**Underwater Velocity: The 3rd Pillar of Teaching Better Swimming**

This week we look at the 3rd pillar of teaching better swimming:  maintaining underwater velocity off the start and off every wall.  We’ll zoom in as four world-class swimmers demo their start, streamline, and breakout technique in every stroke.  Then we’ll take a close look at the key things you can work on to improve your own underwater velocity: streamline, underwater dolphins, and breakouts.  Come join us!

**Monday**

**Dave Denniston Turns & Pullouts:  Introduction**

In a swimming race, you’re at max speed when you hit the water after your start.  The next fastest you’ll be is when you push off the wall after each turn.  Races are won not by the person who swims the fastest, but by the person who slows down the least.

<https://www.goswim.tv/lessons/878-introduction>

0650 underwater velocity isn’t just about underwater dolphins 

0935 it’s about the cleanliness of entry on a dive

1591 it’s about cutting the smallest hole through the water

2419 it’s about cleaning up every edge

3410 it’s thinking of staying small in every position possible

3754 especially when you don’t think about it

4335 it is the line

5867 it’s thinking about the cone of disruption

13960 all the way through to the breakout

**Tuesday**

**James Guy: Butterfly Breakout**

The difference between a powerful – and a painful – length of butterfly is often the breakout.  UK gold medalist James Guy shows us a world-class streamline and breakout.

<https://www.goswim.tv/lessons/2609-butterfly-breakout>

0510 streamline

1188 low breakout

2002 slightly downward exit off the wall

2578 Dolphins to parallel

3897 gradual incline to the surface

11743 initiating the first stroke while still underwater

14228 forward not over

**Wednesday**

**Margaret Hoelzer:: Backstroke Start and Underwater**

Former 200 backstroke world record holder Margaret Hoelzer shows how to maintain velocity off the start and into the breakout.  Watch for an unbreakable streamline, control of her trajectory, and her signature shoulder dip into massive rotation at the breakout.

<https://www.goswim.tv/lessons/942-backstroke-start-and-underwater>

0795 streamline

1488 not overly done underwater dolphins

1878 gradually moving toward the surface

2353 Head in line

2594 notice there have been no bubbles

2737 rotating for the first catch

3010 driving the lead arm forward not allowing it to collapse

3010 the exhale begins

3103 shoulder is clean for first recovery

**Thursday**

**Cullen Jones: Freestyle Breakout from the Blocks**

The key to improving your underwater velocity is not complicated:  streamline.  The hard part is to do it Every. Single. Time.  Gold medalist Cullen Jones shows how.

<https://www.goswim.tv/lessons/1038-freestyle-breakout-from-the-blocks>

0455 streamline

0855 narrow breakout

2021 smallest hole possible

2112 forward and down to breakout

3701 look how long it takes to break the surface

3849 look at how little of his body breaks the surface

5589 driving forward

10487 streamline

12040 gradual upward movement toward the surface

12457 merging with the surface

14642 transition from dolphin to flutter

15743 practicing heavy flutter in speed

21061 dolphin to flutter to breakout

**Friday**

**Step-4 Step 3 with Rate**

Once you’ve learned the proper underwater dolphin, it’s time to add some rate and speed. Increasing your rate will automatically limit the amplitude while holding the overall shape and action of the underwater dolphins.

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

0972 have your constant

1621 create your maximum movements

4664 maintain maximum movements while increasing the tempo

1259 maintain maximum movements while increasing the tempo

12646 don’t forget the back half

13898 maintain maximum movement while increasing tempo

15101 don’t forget the back half

20320 push to failure

21356 failure in either rate or underwater velocity

**Saturday**

**Turns - FOIL Monofin Head-Lead Dolphin**

In working to develop a better underwater dolphin, this drill isolates the a stable head to help you learn to send all your energy forward. Why do it: Simply put, you probably can't work enough on your underwater dolphins, so here's another way to do that.

<https://www.goswim.tv/lessons/1774-turns-foil-monofin-head-lead-dolphin>

1265 per usual create a control mechanism

3585 keep the head as stable as possible 

5145 as you increase effort and tempo maintain stability

10024 increasing the effort while maintaining stability

**Sunday**

**All Drills:  Turns – Underwater Dolphin**

To make the most out of every pushoff and start, incredible underwater dolphins will change your entire potential in swimming.

<https://www.goswim.tv/lessons/1916-turns-underwater-dolphin>

Just play the video

All of this comes down to one thing

Daily practice and consistency

There are no secrets


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March 17, 2025 - Underwater Velocity