**Jan 9, 2024 - Send it Forward Zoom**

**Theme of the Week**

**Send It Forward**

“Send it forward” is a concept we learned from breaststroker Dave Denniston, but it’s a focus point that applies to all four strokes, and should be part of your technique mindset as we launch into a new year of swimming.

**Monday**

**Dave Denniston: Send It Forward**

Davo, the maestro, shows us what sending it forward looks like in breaststroke.

<https://www.goswim.tv/lessons/590-send-it-forward> 

:04 - completely under in a great line

:05 - trying to hide from resistance

:08 - line

:11 - direction of the hands

:18 - horizontal body

:20 - toe point

:24 - through the hole

:41 - hiding the legs

:48 - wrong way

:58 - aiming down

1:03 - aiming down

1:10 - direction of the hands if forward

1:12 - at the highest point of the stroke - where will you land?

1:22 - aim shallow

1:40 - picking up the pace - shallow

2:16 - very much eyes down breaststroke - forward

2:37 - head pushes slightly lower than arms

**Tuesday**

**Kelsi (Worrell) Dahlia: Butterfly – Full Body**

Sending it forward in butterfly means maintaining a stable head/neck alignment and moving that area forward at all times.  It also means landing the hands forward rather than down.

<https://www.goswim.tv/lessons/2322-butterfly-full-body> 

:06 - head articulation on first stroke very little

:09 - no breath first stroke but look at the height of the eyes

:11 - head in same position as breakout

:13 - how much is out of the water?

:15 - how deep is the head compared to the chest

:15 - none breathing stroke head stays still

:19 - going to air slight articulation

:23 - deepest point of the chin

:27 - deepest point of the chin

:34 - breakout - FORWARD

:38 - breath forward

:46 - just over the surface - forward

:50 - maximum knee bend

:59 - going to air - forward not up

1:02 - how much is out of the water?

1:14 - maximum angle of entire body

**Wednesday**

“In competition, you can’t waste time and energy going up and down…or side to side.  You have to send everything forward.” – Jeff Rouse, three-time Olympic champion

<https://www.goswim.tv/lessons/637-send-it-forward-backward> 

:00 - stability and forward movement

:16 - very traditional big rotation stroke

:17 - perpendicular pull

:17.5 - very deep finish with sculling upsweep

:25 - head stability and moving forward

:46 - fast - stable head

:51 - slower - stable head

1:04 - precision recovery

1:14 - NO side-to-side movement

1:15 - tight recovery

1:16 - tight entry

1:19 - hyperextension of the elbow

1:45 - constant kick

2:06 - hand slicing to the grab

2:09 - hand slicking to the grab

2:35 - pull pattern

2:56 - bent elbow

**Thursday**

**David Curtiss:  04- DC Talks Body Rotation**

To get the feeling of sending it forward, US national teamer David Curtiss uses images like slippery, flow, symmetry, and being like a bullet fired under water.

<https://www.goswim.tv/lessons/3491-04-dc-talks-body-rotation> 

:54 - look at the line

:57 - line

1:08 - learn to maximize balance on your side

1:11 - sprinter focusing on line using 2-beat kick

1:13 - 2-beat kick

2:56 - low profile - long bodyline - steady kick

3:03 - life F1 - can be no additional drag

7:10 - NARROW

7:44 - NARROW

**Friday**

**Scott Tucker:  Extend It Forward**

Olympic sprinter Scott Tucker appears to flow, rather than pull, himself forward.  By extending forward on every armstroke and by getting his shoulders and armpits to clear the water, he achieves the narrowest possible bodyline.

<https://www.goswim.tv/lessons/682-extend-it-forward> 

:00 - stable head forward motion

:14 - hand switches from leverage to connection

:15 - high elbow catch

:15.5 - internally rotated wrist to lift elbow

:21 - connected arm

:21.6 - watch the orientation of the fingers… NEVER up

:23 - how much power goes into the set up of the catch?

:27 - about to hold water with the arm

:33 - forward takes low balanced breathing

:39.53 - mouth

:46 - head bow wave

:47 - breath

:50 - nearly his whole body out of the water

:53 - body out during breathing

:57 - Zoom in on legs

1:08 - stable head

1:20 - learn to swim relaxed

1:36 - experiment with head position low

1:49 - experiment with head position high

2:10 - find what work for you with your coach

**Saturday**

**Fran Crippen:  Stay Long, Smooth, and Efficient**

Watching Fran Crippen swim freestyle, you get the impression he’s not so much *pulling* as simply getting out of his own way and letting his arms fly through the water.

<https://www.goswim.tv/lessons/129-freestyle-technique> 

:11 - line

:13 - balance

:18 - alignment - direction

:19 - slight angle because of angle

:23 - using the line to help determine the stroke

:27 - stable head

:28 - line during breathing

:31 - line during possible sighting

:36 - over rotation of head for breath

:36 - early head turn back

:43 - where are you going? Forward

:52 - great leverage point

:53.9 - great leverage point for the weight-shift

:56.88 - swim with your lats

:58.33 - swim with your lats

1:29 - stay narrow to draft

1:52 - oversize paddles - requires a straight arm path

2:05 - straight arm path = forward

**Sunday**

**Brad Tandy**

The shape that you present to the water makes a huge difference in how efficiently you can send your energy forward.  Brad Tandy demo’s this with a simple kick drill in the Endless Pool.

<https://www.goswim.tv/lessons/2941-rotate-to-extension> 

:07 - prone balance

:10.8 - rotation

:12 - extension

:18 - prone balance

:20 - rotation and extension

:21 - moving forward by changing shape

**Bonus:**

**Bruno Fratus: Hands**

Bruno’s fingertips are always driving forward, giving the impression that he’s FLYING through the extension forward.

<https://www.goswim.tv/lessons/2376-freestyle-hands>

**Amanda Beard:  Send It Forward**

“Everything that I do with my stroke is designed to help me reduce drag and move forward…to get to the other end of the pool.”  -- Amanda Beard

<https://www.goswim.tv/lessons/529-send-it-forward>

**Misty Hyman:  Send It Forward**

“Sometimes we get so caught up in pulling hard and kicking fast that we forget which way we’re supposed to go when we swim.  It’s FORWARD.”  -- Misty Hyman

<https://www.goswim.tv/lessons/521-send-it-forward>

Teaching Phrases:

**Send It Forward:  Phrases to use with your swimmers**

**Breast**

·      Horizontal body line

·      Find a clean line

·      Get out of your own way

·      Balanced body line

·      Swim in a cylinder

·      Create a hole that you want to go through

·      Think about what path you’re making through the water

·      Pierce a hole through the water

·      Aim forward and shallow with the hands

·      Finish the LINE before starting the next stroke

·      Focus on cleaning up EVERYthing

**Fly**

·      Send your energy forward, not up and down

·      Get into the line and ride it

·      Keep head/neck alignment stable

·      Think forward, forward, forward

**Back**

·      Minimize the work it takes to get to the other end

·      Keep all parts of your body in a narrow, straight line

·      Everything needs to press in the right direction

·      No side-to-side motion

·      Maintain a constant, steady kick to keep driving you forward

·      Get into an immediate catch

**Free**

·      Cut through the water

·      Create a clean body line

·      Relax, flow, feel the water

·      Search your way into a balanced position

·      Focus on moving FORWARD rather than on pulling

·      Don’t disrupt the water

·      Become as small as possible when you try to move forward

·      Don’t mess up your balance when you breathe

·      Learn to swim relaxed

·      Aim for constant forward motion – no starts and stops

·      Learn to SHAPE your body.  Experiment while flat, on the side, on the back, etc.

·      THINK about moving forward

·      Simplify and apply

**Chat:**

12:11:06 From William park ChPC To Glenn Mills(privately) : Sorry I have to go but your teaching n keeping all of us updated is a gift. We are all so fortunate to have GoSwim. So Go Blue

12:15:18 From Melinda Wolff : Beautiful stroke! It takes a lot of shoulder flexibility, which we Masters are lacking ... although I think we all can improve our flexibility by focusing on that via dryland exercises.

12:18:53 From Melinda Wolff : I like seeing it in slow mo. You can see that he keeps his arms ahead of his body vs. getting his upper arms "stuck" on his sides.

12:25:19 From Monty Krieger : fly: side breath vs straight ahead breath?

12:28:27 From Melinda Wolff To Glenn Mills(privately) : OMG - I didn't know about Rich Thornton! So sad ...

12:33:32 From Melinda Wolff : what makes this BA "old school?" the end of the stroke?

12:37:10 From Cindy Dyer : As masters, my coaches tell us to enter at 11 and 1? Is this the newer concept?

12:37:12 From Paul Howard : On item we focus on is the placement of the little finger in first not the back of the hand which he does well.

12:38:39 From Monty Krieger To Glenn Mills(privately) : why does he wait so long to move into the slice into the water hand?

12:39:26 From Ruth cheung : Can i watch this on YouTube , I have work meeting or else I would finish this. I love it !

12:39:31 From Monty Krieger To Glenn Mills(privately) : as you get older, more body fat helps you stay high in the water!!! (HaHa)

12:40:50 From Beth Baker : Is depth of catch what creates rotation?

12:42:57 From Beth Baker : So the shoulder lift is purposeful?

12:52:16 From Dan Jimar : very little

12:53:46 From Beth Baker To Glenn Mills(privately) : Would there be that much “front quadrant” in a sprint? (Scott T)

12:56:01 From O Thomas Johnson : Whats impressive is how small his bow wave is, and how narrow it stays

12:56:46 From O Thomas Johnson : That wave not only goes out but goes down as well

12:58:00 From Melinda Wolff To Glenn Mills(privately) : was that Fran Crippen?

12:59:43 From Dan Jimar To Glenn Mills(privately) : railroad track drill, go right over the line of the bottom of the pool

12:59:48 From Stacy Sweetser : Love to see a great lat flare! Impressive

13:02:13 From Dan Jimar To Glenn Mills(privately) : will the bonus videos be the notes on the web page?

13:03:22 From Glenn Mills : Reacted to "Love to see a great ..." with ❤️

13:03:24 From Beth Baker To Glenn Mills(privately) : OMG LOVED this session. One of your best. So comprehensive. THANK YOU!!

13:03:25 From Cindy Dyer : Do you have a drill for engaging lats? I don’t think I have any!

13:06:35 From Barbara Hummel : Hi Cindy. We have a few. I like this as a possible theme of the week and will put it in the cue!

13:06:53 From Beth Baker : Reacted to "Hi Cindy. We have a..." with ❤️

13:08:02 From Berrin Yavuzer : Reacted to "Hi Cindy. We have a…" with ❤️

13:08:32 From Berrin Yavuzer : I would like to know too Barbara 🙂

13:09:00 From Stacy Sweetser : Thank you! Always educational and inspriational sessions.

13:09:36 From Monty Krieger : Is there any way to allow us to sign in for all sessions at one time?

13:09:39 From Kirsten Hinds : Thank you!

13:09:40 From Lesley Dusevic : Many thanks!

13:09:40 From Piotr Pohorecki : Thank you!

13:09:51 From Kathy Eaton : Thanks…great one today!


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Jan. 9, 2024 - Send it Forward Zoom