GoSwim Live Zoom Meetings

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**Swimming Breathing Techniques Discussion**

Glenn discussed his upcoming bat mitzvah on December 5th and shared that he selected a Paul Simon song for the father-daughter dance. The meeting focused on a relaxation technique in swimming that Barbara introduced before an election, which involved breathing exercises and techniques to reduce tension in swimmers. Glenn explained that most swimming breathing issues stem from tension rather than actual breathing problems, and demonstrated techniques including humming and singing underwater to control exhalation while swimming.

**Swimming Breathing Techniques Instruction**

Glenn explained the importance of teaching proper breathing techniques in swimming, focusing on the difference between nose and mouth breathing and their respective functions. He discussed how tension in the water often stems from air hunger or fear, and emphasized the use of rhythm-based tasks like hanging bobs to teach swimmers the correct breathing patterns underwater. Glenn noted that these lessons should be conducted in a safe, comfortable environment, and highlighted the importance of observing swimmers' facial expressions to assess their comfort and progress.

**Swimming Techniques Discussion**

Glenn and Barbara discussed swimming techniques, focusing on streamline jumps and breathing patterns. Barbara shared her experience coaching at UVAC pool, which has a 7-foot shallow end, and explained how she teaches swimmers to generate maximum bubbles above their heads during bobs. Glenn demonstrated the proper timing for streamline jumps, emphasizing the coordination of exhaling below the surface and inhaling above, while noting that the depth of the water should match the swimmer's comfort level.

**Swimming Breathing Techniques Discussion**

Glenn and Barbara discussed different breathing techniques in swimming, including when and how to exhale underwater. They analyzed various swimmers' techniques, including Carlin and Robert, explaining that there is no single correct method as it can vary based on personal preference and swimming style. Glenn also demonstrated the importance of relaxation and comfort in swimming, showing examples of "eyes-closed swimming" and different exhale methods. The discussion highlighted the role of mirrors in teaching water comfort and breathing techniques, and Glenn shared insights about carrying bubbles underwater and filming techniques.

**Swimming Techniques and Breath Control**

Glenn discussed swimming techniques, focusing on breath control and rhythm. He explained how adding vocals to swimming strokes can help with exhaling and recommended a breathing exercise called "Snow Angels" that involves balance and buoyancy. Glenn also mentioned a popular YouTube video featuring Navy swimmers blowing bubble rings with bottle caps.

**Swimming Exercises and Air Management**

Glenn and Barbara discussed swimming exercises focused on air management and balance, with Barbara explaining a specific drill involving goggles underwater and nose breathing for complete air exchange. They reviewed a video demonstration of an elite athlete performing the exercise and discussed the importance of maintaining smooth water conditions for proper execution. Barbara agreed to have her workout series published on the website, including exercises that progress from basic kicks to more complex breathing techniques.

**Underwater Breathing and Technique Analysis**

Glenn demonstrated underwater breathing techniques with athlete Lily, showing how air behaves differently underwater and emphasizing the importance of balance, relaxation, and confidence in swimming. He analyzed Lily's flip turns, comparing two different techniques to determine which might be faster, noting that decisions about technique changes require careful analysis of both performance data and the athlete's comfort level. When asked about training priorities, Glenn recommended starting with balance as the foundation for all swimming skills, particularly for Beth's new team.

**GoSwim Workouts**

by Barbara Hummel

**Taking a Deep Breath**

**WARMUP:** 400 (or 10 minutes) on your own

**WARMUP SET:** 150

3 rounds:

*   30 seconds tread water and talk to your lanemates
*   6 streamlined jumps in unison; focus on air exchange
*   1 x 50 choice; swim relaxed and smile on the final 25

**MAIN SET:** Variable

3 rounds of the following:

**4 x 25** (fins or pull buoy recommended)

No sendoffs, but do 3 bobs recovery after each 25. Coach should see lots of bubbles during the bobs.

*   Round 1: Focus on relaxed breathing and a relaxed neck
*   Round 2: Breathe only when necessary
*   Round 3: Breathe only when necessary

**4 swims** on 1:25 (Round 1) / 1:35 (Round 2) / 1:45 (Round 3)

If swimming freestyle, keep your neck and breathing relaxed. Count strokes and try to maintain your count.

**2 x 50 (or 75)** on 1:20, flutter kick on your back

*   Round 1: Breathe in and out through your nose. No mouth breathing!
*   Round 2: Same as Round 1, but add no mouth breathing at the wall
*   Round 3: Nose breathing only; at the wall, make your lanemate laugh or smile

**WARMDOWN:** 50 nice and easy, then snow angels

**Snow angels:** Hold a pull buoy at your ankles and float on your back. Keeping your arms in the water, sweep them up and down like you're making snow angels. Stay in ONE PLACE while doing this.

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**Backstroke: Fighting Your Instincts**

**WARMUP:** 400 (or 10 minutes) on your own

**WARMUP SET:** 200

**8 x 25** on :40 (fins recommended)

*   Odds: Flutter kick on your back; goggles under the surface
*   Evens: Flutter kick on your back: 10 kicks emphasize left, 10 emphasize right, 10 equal

**MAIN SET:** Variable

Swim 3 rounds of the following:

**4 x 25** on coach's sendoff

*   Round 1: Backstroke, fight the instinct to over-reach
*   Round 2: Backstroke, fight the instinct to move your head
*   Round 3: Backstroke, fight the instinct to swim flat

**2 swims** on 1:30

*   First length: that round's focus
*   Second length: backstroke
*   Additional lengths: choice

**2 swims** on 2:30

Choice, but try at least one round that includes backstroke!

**WARMDOWN:** 50+ nice and easy

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**Cross-Body Connection: Freestyle**

**WARMUP:** 400 (or 10 minutes) on your own

**WARMUP SET:** Variable

**4 swims, pulls, or kicks** on 1:25

**MAIN SET:** Variable

Three rounds of the following:

**3 x 50 freestyle** on coach's sendoff

*   Round 1: Use a pull buoy. Focus: right arm extended / left hip UP, left arm extended / right hip UP
*   Rounds 2 & 3: Use fins. Focus: right arm extended / left foot kicks UP, left arm extended / right foot kicks UP

**2 kicks** choice on 1:15

**2 "somethings"** on 2:30

*   Round 1: Freestyle pull, focus on cross-body connection (right arm extended / left hip UP, and vice versa)
*   Round 2: Freestyle with fins, focus on cross-body connection (right arm extended / left foot kicks UP, and vice versa)
*   Round 3: Freestyle with fins or nekked feet, same cross-body focus. Try to descend 1-2.

**WARMDOWN:** 50+

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**Stroke Count and Upside-Down Paddles**

**WARMUP:** 400 (or 10 minutes) on your own

**WARMUP SET:** 150

**6 x 25** on :40

*   \#1: Anything "fly" like
*   \#2: Anything backstroke
*   \#3: Anything breaststroke
*   Repeat 1-3

**MAIN SET:** 1800 or 2400

Swim three rounds of the following:

**2 x 25 freestyle** with goofy-arm breakouts (coach will explain)

**4 x 75 (or 4 x 50)** with goofy-arm breakouts

Can you hang on to the technique for longer than a 25?

**1 x 50** ABF recovery

**4 x 100 (or 4 x 75)**

*   Odds: Upside-down paddles; maintain your stroke-count pattern
*   Evens: Nekked hands; establish a stroke-count pattern and get your time. Hold the same stroke-count pattern through all three rounds, but get faster each round.

**WARMDOWN:** 50+ nice and easy

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**Awareness of Hand Position on Extension**

**WARMUP:** 400 (or 10 minutes) on your own

**WARMUP SET:** 250

**2 x 25** Ball → Line → Float → Kick → Swim

**2 x 50** Push off in thumb lock/head lock → kick into 3-point pop-up with arms in P-11 → freestyle

**1 x 100** choice, with thumb-lock/head-lock push-offs

**MAIN SET:** Variable

Three rounds of the following:

**4 x 25** contrast drills on coach's sendoff

*   Round 1: Half length flutter kick on stomach with palms flat → swim freestyle with palms flat
*   Round 2: Half length freestyle, extend with palms up → palms flat
*   Round 3: Same as Round 2, but wear fins and swim up-tempo

**2** on 1:30

*   First 25: Flutter kick on your back, arms in 11; experiment with palms up / back / neutral
*   Second 25: Half length flutter kick on stomach, palms flat → swim with palms flat
*   Additional yardage: choice

**2 swims, kicks, or pulls** on 2:30

If freestyle, focus on hand/palm/wrist position during extension.

**WARMDOWN:** 50+

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**Mr. Pencilhead, One-Goggle Breathing, Stroke Counting**

**WARMUP:** 400 (or 10 minutes) on your own

**WARMUP SET:** 200-300

**4 swims, pulls, or kicks** on 1:20

Mix it up! We'll be doing lots of freestyle in the main set.

**MAIN SET:** ~1500

Three rounds of the following:

**2 x 50** on coach's sendoff

*   Round 1: Freestyle with Mr. Pencilhead focus
*   Round 2: Freestyle with one goggle in the water during the breath
*   Round 3: Flutter kick on your back; goggles under

**2 swims** choice on 1:30

First length is either flutter kick with goggles under or freestyle with one goggle in the water during the breath. All other lengths are choice.

**Part 3**

*   Round 1: 4 (or 3) x 50 free; hold stroke count and descend 1-4
*   Round 2: Fins recommended. 4 x 100 (speedsters) or 4 x 75, taking 1 less stroke on each length
*   Round 3: 4 (or 3) x 50 choice; hold time and take 1 less stroke on each 50

**WARMDOWN:** 50+ nice and easy


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Nov. 10, 2026 - Relax and Take a Deep Breath