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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.

July 28, 2026 - Why Is It So Hard to Change?

July 28, 2026 - Why Is It So Hard to Change?

Why Is It So Hard to Change? Slide show download KeyNote https://sinosend.com/w/nRC0zOo PowerPoint https://sinosend.com/w/zwgLshG Too often, athletes think that success comes from working harder, longer, faster, or under more extreme conditions.  More often, success comes when an athlete learns the correct things to focus on – and they’re usually the most basic and simple things -- and then commits to doing them correctly over and over and over again.  Our instinct for hard work is often at war with the quest for feel for the water and an instinct for speed.  Join us this week as we talk about why it’s so hard to make lasting change in our swimming.     Monday Discovering Freestyle Efficiency Step 1 https://www.goswim.tv/lessons/1007-freestyle-discovering-efficiency-step-1   Tuesday Freestyle Drill:  Balance Progression https://www.goswim.tv/lessons/2237-freestyle-balance-progression   Wednesday Freestyle Drill:  First Breath https://www.goswim.tv/lessons/1483-freestyle-first-breath   Thursday Freestyle Drill:  Head Position https://www.goswim.tv/lessons/1918-freestyle-head-position   Friday Freestyle Drill:  Disappear Behind Your Hand – Bonus Edition https://www.goswim.tv/lessons/1870-freestyle-disappear-behind-your-hand-bonus-edition   Saturday Building a Better Pushoff:  Hand Lock and Headlock https://www.goswim.tv/lessons/2980-handlock-and-headlock   Sunday Joao de Lucca:  Flip Turn – Step 1 – The Approach https://www.goswim.tv/lessons/2070-flip-turn-step-1-the-approach

Aug 10, 2021 - 21st Century Breaststroke

Aug 10, 2021 - 21st Century Breaststroke

Entire week was a suggestion from Shirley - This could be YOU! Monday - Glenn Line https://www.goswim.tv/lessons/3244-breaststroke-the-line 2:00 start swimming 2:10 - age is showing - arms aren’t straight in extension 2:11 - head remaining down into outsweep 2:21 - see the Y 2:33 - point the toes 2:39 - draw the feet 3:34 - surface tension vs. underwater Tuesday - Felipe https://www.goswim.tv/lessons/2617-breaststroke-head :18 - eyes up or eyes down :36 - hips forward 1:07 - vid stops with arms extended directly forward 1:50 - eyes down under 2:08 - arms extended - eyes down - prior to kick thrust 2:25 - eyes down showing under arms 2:47 - body parallel to the surface 2:51 - eyes down while the hands begin outsweep Wednesday - Roque https://www.goswim.tv/lessons/486-arm-pull-hands :17 - every stroke starts and stops in streamline :22 - body disappears behind the hands :29 - more streamline :39 - feet together too :53 - eyes showing under arms on extension 1:00 - hands move from slow to fast 1:15 - fast hands forward 1:45 - circle hands 2:31 - hands extended before feet thrust Thursday - Haufler - Hands Pulling back too far https://www.goswim.tv/lessons/1504-the-problem-leading-with-the-elbows :11 - showing the noodles limiting the backward pull :18 - start with head up :34 - over the lane line :55 - above water practice 1:17 - over the mirror I say more often then not… LESS IS MORE in breaststroke Friday - Glenn - Thumblock outsweep https://www.goswim.tv/lessons/3258-breaststroke-thumb-lock-outsweep 1:36 - start of swimming 1:40 - lock thumbs and squeeze the head between the arms Put pressure against the thumbs, trying to pull them apart Then let them SNAP out, which moves the hands to the catch quicker than the head can rise. Use the outward leverage of the thumbs to bring the arms tighter around the head… locking the head down. Saturday - Davo - Mini Pull https://www.goswim.tv/lessons/195-mini-pull The epitome of less is more :18 - arms barely bend Breaststroke is a mathematical equation :37 - even thinking small, the pull can look normal Keep hands and elbows in front of shoulders Sunday - Head-Down Pull https://www.goswim.tv/lessons/1041-breaststroke-head-down-pull :09 - hands sweep out prior to eye lift :32 - eyes under arms  :43 - snorkel and paddles Keep eyes down through the entire phase 1:31 - with snorkel… come up for a fake breath Delay the head lift 1:56 - back to full stroke with a focus on head down during outsweep Questions: Do the elite breaststrokers even conscientiously squeeze the elbows together at the end of the pull, or do they just keep their elbows high throughout? It’s about engaging the lats and back I notice that when my head was not totally submerged before (when I was 8 seconds faster in the 50, about 30 years ago lol), it was easier to initiate the pull with high elbows because my head was at a higher position than my arms, and I was sort of pulling down In a sprint, the head may not go under. Also, point the arms to the corners during extension My coach told me to do a drill, where I try to push my hands deeper in the water in the recovery, and do 2 breaststroke kicks for one pull.  2-down 1-up - favorite drill… but it’s more about the UP than the down. We shouldn’t practice an extreme down because of the fall of the body and the aim. Think FORWARD. Shirley - Irena Underwater pull timing: https://www.goswim.tv/lessons/1921-breaststroke-underwater-pullout-update :10 - old rule - legs rigid :21 - dolphin during pulldown :35 - dolphin first No underwater pull https://www.goswim.tv/lessons/2608-breaststroke-no-underwater-pullout :13 - underwater pull stopping point :27 - good underwater :33 - no underwater :44 - no underwater 1:19 - no underwater 1:37 - masters swimmer

Aug 17, 2021 - Tokyo Olympians Zoom

Aug 17, 2021 - Tokyo Olympians Zoom

Monday - James Guy https://www.goswim.tv/lessons/2595-butterfly-full-body https://youtu.be/5dSnlvim55k?t=120 From the beginning - narrow pull Very little outsweep Head doesn’t press below the body :38 - chin release slightly forward :53 - breathing every stroke 1:30 - head chest call out 1:32 - hip callout 1:38 goes pointed and kick is not overt Tuesday - Bruno Fratus https://www.goswim.tv/lessons/2375-freestyle-full-body https://youtu.be/NJrs2yy02AI?t=55 From beginning - low breath - even though he doesn’t breathe on the 50 :26 - always working on full extension :42 - low bent arm recovery 1:38 - pick up the pace a bit, arms are straighter 1:43 - higher speed focus on full arm power Constant powerful kick Wednesday - Kristian Golomeev https://www.goswim.tv/lessons/2274-freestyle-stroke-timing https://youtu.be/NJrs2yy02AI?t=55 :12 - Slow swim through Traditional front quadrant swimming Low head great balance Constant relaxed kick :20 - a bit faster Still front quadrant but less overlap Constant kick a bit heavier :28 - sprint Barely front quadrant Head still down Great balance Heavy kick Thursday - Felipe Lima  https://www.goswim.tv/lessons/2620-breaststroke-full-body https://www.youtube.com/watch?v=I9C0KbUviIc Start of video - gets into line on every stroke :22 - hand separatin prior to head lift :29 - how far he is into the pull and legs still straight 1:05 - Back to line prior to kick 2:00 - back to line prior to kick Friday - Andi Murez https://www.goswim.tv/lessons/3242-andi-at-rate-in-endless-pool https://youtu.be/5dSnlvim55k Start of video into - talk about Russ and Rick - Triathletes competing with each other to see who is faster. :08 - Andi push off shallow and initiates BIG rotation :11 - ultra fast breath :12 - full body right on surface :18 - both goggles showing BUT head in line - ultra fast head turn Head back in prior to arm coming around Saturday - Anton McKee https://www.goswim.tv/lessons/2310-preview-breaststroke-hands https://youtu.be/qpkhzBh7R5A?t=102 :11 - Prayer position recovery Eyes up to draw the hips Goes completely submerged into the line :15 - hands separate prior to head coming up :22 - full line under :23 - hands out head still down - exhale starts - pillow of air :25 - hands extended prior to kick initiation :29 - slight tuck of the chin to get under a bit deeper Sunday - Rohan Taylor https://www.goswim.tv/lessons/1885-backstroke-skills-introduction https://youtu.be/hO0tj37a0rg?t=213 Australian attention to detail at all speeds Australian population - 25 million USA population - 333 million Australia populated along the shore Heavy swim school industry Amazing infrastructure for moving up the ladder Rohan’s demand of athletes performance at all levels, but not overly done at the young ages.

July 14, 2026 - The Feedback Gap

July 14, 2026 - The Feedback Gap

Quick recap The meeting featured a discussion between Glenn and Zach Moss, the Head Fencing Coach at Northwestern University, about the differences and similarities between swimming and fencing, particularly in coaching and feedback methods. Glenn highlighted the "feedback gap" in swimming, where mistakes are not immediately apparent, unlike in fencing where feedback is instant and physical. Zach explained the structure of fencing training, emphasizing the importance of footwork, individual instruction, and the normalization of losing. Glenn proposed the idea of implementing a "5-minute private lesson" in swimming, where a coach gives hyper-focused attention to one swimmer at a time, inspired by the individualized instruction common in fencing. They also discussed the frequency of competition, the mental aspects of both sports, and the potential benefits of reframing loss as a learning opportunity. The conversation aimed to explore how swimming could adopt some of fencing's coaching strategies to improve athlete development. Summary Individualized Swimming Coaching Approach Glenn discussed his idea for a swimming coaching approach that would involve a coach providing 5-minute focused sessions on individual swimmers, switching between different kids every 5 minutes to give each child personalized attention. He explained that traditional swimming coaches are resistant to private lessons due to financial and control concerns, but this method would allow for efficient individual attention while maintaining team structure. Glenn noted that current group coaching lacks sufficient individual feedback, comparing coaches to sharks that only notice problems when they become obvious. Fencing vs Swimming Training Approaches Glenn presented a comparison between fencing and swimming training approaches, highlighting key differences in feedback mechanisms, training environments, and competitive structures. He explained that fencing provides immediate knowledge of results through visible indicators and frequent competition, while swimming results are delayed until reaching the wall, creating different learning experiences for athletes. Glenn outlined specific aspects they could discuss, including private versus group lessons, entry age requirements, and training timelines for both sports. Fencing and Swimming Coaching Insights Glenn welcomed Zach Moss, the Head Fencing Coach from Northwestern University, to discuss teaching methods and insights from different sports. Zach shared his background as a former competitive swimmer who switched to fencing, explaining that he grew up doing both sports simultaneously. Glenn noted the difference between swimming and fencing in terms of immediate feedback and outcomes, expressing interest in learning how these insights could be applied to swimming coaching. The discussion began to focus on comparing teaching processes between the two sports, with plans to review slides together. Fencing Coaching Techniques Discussion Glenn and Zach discussed fencing techniques, training approaches, and recruiting strategies, with a focus on the importance of individual instruction and feedback in developing fencers. Zach explained how fencing uses immediate feedback through physical contact and scoring to teach skills, contrasting this with swimming where outcomes are delayed until the end of races. Glenn identified a key insight from the discussion about implementing "5-minute private lessons" where coaches focus intensively on one athlete at a time during group practice sessions, which could be adapted for swimming coaching to provide more personalized attention.

July 7, 2026 - Let's Talk Fins

July 7, 2026 - Let's Talk Fins

Pick up your SlipFins here and use the promo code "goswimtv" for your discounted price. ----------------------------------------- Swimming Business Origins and Innovation John discussed the origins of his swimming business with Glenn, describing how it started as a hobby with teammate Pablo Morales and how Glenn was one of the early supporters who helped guide the business. He explained the development of their innovative products, including the monofin and front-mounted snorkel, emphasizing the importance of educating customers about the benefits and proper usage. John noted that while competitors copied their snorkel design after the patent expired, they continued to iterate and improve their products, including developing a stability snorkel with a padded attachment. Swimming Fins Design and Regulations Glenn and John discussed the design principles of swimming equipment, focusing on how modern fins minimize interference and become an extension of the swimmer's body. Helen, a referee for open water events, explained that fins are not allowed in mass-start events due to safety concerns, but there is an assisted category for swimmers using wetsuits or other aids where their times still count but they cannot win awards. The discussion also touched on the historical development of fins, from Leonardo da Vinci's concepts in the 1400s to Benjamin Franklin's wooden versions, and noted that some open water races in Europe do allow fin swimming as a separate category. Triathlon Swimming Equipment Discussion John discussed how triathlon organizations now allow front snorkels to address swim anxiety, noting that most triathletes only complete about one and a half events due to swimming fears. He recommended slip fins as the ideal choice for recreational swimmers, describing them as lightweight, comfortable, and providing a larger foot surface without being heavy equipment. The discussion ended with John beginning to address design variables of different fin types and their impact on body position. Swim Fin Use Case Recommendations John explained the different use cases for various fins, noting that the Slip Fin is designed to mimic race-paced training with a natural feeling and fast foot speed due to its exact anatomical shape fit. He recommended using the oversized Edge fin for heavy resistance kicking sets and the Slip Fin for specific swim sets and warm-ups, as it allows for better tempo and stroke control. John also suggested having multiple fin types in a gear bag, comparing it to having different cars for different purposes, and highlighted the affordability and versatility of the Slip Fin for various training applications. Swimming Coaching and Product Development Glenn discussed his swimming coaching approach, emphasizing the importance of teaching elegant warm-up techniques to young swimmers before focusing on speed. John explained the product development process for the slip fin, using the metaphor of water boiling at 212 degrees to illustrate how small adjustments can lead to significant improvements. Glenn and John both highlighted that the development process involves extensive testing with actual swimmers rather than relying solely on CAD or wind tunnel testing, with John mentioning they likely went through around 100 different designs before settling on the current version. Swimming Fin Product Development Insights John explained that AI cannot fully replace product development due to the need for iterative improvements based on real-world measurements and feedback. He shared insights about foot measurements for their swimming fin product, noting that 90% of female swimmers aged 13 and older fit in small sizes (21-24 centimeters), while 60% of men fit in medium sizes. John emphasized the importance of proper foot placement in the fin for optimal performance, explaining that swimmers should position their feet 85% into the fin to achieve the best results. Innovative Swim Fins Development John discussed the development of swim fins that no longer require a heel cup or strap, mentioning that patents are in place in multiple countries. He explained that the fins come in different sizes with an 8% growth difference between sizes, and all products are yellow to make them easily recognizable on production decks. John emphasized their mission to create high-quality technical products that help people swim better for a lifetime. Swimming Innovation with Slip Fins Van shared his experience with the Dressel Project, which aims to determine if someone can swim as fast as Caleb Dressel for 25 yards using any equipment except a tow boat. He discussed his work with swim fins, particularly highlighting the benefits of slip fins for improving kicking velocity and reducing ankle pain compared to other types of fins. John emphasized the importance of collaboration and innovation in swimming, noting how new approaches like slip fins represent a departure from traditional designs that haven't changed in centuries. Glenn asked about recommendations for master swimmers with calf problems, and John suggested slip fins as a more friendly option compared to Zoomer fins. Slip Fin Design Discussion John explained that the slip fin allows for greater foot movement and flexibility compared to traditional fins like the Zoomer, which have a rigid front end that hinders natural kicking motion. Glenn shared a visual demonstration he created in Claude showing how pointed toes create different water vortices than slightly angled toes, and discussed how the rigid nature of Zoomers can cause calf cramping due to restricted flexibility. John supported this by explaining that their study found the slip fin's design eliminates the forced hinge action that occurs with traditional fins, allowing for more natural and fluid movement. Slip-on Fins Sizing Discussion John discussed the slip-on fins, addressing common questions about sizing and fit. He explained that there is a learning curve when first using the fins due to the foreign feeling of the gasket around the foot, but users will adapt over time. Suzy asked about sizing issues she experienced, and John recommended trying a medium size and noted that the company offers customer support to help with proper sizing. John also shared positive feedback from recent demos at swimming clubs and mentioned plans to expand the product line to include smaller sizes for younger swimmers and people with disabilities.