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**Quick recap**

This meeting focused on quickness and reaction time in swimming, with Glenn hosting Eddie Larios from Northwestern University to discuss sprint swimming techniques and training approaches. Glenn demonstrated the importance of quick starts using NCAA championship relay footage, particularly highlighting Northwestern's 400 free relay that finished in 2:47, showing how minimal turn and finish times (under 4 seconds) are crucial for success. Eddie explained the three trainable components for improving starts: sensory processing (reaction to visual or auditory cues), muscle fiber recruitment, and stretch-shortening cycle, sharing specific drills like the cup game and 15-meter reaction sprints that incorporate resistance equipment to enhance explosive power. The discussion covered technical aspects including proper hip positioning, the importance of maintaining velocity through the underwater phase, and the challenge of balancing speed development with the high volume demands that college swimmers face across multiple events and relays throughout championship meets.

**Summary**

**Swimming Reaction Time Techniques**

Glenn and Eddie discussed quickness and reaction time in swimming, focusing on techniques used by elite sprinters. They analyzed video footage of Northwestern University's successful 400 free relay at NCAAs, examining the starts of individual swimmers like Stewart and Cade, highlighting the importance of high hips, proper body positioning, and the stacked body line for optimal starts. Eddie explained three trainable variables for improving reaction time: the body's ability to process sensory input, muscle fiber recruitment, and the stretch-shortening cycle. The discussion also covered how to diagnose and address issues with slow starts, with Eddie suggesting focusing first on loading and eliminating wasted movement on the blocks.

**Swimming Technique and Performance Testing**

Glenn and Eddie discussed the individualized nature of teaching swimming techniques and the importance of measuring athletes' performance accurately. Eddie explained their method of testing sprinters through 25-meter times measured across the season, including underwater and stroke-specific tests. Glenn emphasized that while perfecting starts is important, the underlying strength and speed of the underwater kicks must be addressed first, noting that without strong base skills, improvements in starts may not be effective.

**Underwater Swimming Technique Discussion**

Glenn and Eddie discussed techniques for improving underwater swimming speed, focusing on the importance of holding the line before the first kick and managing air bubbles created during starts and turns. Eddie explained how they use tempo trainers to help swimmers maintain optimal kicking frequency, typically between 0.45 and 0.50 seconds for a complete kick, while adjusting based on the athlete's height and build. They examined specific examples, including how tempo requirements differ between a tall, built swimmer like Langston and a smaller swimmer like Isabella.

**Swimming Technique and Force Analysis**

Glenn and Eddie discussed swimming techniques, focusing on the importance of emphasizing up-kicks in training and maintaining velocity through proper positioning and dolphin kicks. Eddie explained how they use a force plate to measure athletes' force production and monitor changes throughout the season, particularly during challenging training months. They also discussed land exercises like vertical jumps to help athletes develop proper force application, emphasizing the importance of keeping heels elevated and toes engaged to avoid wasted movement.

**Swimmer Speed Training Challenges**

Glenn and Eddie discussed the challenges of training swimmers for speed while managing the demands of multiple events and relays throughout a competition. Glenn emphasized the importance of balancing speed training with overall athlete development, noting that modern swimmers face different pressures than those of previous generations. Eddie shared his experience creating engaging game-based training sessions with Margaret, which helped swimmers maintain high effort levels and produced better results than traditional sprint sets.

**Sprinter Training Components Discussion**

Eddie presented three components of training for sprinters including sensory processing, muscle fiber recruitment, and stretch shortening cycle, along with specific exercises and drills for both land and water sessions. The group discussed training strategies including the importance of balancing high-intensity sessions with rest days, particularly for older athletes preparing for competitions. Eddie shared his recent performance of 0.18 average time and demonstrated a sprint workout involving reaction sprints with equipment like fins and paddles to develop speed while maintaining technique.


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May 19, 2026 - Reaction Time & Quickness