**1) Start set-up (on the block / in the water)**

**2) Flight & entry (hands/arms/head line, then body line)**

**3) Underwater streamline (glide phase)**

**4) Underwater propulsion (kick + rules)**

**5) Transition to breakout (first surface breath + first stroke timing)**

**6) Surface swimming (strokes + breathing + tempo/DPC)**

**7) Approach & finish (last 5m / last stroke decision)**

**1) Start set-up (on the block / in the water)**

**Job:** create the best launch angle + tightest shape possible.

**Measure:** reaction time, stance consistency, head/hip alignment.

**Common breaks:** “jumping up” instead of out, loose core, throwing the head.

<https://www.goswim.tv/lessons/2041-start-first-move>

**2) Flight & entry (hands/arms/head line, then body line)**

**Job:** enter with minimal splash + immediate streamline.

**Measure:** entry distance, splash profile, time to streamline.

**Common breaks:** wide entry, pike at hips, separation at elbows, late streamline.

<https://www.goswim.tv/lessons/3603-lili-start-above>

<https://www.goswim.tv/lessons/1302-super-slow-starts-reference-video>

<https://www.goswim.tv/lessons/2307-preview-backstroke-start>

**3) Underwater streamline (glide phase)**

**Job:** protect velocity you already have.

**Measure:** speed decay (how quickly you slow), posture (spine neutral), depth consistency.

**Common breaks:** loose ankles, bent knees, “banana” posture, head lifted.

<https://www.goswim.tv/lessons/3604-lili-start-under>

<https://www.goswim.tv/lessons/2279-starts-bruno-dive-glide>

**4) Underwater propulsion (kick + rules)**

**Job:** add speed without adding drag.

**Measure:** underwater distance, underwater time, speed to breakout, depth control.

**Common breaks:** kicking too deep/too shallow, kicking “hard” but slow, poor toe/ankle line.

<https://www.goswim.tv/lessons/281-flow-the-kickout>

<https://www.goswim.tv/lessons/216-aaron-underwater-dolphin>

<https://www.goswim.tv/lessons/411-think-like-a-dolphin>

**5) Transition to breakout (first surface breath + first stroke timing)**

**Job:** surface without losing speed or body line.

**Measure:** breakout distance, breakout speed, time to first clean cycle.

**Common breaks:** breathing during the rise, lifting the head, starting strokes too early or too late.

<https://www.goswim.tv/lessons/1978-butterfly-breakout-practice>

<https://www.goswim.tv/lessons/941-underwater-dolphin-and-breakout>

<https://www.goswim.tv/lessons/2089-freestyle-andi-murez-stable-head-breakout>

<https://www.goswim.tv/lessons/2042-backstroke-tennessee-breakout>

**6) Surface swimming (strokes + breathing + tempo/DPC)**

**Job:** turn speed into sustainable speed.

**Measure:** **Tempo + Distance Per Cycle** (your GoSwim pillars), plus velocity consistency.

**Common breaks:** tempo spikes, DPC collapse, breath disrupts line

<https://www.goswim.tv/lessons/2232-single-focus-sprint>

<https://www.goswim.tv/lessons/1762-vertical-kick-sprint-25s>

**7) Approach & finish (last 5m / last stroke decision)**

**Job:** “arrive” at the wall at speed—no hesitation.

**Measure:** stroke count into the wall, last breath timing, finish speed.

**Common breaks:** extra glide, last-second lunge, shortening strokes early.

<https://www.goswim.tv/lessons/662-get-your-hand-on-the-wall>

<https://www.goswim.tv/lessons/2163-freestyle-finishes>

<https://www.goswim.tv/lessons/988-breaststroke-the-last-stroke>


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Feb 17, 2026 - Anatomy of a Length of Swimming