Lessons

Browse through our thousands of Lessons to gain a deeper understanding of swimming. Use our search bar located above or, if you're new to the site, use the Guided View to help narrow down the Lessons presented to you. If you use the Guided View, you’ll also be able to add your Expertise Level as an additional filter.

Position-11 freestyle

In reviewing Position 11 freestyle, we want to take a look at a great feature this drill affords. While you can start learning Position 11 without breathing, or with a snorkel, using that pause out front can give you the opportunity to breathe on either side, all the time. Make sure you pause enough in Position 11 to review and PLAN, and then each time you take a stroke, rotate the head with the body and with that arm to get some air. Pause in the middle and then rotate everything to the other side and repeat. Take your time on this exercise, and remember to pause in the middle to review andPLAN. When you have this drill down, you’ll be able to breathe effectively to either side.

Athletes Adding Data on the Phone

Glenn Mills explains to swimmers how to add their own data using an app, emphasizing the importance of athlete engagement in the process. He demonstrates using the annotation toolbar to mark strokes, turns, and speeds, and how to set the start and finish times by identifying strobe lights. Mills highlights the need for athletes to review their races to understand stroke length and rate, as coaches can only track one swimmer live at a time. He also shows how to adjust 15-meter marks for accuracy and how to save the data, which is then automatically sent to coaches. The summary data can be checked for accuracy, ensuring athletes have an active role in their training. Action Items Set the start of the race by tapping the screen when the strobe light is visible in the reflection. Click the stroke button every time the swimmer takes a stroke. Click the turn button when the swimmer completes a turn. Set the finish of the race by holding down on the finish button and scrubbing to the end of the race. Adjust the 15-meter marks by holding down on the mark and moving the swimmer's head to the correct position. Save the data by exiting the video in the upper left corner. Review the data, including the number of strokes taken, and make any necessary corrections. The saved data will automatically be sent to the coach. Adding Data Using the App Glenn Mills explains the process of adding data using the app, starting with the annotation toolbar located in the upper right-hand corner. The toolbar allows for various markups, including voice recordings, which automatically sends feedback to the coach. Glenn introduces the stroke button, which is used to track strokes in different swimming styles: freestyle, backstroke, butterfly, and breaststroke. The turn button is used to mark turns, and the speed button allows adjusting the playback speed to improve data accuracy. Setting the Start and Finish Glenn demonstrates setting the start by focusing on the strobe light and holding down the start button until the strobe is visible in the water's reflection. Once the strobe is identified, the user taps the screen to set the start time. The process for setting the finish is similar, with the user holding down the finish button and scrubbing until the finish of the race is visible. Glenn emphasizes the importance of accurately setting the start and finish times for data collection. Tracking Strokes and Turns Glenn explains that athletes should add their data after the race to engage with the race better and understand their stroke length and rate. The stroke button is used to track strokes, and the turn button is used to mark turns during the race. Glenn mentions that this process can be done live by coaches at the pool, but only for one swimmer at a time. The importance of athletes adding their own data to understand their performance is highlighted. Adjusting 15-Meter Marks Glenn discusses the need to adjust the 15-meter marks due to variations in filming locations. The user holds down on the 15-meter mark and adjusts the athlete's position until the head is right at the mark. This process is repeated for each length of the pool, ensuring accurate data for each 15-meter mark. Glenn emphasizes the importance of zooming in to get as close as possible to the 15-meter mark for accurate data. Saving and Reviewing Data Glenn explains how to save the data by exiting the app in the upper left-hand corner, which reorients the screen. The user can see the data, such as the number of strokes taken, by clicking the clipboard at the bottom of the screen. Glenn demonstrates checking the data by counting strokes and ensuring accuracy. The saved data is automatically sent to the coach, giving athletes an active role in their own training. Final Remarks and Encouragement Glenn concludes the session by encouraging athletes to use the app to add their own data and engage with their races. He emphasizes the importance of understanding stroke length and rate to improve performance. Glenn wishes the athletes a great season and hopes the session was helpful. The session ends with Glenn's positive encouragement for the athletes.

Oct. 15, 2024 - Let's Talk Paddles!

Oct 15, 2024 - Paddles Let’s Talk Paddles! Links to paddles we talked about during the meeting. Also, if you're looking at any FINIS paddles, use promo code "goswimtv" at checkout for 20% off. Anti-Paddle AquaVolo Voloblades FINIS Bolster Paddles FINIS Forearm Fulcrum FINIS Manta Paddles FINIS Agility Paddles FINIS Freestyler Paddles FINIS Jr. Freestyler Paddles FINIS Iso Paddles Hand paddles, invented by Benjamin Franklin in the 18th century, have been in our gear bags for nearly 250 years. Once made of wood or metal, paddles nowadays (thanks to plastic) can be molded into any shape, for any purpose. We have flat paddles, curved paddles, finger paddles, sculling paddles, forearm paddles, paddles with holes, freestyle-specific paddles, strapless paddles, and even anti-paddles. Every swimmer should have AT LEAST one pair, so this week we’ll help you decide which paddles should be part of your everyday gear. Monday Steve Haufler Tools: Strapless Paddles Strapless paddles are universally useful. For beginners, they teach feel and connection. For backstrokers, they help imprint a bent-arm pull. For breaststrokes they reveal where to catch and hold water. https://www.goswim.tv/lessons/1274-strapless-paddles 0405 - strapless paddles 0865 thumb up on the way in thumb down on the way out 1850 Pitch don’t push 3231 Focus on elbow bend 3769 hold the paddle in the recovery 3851 release the paddle on the catch 4784 holding the paddle 4846 release the paddle 5992 paddle should be facing flat against the back wall 10559 grip the paddle to get out of the water 10918 arm perpendicular to the body at the shoulder line Tuesday Martyn Forde: Dog Dig with Paddles Paddles, especially strapless paddles, can heighten the value of any sculling that you do. https://www.goswim.tv/lessons/1367-dog-dig-with-paddles 0559 working on the initiation of the catch 0711 using fins to help push the athlete forward 0914 snorkel to isolate Head position 0994 hand slightly inside of the elbow 1087 creating a linear path of the hand 1798 focusing on initial high elbow 2510 slight articulation of the wrist to get the paddle flat to the back wall 2782 hi elbow catch 4047 Because of the flat body, I would have the elbow closer to the surface on the catch 4662 good head position Wednesday Freestyler Hand Paddles While most paddles are designed for resistance and strength training, the FINIS Freestyler Hand Paddle is designed to improve freestyle technique and efficiency. https://www.goswim.tv/lessons/1947-freestyler-hand-paddles 0311 various sizes of the freestyler paddle 0735 the unique design of the paddle 1149 helps the hand go directly forward 1423 focusing on extension 3929 not focusing on extension 5944 focusing on extension 5986 the cut out allows for slight wrist articulation 10837 over exaggerate the articulation of the wrist 11979 internal catch 12912 a fairly direct path of the hand 14118 working on stabilization 15458 the junior paddle to teach extension in line to younger swimmers 22722 the tapered shape allows for a higher speeds 23176 resistance training Thursday Carlos Almeida: Small Paddles When it comes to paddles, bigger is not necessarily better! Olympian Carlos Almeida turns to small paddles – almost fingertip paddles – to work on his breaststroke pull. https://www.goswim.tv/lessons/1248-drill-small-paddles 0755 Zura team paddle 1971 smaller size more feel 2366 playing with feel 3619 keeping the hands in front 3878 allows for faster recovery 4942 fast extension 10714 big pull 10885 allow some time in between each action Friday James Guy: Freestyle Hands – Agility Paddles FINIS Agility Paddles are shaped with a slight curve to subtly guide your hand into an effective catch. UK Olympian James Guy demonstrates. https://www.goswim.tv/lessons/2610-freestyle-hands-agility-paddles 0528 soft hands 0876 relaxed fingers 2283 relaxed fingers 2438 relaxed fingers 2575 elbow articulation for catch 2798 EVF 3475 Full arm becomes a paddle 3972 hand inside elbow 4298 hand inside elbow 4843 Full extension 5020 Front quadrant swimming 5436 really cool Saturday Glenn Mills: Tools – FINIS Iso Paddles Glenn demonstrates how to use the FINIS Iso Paddles for freestyle and breaststroke. https://www.goswim.tv/lessons/2885-tools-finis-iso-paddles 0283 iso paddles 1598 Wings on the outside 2473 Wings on the inside 3408 Wings on the outside freestyle 3865 watch the path of the left hand 4418 switch the paddles 5756 Watch the path of the left hand 10322 Wings on the outside breaststroke 11750 big pull 12079 switch the paddles 13526 focuses more on the sweep 14178 Play and experiment 15243 Wings on the outside freestyle 20071 Study the mirror 20731 Wings on the inside freestyle 20945 study the mirror Sunday Training: PT Paddles Sometimes called the “anti” or “negative” paddle, PT Paddles help you find the REST of your arm (as well as your lats, core, and legs) when you pull. https://www.goswim.tv/lessons/1055-training-pt-paddles 0405 Standard paddles 1256 no paddles 2258 playing in discovering the arm 3552 PT paddles 10229 forcing the use of the rest of the arm 10950 search and discovery 12472 the shape of the paddles Must focus more on EVF 22491 take the paddles off and the hands feel huge 23066 PT paddles or fists 23496 move to small paddles 23746 moved to larger paddles 23858 move to larger paddles 24199 back to hands 24535 continue to experiment BONUS Kara Lynn Joyce: BONUS – Pull Buoy and Paddles Three-time Olympian Kara Lynn Joyce demonstrates beautiful use of paddles. Also, note that it IS possible to streamline off the wall with paddles. https://www.goswim.tv/lessons/673-bonus-pull-buoy-and-paddles Scott Tucker: BONUS – Paddles Scott Tucker demonstrates beautiful use of paddles. Streamlined hands off the wall. Appropriate size of paddle considering the strength of the swimmer. https://www.goswim.tv/lessons/691-bonus-paddles

Turns - Freestyle Flip Turn Step #1

If you've always wanted to learn how to do a flip turn (and what swimmer doesn't?), here's a fun drill that is step 1 in the learning process. Over the next few weeks we'll present a 5-step sequence that will get you spinning and turning with ease - even if you thought you'd never be able to master this basic skill. Take your time with the process, have some fun with it, and in a few short weeks people will be coming to YOU for lessons. Why Do It: When doing a flip turn, one of the most common mistakes that swimmers make is using their hands and arms. Using the hands and arms may FEEL like the right thing to do, but it actually slows down your rotation. It also causes you to pause just before the pushoff... so that you can get your arms back in streamline. Your flip turns will be faster, more efficient, and actually EASIER if you take your arms out of the equation. Notice how this swimmer flips by using her abs rather than her hands -- and how this puts her arms in perfect position to STREAMLINE when her feet hit the wall. And notice how she flips STRAIGHT OVER rather than turning to one side. In this drill, you'll be using a noodle to help you learn to flip STRAIGHT OVER and without using your hands. Remember. This is Step 1 of a 5-part sequence. This will seem pretty basic, but just try it and please trust us that this will lead you where you want to go. How To Do It: 1. Get a noodle. Many pools have these on deck for water-aerobics classes but, if not, you can find one at your local discount store for a couple of dollars. 2. Stand in the shallow end of the pool and grab hold of the noodle at both ends. 3. Take a big breath and get ready to exhale water through your nose. 4. Push off the bottom of the pool and do a forward somersault INSIDE the noodle. Try to go STRAIGHT OVER and DON'T LET GO OF THE NOODLE. Try not to pull back with the noodle, or push down on it. Remember -- DON'T USE YOUR HANDS TO HELP YOU FLIP. 5. After you flip, stand back up and get ready to try it again. 6. Once you get the hang of this drill, try speeding it up. See how fast you can get around and get back on your feet. Troubleshooting: If your feet get caught in the noodle, you need to tuck up into a tighter ball and hold your tuck until you get all the way around. If you can't get all the way around, tuck your chin and look back between your legs as you start your somersault. Think about sending your energy down and AROUND rather than just DOWN. If you are holding just one end of the noodle when you stand up, you are probably not going straight over. HANG ON to the noodle with both hands. Don't let go. If you are getting water up your nose, start exhaling BEFORE you start your somersault. And then keep exhaling till you regain your feet. Try noseclips if things get really bad. But most important: JUST TRY IT. Stick with it... and stay tuned for Step 2.

Adding Data to Multiple Swimmers in the Same Video

Adding Data for Multiple Swimmers Glenn Mills demonstrates how to import a video and tag multiple swimmers for analysis. He imports a video of a 50-meter freestyle event, selects multiple athletes, and sets the event. He explains the process of tagging the start using a strobe, adjusting the start time, and setting the 15-meter mark for accurate data. Mills shows how to tag lanes, set finish times, and measure underwater and above-water velocities. He emphasizes the importance of precise tagging and data entry, noting that all data is saved and accessible on the website for each athlete. Action Items [ ] Set the start time for the first athlete by aligning the video with the strobe light. [ ] Set the 15-meter mark for the first athlete. [ ] Capture the underwater and above-water velocities for the first athlete. [ ] Set the start time and 15-meter mark for the second athlete. [ ] Capture the underwater and above-water velocities for the second athlete. Importing Video and Tagging Multiple Athletes Glenn Mills explains the process of importing a video and tagging multiple athletes to it. He navigates to the Import section, selects the video, and chooses the 50 free event. Glenn finalizes the import even though it lacks data, noting that athletes or coaches can add data later. He confirms the video is at the top of the page and mentions push notifications for updates. Setting Up Player Settings and Initial Data Entry Glenn goes to the camera or player settings to ensure the deep player is selected. He refreshes the page to ensure the 50 free event is at the top and clicks on it. Glenn sets the start for the first athlete by finding the strobe and holding down the Start button. He demonstrates switching to another athlete and setting the start for that athlete as well. Tagging and Measuring Strokes and Turns Glenn tags lane four and starts the video, hitting the Stroke and Turn buttons to record data. He sets the finish time to 22.50 by holding down the Finish button and scrolling. Glenn saves the data for the athlete and selects another athlete to repeat the process. He sets the 15-meter mark for the second athlete and saves the data, ensuring accuracy. Adding Underwater and Above Water Velocity Glenn sets the underwater velocity by dragging the marker to the breakout point. He repeats the process for the second length and sets the above water velocity. The saved data is sent to the athlete, and Glenn demonstrates switching between athletes. He adds data for another athlete in lane two, setting the start and 15-meter mark. Finalizing Data and Updating Website Glenn sets the finish time for the second athlete and saves the data. He returns to the first athlete to finalize the 15-meter mark and save the data again. Glenn sets the breakout bar for the second athlete and saves the data. He concludes by mentioning that all data for all athletes is available on the website, and the process is repeated for each athlete.

Oct. 8, 2024 - Tempo Trainer

Ode to the Joys of the Tempo Trainer For Beethoven, back in 1816, the newly patented metronome was cutting-edge mechanical technology. He was one of the first major composers to add exact metronome tempi to his scores. But, as Beethoven scholar Robert Greenberg notes, “…no evil device or inquisition created by personkind – not thumbscrews, not the rack, not hot pincers, cattleprods, corsets, English humor, or network television – has exacted more exquisite torture on more innocent souls than the metronome. It’s exact, merciless ticking forces musicians to play in a manner as mechanical as its own gear-filled soul, yet the metronome is an irreplaceable device for establishing tempi and learning to play with a steady beat.” Come join us this week as we sing an Ode to the Joys of the Tempo Trainer, every swimmer’s version of the metronome. Monday Early Concepts and Skills: Tempo Trainers – How and Why to Use Them Swimming – and music – are all about rhythm. A FINIS Tempo Trainer can help you find just the right rhythm for your stroke. https://www.goswim.tv/lessons/2962-tempo-trainer-how-and-why-to-use-them Endless Pool type of study for $50,000 less Static testing Consistency Finding failure points Adjusting stroke technique Learning variables Playing physical games Tuesday Freestyle Drill: Building a Longer Stroke Glenn demos how to get young swimmers to gradually adopt a longer stroke, using the FINIS Tempo Trainer. https://www.goswim.tv/lessons/1710-freestyle-building-a-longer-stroke If you’re working with young athletes, time is on your side. If you’re working with older athletes, time is on your side. .89 - up to .95 1 week at each - .02 / week Maintain speed Maintain intervals Wednesday Masters Tempo Trainer Workout Glenn describes how to use a Tempo Trainer to help a triathlete home in on their best, sustainable stroke rate. https://www.goswim.tv/lessons/1694-masters-tempo-trainer-workout Get baseline data in warm-up 8 x 25 @ :30 comfortable Get pace and rate 16 x 25 @ :30 12 x 50 @ :55 8 x 75 @ 1:20 Same count and rate through the entire set Thursday Breaststroke Drill: Playing with Rate Learning better breaststroke, i.e., learning to find your LINE, sometimes means lengthening the stroke to the point where it becomes uncomfortable. Enter the Tempo Trainer! https://www.goswim.tv/lessons/1535-breaststroke-playing-with-rate Consistent water speed at varying tempo Slowing the tempo at the same water speed 1:25 - 1:30 - 1:35 - 1:40 - Choice Friday Breaststroke – Tempo Trainer Kick on Your Back The Tempo Trainer is a tremendous tool for training “fast feet” in breaststroke. https://www.goswim.tv/lessons/1062-breaststroke-tempo-trainer-kick-on-your-back Fast feet up and down on breaststroke Fast heals 1.70 - 1.50 - 1.30 - 1.10 - .90 - .70 Push the limits of rate Saturday Learning the Underwater Dolphin – Step 4 Here’s how we use the Tempo Trainer to teach proper FORWARD and BACKWARD technique on the underwater dolphin. https://www.goswim.tv/lessons/3503-step-4-repeat-step-3-with-rate Forward - Backward Mantra .80 - .65 - .50 - .35 - .20 Sunday All Strokes – Underwater Dolphins – Changing Rate Underwater dolphins are super important. But…how many? How big? How fast? How slow? The answer is different for every swimmer. The Tempo Trainer is the tool that can provide answers. https://www.goswim.tv/lessons/1960-underwater-dolphins-increasing-rate As in the previous exercise, increase the rate Increases rate - reduce amplitude Time yourself to a predetermined mark Find your rate - then put on fins Match the rate with the fins Increased surface area at the same rate = more power Fins = more mature physically ready athletes

Underwater Dolphins - Increasing Rate

Get your Tempo Trainer at a SPECIAL Discounted Price by using Promo Code - goswimtv - at checkout. When working on your underwater dolphins, experimenting with rate may be the big change you've been looking for. Why do it: You can't work on your underwater dolphins enough, but only working on how many you take off each wall may limit your ability to really find that perfect underwater. Experimenting with how quickly you take your kicks can also make big changes. How to do it: 1 - We use a Tempo Trainer to determine the regular rate of the swimmer, matching the rate to the swimmer. 2 - Next we start to increase the rate of the Tempo Trainer, making the swimmer match the rate of the beep to each dolphin kick. By increasing the rate, we will also reduce the amplitude, or wave size of each kick. This can also help to reduce resistance introduced by younger swimmers who are just trying to create BIG kicks. 3 - Time yourself to a mark on the bottom of the pool to see just what mix of kick rate, or size of kick, and number of kicks gets you to that spot the quickest. How to do it really well (the fine points): To add to this challenge, once you get to a rate that gets you to that mark the quickest, put on a pair of fins. Match the new rate with the fins. The increased surface area of the fins will make it more difficult to match that rate. It will either require more power, or again, experimenting with reducing the size of the kick to match the rate. This searching, and ability to adapt by the swimmer, will continue, or introduce subtle variations athletes will need to learn to maximize their performance. When adding resistance at high speeds, as we're adding fins, be careful to focus this "fine point" on more mature and physically ready athletes. These intense parts of drills are not intended for athletes that are too young, or too old. They are, however, sometimes a necessary part of training high level athletes. Use common sense and if you're the athlete, listen to your body to protect against any potential injury. If it hurts in a bad way, stop doing it.

Step 4 - Repeat Step 3 with rate

Get your Tempo Trainer at a SPECIAL Discounted Price by using Promo Code - goswimtv - at checkout. Step 4 is a series of steps, with the rate increasing. We’ll be using a Tempo Trainer for this. First, start the Tempo Trainer at a slow rate. Something slower than the athlete wants to do. Have the athlete match the forward and backward sweep of the arms and legs according to the rhythm. They can say to themselves on each beep - FORWARD BACKWARD FORWARD BACKWARD. We want to start the process by making sure they know it’s NOT just a forward kick, it’s both sides of the kick. We will now gradually increase the rate by decreasing the time between kicks on the Tempo Trainer. We’ve moved to .65, with the swimmer continuing to repeat FORWARD BACKWARD on each beep. Increasing the rate by decreasing the time between beeps by 15/100s of a second to .50, the focus is STILL the FORWARD BACKWARD movement by the athlete and trying to get the MAXIMUM amplitude within the allowable rate. It’s starting to get serious now. Increasing the rate to .35, the athlete may have to change the mantra to FRONT BACK to keep up. Again, try to get as much amplitude or forward and backward movement within the rate. Our final rate is .20, as fast as the Tempo Trainer goes. Finding the breaking point, or rate where we don’t grab as much water, helps us to determine the best rate for the athlete. Don’t be afraid to push this to the limits. You could be surprised at what’s possible.

Breaststroke - Tempo Trainer Kick on Your Back

Get your Tempo Trainer at a SPECIAL Discounted Price by using Promo Code - goswimtv - at checkout. If you're going to work on your breaststroke kick, don't just think about how much water you're pushing back, consider your rhythm, and how quickly you can recover your legs for the NEXT kick. In other words, make sure you're working BOTH sides of the kick. Why Do It: Fast feet both upward and downward in the breaststroke kick are essential to a great kick. In the downward move, you want to connect with the water and throw it back forcefully. In the upward move, your goal is quickness. You want the setup to be done as quickly as possible to eliminate any extra resistance. How To Do It: This drill is simple to execute, but it does require one of our favorite tools: the Tempo Trainer. The TT is a small, waterproof metronome that you set to BEEP at a desired rate, and that you place under your cap to help you maintain the rate. In this drill, you'll be going from a slow rate, to a fast rate, so make sure you start at a comfortable rate that gives you plenty of room to increase the rate. 1. The swimmers in our video clip start with the Tempo Trainer set at 1.70, i.e., the TT will beep every 1.7 seconds. For these particular swimmers, 1.7 is a comfortable, easy rate. For other swimmers, 1.7 may seem like too fast a rate. Choose a beginning rate that feels comfortable and requires you to HOLD your streamlined body position after you complete each kick. At the beginning rate, you may need to fight the desire to kick again. Stay patient, and hold your streamline. 2. After a length or two at your beginning rate, decrease the rate by .20 (our swimmers will now be at 1.50). They're still getting a complete kick but don't need to hold the glide quite so long and things are starting to feel a bit more natural. 3. After a length or two, decrease the rate again by .20. Our swimmers are now at 1.30. They're still able to hold streamline for a bit, and are still in the range where things feel natural. 4. Now decrease the rate again by .20. At a rate of 1.10, our swimmers are getting a little bit out of their comfort zone, and they're definitely feeling a consistent rhythm with their kick. They're able to complete the entire kick, but there's no time to hold streamline. 5. As our swimmers push the rate down to .90, they have JUST enough time to finish the kick, and get the feet back up for the recovery. The feet seem to have lost some of their ability to connect with the water, but they are experiencing just how fast of a rhythm they can handle and STILL connect with the water. 6. At a rate of .70, our swimmers are pushing the envelope to the point where the kick breaks down a bit. At .70, we notice that the swimmers are now unable to draw their feet completely to their original starting point, so they've lost a bit of connection. We'd probably go back up to a happy medium of around 1:00 to 1:10 for a more continuous kicking set. How To Do It Really Well (the Fine Points): Pushing the limits of your rate means you'll need to find out what those limits are. This drill is one way to do that. Going to the point of breakdown means you'll define how quickly you can really move your feet and still get some payoff. Also taking into consideration that at the highest rates, while you may lose some propulsive force, you've also reduced a bit of the resistance. Which to focus on first (propulsion or drag reduction), is the equation YOU'LL need to figure out for yourself. Either way, making your feet FAST is good for ALL breaststrokers.

Breaststroke - Playing with Rate

Get your Tempo Trainer at a SPECIAL Discounted Price by using Promo Code - goswimtv - at checkout. Learning better breaststroke sometimes means lengthening the stroke to the point where it becomes uncomfortable. In this drill, we had access to the Endless Pool Elite. The benefit of doing this drill in the Endless Pool is that the water speed is consistent through the entire process. What we changed was the tempo, or rate of the swimmer's stroke. Using the Finis Tempo Trainer Pro, we determined a comfortable rate for the water speed, and then pushed the tempo a bit slower and slower. We took 10 to 15 strokes at each tempo, slowing the rate down by 5/100ths each time. The rate went from 1.20 - 1.40, and then we turned the swimmer loose to play. All tempos were at a constant water speed. If you don't have an Endless Pool, stroke counting is one way to accomplish this, but it won't allow you the same fine details of play that this swimmer was able to have.

Masters Tempo Trainer Workout

Get your Tempo Trainer at a SPECIAL Discounted Price by using Promo Code - goswimtv - at checkout. This video was put together during a set that was used in a lesson with a triathlete. First we did a short set of 25s, with the athlete selecting a rate, and pace she felt she could hold for a long period of time. We matched the Tempo Trainer to her stroke rate, and then began the main set. Main Set: In all the swims, the ultimate goal is to maintain the same stroke rate, stroke count, and time per 25 through the entire set. If any part deteriorated, at minimum, maintaining the stroke rate will be the easiest to focus on. 16 x 25 on :30 12 x 50 on :55 8 x 75 on 1:20 Pick up your Tempo Trainer Pro at this link. Use the code "goswimtv" to get a discount.

Freestyle - Building a Longer Stroke

Get your Tempo Trainer at a SPECIAL Discounted Price by using Promo Code - goswimtv - at checkout. If you want to create effective changes in a swimmer, it takes time. Using the Tempo Trainer can help that long term change. Why do it: Do your age-group swimmers use the techniques you want them to have when they're senior swimmers? If not, here's a great way to train them in to a better stroke. How to do it: 1) Carry a tempo trainer in YOUR pocket, and watch the swimmers you want to help. Match the Tempo Trainer to their tempo during standard training. 2) Give the swimmer the Tempo Trainer everyday. Start him out at the rate he's used to so he can become accustumed to the constant beep. 3) For the first week, keep the swimmer at the standard tempo. 4) Each week after that, INCREASE the setting on the Tempo Trainer by .02, or 2/100ths of a second. We started at .87 and continued up to .89, .91, .93, .95... etc. 5) Make sure the swimmer stays at the same intervals, and does their best to maintain the same speed as they previously did. How to do it really well (the fine points) If you're in this for the long haul, then the long term changes take a while. While this illustration was done in a series of 50s, we see the opportunity this young swimmer has IF he continues to work along these lines. Each 50 we did, as the stroke rate slowed, was the same speed, or the same time. Imagine if this was done week after week, for 4, 5 or 6 weeks, what the standard stroke would be at the end of that time. The ending stroke holds much more potential than the beginning stroke, and as this athlete matures and adds strength to the mix, we want him to be able to maintain that longer stroke... at a much higher rate.