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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.

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Sept. 26, 2023 - Stable Head Freestyle Zoom

Optimal Head Position in Freestyle -- Different Ways to Achieve the Same Goal Every coach has said it. Every swimmer has heard it. “Get your head down!” Sometimes the key is to hear it said – or explained – in a new and different way. This week we offer several approaches to achieve the same goal. Try ‘em all and see which one “clicks.” It will be different for every swimmer. Monday Glenn EP: Turning to Air on Freestyle Breathing with a simple turn of the head. No lift. No tilt. Just turn. <https://www.goswim.tv/lessons/3233-turning-to-air-on-freestyle> 1:48 - starting the swim 1:54 - first breath 1:55 - goggle still showing 2:00 - breath 2:01 - goggle still showing but head over-rotated 2:07 - Head turned past horizontal 2:13 - Head slight past horizontal - one goggle still in 2:16 - play at .2x - see how long the head is in the breathing position As we slowly play to the next breath - where is the head? 2:20 - The breath - see how long the head is in the breathing position Tuesday Haufler Toys: The Head Try putting a pencil in the top of the Styrofoam head. There is a feeling about this pencil – this extension – that helps people. They immediately get the visual. <https://www.goswim.tv/lessons/703-the-head> :39 - mimic the head 1:03 - demo correct and incorrect head position 1:59 - working on breathing 2:10 - rotation - not lift 2:36 - the pencil - the line 2:43 - the line during the breath 3:14 - the head on a stick Wednesday Free Drill: One-Goggle Breath A standard for detecting a balanced, horizontal bodyline is to look for one goggle showing during a breath. <https://www.goswim.tv/lessons/2079-freestyle-one-goggle> From beginning - beautiful head rotation for breathing :13 - Look at the orientation between the head and hips… both showing. Head slightly higher :24 - Entire body is showing above the surface :39 - Look at the body line underwater during the breath :49 - Watch the body fall (compress the water) :54 - beautiful breath Thursday Free Drill: Freestyle/Backstroke – Head Games The Minnesota Aquajets swim with a paddle on the head to imprint stable (and low) head position in freestyle. Warning: They make this look easy. <https://www.goswim.tv/lessons/1986-freestyle-backstroke-head-games> From beginning - using snorkels helps with head stability <https://www.finisswim.com/Stability-Snorkel?quantity=1&custcol9=4> Promo code - GOSWIMTV :25 - Paddle on head :36 - Turn with paddle :41 - rotated breath with paddle :45 - fix it and go :58 - independent athletes - keep going 1:08 - push off, place the paddle, go Leaders change - but everyone keeps going Friday Free Drill: Head-Position Contrast Drills Try various eye and head positions so you can become aware of what happens to your bodyline and speed with each position. Somewhere in the mis will be your optimal head/eye position. <https://www.goswim.tv/lessons/1918-freestyle-head-position> :21 - eyes looking down :25 - very difficult to hide the chest even with good balance :39 - great line :45 - eyes up :56 - exposing the chest 1:01 - TOO deep 1:08 - the THOUGHT of eyes down 1:17 - see the scull - not the ball (just made that up) 1:22 - look for exposed hips experiment with various positions 1:45 - high head - hips still showing - great athletes mask 1:55 - too low 2:04 - work your way to just right Saturday Building a Balanced Breath – Step 5 This drill asks the swimmer to hold one arm in extension while kicking AND while breathing. The arm and hand remain MOTIONLESS during the breath, which imprints stability and optimal positioning of the head. <https://www.goswim.tv/lessons/2373-step-5-building-a-balanced-breath> From beginning - balanced rotation :08 - rotated breath :20 - slight tilt in the head - but isolated rotation :25 - making sure to isolate the lead hand - no movement :34 - focus on extension :36 - extension during breathing :41 - breathe on every stroke - if it’s bad, it’s like dominos :55 - practice to both sides 1:07 - the more he swam, the better he got Sunday Free Drill: Disappear Behind Your Hand – Bonus Edition Different ways to achieve the same goal: “Disappear behind your hand.” “Swim through a narrow tube.” “Fit your body through a circle.” “Extend the arms so that they’re parallel to the black line.” <https://www.goswim.tv/lessons/1870-freestyle-disappear-behind-your-hand-bonus-edition> :24 - smallest hole possible :54 - direct line forward - required stable head 1:23 - watch how stable the head is while the body rotates 1:51 - think of how the body gets wider - so does the disruption of the water 2:05 - look at the bow wave 2:16 - the cone of disruption

Aug 31, 2021 - Feel for the Water Zoom

James Guy Freestyle <https://www.goswim.tv/lessons/2578-introduction-to-james-s-freestyle> :13 - open supple hands :23 - fingers wavering :38 - using fins to drive fingers :48 - fingers open from above Lezak Example: <https://www.goswim.tv/lessons/355-focus> 3:05 - fingers open Endless Pool Example: <https://www.goswim.tv/lessons/3218-hand-position-on-extension> 1:53 - Hand positioning Vertical Sculling <https://www.goswim.tv/lessons/2976-vertical-sculling> From start - sculling with buoy :40 - sculling with fins :48 - sculling with kick 1:00 - only moving from elbows to hands 1:15 - straight leg sculling Intro to Strapless Sculling <https://www.goswim.tv/lessons/2690-intro-to-strapless-sculling> From beginning Elbows high - palms facing back Constant pressure Equal in and out Using buoy and head up 1:16 - swimmer LOOKING at elbows 1:32 - hollowing out and accessing the lats 1:54 - pushing to the side… build purposeful feel 2:40 - Dog Dig - constant connection Strapless Paddles - Haufler <https://www.goswim.tv/lessons/708-strapless-paddles> :12 - smaller square - front scull :16 - playing while standing… just keep the paddles on :36 - front scull :50 - the reason for smaller… hold paddle for backstroke 1:35 - full stroke breaststroke 2:00 - single arm butterfly Breaststroke - Front Scull - Brendan McHugh <https://www.goswim.tv/lessons/1979-breaststroke-front-scull> :10 - more aggressive Snorkel Some bounce will occur - start by teaching stable, advance to this :18 - fast hands… let the body act somewhat naturally Upper arm stationary… all movement from elbow down :27 - Classic position - elbows in front of shoulders - close to surface - hands slightly in front of elbows :38 - Wide to narrow - elbows high - only hands and forearms 1:13 - very controlled movement 2 Sculls and a Pull - Davo Stacianna <https://www.goswim.tv/lessons/196-2-sculls-and-a-pull> :12 - FLOW :24 - the sculls set up the outsweep Very little difference between scull and initiation of the pull :40 - Eyes down on the sculls Eyes down on the initiation of the breathing stroke - all the same :57 - to keep the focus on the feel - no breath Trailing Hands Sculling <https://www.goswim.tv/lessons/1512-all-strokes-trailing-hands-sculling> :19 - front scull :31 - trailing scull - pitch the hands up :45 - pitch the hands down to reverse directions :55 - don’t pull - scull 1:09 - stability except for the hands and forearms Bonus - Kevin Clements <https://www.goswim.tv/lessons/1496-sculling-sit-scull> Sit scull Show from beginning - Head up Sitting Toes pointed Shins flat and showing above water 2:06 - show abs Change directions at wall Kristian - <https://www.goswim.tv/lessons/2194-all-strokes-overhead-reverse-scull> 1:02 - fast

Mar 29, 2022 - Finding Balance

Monday <https://www.goswim.tv/lessons/2994-head-lead-flutter-kick-on-your-back> From beginning - balance on your back :11 - using fins to shift the focus from the kick to balance :22 - sides of goggles close to touching the water :31 - kicking too hard - relax :40 - lay the head back - don’t tilt :46 - watch for splashy swimmers nearby :59 - understanding body dynamics - lungs light, hips heavy 1:06 - knees gently breaking the surface Tuesday <https://www.goswim.tv/lessons/2995-head-lead-flutter-kick-with-rotation> From beginning - start with the head lead foundation :10 - rotate :17 - using fins again for relaxation :26 - keep the movements slow and controlled :34 - good side - not so good side :43 - uses hands on one side :50 - not using the hands on the other side :57 - a bit more out of balance on the left shoulder up - roll less 1:08 - rotate - pause and review - rotate 1:17 - stay comfortable 1:24 - more rotation on left shoulder up 1:28 - less rotation but better balance on right shoulder up 1:42 - degree of comfort not degree of rotation Wednesday <https://www.goswim.tv/lessons/2996-hand-lead-kick-with-single-arm-extended> From beginning - Position 11 on your back :17 - great balance with arms extended Shoulder flexibility will determine position of the hands :20 - fingers touching the surface :28 - position the arms directly in front of the shoulders for back and free Thursday <https://www.goswim.tv/lessons/2997-single-arm-back-kick> From beginning - starting in streamline OR position 11 :13 - allow one arm to fall to your side :17 - remaining flat :23 - single arm kick :29 - slightly rotate :41 - same body position as in all the previous drills :48 - eyes up palm up :58 - how much rotation can you get without pressing the lead hand 1:11 - hand is cutting sideways - still not using the hand for leverage 1:20 - still and stable Friday <https://www.goswim.tv/lessons/2958-pull-buoy> :06 - Using the buoy for floatation :09 - still using the kick with the correct timing :19 - kick but limited - don’t be too afraid to let the legs be used :36 - Axis buoy has been updated to a single use item :44 - Core stability :48 and :49 - full rotation all the way from shoulders to ankles :55 - experiment in shallow water as it may be more difficult to stand up Saturday <https://www.goswim.tv/lessons/2936-buoy-at-ankles> :04 - full body float with buoy :09 - the ideal line :14 - his entire body is on the surface of the water :19 - once fully balanced any slight current can push the body :31 - Brad talks about loading the feet demands better core stability Sunday <https://www.goswim.tv/lessons/2246-body-balance-snow-angel> From beginning - pull buoy with Finis band :04 - fully active arms :07 - hand slicing :14 - active arms with stabilized body - shoulder flexibility :20 - full body ON the surface of the water :24 - eyes looking directly up :36 - amazing stability all the way down to the feet :57 - stay in one place - connect the abs to hold the core in line BONUS <https://www.goswim.tv/lessons/2934-stationary-front-float> <https://www.goswim.tv/lessons/2983-3-point-pop-up> <https://www.goswim.tv/lessons/2231-all-strokes-backyard-balance> <https://www.goswim.tv/lessons/3168-pull-buoy-core-stability> 1:00 <https://www.goswim.tv/lessons/3172-andi-position-11-balance> <https://www.goswim.tv/lessons/2362-pull-buoy-stability-weights-raw-lesson-video>

Apr 5, 2022 - Playing with Freestyle Stroke Rate

Monday <https://www.goswim.tv/lessons/3012-increase-freestyle-stroke-rate> Talk about slowing rate Talk about increasing rate 1:40 - first rate 1:57 - second rate 2:27 - reducing use of the legs 2:46 - point of diminishing return 3:06 - very high rate Learning to roll Tuesday <https://www.goswim.tv/lessons/2840-freestyle-rate> Opposite from the last video - Constant rate - Water speed changes Find the stroke rate for 1:15 The first couple of swims you have to roll - The last couple of swims you have to power and clean the line 1:03 - 1:20 1:17 - 1:17 1:26 - 1:14 - More active kick 1:37 - 1:11 - 1:49 - TIRED! Wednesday <https://www.goswim.tv/lessons/1578-freestyle-playing-with-surface-area> :22 - fists :30 - hands :36 - paddles Paddles Hands Fists Fists Hands Paddles Advanced - put a Tempo Trainer in Thursday <https://www.goswim.tv/lessons/1710-freestyle-building-a-longer-stroke> Long term stroke changes :11 - Always carry a couple tempo trainers with you. :16 - Find the swimmer’s stroke rate when they’re just working out :35 - Give the swimmer the tempo trainer at the rate they’re currently swimming :41 - Give the swimmer the TT everyday :48 - for the 1st week - maintain the same rate :57 - each week - slow the stroke rate by .02 while maintaining the same intervals 1:22 - imagine this was done over the course of 2 months - that’s .16 slower stroke rate at the same intervals Don’t forget to also throw in some above rate swimming so practice race pace Friday <https://www.goswim.tv/lessons/1878-wax-on-wax-off-set> From the beginning 9 @ 12.5 :16 - 10 @ 13.3 :31 - 11 @ 12.1 :47 - 12 @ 11.7 Swim easy 1:08 - 12 @ 11.3 - Reverse the process but maintain the final time 1:22 - 11 @ 11.7 1:36 - 10 @ 11.3 1:50 - 9 @ 11.5 Saturday <https://www.goswim.tv/lessons/1008-freestyle-discovering-efficiency-step-2> :11 - part 1 was making people aware of stroke counting Same number of strokes but descend the 50s :51 - 13-14 - @ 35 1:28 - 13-14 @ 34 2:00 - 13-14 @ 31 2:33 - 13-14 @ 29 Repeat 4 times Sunday <https://www.goswim.tv/lessons/1881-freestyle-reduced-stroke-100s> :06 - 10 strokes :21 - 9 strokes :36 - 8 strokes :51 - Didn’t make it - Immediate awareness of where to start 1:09 - 11 strokes 1:22 - 10 strokes 1:37 - 9 strokes 1:51 - 8 strokes Bonus: <https://www.goswim.tv/lessons/3012-increase-freestyle-stroke-rate>

Apr 12, 2022 - Open Water Safe Spaces Zoom

Monday <https://www.goswim.tv/lessons/298-back-balance> :12 - correct body balance - head back hips up :30 - hands at the sides, lean back until the water touches the sides of the goggles :41 - slight tilt - always thinking of the nostrils :57 - hips up - knees at the surface 1:11 - tilting the head back can drop the hips and expose the nostrils 1:21 - good balance can allow you to fix your goggles while still moving Tuesday <https://www.goswim.tv/lessons/3265-front-to-back-rotational-balance> 1:43 - start in Position 11 1:52 - drop one arm and rotate all the way over to your back with the other arm extended Roll like a log 1:57 - bring the trailing arm up and across your body If the body is balanced, it will fall back over to face down Position 11 2:04 - repeat the the other side 4:07 - incorporating it into freestyle Rotating to a safe space Wednesday <https://www.goswim.tv/lessons/3266-back-home-base-with-propulsion> 2:36 - freestyle to rotating to the back at 2:46 just as in the previous video 2:47 - drop the lead arm down to the side, now both arms down 2:49 - using a flutter kick, start sculling or pushing with the hands to maintain forward momentum while safer on your back 2:57 - after you’ve regained your breath (composure), roll back over to more strokes of freestyle 3:10 - in rhythm, roll to the back position with both hands back Scull and kick in a safe position 3:38 - slowed down Thursday <https://www.goswim.tv/lessons/2771-rotating-to-air-on-both-sides> 1:54 - easy rotation MUST start with a balanced body Starting with low breaths like swimming in a pool 2:19 - additional rotation for open water breathing Same tempo - Same water speed 2:25 - rotate the head early for the additional turn 2:29 - both goggles out Friday <https://www.goswim.tv/lessons/3314-open-water-breaststroke-sighting> 1:51 - swimming slow freestyle 1:56 - head up breaststroke sighting 2:01 - I must maintain the same speed in the EP, while you’ll be able to slow down in open water 2:08 - back to freestyle after you know exactly where you’re going 2:22 - can even talk to your friends in this position 3:40 - faster water 3:46 - dive under and escape the surface 3:47 - breaststroke under and then… 3:49 - explosive high breath 3:50 - down to the line 3:52 - 2nd high (the confirmation) sight 3:54 - back to line and transition back to freestyle 4:18 - repeat 5:22 - don’t even have to get the mouth up Old style breaststroke Saturday <https://www.goswim.tv/lessons/906-step-7-combat-side-stroke> :27 - extended balance nose down :42 - you can use the lead arm to push up to air Then fall back down - pull and extend while still on your side :51 - push off in extended balance 1:04 - during breath - pull back with the lead hand and recover the trailing hand 1:10 - the hands should meet at the sternum 1:12 - when the hands come together, start drawing the legs 1:18 - initiate and scissor kick while pulling the hand back Watch how long the swimmer glides at this point 1:32 - a resistive position that’s about to become propulsive 1:51 - driving into the line Less is more - ride the line! Sunday <https://www.goswim.tv/lessons/322-safety-first> :08 - swim with a partner :26 - in the ocean - swim near a guard :38 - watch for warning signs :45 - inspect the bottom for rocks shells or anything that can cut :51 - check the slope - how fast does it fall away :59 - plan your route 1:14 - if heading toward a buoy, are you going to the left or the right? 1:21 - practice buoy turns in your pool 1:25 - weigh down a ball 1:32 - in the beginning of your open water experience - stay close to the shore 1:50 - plan the beginning and end - look for landmarks to sight on 2:05 - have a guide and someone escorting the group in a kayak

Apr 26, 2022 - Butterfly Drills Zoom

Monday <https://www.goswim.tv/lessons/3165-single-arm-butterfly> From beginning Build rhythm - Hand hits Hips pop Breathing to the side for more accurate orientation with full stroke Kick hand in Kick hand out :17 - slowing down and using fins :24 - extend the lead arm and drive it forward :39 - minimize leverage on the lead hand 1:02 - try to stay shallow and don’t dive too deep Tuesday <https://www.goswim.tv/lessons/2348-single-arm-butterfly> From beginning Same as the previous video Kick hand in Kick hand out Hand hit Hips pop Breathe to the side :17 - drive lead hand forward :18 - land flat :20 - eyes slightly up :34 - feet follow the flow :52 - breathing every other stroke 1:14 - hands above chest - hips above chest Focus on precision in your drills Wednesday <https://www.goswim.tv/lessons/165-drills-alternating-arms> :16 - 2 right :20 - breath to the right :22 - land flat into the transition :26 - 2 left :27 - breath to the left :29 - flat to transition :32 - 2 full stroke - breath on 2nd stroke :37 - back to single arm :51 - set the rhythm and maintain through all strokes Thursday <https://www.goswim.tv/lessons/2349-3-left-3-right-3-whole-stroke-butterfly> From beginning - like last drill only 3 of each :13 - flat breakout :20 - flat transition :26 - transition to full :35 - breath to the side has the arms in a fly orientation :38 - hand hit hips pop :45 - teach young swimmers to maintain rhythm… :54 - Kelsi increases rhythm slightly Friday <https://www.goswim.tv/lessons/2044-butterfly-single-arm-straight-arm> :13 - breath to the side - fly orientation :23 - hand hit hips pop :25 - kick hand in kick hand out :39 - enter with wrist flexed :41 - breath to the side :45 - feet flow with the body :52 - single arm free :59 - straight forward breath 1:08 - best image of the arms opposing 1:19 - land flat Hands higher than chest 1:22 - GoSwim Logo Saturday <https://www.goswim.tv/lessons/192-karla-drill> :05 - one right - one left - three breast no breath :14 - right with breath :15 - left with breath :18 - 3 breast no breath :32 - focus on hips :37 - hips pop :39 - hips pop :41 - hips pop on breast :50 - hip pop :52 - hip pop :54 - hips slightly higher than the chest 1:03 - BIG recovery 1:05 - breaststroke hips Sunday <https://www.goswim.tv/lessons/193-butterfly-breaststroke-combo> :05 - one stroke fly one stroke breast :24 - flow the hips from fly to breast :32 - follow the rhythm of the body Watch the hips flow :52 - Staciana takes a breath on fly - but lets focus on Breathe on breast not on fly Try to maintain a similar rhythm on fly and breast Let the arms and legs flow with the body <https://www.goswim.tv/lessons/2864-hip-life-iso-heel-drive> <https://www.goswim.tv/lessons/174-head-lead-flow> Sandra - Please go over the timing of the kicks, the undulation and the arms. I am struggling with butterfly and breaststroke. Also any dry land exercises that we can do, would be much appreciated. I can’t get my arms out of the water. Mulegwa - I have had a challenge teaching Butterfly especially to younger swimmers. They tend to wiggle and miss the bit and the kicks coordination. What’s the easiest way to tackle this?

Jan 31, 2023 Sculling Zoom

How and Why to Use a Snorkel for Sculling If you’re serious about improving your feel for the water, you need to scull. If you’re serious about sculling, you need to have a snorkel. Time to get serious! Monday <https://www.goswim.tv/lessons/1793-advanced-freestyle-swim-lesson-4-how-to-use-a-snorkel> From beginning - look at the stability of the head position :20 - stability :42 - take it slow :55 - make it fit and comfortable 1:24 - sit on the side and start breathing 1:33 - standing on the bottom face in the water 1:47 - floating with 3 small breaths 1:53 - feet resting on the side and increase breathing to 10 seconds then increase time 2:05 - practice exhaling through the nose inhale w mouth 2:22 - some inhale and exhale through mouth only 2:29 - nose clips 2:47 - kick in head lead 3:00 - kick in hand lead 3:06 - easy swimming 3:16 - practice the purge 3:30 - without the snorkel on - practice the purge 3:38 - put on snorkel and go under Tuesday <https://www.goswim.tv/lessons/1489-breaststroke-front-scull-revisited> Can use a snorkel for this :11 - stability of body :28 - high and stable elbows :39 - high and stable elbows :43 - slight hand pitch 1:01 - great body balance 1:07 - head and body pressed in - balance makes sculling more effective 1:22 - slight head up position 1:27 - doesn’t have to be slow and easy 1:34 - fast sculling 1:53 - slight kick for stability 2:30 - balance 2:51 - fast 3:06 - back scull 3:09 - sit scull 3:11 - overhead scull Wednesday <https://www.goswim.tv/lessons/2235-front-scull-hands-at-sides> Can use a snorkel for this From beginning - balance Hands sweep out and snap to the finish :22 - hands in a pushing back position - Flick the water slightly OUT :24 - hands slice back to the starting position :32 - hands flick to the finish and then slice :37 - hands pushing back :57 - pushing slowly 1:06 - body balance - push and ride 1:14 - watch the body stability 1:24 - make it fast 1:30 - get a better feel for how fast he’s going Thursday <https://www.goswim.tv/lessons/1365-balance-sculling> Can use a snorkel for this From beginning - Front scull :04 - transition to human drill :14 - streamline balance kick :17 - hand play :20 - dog dig Playing with variations of feel Friday <https://www.goswim.tv/lessons/2262-forward-scull-on-your-stomach-arms-in-unison> Can use a snorkel for this From beginning Front scull - stable body the whole way down :16 - very big arm movement :30 - eyes down more than Kevin - find your position :45 - very big arm movement :55 - slight pitch - not drastic Saturday <https://www.goswim.tv/lessons/2927-strapless-front-scull> Can use a snorkel on this 2:08 - watch for the slight lift to keep the paddles on 2:16 - body and head stability 2:20 - wide connection to hands nearly touching 2:25 - at the corners - watch the position of the hands on the way back 2:29 - up for a breath and you can see a slight push down to keep the paddles on 2:33 - turning into a bit more breaststroke pull drill 2:45 - another breath and then back to sculling 3:20 - everything very stable - pull buoy helps Sunday <https://www.goswim.tv/lessons/1979-breaststroke-front-scull> Can use a snorkel on this :14 - using a bit more body movement Pressing down on the outsweep and popping up on the insweep :21 - adding a slight dolphin to the action :25 - hands way in front :28 - very fast corners :33 - checking the position of the elbows :38 - down to the out :40 - up to the in :58 - checking the position of the elbows 1:04 - you can see the full body involvement 1:14 - faster

Feb 7, 2023 - Great Finishes Zoom

At some point in your career, chances are good that you’ll win or lose a race by 1/100th of a second. Our focus this week is helping you come out on the happy end of that, by having great finishes in every stroke. Three-time Olympian Kara Lynn Joyce gets us started. Zoom Chat at the bottom of this list. Some great links in there. Monday <https://www.goswim.tv/lessons/662-get-your-hand-on-the-wall> :17 - Head down :22 - eyes down :39 - diving well :45 - watch the stability of the head :55 - the touch - head never moved Rotated - extended - balanced :59 - shock absorber 1:03 - looking up 1:10 - looking up 1:12 - hand on gutter 1:24 - hand on gutter 1:29 - reach across to look at the clock 1:48 - practice slow 1:52 - practice slow 2:04 - practice slow - no breathing 2:09 - direct touch 2:21 - add speed 2:33 - add speed 2:46 - increase the kick 2:56 - be able to finish with either hand Consistent practice 3:27 - watch the wave Tue: https://www.goswim.tv/lessons/2163-freestyle-finishes :04 - eyes down - rotated - extended :20 - what is your knowledge level while passing under the flags :27 - start practicing finishes outside of the flags :35 - no breathing inside the flags :43 - fully extended :48 - shock absorber :54 - practice consistency 1:01 - eyes down 1:10 - taking a peak in the shallow pool 1:18 - taking a peak Wed: <https://www.goswim.tv/lessons/2165-finish-finish-stick> :07 - Eyes up :17 - Eyes down :43 - Position the stick at the point of contact Switch to the previous video and show the sticks under the flags - :57 1:00 - full association of when he’ll touch 1:05 - still looking at the stick after the finish 1:12 - perfect timing 1:24 - great finish Thu: <https://www.goswim.tv/lessons/880-step-1-the-approach> :10 - Eyes down all the way in :14 - Hands slightly higher because it’s a turn :20 - Head stays down :24 - Head down and slightly under :38 - Start adjusting at the flags :45 - shortens a stroke :56 - Eyes down again 1:20 - bad finish and approach 1:26 - building association with the bottom 1:28 - practice what you see 1:33 - practice what you see Fri: <https://www.goswim.tv/lessons/988-breaststroke-the-last-stroke> :14 - Swimmers hands directing downward on each stroke :19 - hands below parallel to the surface :44 - hands still downward :54 - the last stroke 1:12 - reaching forward 1:22 - thinking of the finish on each stroke 1:29 - parallel to the surface Sat: <https://www.goswim.tv/lessons/1299-teaching-the-backstroke-finish> :10 - on land :16 - glue arm :25 - help understand the position :32 - practice with both arms :44 - kick in glue :59 - kick in glue position to the wall 1:03 - practice w both arms 1:10 - put a rope 15 ft passed the flags 1:18 - count strokes passed the wall until you hit the flags 1:22 - minus 1 or 2 strokes swim back to the wall 1:34 - practice mid-pool finishes 1:52 - mid pool finish to glue arm 1:56 - start with other arm 2:12 - teaching the submerge 2:16 - blow bubbles 2:21 - tilt the head back 2:28 - looking at the wall upside down 2:29 - DQ currently - leave the leg up 2:47 - mid-pool with submerge Sun: <https://www.goswim.tv/lessons/2669-high-lunge> :43 - touching the floor :50 - runners lunge :59 - good posture 1:14 - reach 1:19 - torso over hips 1:43 - low lunge Bonus: <https://www.goswim.tv/lessons/2166-conveyor-belt> -------------------------------------- Zoom Chat 10:59:00 From Kathy Eaton to Everyone: Good afternoon! 10:59:00 From O Thomas Johnson to Everyone: Is it just me but I cant hear anything 10:59:14 From O Thomas Johnson to Everyone: oops now I can 11:02:01 From Coach Dan to Everyone: Simman.nu writer and a former National head coach were going to do a few podcasts and now they are near 250 episodes (in Swedish) 11:02:13 From Coach Dan to Everyone: you never know where it is going to take you 11:02:31 From Coach Dan to Everyone: The underwater from the ASU meet? 11:09:06 From Coach Dan to Everyone: At what point do you reach vs take another stroke (any recommendation)? When your hand is about x inches away you take another stroke (know it depends on the speed as well)? 11:09:22 From barbara hummel to Everyone: notice that her pull finishes at the exact moment her fingertips touch. 11:09:42 From barbara hummel to Everyone: exceptional timing of your energy and force 11:15:05 From Brad German to Everyone: Go Blue!! 11:15:35 From William Park ChPC to Glenn Mills(Direct Message): Go Blue sorry I’m late 11:17:29 From Coach Dan to Everyone: Strarting by sending this video to you Barbara.50 Free final 2000 Olympics (even a World Record holder can have a bad finish), see 6min 2 seconds. https://youtu.be/pr8HgymclQo 11:20:05 From William Park ChPC to Glenn Mills(Direct Message): So I’m big meets there are no flags so you look for your 5 meter mark and don’t breath 11:20:09 From barbara hummel to Everyone: Don that’s amazing. A Kellogg’s variety pack of finishes 11:20:20 From barbara hummel to Everyone: Sorry. Dan. Spellcheck! 11:20:29 From John McGowan to Everyone: We use hockey pucks instead of sticks 11:20:59 From John McGowan to Everyone: West Virginia 11:21:00 From William Park ChPC to Glenn Mills(Direct Message): Go Blue 11:23:00 From William Park ChPC to Glenn Mills(Direct Message): Coaching Para you need great tappers 11:27:05 From Coach Dan to Glenn Mills(Direct Message): Newer pools might have a marker on the bottom for 15m which you can learn to use as a marker to do any needed adjustment in stroke length or tempo. 11:33:21 From Coach Dan to Everyone: Swimming from the wall and rope is 30' from the wall? 11:34:58 From William Park ChPC to Glenn Mills(Direct Message): Big difference flow gutters to real wall 11:37:29 From Monty Krieger to Everyone: PLZ STATE THE RULE 11:43:13 From William Park ChPC to Glenn Mills(Direct Message): Ya that’s a go blue 11:43:18 From Coach Dan to Everyone: 6.02 11:43:46 From Coach Dan to Everyone: Lane 6 (no cap and regular speedo style suit) is Popov who set the world record about 8-10 weeks earlier 11:44:17 From Coach Dan to Everyone: That is Popov 11:44:27 From Gregg Thurlbeck to Everyone: The wording of the rule SW 6.3 - Some part of the swimmer must break the surface of the water throughout the race. It is permissible for the swimmer to be completely submerged during the turn, and for a distance of not more than 15 metres after the start and each turn. By that point the head must have broken the surface. 11:44:34 From Coach Dan to Everyone: yesw 11:44:40 From helen naylor to Everyone: yes 11:44:43 From Beth Baker to Everyone: At my HS pool it is really deep at both ends so kids don’t get out of the way as quickly/well b/c they can’t stand. Really problematic for kids at end to be able to work on finishes. 11:45:33 From Coach Dan to Everyone: Bad finish guy 11:45:35 From William Park ChPC to Glenn Mills(Direct Message): Go Blue 11:47:58 From William Park ChPC to Glenn Mills(Direct Message): You could room with Vic 11:49:03 From Coach Dan to Everyone: He came to Bolles when he was 15/16 11:49:19 From Kathy Eaton to Everyone: Ya!! Summer!! 11:50:01 From Jay Chambers to Everyone: Katie Hoff's finish in the 400 in London...it's not just the 50 where the finish is important 11:50:13 From Coach Dan to Everyone: https://youtu.be/DNKrQBGdYW0?t=77 100 fly 2008 11:52:22 From Brian Lindsay to Glenn Mills(Direct Message): Bingo Glenn! How many finishes are there in a practice? 11:55:25 From Coach Dan to Everyone: 2008 Katie 400 free with 10 sec to go in the race <https://youtu.be/BwUhrm7RlKU?t=374> 11:56:30 From helen naylor to Everyone: he does that the whole race! 11:58:45 From John McGowan to Everyone: 3 Michael Phelps 2008 Olympic 100m Butterfly Final <https://www.youtube.com/watch?v=urbvFAAwM2M> 4 The Underwater Finish of the 2008 Olympic 100m Butterfly Final <https://www.youtube.com/watch?v=S98QMbe4LUE> 12:00:05 From John McGowan to Everyone: He stopped kicking also 12:00:12 From William Park ChPC to Glenn Mills(Direct Message): You think finish before last turn 12:01:09 From Coach Dan to Everyone: Do we know how many 1/1000 of a second the difference it was between the 2 in that 100 fly? 12:02:12 From William Park ChPC to Glenn Mills(Direct Message): We haven’t used1000thsince 1967 pan and Winnipeg 12:03:47 From William Park ChPC to Glenn Mills(Direct Message): Go Blue 12:04:12 From William Park ChPC to Glenn Mills(Direct Message): Thank you BillPark go blue 12:05:30 From helen naylor to Everyone: No, you still cannot be submerged at the finish 12:05:52 From William Park ChPC to Glenn Mills(Direct Message): Fina is now world aquatics 12:06:45 From John McGowan to Everyone: I believe .07 inches 12:06:45 From Camy Gitwenty to Everyone: Thank you, bye 12:06:59 From Monty Krieger to Glenn Mills(Direct Message): Did you use a mirror for your research? 12:07:05 From Jay Chambers to Everyone: Thank you Glenn and Barbara 12:07:11 From Brad German to Glenn Mills(Direct Message): Thank you! 12:07:15 From Corinne Machoud Nivon to Everyone: Thank you 12:07:17 From Kimberly Goodell to Everyone: This was great thanks! 12:07:18 From Brian Lindsay to Glenn Mills(Direct Message): Thanks Glenn!

May 2, 2023 - Underwater Dolphin Transitions Zoom

Theme of the Week Underwater Dolphins: Managing the Transitions into Breakout – Freestyle and Butterfly Learning how to dolphin off every wall is only the beginning. Real underwater mastery comes when you learn how to make the transitions that carry you from dolphin to breakout, in both freestyle and butterfly. Five Olympians help us explore the possibilities. Monday Ricky Berens: Dolphin Kicks Off Walls Ricky Berens shares his thought process on transitioning from underwater dolphin to flutter kick, in both the 100 and 200 free. It’s complicated – and not just about a number! <https://www.goswim.tv/lessons/1622-dolphin-kicks-off-walls> :08 - no gap between dolphins and flutter :18 - play at .2x - recover one foot up to transition Maintain the rhythm - but with one leg :27 - play at .2x - recover one foot up to transition - maintain rhythm :47 - faster rate - smaller initial flutter 1:01 - look at breakout spot 1:26 - while still dolphin - initiate the first arm-pull 1:26 - recover first leg up while arm pull starts 1:36 - hand starts while legs are at their lowest point 1:37 - no dead spot - hand starts while legs are setting up 1:37 - left hand pulls while right foot sets up kick 1:39 - 2-flutter kicks before first hand finishes 1:49 - play slow <https://youtu.be/Pe3I8NkR5oQ?t=427> <https://youtu.be/Pe3I8NkR5oQ?t=450> - 4 <https://youtu.be/Pe3I8NkR5oQ?t=477> - 6 <https://youtu.be/Pe3I8NkR5oQ?t=504> <https://youtu.be/Pe3I8NkR5oQ?t=606> - Phelps's hand Tuesday Joao de Lucca: Flip Turn Step 6 The transition from dolphin kick to flutter kick should be seamless. Olympian Joao de Lucca shows us how. <https://www.goswim.tv/lessons/2075-flip-turn-step-6-transfer-to-flutter-kick> :12 - initiates the hand at the bottom of the final dolphin :12 - lifts the left leg while pulling with the right arm :13 - 2-flutter kicks before first-hand finishes :28 - hand breaks streamline :29 - starts to catch when the legs are at their lowest point Wednesday Jason Lezak: Turns For Jason Lezak, it’s two dolphins into flutter kick. And the dolphins start almost immediately after the pushoff. <https://www.goswim.tv/lessons/358-turns> :14 - transitions to flutter with no pull :31 - nearly immediate dolphin off wall :35 - 2 dolphins then into flutter with no arm pull :40 - 6 flutters prior to arm pull 1:03 - nearly immediate dolphin and only 2 dolphins 1:31 - quick 2 dolphins 1:39 - 3- flutters into first pull <https://youtu.be/zpuzRseheFg?t=181> Thursday Kara Lynn Joyce: Take Advantage of the Turn This is one of our go-to videos for teaching the flip turn itself. This time, watch it for Kara Lynn Joyce’s transitions from dolphin to flutter to breakout. <https://www.goswim.tv/lessons/660-take-advantage-of-the-turn> :24 - 3 dolphins :29 - catch is initiated with the top hand 2:19 - pushes off on her back 2:23 - initiates first dolphin on her side 2:31 - angles downward 2:34 - hands separate at the initiation of the 3rd kick 2:35 - pulls with right hand, sets up left leg for first kick Starts catch at the bottom of the last dolphin 2:36 - 2 pull kicks before 1st stroke finishes Friday Turns – Practice Underwater Dolphins Start with the end in mind, the breakout. We love this progression for teaching the underwater dolphin and the transitions from dolphin to flutter to breakout. <https://www.goswim.tv/lessons/2724-turns-practice-underwater-dolphins> :07 - Dolphin to flutter streamline to breakout :17 - Initiating 1st stroke at the bottom of last dolphin :28 - flutter to breakout :35 - carry the speed from the wall into the breakout :39 - dolphin to flutter streamline to breakout :46 - start to merge the dolphin flutter and stroke together 1:00 - fairly close to the first stroke at the end of the last dolphin 1:00 - two flutters before end of first stroke Saturday James Guy: Butterfly Breakout Olympic Medalist James Guy shows how to be excellent when transitioning from underwater dolphin to butterfly. <https://www.goswim.tv/lessons/2609-butterfly-breakout> :09 - start the pull prior to breaking the surface :19 - slightly downward push 1:13 - hands separate at the top of the kick 1:16 - staying down with his head he sets the first stroke with the poster child of great butterfly 1:39 - face low and scraping on the surface 1:40 - imagine how much of his body is above the surface 2:02 - surfs the face on the surface Low means forward Sunday Kristian Gkolomeev: Streamlined Flutter Kick to Swim We love this Kristian Gkolomeev drill for practicing the “other” transition: from flutter kick into the freestyle breakout. <https://www.goswim.tv/lessons/2271-streamlined-flutter-kick-to-swim> :07 - shaping the breakout :20 - horizontal breakout practice :36 - drive the extended hand forward :42 - increasing the pace does not POP him up 1:01 - a bit more sprint timing of the first 2 strokes 1:06 - Fast breakout 1:12 - Fast breakout Bonus: Butterfly Drills: Triple Kick Breakout Practice <https://www.goswim.tv/lessons/1975-butterfly-triple-kick-breakout-practice> Chat: 10:07:52 From Dimitris ATHYMARITIS : Hi Glen it's nice to see you . I will see the presentation later because i am in the middle of the evening workout 10:19:51 From Dan Jimar To Glenn Mills(privately) : (Was going to send this a couple of days ago, but did not get to it) Have a breakout video with Dressel, he does fly kicks through his breakout stroke - https://youtu.be/aM26Btib6gM 10:26:49 From Melinda Wolff : WHo is this gal swimmer? 10:33:13 From Melinda Wolff : Are some swimmers faster flutter kickers than dolphin kickers underwater? ie - not a combo, just all flutter because for some reason, their underwater dolphins are weak / slow? 10:42:19 From Melinda Wolff To Glenn Mills(privately) : Off topic of the day - but I loved seeing the scaps pinching on the back (reflected from the underwater view) of the fly transition video! Doing this takes a huge strain off the shoulders. Wish I was taught this when training - could have avoided shoulder surgeries! This is "one of the most important" things! ha ha 10:46:03 From Dan Jimar To Glenn Mills(privately) : I was not able to find a better video for Ricky's relay swim for that last turn 10:54:41 From Camy Gitwenty : Muscular or lean bodies : is there a difference in the optimum number of kicks ? 10:57:17 From Mike Koleber : Gotta jump on another one. You all are awesome! Keep it up!! Until next time. 10:59:44 From Ruth Cheung : YAY!!! 11:00:06 From Camy Gitwenty : Laure Manaudou was a olympic 2beat kick champion 11:00:22 From Ruth Cheung : I’m sooo looking forward to this topic. 11:00:45 From Nora Stoycheva : Bye bye 11:00:46 From Charlie McCanless : Thanks for the call! 11:00:47 From Corinne Machoud : Thank you so much Glenn and Barbara 11:00:53 From Anne- Marie corroon : thank you

10-Year Old Lesson

This was a lesson with a 10-year-old swimmer who was visiting from out of town. We streamed this lesson live to a limited number of people. I am only posting the above-water version of the lesson. However, there are two cameras in the pool. If you'd like to see the above water and the underwater, the video will remain on the Sporfie site. Here is the link to Sporfie. Most of what we covered on this day was a review of skills we worked on for the previous three days. I have worked with this swimmer since he was seven. His Father has been his primary teacher, following through with the lessons and doing a tremendous job.

July 25, 2023 - Butterfly Release - What We Taught at Summer Camp

What We Taught at Summer Swim Camp: Butterfly Early Release At summer swim camp, we have limited time to devote to each of the strokes, so we have to be strategic about what we teach. We search for the ONE THING that will bring the most improvement to the most swimmers. For butterfly it’s a no brainer: Early Release. Monday Butterfly Drills: Short Release This focus point can be imperceptible to the naked eye, but the feeling to the swimmer may be a game changer. <https://www.goswim.tv/lessons/1972-butterfly-short-release> :36 - exit the hands OUT not back Tuesday Steve Haufler: Getting Stuck at the Back Steve shows how a simple switch from extended release to early release of the hands can transform your butterfly. <https://www.goswim.tv/lessons/156-mistakes-getting-stuck-at-the-back> :17 - even trying to do it wrong Steve still exits wrist first :19 - manipulation :24 - exit the hands to the sides :29 - send the hands out while still in the water :36 - review angel :44 - back scull 1:15 - palms facing back on exit Wednesday Butterfly Basics: Float, Diamond, Angel, Swim Float. Diamond. Angel. Swing. It’s a mantra we learned from Steve Haufler and it really works for imprinting a proper butterfly pull with an early release of the hands. <https://www.goswim.tv/lessons/3105-float-diamond-angel-swing> :14 - Float :16 - diamond from front :21 - angel :24 - swing :34 - diamond is in front of the shoulders 1:04 - watching the shadow Thursday Butterfly Basics: Vertical Butterfly Jumps This drill is addictive…and possibly the best way to learn an effective butterfly pull and recovery, with an early release. <https://www.goswim.tv/lessons/3161-vertical-butterfly> :06 - Float :07 - Diamond :08 - Angel :09 - Swing above water :29 - Float :33 - try to keep the hands stationary :44 - hands out to the sides to swing 1:06 - build a rhythm 1:10 - swing from above 1:24 - Diamond from the side Friday This overhead footage of Olympian Kim Vandenberg, shows how an early release of the hands can create flow, rhythm, and ease. <https://www.goswim.tv/lessons/1574-butterfly-head-and-recovery> Show in app - Kim at 21.9 seconds Saturday Kaitlin Sandeno: Slow-Motion Butterfly Kaitlin Sandeno’s effortless butterfly from every angle. Notice how she rounds out the pull for an early release. <https://www.goswim.tv/lessons/571-slow-mo-butterfly-kaitlin-sandeno> Show in app - Kaitlin at 1:36.21 Sunday Kelse (Worrell) Dahlia: 3-3-3 Butterfly Olympian Kelsi Dahlia shares one of the best drills for working on butterfly early release without letting the stroke fall apart. <https://www.goswim.tv/lessons/2349-3-left-3-right-3-whole-stroke-butterfly> :33 - Float - Diamond - Angel - Swing - Play slow :42 - Angel Bonus Misty Hyman: Release the Hands Early Olympic 200 fly champion Misty Hyman finds that an early release helps the hands accelerate as they leave the water. This gives her a quicker rhythm and lets her attack forward as the hands enter. <https://www.goswim.tv/lessons/409-give-it-up-in-the-back> :51 - James Guy: Butterfly Full Body James thinks about sweeping the hands back and OUT. <https://www.goswim.tv/lessons/2595-butterfly-full-body> Wu Peng Notice the acceleration of Wu’s hands as they finish the pull and then snap out of the water. The snap comes from an early release. <https://www.goswim.tv/lessons/1327-butterfly-hands-underwater>

Aug 1, 2023 - What We Taught at Summer Camp: Backstroke

080123 - Summer camp - Backstroke - Don’t overreach What We Taught at Summer Swim Camp: Backstroke – Don’t Over Reach This week we offer some ideas and solutions for correcting the most common technique flaw in backstroke: over reaching. Monday Ash Delaney: Backstroke Recover and Catch Australian Olympian Ash Delaney shows where we’re headed for a technically solid backstroke hand entry. <https://www.goswim.tv/lessons/1707-backstroke-recover-and-catch> :14 - Thumb first exit :15 - Great shoulder rotation :17 - Pinky entry and opposite shoulder is about to be exposed :18 - Look how early in the process the shoulder is rotating :20 - Slowly watch the kayak timing of the recovery and pulling arms :21 - Again, immediate rotation :27 - Focus on head stability :36 - Arm directly in front of shoulder :40 - Arm directly in front of shoulder Tuesday Backstroke Drill: Overreach Fix with Video Step 1 in correcting backstroke over reach is convincing the swimmer that they’re over reaching. Grab your camera! <https://www.goswim.tv/lessons/2380-overreach-fix-with-video> :02 - overreach :12 - Arm collapse on breakout :13 - Straight recovery :13 - Arm entry across the head :14 - Overkick :15 - Overreach leaves body flatter on entry :30 - Fix with verbal cues :40 - Film from straight down or straight ahead :46 - Fix with visual cues :51 - Fix with physical cues 1:01 - End process (we hope) Wednesday Haufler Toys: Mirrors for Backstroke Steve Haufler uses mirrors to convince his swimmers that they might have a backstroke over-reach problem. <https://www.goswim.tv/lessons/702-mirrors-for-backstroke> :17 - Immediate feedback :45 - Immediate fix (if possible) :51 - Steve’s Oscar bid 1:01 - Mirrors should be a staple Thursday Backstroke Drill: Double-Arm Backstroke Double-arm backstroke is the go-to drill for teaching proper hand entry for backstroke. <https://www.goswim.tv/lessons/1021-backstroke-double-arm> :26 - Double arm inhibits the ability to cross over :30 - Each drill may have positive and negative - straight arms :45 - Straight arm recovery :45 - In front of shoulder entry 1:13 - 11-recovery 1:34 - balance & kick 1:52 - Thumb first exit 2:01 - Get into elbow bend as quickly as physically possible Friday Backstroke Drill: Hand-Entry Width Contrast drills are another great way to make swimmers aware of over reaching – and to correct the problem. <https://www.goswim.tv/lessons/973-backstroke-hand-entry-width> :12 - exaggerated catch :15 - exaggerated entry :20 - watch no sway in the hips :28 - Start with overreach - on purpose - contrast :38 - Extreme wide entry :52 - Extreme width start and slowly bring the hands in :59 - Sprint with wide hands 1:19 - The swimmers idea of a wide entry 1:22 - we encouraged video review Saturday Backstroke Drill: Learning Partner Push This one’s fun…and let’s swimmers FEEL where their hands are entering. <https://www.goswim.tv/lessons/1428-learning-partner-pusher> :10 - Stable line up front - Wide hand entry :23 - Great team building and stability exercise :39 - Must get balanced first :55 - problem solving 1:05 - figuring it out 1:18 - stable bodyline 1:26 - fine tuning adjustments 1:33 - now watch the backstroke 1:52 - Look who mastered the body line 2:28 - Look who mastered the entry and backstroke Sunday Jeff Rouse: Kayak Recovery We agree with Jeff Rouse. To make a technique change in backstroke, you need to over-exaggerate. There’s something about being on your back and going backwards…. <https://www.goswim.tv/lessons/635-kayak-recovery> :17 - Straight recovery :25 - Pinky first :30 - Kayak 1:26 - Pinky First - Blade of the paddle 1:28 - Blade slightly facing out 1:53 - Fast clean exit 2:40 - Hyper extended - double jointed 2:43 - full rotation 3:02 - staying narrow 3:08 - Straight entry 4:16 - Hands in front of shoulders Bonus EP Drills & Ideas: Continuous Single Arm Position 11 <https://www.goswim.tv/lessons/1733-continuous-single-arm-position-11-back> :11 - Back to position 11 each time