**081523 - Summer Camp Freestyle - Zoom**

Theme of the Week

What We Taught at Summer Swim Camp: Freestyle – Extension

Doesn’t matter if you’re racing the 50 or 1500 – or swimming at the pool or in open water – reaching full extension on every stroke is key technique.

**Monday**

**Bruno Fratus: Slow to Fast**

As Bruno progresses from a slow pace to race-pace sprint freestyle, some aspects of his technique change, but one thing remains the same: full extension out front.

<https://www.goswim.tv/lessons/2374-slow-to-fast> 

1:29 - Slow extension

1:42 - Bent arm recovery

1:58 - Slow extension

2:12 - Bent arm recovery

2:25 - Step 2 speed extension

2:42 - Straighter arm recovery

2:54 - Step 3 speed extension

3:12 - Top speed straight arm recovery

3:32 - Top speed extension

**Tuesday**

**Ricky Berens,** Olympian in the 200 free, imprints extension by practicing “swapping hands.”

<https://www.goswim.tv/lessons/1858-ricky-berens-hand-extension>

:06 - extension during breathing

:14 - relaxed hand extension

:22 - breakout stroke to extension

:47 - breakout stroke to extension

:50 - extension during breathing

**Wednesday**

**Barry Murphy** represented Ireland at the 2012 London Olympics in the 50 free and 100 breast. Here’s an overhead view of his freestyle extension.

<https://www.goswim.tv/lessons/1218-freestyle-hands> 

:03 - Extension with rotation

:07 - hyper / double jointed extension

:20 - higher speed extension

:22 - higher speed extension into catch

:32 - again seeing the hyper extension

1:12 - extend into palming a basketball

**Thursday**

**David Curtiss** uses different breathing patterns for the 50, 100, and 200 free. The constant is full extension, and connection between shoulder and head during the breath.

<https://www.goswim.tv/lessons/3495-dc-talks-breathing-every-stroke> 

:43 - extension during breathing

1:15 - extension on the non-breathing arm

1:43 - extension on the non-breathing arm

1:51 - extension parallel to the surface

**Friday**

**Joao de Lucca** uses the drill 2 Left/2 Right freestyle to imprint full extension.

<https://www.goswim.tv/lessons/2035-freestyle-single-arm-extension> 

:13 - very small hole in the water

:15 - very small hole in the water

:20 - extended and rotated

:29 - position 11

:30 - drive the extended arm forward

:32 - switch to the other arm

:41 - drive the arm forward

:42 - drive the arm forward

:54 - THE image

**Saturday**

Here’s maybe the world’s best drill for learning how to achieve full extension in freestyle.

<https://www.goswim.tv/lessons/2371-step-3-building-a-balanced-breath> 

:06 - head down side kick extension

:08 - head up side kick extension

:16 - extended side kick face down

:20 - rotate eyes up DO NOT MOVE THE HAND

:28 - rotate eyes down DO NOT MOVE THE HAND

:37 - THE image

**Sunday**

Here are some cool, head-on images you can take to the pool when you need to focus on freestyle hand extension.

<https://www.goswim.tv/lessons/1870-freestyle-disappear-behind-your-hand-bonus-edition> 

:13 - smallest hole

:15 - smallest hole

1:40 - cutting through

2:01 - very narrow front

**Bonus**

**Dominik Meichtry**: Hands, Head, Shoulders and Arms

<https://www.goswim.tv/lessons/1127-hands-head-shoulders-and-arms>

**James Guy: Freestyle Full Body**

<https://www.goswim.tv/lessons/2579-freestyle-full-body>

Bonus Bonus

Molly O’Callaghan WR 200 Free (with Titmus in second)

Incredible extension from the gold and silver medalists at World Champs

Meeting Chat:

10:07:18 From William Park ChPC To Glenn Mills(Privately):

Safe move n go Blue welcome to the Big 10

10:08:26 From William Park ChPC To Glenn Mills(Privately):

Great core rolling to long extension

10:09:46 From William Park ChPC To Glenn Mills(Privately):

Need strong safe rotator cuff

10:10:42 From Coach Dan Jimar To Everyone:

a little of a galloping stroke even for him as a sprinter

10:11:49 From William Park ChPC To Glenn Mills(Privately):

Long boat not a tug boat

10:13:17 From William Park ChPC To Glenn Mills(Privately):

Strength to control from core

10:14:47 From Brian Y To Glenn Mills(Privately):

I talk to the kids about keeping an electrical connection between the ear or temple with the shoulder.

10:18:38 From William Park ChPC To Glenn Mills(Privately):

Spitz had double jointed knees. Awesome kick. I believe yes he did

10:27:58 From William Park ChPC To Glenn Mills(Privately):

Edgar n trembley never got their head wet so it appears both shaved heads. NCAA 1973 Knoxville

10:29:27 From William Park ChPC To Glenn Mills(Privately):

Awesome skill teaching

10:31:23 From Dan Jimar To Glenn Mills(Privately):

Have 3 links ready to send from the computer

10:38:00 From Dan Jimar To Glenn Mills(Privately):

Go pro?

10:40:51 From Dan Jimar To Glenn Mills(Privately):

I call that broken airplane

10:41:00 From Monty Krieger To Everyone:

Arm like a sail in sailboat

10:41:23 From Dan Jimar To Glenn Mills(Privately):

Instead of stun gun

10:41:50 From gale vineyard To Everyone:

Hesitation drill

10:43:17 From Coach Dan Jimar To Everyone:

MOC 200 Free eagle view - <https://youtu.be/h0R8kMKwvCk?t=117>

MOC 200 Free, all UW view - <https://youtu.be/YqQkxOZMRxE?t=10>

Men 1500 Free - post race slowmo video, above and below water (last 100m starts around 5 min) - <https://youtu.be/h6X_c_kVCUg?t=481>

10:43:51 From Coach Dan Jimar To Everyone:

2nd video

10:44:58 From William Park ChPC To Glenn Mills(Privately):

Summer Mckintosh too

10:45:16 From Coach Dan Jimar To Everyone:

uw starts around 8:30

10:47:02 From Coach Dan Jimar To Everyone:

2 strokes with one are and switch arm?

10:47:18 From Mark Hesse To Everyone:

love the word choice and imagery "the lead arm grows"

10:50:43 From Coach Dan Jimar To Glenn Mills(Privately):

some younger kids over reach when thinking reaching

10:51:55 From William Park ChPC To Glenn Mills(Privately):

Extend n roll long boat speed boat

10:56:57 From Amy Brown To Everyone:

where are the eyes looking? any imagery?

10:58:11 From Amy Brown To Everyone:

thank you. I had an instructor tell me to look forward and my head was too high. Guess he was wrong.

10:58:34 From Brian Y To Glenn Mills(Privately):

Another thing I talk to the kids about is being aware of how they are moving water, are you moving water back against the wall you left?

10:58:37 From Robert McNally To Everyone:

That's a great idea to hold the line as well!

10:59:01 From Mark Hesse To Everyone:

Amy - I like "long neck", move your eyeballs not your chin

10:59:11 From Amy Brown To Everyone:

Reacted to "Amy - I like "long n..." with 👏

10:59:32 From Mike Koleber To Everyone:

Reacted to "thank you. I had an…" with 👌

11:01:31 From Coach Dan Jimar To Everyone:

rumanchuk

11:03:37 From Coach Dan Jimar To Everyone:

not the best but coming in to the picture

11:03:43 From Coach Dan Jimar To Everyone:

to the left <https://youtu.be/0A2TJCba_bE?t=289>

11:03:48 From Brian Y To Glenn Mills(Privately):

I do extended dog paddle with snorkel.

11:04:04 From Coach Dan Jimar To Everyone:

starting to show up right after it starts

11:04:15 From Coach Dan Jimar To Everyone:

little more

11:05:37 From Coach Dan Jimar To Glenn Mills(Privately):

under water or turns I think

11:05:54 From Brian Y To Glenn Mills(Privately):

Thanks Glenn! Good luck with the move!

11:06:16 From Coach Dan Jimar To Glenn Mills(Privately):

Barabara said Underwater or turns for the next 2 weeks

11:06:37 From Monty Krieger To Glenn Mills(Privately):

You will be at Northwestern?

11:06:51 From gale vineyard To Everyone:

I’m building a pool in my backyard in Evanston next year!

11:06:55 From Lynn Morrison To Everyone:

ironic that Rachel went from ASU to a team called "Wildcats"

11:07:20 From Robert McNally To Everyone:

You're going to be cold this winter, Glenn :)

11:07:32 From Amy Brown To Everyone:

Best of luck to you and your family!!

11:08:25 From Camy Gitwenty To Everyone:

Previously you complained about heat, no more 100°

11:08:49 From Linda Daniel To Everyone:

Thank you, Thank you. Good Luck with your move.

11:08:57 From Rulai Li To Everyone:

Best of luck to you and your family!!

11:08:59 From Nicole Linn To Everyone:

Thank you so much!!! Good luck with the move!

11:09:06 From Corinne Machoud Nivon To Everyone:

All the best. Thank you so much.

11:09:11 From Camy Gitwenty To Everyone:

bye

11:09:11 From Wallis Lahtinen-Hicks To Everyone:

thank you


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Aug 15, 2023 - Freestyle Summer Camp Zoom - Extension