**Transferring NCAA Lessons into Your Own Swimming**

When we watch big meets, we look not so much at who wins but at *how* they win – the technique being employed to reach the podium. This week, after watching the 2024 men’s and women’s NCAA championships, we share some drills we think are important to your future swimming success.

**MENS**

<https://youtu.be/IihhnVez38I?si=8Ay4JpugeNVbnKJB>

**WOMENS**

[https://youtu.be/57uhHbhVBGs?si=s8AXyHVyO6li6\_EK](https://youtu.be/57uhHbhVBGs?si=iPQC0pJeT7WK32HH)

**Monday**

**Sara McLarty: Fingertip Drag**

After watching Leon Marchand’s 500 free at NCAAs, we are incorporating fingertip-drag freestyle into our practices!

<https://www.goswim.tv/lessons/303-fingertip-drag>

<https://youtu.be/UQg4VVh6WJU?si=p-BrL5ny5bf_8kK7>

**Tuesday**

**Better Freestyle Concepts: Fingertip Drag**

Less effort. Better balance. Improved symmetry and extension. Just a few of the benefits gained from practicing fingertip-drag freestyle.

<https://www.goswim.tv/lessons/3040-fingertip-drag> 

<https://youtu.be/57uhHbhVBGs?si=sAn7BL6sinBlqCeP&t=1012>

**Wednesday**

**Backstroke Drill: Upside Down Fingertip Drag**

Just as fingertip drag leads to a more relaxed and efficient freestyle, and it works for a smoother, more connected backstroke.

<https://www.goswim.tv/lessons/2209-backstroke-upside-down-fingertip-drag> 

<https://youtu.be/kCgXZHUi8OI?si=qJVafraWJ4obTVMr&t=77>

**Thursday**

**Learning the Underwater Dolphin: Step 3**

Biggest buzzword from watching NCAAs? Underwaters. If you’re not learning and practicing them every day, you’ll be left behind.

<https://www.goswim.tv/lessons/3502-step-3-back-fast-front-fast> 

<https://www.youtube.com/watch?v=JjVaRUU9-qw>

**Friday**

**Learning the Underwater Dolphin: Step 4**

Here’s how to find the optimal amplitude and frequency for your underwaters.

<https://www.goswim.tv/lessons/3503-step-4-repeat-step-3-with-rate> 

<https://youtu.be/EQSK6Va_meY?si=Bw8WJ-WFQ3J14MFV>

**Saturday**

**Haufler Butterfly: Step #3 – Underwater Dolphin Kick on the Back**

Steve Haufler shares his progression for learning and mastering the underwater dolphin.

<https://www.goswim.tv/lessons/1280-step-3-underwater-dolphin-kick-on-the-back> 

<https://www.youtube.com/watch?v=Vox9KOxC1ZA>

<https://youtu.be/ZSQGEnv-ruc?si=fK22BQ7Sfwpg7S-s&t=162>

<https://www.youtube.com/watch?v=vZZyN7dw7IE>

**Sunday**

**Core Stability Pull Breathe and Kick: Step 4**

At NCAAs, the breaststrokers were hitting their LINE. Here’s how you can learn this critical skill.

<https://www.goswim.tv/lessons/2384-step-4-core-stability-pull-breathe-and-kick> 

<https://www.youtube.com/watch?v=_p3_azfJ5Eo>


Sign In to watch video

Apr. 16, 2024 - What We Learned from NCAAs