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.

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Mar 3, 2026 - Developing DPC - Tempo - Hand Speed

"Faster hand speed only helps up to the point where the water can resist it. Beyond that, you're spinning your wheels — the hand slides through the water rather than holding it. Elite swimmers don't pull harder, they pull smarter — accelerating the hand through the catch and mid-pull where the angle of attack is optimal, then finishing before the hand outruns the water's ability to push back." Are we really still thinking about distance per stroke? You betcha! Join us on Zoom as we continue to explore the relationship between stroke rate (tempo) and distance per cycle. Monday Freestyle Drill: Building a Longer Stroke Glenn demos how to get your swimmers to gradually adopt a longer stroke, using the FINIS Tempo Trainer. https://www.goswim.tv/lessons/1710-freestyle-building-a-longer-stroke Tuesday 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 Wednesday Breaststroke Drill: Playing with Rate An Endless Pool offers interesting ways to explore the relation between stroke rate and distance per cycle. The swimmer in the video is learning to go the same speed with the least amount of energy. https://www.goswim.tv/lessons/1535-breaststroke-playing-with-rate Thursday Discovering Freestyle Efficiency Step 2 Glenn demos a short set that helps swimmers understand how to increase speed while maintaining stroke count (distance per cycle). https://www.goswim.tv/lessons/1008-freestyle-discovering-efficiency-step-2 Friday FINIS Smart Goggles Stroke Rate Feature Glenn helps a high-level triathlete explore stroke RATE in the Endless Pool using FINIS Smart Goggles. https://www.goswim.tv/lessons/3313-finis-smart-goggles-stroke-rate-feature Saturday Freestyle Drill: Reduced-Stroke 100s Understanding your stroke rate/length, how much effort you’re putting into every stroke, and a complete knowledge of what you’re doing in the water will serve you well as you try to compete at higher levels. https://www.goswim.tv/lessons/1881-freestyle-reduced-stroke-100s Sunday Brendan Hansen: Lane-Line Rhythm Check out Brendan Hansen swimming cross-pool breaststroke. Then imagine what you could learn about your stroke by doing this with a Tempo Trainer at various rates. You will automatically maintain distance per cycle, while increasing (or decreasing) your tempo. https://www.goswim.tv/lessons/265-lane-line-rhythm AI in Sports Performance Analysis Glenn discussed the current situation in Iran, expressing concern for friends affected by the conflict and noting the potential for internet disruptions. He then shifted the focus to the role of AI in sports, emphasizing the importance of engagement and learning over mere data presentation, particularly for young athletes. Glenn shared a personal swimming experiment involving different stroke counts to analyze the impact on performance, capturing data to better understand the results. He highlighted the challenges of capturing accurate data in real-world scenarios and the need for purposeful teaching opportunities in sports. Swimming Efficiency and Speed Analysis Glenn presented data analysis from a swimming session, demonstrating how he achieved a 9-second improvement in his 100-yard time while maintaining consistent stroke cycles and distance per cycle. He identified that the key factor in his faster performance was increased hand speed, which allowed him to maintain higher tempo and better underwater velocity despite similar breakout distances. Glenn emphasized that swimmers should focus on explosive power off the walls and maintaining consistent speed throughout the race, rather than relying solely on acceleration. Optimal Hand Speed in Swimming Glenn discussed the importance of hand speed and body alignment in swimming, explaining that optimal hand speed is 2.1-2.5 times the swimmer's forward speed. He emphasized the need for a balanced approach, avoiding both too slow movements (which generate no power) and too fast movements (which can cause cavitation and slipping). Glenn also referenced a recent discussion about how swim velocity increases with tempo rather than stroke length, aligning with his own findings about the importance of hand acceleration through the catch phase. Swimming Performance Optimization Techniques Glenn discussed swimming techniques and data analysis, explaining how swimmers can improve their performance by focusing on push-offs, turns, and underwaters rather than just distance per cycle. He demonstrated improvements in his own swimming times from 122 to 111 seconds while maintaining the same stroke count, attributing the faster tempo to better force recruitment and explosive power. Glenn also briefly mentioned new features of the Tempo Trainer, a swimming tool he was testing, though he couldn't provide specific details about upcoming product releases. Swimming Technique and Push-Off Optimization Glenn and Monty discussed the optimal point to begin swimming after a push-off, emphasizing the importance of individualized coaching and counting exercises to teach proper technique. Glenn explained that swimmers should aim to start the push-off just before slowing down and highlighted the significance of underwater velocity and turn finish times in improving overall performance. He advised maintaining high speed through the turn and push-off, even when planning to slow down later in the race, as gliding does not incur energy costs. Swimming Performance and Traction Insights Mark shared insights from Ian Crocker about how swimmers can sense their performance in the first few strokes of a race, emphasizing the importance of maintaining traction and tempo. Aleks discussed the relationship between underwater kicking, hand speed, and overall swimming velocity, highlighting how elite swimmers use faster underwater kicking to maintain traction and increase hand speed. The group agreed on the significance of data collection and testing to understand individual performance peaks and optimize swimming techniques. Swimming Techniques and Performance Analysis Glenn demonstrated the importance of understanding and experimenting with swimming techniques, emphasizing the unique nature of each push-off and the need to focus on velocity and maintaining a straight line after starting. He showed a comparison between his 50-meter swim and Rachel's swimmers' 100-meter performance, highlighting the differences in data and the challenges of comparing individual results to Olympian-level performance. The group discussed the significance of basic swimming techniques and the need for consistent practice, with Barbara suggesting a focus on push-offs and breakouts in the next session.

Feb 24, 2026 - How to Analyze Age-Group Team Data

Monday https://www.goswim.tv/lessons/2321-all-strokes-stroke-count The secret to holding great technique when things get tough? Count your strokes. 💪 SwimTips SwimmingTraining SwimLife PoolWorkout SwimCoach AthleteTraining Tuesday https://www.goswim.tv/lessons/3423-ep-lesson-tempo-and-loping Great technique isn't built overnight — it's built rep by rep. 💪 SwimTraining StrokeWork SwimCoach FreestyleTips SwimSmart AthleteTraining Wednesday https://www.goswim.tv/lessons/3012-increase-freestyle-stroke-rate Stop swimming harder. Start swimming smarter — find the rate that lets you just flow. 💧 SwimTips FreestyleSwimming SwimCoach OpenWaterSwimming Triathlon SwimFast Thursday https://www.goswim.tv/lessons/1710-freestyle-building-a-longer-stroke Want to build better strokes in your age group swimmers? This long-term tempo trainer approach is a game changer. ⏱️ SwimCoaching TempoTrainer AgeGroupSwimming SwimTech CoachTips SwimFast Friday https://www.goswim.tv/lessons/1009-freestyle-discovering-efficiency-step-3 Stroke count + speed + heart rate = the ultimate measure of swimming efficiency. 📊 SwimmingTips SwimEfficiency SwimCoach HeartRateTraining SwimFast TrainSmart Saturday https://www.goswim.tv/lessons/1007-freestyle-discovering-efficiency-step-1 Fewer strokes doesn't always mean more efficient. Here's what actually matters. 🏊‍♂️ SwimmingEfficiency FreestyleTips SwimSmart StrokeCount SwimCoach SwimLife Sunday https://www.goswim.tv/lessons/2986-drop-and-push-angled Small adjustments off the wall can make a big difference in the water. 💧 SwimmingTips WallTechnique SwimCoach FreestyleSwimming SwimFast SwimLife

Setting the 15-Meter Mark

The 15-meter underwater rule explained — and why your breakout distance data might be telling you more than you think. In this video, Glenn Mills digs into one of the most critical and often misunderstood data points in the Go Swim app: breakout distance and the 15-meter underwater rule. Using real race footage from elite-level backstroke swimmers, Glenn walks through exactly what the data means and how to interpret it correctly. A few key things every swimmer and coach needs to know: the 15-meter rule requires any part of the swimmer's head — including the chin — to break the surface before the 15-meter mark. It's not the tip of the head, it's any part of the head. That distinction matters, and it came straight from a meeting with a lead official from USA Swimming. There's also a critical detail about yards vs. meters that trips up a lot of coaches. The 15-meter markers in the app are always set in meters — even if you're swimming in a yards pool. So if your data shows a breakout distance of 15.5, don't panic. In a yards pool, that's still legal. Know your units. Most importantly — watch the elite swimmers in this video. Every single one of them is still fully underwater at the point where many age groupers have already started stroking. That's the standard. That's what's possible. Where are you right now, and how much runway do you have to improve? 🏊 New to the Go Swim app? Check out our full Import & Add Data tutorial to get started. 🏊 Subscribe for more Go Swim app tutorials, swimming tips, and coaching insights. GoSwim SwimCoach SwimmingApp UnderwaterDolphin BreakoutDistance 15MeterRule RaceAnalysis SwimData SwimmingTips SwimFast

What does DPC Look Like?

What does Distance Per Cycle actually look like in real race data — and what does it mean for your swimmer's development? In this video, Glenn Mills dives deeper into one of the most important metrics in the Go Swim app: Distance Per Cycle. Using a real 100 backstroke race as a live example, Glenn breaks down exactly what a stroke cycle looks like on video, how the app measures it, and what that number tells you about how efficiently a swimmer is moving through the water. In this particular race, the swimmer is covering 2.61 yards per stroke cycle — a remarkable number for an elite-level backstroker on track to score at Division I NCAAs. But the most important takeaway isn't the number itself — it's what you do with it. Don't compare your swimmer to elite athletes. Compare them to themselves. Every swimmer is a different size, at a different point in their physical development, and bringing different strengths to the water. The goal isn't to match someone else's DPC — it's to understand where your swimmer is today and track their progress over time. For a still-growing athlete, this year's numbers could look very different from next year's as strength and leverage naturally improve. Know where you are. Know where you want to go. That's what Distance Per Cycle data is all about. 🏊 New to the Go Swim app? Check out our full Import & Add Data tutorial to get started. 🏊 Subscribe for more Go Swim app tutorials, swimming tips, and coaching insights. GoSwim DistancePerCycle SwimCoach SwimmingApp RaceAnalysis SwimData BackstrokeSwimming SwimmingTips LongTermAthleteDevelopment SwimFast

Adding Freestyle & Backstroke Data

Freestyle and backstroke data collection works a little differently in the Go Swim app — here's exactly what to do. In this tutorial, Glenn Mills walks through how to add race data for freestyle and backstroke events in the Go Swim app, and explains the key difference from breaststroke and butterfly: stroke cycle tracking. For breaststroke and butterfly, both arms move together, so every stroke counts as one cycle. For freestyle and backstroke, you track one hand at a time — whichever hand hits first off the start or turn is the one you follow for that length. It may switch from lap to lap, but the rule stays the same: tag the first hand, and track it consistently throughout. Using a 100 backstroke as a live example, Glenn demonstrates the full Pro Data workflow — finding the strobe for an accurate start, tracking strokes and turns in real time, finalizing the data, then refining the 15-meter marks and underwater velocity breakout points for each lap. Once you understand the one-hand-per-cycle rule, freestyle and backstroke data collection is just as fast and straightforward as any other stroke. 🏊 New to the Go Swim app? Check out our full Import & Add Data tutorial to get started. 🏊 Subscribe for more Go Swim app tutorials, swimming tips, and coaching insights. GoSwim SwimCoach SwimmingApp RaceAnalysis BackstrokeSwimming FreestyleSwimming SwimData SwimmingTips SwimFast AgeGroupSwimming

Simply Adding Data

How fast can you actually collect full Pro Data from a race video? Watch it happen in real time. Skip the lengthy explanation — this video shows just how quick and efficient the Go Swim app data entry process really is. Using the same 100 breaststroke race from the previous tutorial, Glenn Mills runs through the entire workflow on iPad in Pro Data mode: tracking strokes and turns live, finalizing the data, setting the 15-meter marks for each lap, and dialing in underwater velocity — all in just a couple of minutes. Once you've done it a few times, it becomes second nature. Whether you're watching a race live at the meet or reviewing imported footage at home, the process is the same — and it's fast. A complete Pro Data set including 15-meter splits, underwater velocity, tempo, distance per cycle, and lap times, all ready to go before you've had time to put your phone away. This is the follow-up to our full Import & Add Data tutorial. If you haven't seen that one yet, check it out first for the step-by-step breakdown. 🏊 Subscribe for more Go Swim app tutorials, swimming tips, and coaching insights. GoSwim SwimCoach SwimmingApp RaceAnalysis SwimData ProData SwimmingTips SwimFast AgeGroupSwimming SwimTech

Importing Video & Adding Data

Learn how to import any race video into the Go Swim app and collect accurate stroke data in just a few minutes — step by step. In this tutorial, Glenn Mills walks you through the complete process of importing a video into the Go Swim app on iPad and adding race data from start to finish. Whether it's a race you filmed at a meet or an older underwater video saved in your photo library, getting it into the app is straightforward — and the data it produces is incredibly powerful. In this video you'll learn how to import a video from your photo library into the Go Swim app, how to set the aspect ratio for a full-screen view, how to sync the race start using the strobe or best available frame, how to track strokes, turns, and the finish in real time as the race plays, and how to finalize your data and switch between Basic and Pro data modes. In Basic Data mode, the app instantly calculates breakout distance, breakout split, stroke cycles, tempo, distance per cycle, swim velocity, turn time, and lap time. Switching to Pro Data mode adds precise 15-meter splits and more accurate underwater velocity, calculated by scrubbing to the exact frame where the swimmer's head breaks the surface. Once your data is ready, tap the score button in the bottom left corner and the app connects back to Go Swim to recommend specific videos your athlete can watch to address exactly what the data revealed — turning numbers into a clear action plan for improvement. 🏊 Subscribe for more Go Swim app tutorials, swimming tips, and coaching insights. GoSwim SwimCoach SwimmingApp RaceAnalysis SwimData SwimmingTips AgeGroupSwimming SwimFast TempoTrainer SwimTech

Using the PRO Data Mode

Pro Data mode takes your race analysis one step further by pinpointing the 15-meter breakout with frame-by-frame precision. After collecting your basic data, switch to Pro Data and scrub through the video on each length, holding the 15-meter mark and scrolling until the swimmer's head reaches exactly that point. Do this for both lengths, save each data point, and the app will calculate more accurate underwater velocity and a true 15-meter split — giving you a deeper, more complete picture of how the athlete is performing off every wall.

Using the BASIC Data Mode

Using the Go Swim app in Basic Data mode makes collecting race data fast and straightforward. Start by syncing to the strobe for an accurate race start, then simply tap for each stroke, each turn, and the finish as the race unfolds. If you miss the finish tap in real time, no problem — just scroll to the official time from the scoreboard, hit finish, and finalize. In just a minute or two you'll have breakout distance, stroke counts, turn data, and everything else you need. Basic Data mode captures 95% of what most coaches are looking for, quickly and easily — and Pro Data mode takes it even further, which we'll cover in a future video.

Filming the Board

After filming a race, always take a moment to film the scoreboard before the times clear. The times recorded during the race are essentially hand-timed estimates, so having a shot of the official board gives you the exact finish time to reference later. When you go back to enter the data, you can adjust your recorded time to match what was on the board, ensuring your final data set is as accurate as possible.

Filling in Data Gaps

Filming at a busy swim meet means dealing with plenty of visual interference — people walking through the shot, backstroke flags, splashing, and other swimmers in the frame. When your view of a swimmer gets blocked, the key is understanding their rhythm. Once you've locked into the pattern of their stroke, you can confidently fill in the gaps even when you can't see every arm entry clearly. Don't stress about missing one or two strokes — a slight imperfection here and there still produces a solid, reliable overall data set.