**Dec. 12, 2023 - Zoom - Forward Dives and Freestyle Exhale**

**Monday**

**Steve Haufler Starts: Water Jumps**

Much can be taught by letting your swimmers simply jump in the water.

<https://www.goswim.tv/lessons/2110-water-jumps>

From beginning - teaching balance and body awareness in the water

If it’s fun, they’re learning without knowing

**Tuesday**

**Steve Haufler Starts: In Water Low Over a Noodle**

Steve has an easy and fun way to give swimmers simply the \*feeling \*of a dive.

<https://www.goswim.tv/lessons/2111-in-water-low-over-a-noodle> 

:01 - staying safe

:08 - this avoids the smack

:09 - build the instinct of what happens after the entry

:15 - head down streamline entry - against instinct

:16 - redirect

:23 - 2nd swimmer feels productive even when not diving

:25 - shallow water shallow entry shallow dive

:31 - practice streamline dolphin or flutter

**Wednesday**

**Steve Haufler Starts: Board Slide Fall**

What kid wouldn’t want to try this when learning a forward dive?  Safety first:  Steve uses deep water and a lower-than-normal starting platform.

<https://www.goswim.tv/lessons/2123-board-slide-fall-slippery-seal> 

:06 - low rigid entry

Durden pool back board and wrestling mat

Higher ledge watch for the feet entry

:11 - wet the board so it’s slippery

:15 - keep the toes pointed and straight

:26 - keep the feet clean

Moved to deeper water for these

**Thursday**

**Steve Haufler Starts: Track Start Fall**

Here’s Steve’s progression from a two-feet-forward dive to a track start, from the side of the pool.

<https://www.goswim.tv/lessons/2127-track-start-fall>

:08 - start the process with the 2-feet forward start

:25 - already a great start

:35 - starting the fall

:35 @.2x - hands in the water before the foot has left the wall

**Friday**

**Steve Haufler Starts:  Graduated Block Height**

Having blocks of varying heights (12, 18, and 30 inches) can help divers slowly acclimate to greater heights during the learning stage.

<https://www.goswim.tv/lessons/2129-graduated-block-height> 

:06 - moving from the side of the pool, to a short block

:18 - great start

:29 - more of a direct line down (stay in deep water)

:37 - intermediate block

:43 - great start and smooth entry

:46 - more direct line but straighter entry

:56 - standard block

1:11 - nice start a bit flatter entry - 

1:19 - earlier entry for protection but can be a great start

**All Steve’s videos are from this course:**

<https://www.goswim.tv/courses/82-starts-steve-haufler-teaching-starts>

**Saturday**

**Cullen Jones: Forward Start 4-Step Learning Progression**

We love Cullen’s progression -- from sit dives to falling into the water from the blocks – to teach the forward start.

<https://www.goswim.tv/lessons/929-forward-start-4-step-learning-progression> 

:40 - practice in deep water

:54 - sitting on the deck in streamline

1:00 - leaning - falling forward

1:02 - hands and feet both touching the surface

1:13 - point the toes

1:18 - kneeling in streamline

1:26 - start the fall

1:29 - hands in water feet still on deck

1:31 - fall and let the legs follow

1:53 - aim the hands just a bit further

2:01 - aim further out

**Sunday**

**Cullen Jones: Track Start**

Gold medalist Cullen Jones covers the basics of foot, hand, and body placement for the forward start.

<https://www.goswim.tv/lessons/943-forward-start-track-start> 

:50 - finding your dominant leg

1:08 - wrap your toes

1:15 - stay aligned

1:19 - stay aligned

1:41 - grabbing the blocks thumbs under

2:08 - stay relaxed

2:22 - Cullen leans back a bit

2:43 - Hands pull first

**Freestyle Breathing – the Exhale**

We’ve covered many aspects of how to go to air in freestyle.  This week we go under the surface to focus on how we let go of our air.  Turns out there’s lots to learn!

**Monday**

**Better Freestyle: Relaxed Breathing**

Here’s where we’re headed when teaching swimmers how to exhale.  Keep it relaxed!

<https://www.goswim.tv/lessons/3026-relaxed-breathing>

**Tuesday**

**Steve Haufler Freestyle:  Freestyle #1 – Breathing Control and Rhythmic Breathing**

Steve, of course, has a step-by-step process for teaching swimmers how to exhale in the wawter.

<https://www.goswim.tv/lessons/1775-lesson-1-breath-control-and-rhythmic-breathing>

**Wednesday**

**Breathing in the Water**

Glenn demo’s breathing out through the nose – the HUM.

<https://www.goswim.tv/lessons/3227-humming> #swimmingexhale #swimming #swimmingtechnique 

**Thursday**

**Breathing in the Water**

Glenn demo’s an exhale fine point:  SINGING.

<https://www.goswim.tv/lessons/3228-singing-in-the-water>

**Friday**

**Steve Haufler Freestyle:  Freestyle Breathing**

To teach rhythmic breathing, Steve teaches Bubbles and Breathe.

<https://www.goswim.tv/lessons/435-freestyle-breathing>

**Saturday**

**Haufler Freestyle:  Drill #3: Position 11 Breathing Variations**

To integrate a constant, relaxed exhale with actual swimming, Steve Haufler uses Position-11 Freestyle.  Focus on the nose in this clip!

<https://www.goswim.tv/lessons/1808-haufler-top-freestyle-drill-3-position-11-breathing-every-stroke-every-2-and-every-3>

**Sunday**

**Ricky Berens:  Breathing**

We are mesmerized by this closeup of Ricky Berens’s exhale.

<https://www.goswim.tv/lessons/1860-ricky-berens-breathing>

**Bonus:**

**Dominik Meichtry: Blowing Bubbles**

Here’s something cool you can try once you master the exhale.

<https://www.goswim.tv/lessons/1408-blowing-bubbles>

**Robert Margalis: Free Head – UW- Side – Slow Motion**

<https://www.goswim.tv/lessons/108-freestyle-head-underwater-slow-motion>


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Dec. 12, 2023 - Zoom - Forward Dives and Exhale