As you choose your key meets and athletic events for 2023, and set your performance goals, don’t forget to think beyond the numbers, splits, and yardage. This week, we look at how hitting REFRESH on basic swimming technique can speed you toward your goals.

**Monday**

<https://www.goswim.tv/lessons/2983-3-point-pop-up>

:07 - first.. establish the proper streamline

:11 - maintain that body line to the surface

:12 - everything rises to the surface at the same time

:17 - be patient and ride out the glide

:22 - stabilize and stay rigid

:25 - feel the pop-up at the surface

:41 - when the torso hits, watch the rigidity of the feet

:46 - be careful of the stabilizing from the feet

**Tuesday**

<https://www.goswim.tv/lessons/1842-martin-liivamagi-freestyle-below-water>

:25 - when the slow-mo comes in

:28 - initiate first stroke with the right arm

:31 - initiate first stroke with the left arm

:33 - go to air on the first stroke of the 2nd arm

:34 - look at how low the first breath is

1:04 - right arm first stroke

1:08 - breathe on the first stroke of the 2nd arm

**Wednesday**

<https://www.goswim.tv/lessons/308-bilateral-breathing>

:09 - showing every 3rd

:23 - watch the breath off the wall

:38 - watch how early she goes to air

:48 - nearly pushing the shoulder out of the way

1:14 - being able to sight to the side to both sides

1:33 - do not breathe INTO the waves

1:47 - do not breathe INTO the chop of another swimmer

2:19 - if you’re not used to it, do some neck stretches

2:39 - late breath to weak side

3:12 - breath variations - 2 one side… then 3… then 2 other side

3:44 - switch sides in the middle

3:58 - every 3 every 1

4:12 - every 3 every 1

**Thursday**

<https://www.goswim.tv/lessons/1008-freestyle-discovering-efficiency-step-2>

:10 - Cross body connection kick

:40 - more lope type breathing with big kick

:50 - a more relaxed 50 getting the stroke count

Count was 13-14 - 35

1:27 - 2nd 50

Count was 13-14 - 34

2:02 - 3rd 50

Count was 13-14 - 31

2:36 - 4th 50

Count was 13-14 - 29

2:48 - long wall

3:04 - long finish

**Friday**

<https://www.goswim.tv/lessons/2417-freestyle-flip-turn>

:06 - tuck the head

:11 - point the toes on exit

:18 - look how early the eyes go down

:20 - palms down

:36 - head completely under

:50 - swimming through the turn

1:01 - turns onto his back

1:05 - torques the body off the wall

1:12 - TIGHT tuck

1:22 - heals never touch the wall

1:49 - safety first

2:09 - full speed turn

**Saturday**

<https://www.goswim.tv/lessons/2682-sideways-open-turn>

:19 - straight over

:46 - what is the path of the hand?

1:33 - head turned sideways

1:55 - use the head to protect the mouth

2:05 - hand release higher

2:16 - lower head

2:23 - head protects the mouth

2:38 - hand slightly lower

2:51 - head protects the mouth

3:00 - lower hand

**Sunday**

<https://www.goswim.tv/lessons/555-underwater-dolphin-back>

:04 - Kaitlyn

:06 - look at the head laid back position

:09 - look for the max amplitude of the legs

:22 - toes always pointed

:26 - watch the up and down kick

**BONUS**

**Tight Tucks:**

**Golomeev**

<https://www.goswim.tv/lessons/2272-jump-flip>

:15 - slow-mo

**Berens**

<https://www.goswim.tv/lessons/1620-flip-turns-slow-motion>

:23 - downward angle of the push

**Sideways Open Turn:**

**Katsoulis**

<https://www.goswim.tv/lessons/1829-sarah-katsoulis-breaststroke-turn>

:17 - slightly offset hands

:43 - head protects the mouth

**Almeida**

<https://www.goswim.tv/lessons/1253-turns-super-slow-motion>

:20 - head protects mouth

:21 - hand drag

:47 - full turn

**Up Your Data Game:**

<https://www.goswim.tv/lessons/3451-data-testing-underwater-dolphins>

1:59 - breakout

2:52 - breakout

**Underwater Dolphin:**

<https://www.goswim.tv/lessons/1690-turns-learning-the-underwater-dolphin-step-5>

:27 - direct line


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Jan 3, 2023 - Hit the January Reset Button