Logo
    MARKETPLACECOLLEGEFEATURESPRICINGBLOGLOGIN

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.

Data for Multiple Swimmers

Data for Multiple Swimmers

This video will explain how to add data to multiple swimmers in the same race. We are working to improve this with athlete assignment, but this workaround allows coaches to get multiple data sets in one video.

Feb. 20, 2024 - Teaching Breaststroke Zoom

Feb. 20, 2024 - Teaching Breaststroke Zoom

Teaching breaststroke – from scratch – requires patience and repetition…and a step-by-step approach for teaching the pull, the kick, and then the timing that pulls it all together.  This week we turn to Steve Haufler and Glenn for their teaching ideas, and point you toward the GoSwim lessons and courses that can help you teach the BEST stroke! Monday Haufler Breaststroke: Breaststroke Teaching Progression – Step 1 Steve Haufler follows a 5-step progression for teaching breaststroke. Step 1: Teach breaststroke body position on land. <https://www.goswim.tv/lessons/1465-breaststroke-teaching-progression-step-1>  :13 - thumb lock - missle position :19 - standard streamline :30 - fantastic alignment - THE LINE :46 - same position as on land :50 - throw them like a dart :56 - small adjustments - arms UP to alignment 1:15 - keep the chin off the chest 1:28 - see the tendency of the chin - even with focus 1:33 - look at the arms out front - continue to teach 1:44 - toes - finish the job 1:52 - stay narrow Tuesday Haufler Breaststroke: Breaststroke Teaching Progression – Step 2 Teaching breaststroke kick requires patience, repetition, and a huge bag of tricks and techniques. Steve Haufler shares his wisdom and secrets. <https://www.goswim.tv/lessons/1466-breaststroke-teaching-progression-step-2>  :05 - on land :07 - point :08 - flex :11 - turn out :12 - circle and point :15 - practice point and flex :25 - practice turn out and point :30 - practice them all :46 - the goal :49 - on the side of the pool… feel the connection to the water :58 - feet flat on the surface in the point 1:05 - allow the knees to bend the feet to the wall 1:09 - feet slightly apart 1:17 - show the flex 1:35 - front point, bring the heals to the wall 1:37 - pivot the feet out to the flex position 1:40 - circle and point 1:43 - getting it 1:53 - focus on the finish 2:03 - with some athletes, adding some pressure will give them a better sense of what to push with 2:09 - the flex position is a bit strange for newer swimmers - breast is the only kick with the inside 2:19 - practice some small kicks on your back 2:25 - hold the board over the legs and don’t kick the board 3:01 - practice stomach and back and try to minimize the hip drop and leg tuck 3:17 - show the heels coming up, not the knees tucking under 3:44 - knees barely outside the shadow of the body and show the flex 3:50 - hydrodynamic catch position 4:17 - direct push back to point 4:41 - torso to knee line without manipulation 4:42 - keeping the knees up 4:43 - torso to knee line with manipulation 4:47 - pretty good line 4:48 - reverting to big bend. Always keep practicing Wednesday Foundations of Breaststroke: Wall Kick We love this drill for teaching breaststroke kick. It isolates the kick, and makes it super easy for the coach to SEE the kick and offer verbal corrections in real time. <https://www.goswim.tv/lessons/3063-wall-kick> :02 - hanging on the wall… flat :05 - recover the heels behind to the flex position :06 - kick back to point :15 - flat against the wall :19 - line from torso to knees Thursday Haufler Breaststroke: Step 3: Teach Breaststroke Pull To teach breaststroke pull, Steve Haufler starts with the swimmer on deck. He introduces one of our favorite mantras: “I…Y…Scoop…and Shoot.” <https://www.goswim.tv/lessons/1471-step-3-teach-breaststroke-pull>  :04 - missle position laying on the deck :10 - use a noodle to keep the elbows forward :23 - proper head position at this point in the stroke - letter I :38 - separate the hands to a Y :53 - flex the arms to point the hands backward, or toward the wall 1:09 - THE picture - elbows in front of shoulders - hands pointed down 1:22 - scoop IN UP and FOWARD 1:27 - keep the wrist straight 1:48 - keep the initial practice SLOW 2:11 - continue practicing with isolation of the arms 2:28 - return to a float in missle position 2:33 - get the swimmer to outsweep gently to the Y position 2:44 - gently move them to the EVF position 2:56 - scoop and shoot forward 3:17 - “I” “Y” “SCOOP” “SHOOT” Friday Haufler Breaststroke: Step 4: Teach Breaststroke Timing Steve Haufler explains one of the most effective drills for teaching breaststroke timing: Breaststroke Separation Drill <https://www.goswim.tv/lessons/1472-step-4-teach-breaststroke-timing>  :13 - finishing each stroke before starting a new one is imperative in teaching :21 - thumb lock missle position and glide :25 - be patient in this teaching and always spend more time in the line :30 - front of the body is ready to accept the kick :37 - separation drill without breathing :47 - pull without kicking :49 - initiate the kick after the swimmer is back in the line :51 - the mistake = proper timing 1:00 - start the legs just a bit sooner Saturday Haufler Breaststroke: Step 5: Teach Breaststroke Breathing/Timing Steve Haufler teaches breaststroke breathing as a separate – and very important -- lesson. Teach it correctly and you’ll help the swimmer avoid a host of hard-to-break bad habits. <https://www.goswim.tv/lessons/1474-step-5-teach-breaststroke-breathing-timing>  :02 - start teaching breathing by not breathing :03 - focus the swimmer on what happens on the scoop or insweep - the rise :06 - with a more powerful swimmer, the head may automatically rise above the surface :12.9 - swimmer about 1” away from air :15 - now rise to air without kicking :19 - alternate no breath with breath :35 - the real LIFT occurs when the hands are coming IN :38 - avoid the LIFT on the outsweep :41 - head still under when hands are WIDE :44 - IN and UP to air :53 - maintain head stability in going to air :54 - no breath :56 - with a breath 1:10 - keep the neck aligned with a tennis ball 1:11 - in and up to air 1:20 - watch the in and up to air - hips drawn - legs buckle 1:31 - release the ball Sunday Haufler Breaststroke: Step 6: Teach Full-Stroke Breaststroke Once the swimmer has mastered the pieces/parts of breaststroke, it’s time to put it all together. Steve Haufler shares his secrets. <https://www.goswim.tv/lessons/1475-step-6-teach-full-stroke-breaststroke>  :04 - review the glide :11 - review the kick :22 - review the pull :27 - review the timing :34 - review the breathing :42 - start swimming Bonus Foundations of Breaststroke: Kick, Sit on the Side <https://www.goswim.tv/lessons/3062-kick-sit-on-the-side> Foundations of Breaststroke: Kick on Your Back <https://www.goswim.tv/lessons/3064-kick-on-your-back> Davo Drills: Breaststroke with an Extra Kick <https://www.goswim.tv/lessons/187-2-up-1-down> Foundations of Breaststroke: Lane Line Pull <https://www.goswim.tv/lessons/3068-lane-line-pull> Mention (for teaching): Davo Drills Roque Santos course Breaststroke Drills (the course) Foundations of Breaststroke Glenn in Endless Pool breaststroke videos

Feb. 13, 2024 - Butterfly After Basics - Zoom

Feb. 13, 2024 - Butterfly After Basics - Zoom

How to Coach Butterfly After Teaching the Basics Once you’ve done the hard work of TEACHING butterfly from scratch, how do you take your swimmers to the next level? This week we explore SEVEN key concepts in butterfly. If you learn to look for these things in your swimmers…and work on teaching these key concepts, you can start to turn your swimmers into butterfliers. Monday Misty Hyman: Two Kicks Per Stroke The most basic things to look for when teaching and coaching butterfly: Is the swimmer taking two kicks per armstroke? Misty Hyman demonstrates. <https://www.goswim.tv/lessons/853-two-kicks-per-stroke-updated> :06.5 - kick the hands in :08.5 - kick the hands out :13.1 - look at the maximum angle of kick :16 - advancing too soon :24 - kick is drawn forward prior to kicking down :26 - the UP kick :45 - the UP kick 2:03 - timing the UP kick can help lift the front for the recovery 2:06 - timing the UP 2:28 - look at the relationship between the kick lift and the breath 2:50 - misunderstanding of where the energy goes 2:27 - limit amplitude 3:05 - feel the stretch through the chest 3:30 - better to do a few good strokes than a lot of bad ones 3:52 - watch the shadow and the maximum angle of the legs 4:31 - notice how the back of the head is always visible 4:44 - focus on flexibility 5:57 - focus on flexibility 5:25 - focus on driving the energy forward Tuesday Kelsi (Worrell) Dahlia: Kick on the Stomach Two kicks per armstroke is fundamental to a great butterfly. But make sure the kick comes from the torso, not from the knees. Kelsi Worrell demonstrates. <https://www.goswim.tv/lessons/2346-butterfly-kick-on-the-stomach> :02 - minimal amplitude :05 - hands driven forward :06 - notice how the snorkel never goes under :11.5 - look at the maximum knee bend :15.9 - the tension point :17.5 - hands driven forward - VERY straight line :23.7 - maximum knee bend :31 - stability moving forward :51 - integrity in the movement :56 - head stability 1:01 - maximum angle of the kick 1:09 - outside in kick Wednesday Misty Hyman: Palm-Up Recovery What you do with your hands and wrists during the recovery has a big effect on how well you swim butterfly. Misty Hyman demos great recovery technique, and single-arm drills to help you practice. <https://www.goswim.tv/lessons/408-palm-up-recovery> :06.40 - wrist first entry :55 - hands enter wrists first and the pull goes OUT slightly 1:17 - soft entry 1:44 - single arm wrist first entry 1:48 - breath to the side 1:56 - breath forward with bent arm 2:11 - also works on timing - hand hit hips pop 2:43 - 2-2-2 3:04 - the integrity of the lead arm SHOW GRANT HAND ENTRY AND PULL PATTERN Thursday James Guy: Butterfly Full Body A key concept in butterfly is to send the hands forward rather than down…and to land with hands high and chest deep. Olympian James Guy demonstrates. <https://www.goswim.tv/lessons/2595-butterfly-full-body> :06 - direct pull pattern :11 - landing directly forward :16 - very shallow landing :17 - breathe on every stroke - timing of the kick :20 - does not exactly “kick the hands in” - more like Wu Peng :39 - slight head lift going to air, but just a little :58 - fingertip first entry 1:19 - hands high and forward 1:27 - head in relaxed position 1:32 - chest pressed to the deepest point - not too far 1:35 - show the hips on every stroke cycle 1:40 - point and whip the legs 2:00 - focus on flexibility Friday Martin Liivamagi: Butterfly Below Water Key butterfly concept: Face in before hands land. This timing, demo’d by Estonian Olympian Martin Liivamagi, is key to a forward-driving butterfly. <https://www.goswim.tv/lessons/1841-martin-liivamagi-butterfly-below-water> :04 - direct pull through :06 - flat forward entry :08 - kicking the hands in :09 - kicking the hands out :09 .5 - bigger bend in the knees but thighs in line with the body :17 - fairly narrow straight pull-through :18 - fingers first hand entry :18.8 - climbing out of the pool :20 - driving the head low and just over the surface :21 - climbing out of the pool Saturday Butterfly Drill: Short Release This small change can be a game changer when teaching/coaching butterfly. <https://www.goswim.tv/lessons/1972-butterfly-short-release> :02 - check the direction of the hand exit :13 - a little deeper pull :15 - impossible to tell with the naked eye :30 - short release has the hands a bit wider on exit :46 - looks exactly like a normal stroke :58 - fingers still passed the suit 1:03 - fingers mid-thigh 1:17.9 - fingers mid-thigh 1:40 - both  1:44.6 - end of still frame Sunday Kelsi (Worrell) Dahlia: Butterfly Head Key concept in butterfly: Find one position/alignment for your head and neck and maintain that alignment throughout the entire stroke cycle. Olympian Kelsi Worrell demonstrates. <https://www.goswim.tv/lessons/2324-butterfly-head> :04 - maximum head lift :06.8 - non-breath head remains stable :09.6 - chin extends but then head remains in that position :12 - head back down in “attention” position :19 - goggles almost to surface on non-breath :22 - chin very close to the surface :33 - head going back before arms enter :41 - non-breath :44 - breath 1:04 - line from head to hips Bonus Steve Haufler Butterfly: Putting It All Together Swimmers of all ages can learn this week’s key butterfly concepts. <https://www.goswim.tv/lessons/169-putting-it-all-together>

Jan. 16, 2024 - Lightning Round

Jan. 16, 2024 - Lightning Round

This week we feature GoSwim videos that are 42 seconds or less in length.  As we challenge Glenn to give a quick analysis and takeaway on each video, see how much you can absorb by watching small details with great intensity! Monday Kelsi (Worrell) Dahlia: Preview What’s the first technique point that comes to your mind as you watch Olympian Kelsi Dahlia?  For us, it’s how she undulates just above and below the water line. <https://www.goswim.tv/lessons/2298-preview-kelsi-worrell-butterfly> fitness training swimming  Tuesday Connor Oslin:  PREVIEW – Backstroke Pull What catches our eye in this clip of Connor Oslin is the integrity of the line along his forearm, wrist, and palm as he executes a bent-arm pull. <https://www.goswim.tv/lessons/2304-backstroke-pull> fitness training swimming  Wednesday Roque Santos: Head-on video When we watch this clip of Olympian Roque Santos, two words come to mind:  Hand Speed. <https://www.goswim.tv/lessons/519-breaststroke-head-on-video> fitness training swimming  Thursday Brendan Hansen:  Breaststroke Turn Brendan Hansen’s turning technique is on full display here, but we also notice the thinking, planning, and adjusting that’s going on each time he sees the wall during the breath. <https://www.goswim.tv/lessons/925-breaststroke-turn> fitness training swimming  Friday Brendan Hansen:  Breaststroke Timing In two stroke cycles, Brendan Hansen delivers a master class in breaststroke timing.  Look for ONE thing and take the image to the pool with you. <https://www.goswim.tv/lessons/916-breaststroke-timing> fitness training swimming  Saturday Jason Lezak: Slow Motion Sprinting Here’s slow-motion of Jason Lezak’s sprint freestyle.  We notice the commitment to extension even at race pace. <https://www.goswim.tv/lessons/977-slow-motion-sprinting> fitness training swimming  Sunday Kaitlin Sandeno:   Underwater Dolphin Kick – Back Full-body flow is what comes to mind as we watch Kaitlin Sandeno’s underwater kick. <https://www.goswim.tv/lessons/555-underwater-dolphin-back> fitness training swimming  Bonus Ash Delaney: Stable Head Slow Motion This clip is longer than 42 seconds, but we like it because it zeroes in on one aspect of Ash Delaney’s backstroke. <https://www.goswim.tv/lessons/1613-backstroke-stable-head>

Jan. 26, 2024 - Teaching Butterfly from Deck

Jan. 26, 2024 - Teaching Butterfly from Deck

Teaching Butterfly from on Deck Teaching butterfly – from scratch – requires a step-by-step approach and a large tool bag full of mantras, positioning techniques, and images to help swimmers “get it.”  This week we turn to teaching guru Steve Haufler to learn his process for teaching butterfly from on deck. INTENSITY IN TEACHING!!! Monday Haufler Butterfly:  Step 1 – Butterfly Body Position In Step 1, Steve is on deck and the SWIMMER is on deck, to learn the “butterfly float” position. <https://www.goswim.tv/lessons/136-butterfly-body-positions>  :06.26 - THE position we’re going for :25 - POSTURE :38 - head in a neutral position :42 - position the hands :44 - maintain the delicate fingers 1:03 - feel the stretch 1:06.2 - watch the slight head correction 1:13 - the boards 1:35 - fall to position 11 1:41 - fall to position 11 1:44 - ending in the balance float position 1:45 - simple fall - straight bodyline 1:50 - hips come up into line - head just in front of the arms 2:04 - a balanced body will move Tuesday Haufler Butterfly:  Step 2A– Butterfly Arm Recovery For Steve, the most effective way to teach a correct butterfly arm recovery is to be on deck WITH the swimmer. <https://www.goswim.tv/lessons/137-butterfly-arm-recovery> :09 - mirror - demonstrate exactly what you want :13 - mirror and soft :18 - dragging the wrists, letting the fingers stay relaxed :26 - trying to get back to the same position as in the previous video :35 - manipulate with slow, precise movements :40 - like an artist molding a sculpture… what will come out of the work you do? :47 - move to the water and the stable wall :55 - diamond :58 - finish 1:00 - swing 1:05 - posture 1:07 - chin off chest 1:12 - forcing the wrists to lead 1:16 - back to starting position 1:29 - finishing the stroke outward 1:37 - demonstrate wrong - don’t allow them to practice wrong 1:46 - maintain integrity of movements 1:50 - move to the water - shallow 1:52 - slow and delicate 2:00 - showing the recovery position and allowing the swimmer to naturally recover 2:09 - float over mirrors and repeat 2:46 - fall to float and repeat 3:06 - move over mirrors and repeat Wednesday Haufler Butterfly:  Step 2B – Butterfly Arm Pull To teach butterfly pull, Steve starts with the swimmer on deck to learn the proper arm pattern, then takes it to the pool. <https://www.goswim.tv/lessons/138-butterfly-arm-pull>  :04 - making a connection :07 - maintain proper positioning :10 - as the board is out of the way, repeat previous motions :16 - mimic and rehearse :26 - show exact path :33 - show the path of the hands :40 - making a horizontal connection :42 - keep the elbows up :49 - forward float to one stroke :51 - back to float :59 - forward float to one stroke - no legs 1:05 - add a couple strokes 1:08 - pause and patience Thursday Haufler Butterfly:  Step 3A – Head-Lead Body Dolphin Here are some on-deck ways to build your butterfly tool bag:  Use a pile of kickboards to teach high hips and deep chest and use the “butterfly bump.” <https://www.goswim.tv/lessons/139-body-dolphin-head-lead>  :02 - peer demonstration :10 - head lead body dolphins :22 - minimal kick - move the head forward :25 - holding the head to mimic the stable movement forward :39 - give a ledge to the athlete can identify where the movement comes from :57 - make sure it’s not too big a movement 1:03 - move horizontal and put on fins for greater surface area 1:15 - moving the head forward Friday Haufler Butterfly:  Step 3B – Hand-Lead Butterfly With swimmers now in the water, use mantras and imagery to get your concepts across (and a good demo if you have one). <https://www.goswim.tv/lessons/140-body-dolphin-hand-lead>  :05 - hand lead body dolphin :12 - keep the hands high :20 - minimal kick :24 - patience and pause between dolphins :31 - keep the hands shallow and forward :34 - DETAILS :45 - push into balanced line :49 - for one dolphin :54 - jump into balanced line :56 - for one dolphin 1:10 - one dolphin under lane 1:19 - add fins for more push 1:23 - patience and pause Saturday Haufler Butterfly:  Step 4 – Teach Timing with Separation Drill To teach butterfly timing, Steve starts with the swimmers on deck, then moves them to the water. <https://www.goswim.tv/lessons/141-timing-separation-drill-hands-first>  :02 - review and demo :11 - review and demo the dolphin movement :24 - push into float :27 - stroke back to float - pause - the body dolphin :30 - patience and pause :31 - push into float :33 - stroke back into float - see if the legs come naturally :34 - pause then repeat :38 - the big thing is the pause :47 - take the training wheels off and give it a try :55 - back up to float - stroke - dolphin - pause 1:13 - take it for a ride again 1:25 - adding breathing Sunday Haufler Butterfly:  Step 5 – Butterfly Breathing To teach butterfly breathing, Steve demos from on deck, but uses visual cues and imagery to get the best results. <https://www.goswim.tv/lessons/143-butterfly-breathing>  :13 - starting the breath from a relaxed, rehearsed position :14 - already to air :15.9 - face already back in before hands :22 - watch slowly :28 - low head - eyes down :32 - nearly bouncing back up to air :37 - watch how much the head lifts compared to the body :47 - demo :49 - push into one stroke and breath :55 - head line compared to torso 1:04 - maybe a bit too high 1:17 - beautiful 1:18 - watch the legs

Feb. 6, 2024 - Engage the Lats

Feb. 6, 2024 - Engage the Lats

How to Identify the Lats and Learn to Engage Them Where does power come from during the pull?  Ideally, it comes from the “lats” (latissimus dorsi), the largest muscle in the upper body.  This week we help you identify where the lats are located and how to activate or engage them for a more powerful pull. Monday Brad Tandy:  Shoulder Extension South African Olympian Brad Tandy introduces this week’s theme on how to identify and engage the lats.  If you can learn to engage the lats during the catch, you’ll increase propulsion and protect your shoulders. <https://www.goswim.tv/lessons/2950-brad-on-shoulder-extension> :18 - over-extension :20 - pull it back to connect the lats more :29 - extending forward and UP :37 - initial push is DOWN :49 - getting to EVF as quickly as possible :55 - over-extension harder to get into the immediate catch 1:08 - extended pull up starting position 1:12 - easier pull up position Tuesday Glenn:  Engage the Lats As Glenn swims freestyle and breaststroke in the Endless Pool, watch for him to engage the lats and make them “pop” on every stroke. <https://www.goswim.tv/lessons/3099-engage-the-lats>  scrub through and talk about lat focus Mirrors build a higher awareness :26 - eyes down breaststroke - achieve the feeling Wednesday Kim Vandenberg: Head On Underwater Free When can you first pick out the lats as Olympian Kim Vandenberg swims toward the camera?  They’re visible at all three camera speeds, but when can you first pick out the “pop?” <https://www.goswim.tv/lessons/1642-freestyle-head-on-underwater>  :09 - longer extension than Brad (not a 50 swimmer) :11 - pivot the forearm :15 - lat engagement on the left side :17.6 - pivot the forearm and engage the lat :22 - extension with right arm :24 - maintain lat engagement Thursday Dryland:  EVF Isometric Exercise We love this simple dryland exercise for isolating and strengthening the lats, the powerhouse of the pull. <https://www.goswim.tv/lessons/1409-dryland-evf-isometric-exercise>  :04 - best model for visuals :09 - elbows up, pushing palms into the floor :26 - imagine this position with a rotated body catching the water :41 - practice symmetry :59 - anyone can do it 1:28 - go back and forth from Kara in pool to me on floor Friday Go Swim Dryland Cord Training: Single-Arm Early Vertical Forearm (EVF) Stretch cords can help you identify, isolate, awaken, and strengthen the muscles that should be used to apply power during the catch and early part of the pull. <https://www.goswim.tv/lessons/2777-single-arm-early-vertical-forearm-evf>  :13 - stabilize all movement except the forearm :22 - higher elbow :23 - forearm to 90° :26 - isolate and stabilize - no additional movement :44 - mimic the catch position Saturday Better Freestyle: EVF Dog Paddle This drill, especially when done with a snorkel, helps swimmers “find” and engage the lats. <https://www.goswim.tv/lessons/3020-evf-dog-paddle>  :08 - forearm pivot :09 - full arm press :10 - isolate and stabilize the upper arm while the forearm goes for the catch :13 - get the elbow on top of the arm :19 - see the lat engagement :32 - arm may be a bit too low :36 - keep the elbows near the surface Sunday Better Freestyle:  Single-Arm Free with Buoy Isolating one arm allows you to focus on the lats and how to engage them for a better catch and pull.  Don’t rush this one! <https://www.goswim.tv/lessons/3021-single-arm-free-with-buoy>  :05 - isolate the upper arm :06 - pivot the forearm into the catch :10 - keep the elbow high :15 - push back with the elbow <https://youtu.be/Un_Dz_dfmjM?si=145IU11_CGz62_fd&t=210> Max Litchfield Matt Richards James Guy Bonus Freestyle Drill:  Power Elbow This simple drill gets the message across:  The dramatic increase in power when you pull from the inner elbow and through the lats. <https://www.goswim.tv/lessons/993-freestyle-power-elbow> Giles Smith:  Towel Inverted Rows Isometrics and Reps Here’s how to use the simplest of equipment (a swim towel) to strengthen the lats. <https://www.goswim.tv/lessons/2863-towel-inverted-rows-iso-reps> Brad Tandy: Finger Drop Catch Drill Finding and engaging the lats requires slow, deliberate practice.  In a regular pool, try this with snorkel and pull buoy. <https://www.goswim.tv/lessons/2944-finger-drop-catch-drill>

Grant House - 50 Free Above Evaluation

Grant House - 50 Free Above Evaluation

We're gonna take a quick look at Grants freestyle from above water. Well, the first things we notice is his excellent streamline. So fantastic job here with the hands. We have posted other video in which he starts initiate the first stroke with the top hand had put, you'll notice here that he's initiating with the bottom hand. And so the hands are actually stacked differently than they were on his start. So again, that leads us to believe that he's going for feel. And so whichever is the best hand, for the right situation, it is the same hand, it's just how they're stacked differently here than they were on a breakout video, which will show later. What we're looking at here is how parallel to the surface he is on the breakout, there's no lift of the AED. Everything is very, very forward facing. So just beautiful exit. When we look at the timing of a stroke, we see that he's got a very front quadrant trying timing. And so we've got both hands in front of the head in front of the shoulders at the same time. This makes for great connection so that when he does drop this hand in, the body rotation is going to help pull the arm back. And so everything is connected along his side and down his arm. So a lot of power right there. to both sides, it's the same. So he has great timing, we have the body like look at how much of his body is out of the water on this. So again, you don't get this without great balance. Look at his breath, how low the head stays on the breath, turn, and then back down. And you'll also notice that the breath does not hinder his timing. Again, amazing balance. He approaches the wall and one of the big things here to notice is that as most people approach the wall, they're going to see you're going to see the head pop up so it's going to go down, the head is going to pop up and then they'll go down and around. So here's a great 200 freestyler the head goes down, you don't see it again. So he's down and it disappears and we get this nice bow wave right there with his upper back. It streamline and again, very parallel look at look at his hips out of the water on the breakout in the breath. Now everybody will tell you you're not allowed to take a breath on the first stroke unless you can look like this. So air is good. And the most important thing in my opinion is not when you take a breath but how you take a breath. And if we teach people to breathe more effectively, they can breathe more often because it doesn't impact balance. And air is fuel while your race kick is consistent. See the feet coming out every once in a while. The air that's been pulled down with the feet allows for greater foot speed so he can hammer on the kick a little bit better submerging into the finish. Again, the little details making sure that the eyes are not up and the hands are not on the gutter, but going directly forward to the finish not up. Great job.

Grant House - Fast 50 Evaluation

Grant House - Fast 50 Evaluation

On this 50 grand is going faster. So one of the things to notice what to go back and look at the other one, but his feet placement is, is high on the wall in order to get a little bit of a downward exit to get into some deeper water less underwater dolphins because he wants to get up to speed a little bit quicker. But we do notice that his body is still in this breakout position perfectly horizontal to or parallel to the surface of the water. Great head position down, you see that he's attacking the hands much quicker this time. And so we'll see more of a separation between the two hands. So this does constitute a more forward quadrant or catch up type of stroke. And that this hand is entering before this hand passes the shoulder. That does also lead to better connection through the lats and the way that that body pulls the arm back. Great extension forward to the head position. I'm not sure if he's taken a breath yet. So staying we're stable in this one. There's the breath up a little bit in order to get the breath but then settles back down nicely. Great balance, stronger kick and obviously a higher tempo. Look at how the head buries into the turn. Again, beautiful breakout. Look at that catch. So this is what we're trying to do is get this arm into a position that is leveraging on the water as much as possible will notice a lot of the bigger athletes are going to have more of a straighter arm. Then you'll see on some of the bent arm swimmers or the high elbow swimmers. Again this it takes a lot of strength but it does give a lot of surface area in pushing back. So it is beneficial but again you have to be trained in order to do this and it takes years and making sure that the shoulders are properly conditioned to take advantage of that longer lever that we see here. So you get this balanced breath. So it comes up slightly but we never see that bottom goggle leave the water. Again, beautiful job head down into the finish. And again touching low on the wall, not up on the gutter