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Mar. 26, 2023 - Teaching Freestyle - Part 2

March 25, 2024 - Teaching Freestyle 2 In “Teaching Freestyle – Part 1,” we shared our favorite progression for teaching freestyle from the ground up. That progression teaches the fundamentals of air exchange, balance, body alignment, ease and comfort in the water, rotation, extension, and productive kick. This week, we get more specific about freestyle, covering some of the key concepts that every swimmer should understand and master: head/neck alignment, where to look, how to breathe, sculling and Early Vertical Forearm (EVF). Monday Better Freestyle Concepts: Where to Look Experimenting with where to look and finding just the right alignment for your head and neck is key to unlocking every other freestyle skill. <https://www.goswim.tv/lessons/3015-where-to-look> :15 - head in a relaxed position - eyes down slightly forward :19 - lifting a bit for air :26 - if viewed behind the extended arm - goggles are barely visible :30 - look at the back of the head :31 - head is so close to the surface, the entire head submerges :31.9 - taught side breath but at lower velocity, may have to push up a bit… what’s a better solution? :34 - the breath with half the mouth still under :35 - head slightly higher than hers :49 - looking forward slightly more :58 - bodyline slightly up… what’s a better solution? Tuesday Glenn, Breathing in the Water: Turning to Air on Freestyle Keep it simple: Look at the house. Look at the wall. That’s all we’re trying to do. <https://www.goswim.tv/lessons/3233-turning-to-air-on-freestyle> :04 - stand at attention :06 - Look at the house :08 - Look at the wall :10 - Look at the house :11 - Look at the wall :18 - relaxed head position with eyes slightly forward :20 - starting to swivel the head :20.7 -head is turning very early :21 - head rotates further than typical 1-goggle breathing… but… :21.7 - head back very early :26.6 - starting the turn very early :27.4 - slight over-rotation of the head… but is it in-line? :30 - head completely underwater :33.5 - MOST of the head still underwater - rotate to air :33.6 - How long did I have the mouth out? :37 - only the heal out of the water :37.8 - body is completely submerged :39.4 - peak lift and rotation :39.6 - head back in and submerged :40.2 - completely submerged :42.98 - worst breath :46.71 - PHEW… much better Wednesday Haufler Freestyle: Advanced Freestyle 1: One-Eye Breathing Swimmers have a distinct advantage if they can do their freestyle breathing while keeping one goggle in the water. <https://www.goswim.tv/lessons/1782-advanced-freestyle-swim-lesson-1-one-eye-breathing> :04 - the goal :07 - look at how smooth the head moves :18 - bottom goggle only slightly visible :22 - head turn slightly ahead of the body :22.7 - most of the head underwater :23.3 - head coming back with the body :24 - exhale :26 - slight over-rotation to air but in balance :37 - the bow wave :41 - reverse surfing :44 - nearly the pipeline :53 - how much of her head is above water? 1:25 - teach with safety 1:30 - look underwater while breathing 1:36 - stationary position so head turns a bit further 1:42 - keeping the top of the head down 1:47 - student standing 1:57 - the position 2:01 - showing them what you want them to see 2:07 - the view 2:13 - give them something to look at 2:16 - this is also a synchro drill 2:20 - teaching should be fun for the student 2:29 - perfect timing Thursday Better Freestyle Concepts: Breathe Every 3 Learning to breathe to both sides has many benefits, including more balance in your rotation and musculature. <https://www.goswim.tv/lessons/3027-breathe-every-3> :08 - breathe to the right :12 - breathe to the left :17 - right :21 - left :38 - right :45 - building symmetry and balance Friday Better Freestyle Concepts: EVF Drills Early Vertical Forearm (EVF) is a fundamental concept not just for freestyle, but for all four competitive strokes. The easiest way to understand and master EVF is to learn how to scull. <https://www.goswim.tv/lessons/3019-evf-drills> :10 - EVF for freestyle :24 - front scull :31 - too much upper arm movement :36 - MUCH better :39 - Isolate the upper arm :42 - Elbows high. In front of the shoulders. Hands pointed down. Palms facing back. 1:00 - Move the elbows to shoulder depth. 1:03 - Upper arm is stabilized. Fingers pointing down and palms facing back. Saturday Better Freestyle Concepts: EVF Dog Paddle Dog Paddle, when done with thought and precision, is one of the best ways to use sculling to learn EVF. It’s also the pathway to engaging the larger muscles in your back to help you pull better. <https://www.goswim.tv/lessons/3020-evf-dog-paddle> :07 - learning the initiation of the catch :10 - Isolate the upper arm and get the forearm into position. :13 - quick short movement with a lot of focus :29 - without good flexibility, this is a good option :35 - eyes up may make it easier to get this feeling 1:05 - high elbow halfway through pull cycle Sunday Better Freestyle Concepts: Single-Arm Free with Buoy Swimming with one arm is one of the most effective ways to transfer your sculling and EVF skills into swimming. <https://www.goswim.tv/lessons/3021-single-arm-free-with-buoy> :06 - buoy held in extended position :06 - initiate a dog-dig catch :07 - pull the arm the whole way through and extend the pullbuoy :10 - high elbow EVF catch :11 - roll into a balanced breath :22 - practicing with a snorkel working on extension :23 - position-11 to focus on the catch and driving the buoy forward :30 - drive the buoy forward :43 - the additional balance could help someone get the head back quicker 1:05 - to make this simpler, add fins 1:08 - arm perpendicular to the body at the halfway point Bonus: Haufler Toys: The Head <https://www.goswim.tv/lessons/703-the-head> Sara McLarty: Bilateral Breathing <https://www.goswim.tv/lessons/3021-single-arm-free-with-buoy>

Apr. 2, 2024 - Teaching Freestyle - Part 3 (Upper-Body Edition)

In “Teaching Freestyle – Part 1,” we shared our favorite progression for teaching freestyle from the ground up (fundamentals like air exchange, balance, body alignment, ease and comfort in the water). In Part 2, we covered some of the key concepts that every swimmer should understand and master: head/neck alignment, where to look, how to breathe, sculling and Early Vertical Forearm (EVF). This week, in Part 3, we cover more key concepts, those involving the arms. Monday Better Freestyle Concepts: Arm Recovery (Recovery Variation Drill) Straight-arm or bent-arm recovery? It’s not about using one or the other. Every swimmer should know how (and when) to use both styles. This drill helps you experiment. <https://www.goswim.tv/lessons/3042-recovery-variation-drill> :03 - fingertip :06 - relaxed recovery :09 - straight arm :14 - purposeful and thinking :18 - precise movements :22 - not mindless warmup, but swimming with purpose :34 - fingertip :37 - relaxed :39 - straight arm 1:00 - from straight arm back to fingertip Tuesday Freestyle - Eyes Up Catch There’s no easier way to know if you’re catching the water correctly than SEEING it. <https://www.goswim.tv/lessons/2394-freestyle-eyes-up-catch> :08 - head in a high position :08 - isolate the upper arm :10 - isolate the upper arm and get into the catch position :18 - using paddles to give more surface area - works both sides of the paddle :20 - dropping the hand into the still water :21.9 - beautiful position :25.30 - feel him climbing forward :26 - climbing forward :36 - watch the hands :44 - watch the hands 1:01 - high eyes 1:02 - start to lower the eyes 1:14 - head back in swimming position Wednesday Better Freestyle Concepts: Hand Entry The big idea on freestyle hand entry: 1) Pierce the water for a clean entry free of bubbles and turbulence. <https://www.goswim.tv/lessons/3033-hand-entry> :05 - fingers first :07 - fingers first :08 - fingers then inner elbow :10 - “smash” the inner elbow :22 - fingers first then extend :24 - clean hand :28 - extend to drop the air :34 - air falls away if body is balanced :40 - clean hand :42 - clean hand :51 - fingers in :52 - extend in balance 1:04 - clean hands Thursday Better Freestyle Concepts: Extend Front to Back This is swimming…but with intense focus on the key concepts of extension and rotation. <https://www.goswim.tv/lessons/3018-extend-front-to-back> :05 - extend in front :06 - extend in back :07 - extend in back :20 - full range of motion :26 - beautiful image of end to end swimming :45 - slice exit 1:11 - where in relation to the suit do you finish Friday Better Freestyle Concepts: Connect Hands to Hips The big idea: Don’t swim with just your arms. Swim with your entire body by connecting hands to hips. <https://www.goswim.tv/lessons/3032-connect-hands-to-the-hips> :05 - end to end swimming with rotation :11 - connect the arm and rotate it back :24 - arm and body moving together :28 - little more delay on the left arm :30 - sooner connection with the right :49 - determine the relationshiop between the arm and hips and the timing :49 - watch how the arm and body are connected :52 - where is the arm when the hips move? 1:00 - connect 1:03 - connect 1:07 - connect Saturday Better Freestyle Concepts: Keep the Wrists Straight Make sure you don’t bend your wrist when initiating the pull. It’s a small thing, but gives you a better pulling surface. And…it applies to all four strokes, not just freestyle. <https://www.goswim.tv/lessons/3022-keep-the-wrists-straight> :05 - create the ledge :09 - create the flat surface :12 - straight line catch :26 - the subtle feel to NOT break the wrist :38 - flattening the line with paddles :41 - look at the space between the paddle and arm :41 - water pressure pushes the paddle :44 - keeping the wrist and forearm straight :53 - hold the paddle tight 1:02 - try to memorize the position 1:10 - keep the wrist straight and use the entire arm Sunday Better Freestyle Concepts: Pull from Inside the Elbow Major freestyle concept (flashing red light): Keep the elbow high throughout the pull. Here’s a focus point that helps you accomplish this key skill. <https://www.goswim.tv/lessons/3023-pull-from-inside-the-elbow> :05 - create the largest surface :08 - harness the biggest muscles :15 - even a straighter arm should use the whole arm :26 - connection :43 - isolation of the upper arm

Mar. 12, 2024 - How to Coach Backstroke After Teaching the Basics

How to Coach Backstroke After Teaching the Basics After you’ve done the hard work of TEACHING backstroke from scratch…after they’ve mastered the basics of being horizontal on the back, having a productive flutter kick, and being comfortable with backstroke arm action…how do you take your swimmers to the next level? This week we explore the key focus points for backstroke. If you learn to look for these things in your swimmers, and work on teaching these key concepts, you can turn your swimmers into backstrokers. Monday Better Backstroke Concepts: 10 And 2 Hand Entry The most common technique flaw in backstroke is “over-reaching.” Swimmers often aren’t aware that they need to make a correction, so it’s up the coach to teach a “10 and 2” hand entry. Here’s how. <https://www.goswim.tv/lessons/3044-10-and-2-hand-entry> :00 - great visual of how it’s supposed to look :06 - never forget the overall balanced line :17 - knowing how to film :31 - from under you may feel some resistance in this position :51 - hyperextended elbows :55 - make adjustments based on physiology Tuesday Better Backstroke Concepts: Thumb Out Pinky In Teach your swimmers not just the HOW of “thumb out, pinky in” but also the WHY. <https://www.goswim.tv/lessons/3045-thumb-out-pinky-in> :05 - Pinky slices in :14 - why I’d change this straight arm initiation :16 - better pull :17 - old school teaching :20 - proper hand exit :17 - show the hand having to turn over :20 - show the hand finishing and having a direct path out :23 - pinky in puts the body into a good position to initiate the catch :24 - thumb out simplifies the process :35 - thumb out with rotation :37 - relaxed exit with the thumb leading :39 - such an easy teaching point - accentuate the thumb :52 - get the athlete to focus on a definitive turn of the hand halfway through the recovery :53 - HA! Even with the focus… :55 - pinky slice :57 - need to work on this side - over-reach as well :59 - fine on the right side 1:01 - face palm 1:03 - pinky in first 1:05 - pinky in first 1:07 - uh oh - sometimes when it’s too soft, the hesitation of rotation can cause issues Wednesday Better Backstroke Concepts: Where to Look Where a swimmer’s eyes are looking can have a huge impact on backstroke bodyline and power. Ideal is to train the eyes on the ceiling directly above the feet. <https://www.goswim.tv/lessons/3046-where-to-look> :06 - very stable - slight head tilt :08 - loo for the orientation of the waterline and face - pretty flat :10 - great shoulder rotation :13 - very stable head - eyes looking up and slightly back :14 - timing the breath :17 - eyes looking back slightly over the body :21 - clear image of the head slightly back :21 - watch the nose for the next few seconds - protected :24.9 - timing the breath on the initiation of the recovery of the right shoulder :31 - less tilt but still a slight chin tuck :32 - precarious position - but think about water flow and velocity :33 - not as much rotation so more shoulder disruption :35 - breath timing at the beginning of the recovery :36 - by the time the water splashes over, the mouth is closed again :40 - water going into the mouth :43 - mouth open for a breath :43 - watch how he expels it :47 - can see the chin tuck angle :52 - eyes looking slightly back Thursday Better Backstroke Concepts: Stable Head (Cup on Forehead) Watch any elite backstroker and one of the first things you notice is that their head remains stable and rock solid. Here’s the classic – and fun – way to imprint this key skill. <https://www.goswim.tv/lessons/3047-cup-on-forehead> :04 - hand down by your side - gentle slow kick :09 - focus on stability :17 - how much water in the cup? :30 - initiate rotation of the shoulders :33 - I do consider it “cheating” a bit when the hand sculls for stabilization :40 - To challenge more, rotate only with the core, not the hands :46 - extend one of the arms :51 - start taking slow - stable strokes :56 - finding the right weight 1:01 - don’t push off too hard 1:02 - start swimming full stroke back 1:20 - how fast can you go - get a heavier cup Katie <https://youtu.be/16tGOwlwy7E?si=q4238PvQ3yMJohJY> Friday Better Backstroke Concepts: Bent-Arm Pull (Backstroke Scull) Beginning backstrokers tend to pull with a straight arm. Watch for this as a coach, and try to teach a bent-arm pull as soon as possible in the learning process. Here’s a great drill for helping swimmers get a feel for the backstroke bent-arm pull. <https://www.goswim.tv/lessons/3049-backstroke-scull> :04 - look at the arm in the catch position - EVF :06 - turn the face down :10 - rotated - head stable - arm in catch position :13.26 - THE position :30 - getting the arm into position :35 - only the bottom part of the arm moves :38 - the position we want Saturday Better Backstroke Concepts: Rotation (Connect Hip and Hand) In freestyle and backstroke, always fight the urge to swim flat – and with just with the arms. Here’s how to link the hands and hips for a more powerful and “coordinated” backstroke. <https://www.goswim.tv/lessons/3054-connect-hips-and-hand> :04 - hand down hip down :05 - hand down hip down :08 - directly into the catch :09 - straight line from one shoulder to the other :15 - when in power, a straight line from one shoulder to the other :19 - hand down hip down :22 - when the entry is too soft, or too slow… it’s flat then he rotates :26 - better to this side :38 - watch the hand entry and the entire body - shoulders - torso - hips rotate together :39 - stays on her side to initiate the recovery and the catch - line from shoulder to shoulder :41 - This is what we’re trying to avoid in most swimmers - elbow behind the shoulderline :46 - slow on left side :48 - better on right side :48 .7 - great on power phase :50 - with less rotation - arm is straighter Sunday Better Backstroke Concepts: Constant Kick (Flow the Kick) The backstroke kick should be constant and gentle, narrow and flowing. Aim for a 6-beat kick that helps the body rotate from one hip to the other. <https://www.goswim.tv/lessons/3059-flow-the-kick> :02 - constant kick with slow turnover :16 - focusing on a narrow, soft, constant kick :24 - keeping the toes pointed and legs long :31 - not a lot of bend in the knee :37 - look at the maximum bend :44 - kick through the rotation Bonus <https://www.goswim.tv/lessons/3053-freestyle-scull-for-backstroke> Haufler Backstroke: Backstroke Focus Points <https://www.goswim.tv/lessons/1300-backstroke-focus-points> For Bent-Arm Pull and Rotation: Better Backstroke Concepts: Single-Arm Backstroke <https://www.goswim.tv/lessons/3051-single-arm-backstroke>

Feb. 6, 2024 - Engage the Lats

How to Identify the Lats and Learn to Engage Them Where does power come from during the pull? Ideally, it comes from the “lats” (latissimus dorsi), the largest muscle in the upper body. This week we help you identify where the lats are located and how to activate or engage them for a more powerful pull. Monday Brad Tandy: Shoulder Extension South African Olympian Brad Tandy introduces this week’s theme on how to identify and engage the lats. If you can learn to engage the lats during the catch, you’ll increase propulsion and protect your shoulders. <https://www.goswim.tv/lessons/2950-brad-on-shoulder-extension> :18 - over-extension :20 - pull it back to connect the lats more :29 - extending forward and UP :37 - initial push is DOWN :49 - getting to EVF as quickly as possible :55 - over-extension harder to get into the immediate catch 1:08 - extended pull up starting position 1:12 - easier pull up position Tuesday Glenn: Engage the Lats As Glenn swims freestyle and breaststroke in the Endless Pool, watch for him to engage the lats and make them “pop” on every stroke. <https://www.goswim.tv/lessons/3099-engage-the-lats> scrub through and talk about lat focus Mirrors build a higher awareness :26 - eyes down breaststroke - achieve the feeling Wednesday Kim Vandenberg: Head On Underwater Free When can you first pick out the lats as Olympian Kim Vandenberg swims toward the camera? They’re visible at all three camera speeds, but when can you first pick out the “pop?” <https://www.goswim.tv/lessons/1642-freestyle-head-on-underwater> :09 - longer extension than Brad (not a 50 swimmer) :11 - pivot the forearm :15 - lat engagement on the left side :17.6 - pivot the forearm and engage the lat :22 - extension with right arm :24 - maintain lat engagement Thursday Dryland: EVF Isometric Exercise We love this simple dryland exercise for isolating and strengthening the lats, the powerhouse of the pull. <https://www.goswim.tv/lessons/1409-dryland-evf-isometric-exercise> :04 - best model for visuals :09 - elbows up, pushing palms into the floor :26 - imagine this position with a rotated body catching the water :41 - practice symmetry :59 - anyone can do it 1:28 - go back and forth from Kara in pool to me on floor Friday Go Swim Dryland Cord Training: Single-Arm Early Vertical Forearm (EVF) Stretch cords can help you identify, isolate, awaken, and strengthen the muscles that should be used to apply power during the catch and early part of the pull. <https://www.goswim.tv/lessons/2777-single-arm-early-vertical-forearm-evf> :13 - stabilize all movement except the forearm :22 - higher elbow :23 - forearm to 90° :26 - isolate and stabilize - no additional movement :44 - mimic the catch position Saturday Better Freestyle: EVF Dog Paddle This drill, especially when done with a snorkel, helps swimmers “find” and engage the lats. <https://www.goswim.tv/lessons/3020-evf-dog-paddle> :08 - forearm pivot :09 - full arm press :10 - isolate and stabilize the upper arm while the forearm goes for the catch :13 - get the elbow on top of the arm :19 - see the lat engagement :32 - arm may be a bit too low :36 - keep the elbows near the surface Sunday Better Freestyle: Single-Arm Free with Buoy Isolating one arm allows you to focus on the lats and how to engage them for a better catch and pull. Don’t rush this one! <https://www.goswim.tv/lessons/3021-single-arm-free-with-buoy> :05 - isolate the upper arm :06 - pivot the forearm into the catch :10 - keep the elbow high :15 - push back with the elbow <https://youtu.be/Un_Dz_dfmjM?si=145IU11_CGz62_fd&t=210> Max Litchfield Matt Richards James Guy Bonus Freestyle Drill: Power Elbow This simple drill gets the message across: The dramatic increase in power when you pull from the inner elbow and through the lats. <https://www.goswim.tv/lessons/993-freestyle-power-elbow> Giles Smith: Towel Inverted Rows Isometrics and Reps Here’s how to use the simplest of equipment (a swim towel) to strengthen the lats. <https://www.goswim.tv/lessons/2863-towel-inverted-rows-iso-reps> Brad Tandy: Finger Drop Catch Drill Finding and engaging the lats requires slow, deliberate practice. In a regular pool, try this with snorkel and pull buoy. <https://www.goswim.tv/lessons/2944-finger-drop-catch-drill>

Jan. 9, 2024 - Send it Forward Zoom

Jan 9, 2024 - Send it Forward Zoom Theme of the Week Send It Forward “Send it forward” is a concept we learned from breaststroker Dave Denniston, but it’s a focus point that applies to all four strokes, and should be part of your technique mindset as we launch into a new year of swimming. Monday Dave Denniston: Send It Forward Davo, the maestro, shows us what sending it forward looks like in breaststroke. <https://www.goswim.tv/lessons/590-send-it-forward> :04 - completely under in a great line :05 - trying to hide from resistance :08 - line :11 - direction of the hands :18 - horizontal body :20 - toe point :24 - through the hole :41 - hiding the legs :48 - wrong way :58 - aiming down 1:03 - aiming down 1:10 - direction of the hands if forward 1:12 - at the highest point of the stroke - where will you land? 1:22 - aim shallow 1:40 - picking up the pace - shallow 2:16 - very much eyes down breaststroke - forward 2:37 - head pushes slightly lower than arms Tuesday Kelsi (Worrell) Dahlia: Butterfly – Full Body Sending it forward in butterfly means maintaining a stable head/neck alignment and moving that area forward at all times. It also means landing the hands forward rather than down. <https://www.goswim.tv/lessons/2322-butterfly-full-body> :06 - head articulation on first stroke very little :09 - no breath first stroke but look at the height of the eyes :11 - head in same position as breakout :13 - how much is out of the water? :15 - how deep is the head compared to the chest :15 - none breathing stroke head stays still :19 - going to air slight articulation :23 - deepest point of the chin :27 - deepest point of the chin :34 - breakout - FORWARD :38 - breath forward :46 - just over the surface - forward :50 - maximum knee bend :59 - going to air - forward not up 1:02 - how much is out of the water? 1:14 - maximum angle of entire body Wednesday “In competition, you can’t waste time and energy going up and down…or side to side. You have to send everything forward.” – Jeff Rouse, three-time Olympic champion <https://www.goswim.tv/lessons/637-send-it-forward-backward> :00 - stability and forward movement :16 - very traditional big rotation stroke :17 - perpendicular pull :17.5 - very deep finish with sculling upsweep :25 - head stability and moving forward :46 - fast - stable head :51 - slower - stable head 1:04 - precision recovery 1:14 - NO side-to-side movement 1:15 - tight recovery 1:16 - tight entry 1:19 - hyperextension of the elbow 1:45 - constant kick 2:06 - hand slicing to the grab 2:09 - hand slicking to the grab 2:35 - pull pattern 2:56 - bent elbow Thursday David Curtiss: 04- DC Talks Body Rotation To get the feeling of sending it forward, US national teamer David Curtiss uses images like slippery, flow, symmetry, and being like a bullet fired under water. <https://www.goswim.tv/lessons/3491-04-dc-talks-body-rotation> :54 - look at the line :57 - line 1:08 - learn to maximize balance on your side 1:11 - sprinter focusing on line using 2-beat kick 1:13 - 2-beat kick 2:56 - low profile - long bodyline - steady kick 3:03 - life F1 - can be no additional drag 7:10 - NARROW 7:44 - NARROW Friday Scott Tucker: Extend It Forward Olympic sprinter Scott Tucker appears to flow, rather than pull, himself forward. By extending forward on every armstroke and by getting his shoulders and armpits to clear the water, he achieves the narrowest possible bodyline. <https://www.goswim.tv/lessons/682-extend-it-forward> :00 - stable head forward motion :14 - hand switches from leverage to connection :15 - high elbow catch :15.5 - internally rotated wrist to lift elbow :21 - connected arm :21.6 - watch the orientation of the fingers… NEVER up :23 - how much power goes into the set up of the catch? :27 - about to hold water with the arm :33 - forward takes low balanced breathing :39.53 - mouth :46 - head bow wave :47 - breath :50 - nearly his whole body out of the water :53 - body out during breathing :57 - Zoom in on legs 1:08 - stable head 1:20 - learn to swim relaxed 1:36 - experiment with head position low 1:49 - experiment with head position high 2:10 - find what work for you with your coach Saturday Fran Crippen: Stay Long, Smooth, and Efficient Watching Fran Crippen swim freestyle, you get the impression he’s not so much pulling as simply getting out of his own way and letting his arms fly through the water. <https://www.goswim.tv/lessons/129-freestyle-technique> :11 - line :13 - balance :18 - alignment - direction :19 - slight angle because of angle :23 - using the line to help determine the stroke :27 - stable head :28 - line during breathing :31 - line during possible sighting :36 - over rotation of head for breath :36 - early head turn back :43 - where are you going? Forward :52 - great leverage point :53.9 - great leverage point for the weight-shift :56.88 - swim with your lats :58.33 - swim with your lats 1:29 - stay narrow to draft 1:52 - oversize paddles - requires a straight arm path 2:05 - straight arm path = forward Sunday Brad Tandy The shape that you present to the water makes a huge difference in how efficiently you can send your energy forward. Brad Tandy demo’s this with a simple kick drill in the Endless Pool. <https://www.goswim.tv/lessons/2941-rotate-to-extension> :07 - prone balance :10.8 - rotation :12 - extension :18 - prone balance :20 - rotation and extension :21 - moving forward by changing shape Bonus: Bruno Fratus: Hands Bruno’s fingertips are always driving forward, giving the impression that he’s FLYING through the extension forward. <https://www.goswim.tv/lessons/2376-freestyle-hands> Amanda Beard: Send It Forward “Everything that I do with my stroke is designed to help me reduce drag and move forward…to get to the other end of the pool.” -- Amanda Beard <https://www.goswim.tv/lessons/529-send-it-forward> Misty Hyman: Send It Forward “Sometimes we get so caught up in pulling hard and kicking fast that we forget which way we’re supposed to go when we swim. It’s FORWARD.” -- Misty Hyman <https://www.goswim.tv/lessons/521-send-it-forward> Teaching Phrases: Send It Forward: Phrases to use with your swimmers Breast · Horizontal body line · Find a clean line · Get out of your own way · Balanced body line · Swim in a cylinder · Create a hole that you want to go through · Think about what path you’re making through the water · Pierce a hole through the water · Aim forward and shallow with the hands · Finish the LINE before starting the next stroke · Focus on cleaning up EVERYthing Fly · Send your energy forward, not up and down · Get into the line and ride it · Keep head/neck alignment stable · Think forward, forward, forward Back · Minimize the work it takes to get to the other end · Keep all parts of your body in a narrow, straight line · Everything needs to press in the right direction · No side-to-side motion · Maintain a constant, steady kick to keep driving you forward · Get into an immediate catch Free · Cut through the water · Create a clean body line · Relax, flow, feel the water · Search your way into a balanced position · Focus on moving FORWARD rather than on pulling · Don’t disrupt the water · Become as small as possible when you try to move forward · Don’t mess up your balance when you breathe · Learn to swim relaxed · Aim for constant forward motion – no starts and stops · Learn to SHAPE your body. Experiment while flat, on the side, on the back, etc. · THINK about moving forward · Simplify and apply Chat: 12:11:06 From William park ChPC To Glenn Mills(privately) : Sorry I have to go but your teaching n keeping all of us updated is a gift. We are all so fortunate to have GoSwim. So Go Blue 12:15:18 From Melinda Wolff : Beautiful stroke! It takes a lot of shoulder flexibility, which we Masters are lacking ... although I think we all can improve our flexibility by focusing on that via dryland exercises. 12:18:53 From Melinda Wolff : I like seeing it in slow mo. You can see that he keeps his arms ahead of his body vs. getting his upper arms "stuck" on his sides. 12:25:19 From Monty Krieger : fly: side breath vs straight ahead breath? 12:28:27 From Melinda Wolff To Glenn Mills(privately) : OMG - I didn't know about Rich Thornton! So sad ... 12:33:32 From Melinda Wolff : what makes this BA "old school?" the end of the stroke? 12:37:10 From Cindy Dyer : As masters, my coaches tell us to enter at 11 and 1? Is this the newer concept? 12:37:12 From Paul Howard : On item we focus on is the placement of the little finger in first not the back of the hand which he does well. 12:38:39 From Monty Krieger To Glenn Mills(privately) : why does he wait so long to move into the slice into the water hand? 12:39:26 From Ruth cheung : Can i watch this on YouTube , I have work meeting or else I would finish this. I love it ! 12:39:31 From Monty Krieger To Glenn Mills(privately) : as you get older, more body fat helps you stay high in the water!!! (HaHa) 12:40:50 From Beth Baker : Is depth of catch what creates rotation? 12:42:57 From Beth Baker : So the shoulder lift is purposeful? 12:52:16 From Dan Jimar : very little 12:53:46 From Beth Baker To Glenn Mills(privately) : Would there be that much “front quadrant” in a sprint? (Scott T) 12:56:01 From O Thomas Johnson : Whats impressive is how small his bow wave is, and how narrow it stays 12:56:46 From O Thomas Johnson : That wave not only goes out but goes down as well 12:58:00 From Melinda Wolff To Glenn Mills(privately) : was that Fran Crippen? 12:59:43 From Dan Jimar To Glenn Mills(privately) : railroad track drill, go right over the line of the bottom of the pool 12:59:48 From Stacy Sweetser : Love to see a great lat flare! Impressive 13:02:13 From Dan Jimar To Glenn Mills(privately) : will the bonus videos be the notes on the web page? 13:03:22 From Glenn Mills : Reacted to "Love to see a great ..." with ❤️ 13:03:24 From Beth Baker To Glenn Mills(privately) : OMG LOVED this session. One of your best. So comprehensive. THANK YOU!! 13:03:25 From Cindy Dyer : Do you have a drill for engaging lats? I don’t think I have any! 13:06:35 From Barbara Hummel : Hi Cindy. We have a few. I like this as a possible theme of the week and will put it in the cue! 13:06:53 From Beth Baker : Reacted to "Hi Cindy. We have a..." with ❤️ 13:08:02 From Berrin Yavuzer : Reacted to "Hi Cindy. We have a…" with ❤️ 13:08:32 From Berrin Yavuzer : I would like to know too Barbara 🙂 13:09:00 From Stacy Sweetser : Thank you! Always educational and inspriational sessions. 13:09:36 From Monty Krieger : Is there any way to allow us to sign in for all sessions at one time? 13:09:39 From Kirsten Hinds : Thank you! 13:09:40 From Lesley Dusevic : Many thanks! 13:09:40 From Piotr Pohorecki : Thank you! 13:09:51 From Kathy Eaton : Thanks…great one today!

Aug 1, 2023 - What We Taught at Summer Camp: Backstroke

080123 - Summer camp - Backstroke - Don’t overreach What We Taught at Summer Swim Camp: Backstroke – Don’t Over Reach This week we offer some ideas and solutions for correcting the most common technique flaw in backstroke: over reaching. Monday Ash Delaney: Backstroke Recover and Catch Australian Olympian Ash Delaney shows where we’re headed for a technically solid backstroke hand entry. <https://www.goswim.tv/lessons/1707-backstroke-recover-and-catch> :14 - Thumb first exit :15 - Great shoulder rotation :17 - Pinky entry and opposite shoulder is about to be exposed :18 - Look how early in the process the shoulder is rotating :20 - Slowly watch the kayak timing of the recovery and pulling arms :21 - Again, immediate rotation :27 - Focus on head stability :36 - Arm directly in front of shoulder :40 - Arm directly in front of shoulder Tuesday Backstroke Drill: Overreach Fix with Video Step 1 in correcting backstroke over reach is convincing the swimmer that they’re over reaching. Grab your camera! <https://www.goswim.tv/lessons/2380-overreach-fix-with-video> :02 - overreach :12 - Arm collapse on breakout :13 - Straight recovery :13 - Arm entry across the head :14 - Overkick :15 - Overreach leaves body flatter on entry :30 - Fix with verbal cues :40 - Film from straight down or straight ahead :46 - Fix with visual cues :51 - Fix with physical cues 1:01 - End process (we hope) Wednesday Haufler Toys: Mirrors for Backstroke Steve Haufler uses mirrors to convince his swimmers that they might have a backstroke over-reach problem. <https://www.goswim.tv/lessons/702-mirrors-for-backstroke> :17 - Immediate feedback :45 - Immediate fix (if possible) :51 - Steve’s Oscar bid 1:01 - Mirrors should be a staple Thursday Backstroke Drill: Double-Arm Backstroke Double-arm backstroke is the go-to drill for teaching proper hand entry for backstroke. <https://www.goswim.tv/lessons/1021-backstroke-double-arm> :26 - Double arm inhibits the ability to cross over :30 - Each drill may have positive and negative - straight arms :45 - Straight arm recovery :45 - In front of shoulder entry 1:13 - 11-recovery 1:34 - balance & kick 1:52 - Thumb first exit 2:01 - Get into elbow bend as quickly as physically possible Friday Backstroke Drill: Hand-Entry Width Contrast drills are another great way to make swimmers aware of over reaching – and to correct the problem. <https://www.goswim.tv/lessons/973-backstroke-hand-entry-width> :12 - exaggerated catch :15 - exaggerated entry :20 - watch no sway in the hips :28 - Start with overreach - on purpose - contrast :38 - Extreme wide entry :52 - Extreme width start and slowly bring the hands in :59 - Sprint with wide hands 1:19 - The swimmers idea of a wide entry 1:22 - we encouraged video review Saturday Backstroke Drill: Learning Partner Push This one’s fun…and let’s swimmers FEEL where their hands are entering. <https://www.goswim.tv/lessons/1428-learning-partner-pusher> :10 - Stable line up front - Wide hand entry :23 - Great team building and stability exercise :39 - Must get balanced first :55 - problem solving 1:05 - figuring it out 1:18 - stable bodyline 1:26 - fine tuning adjustments 1:33 - now watch the backstroke 1:52 - Look who mastered the body line 2:28 - Look who mastered the entry and backstroke Sunday Jeff Rouse: Kayak Recovery We agree with Jeff Rouse. To make a technique change in backstroke, you need to over-exaggerate. There’s something about being on your back and going backwards…. <https://www.goswim.tv/lessons/635-kayak-recovery> :17 - Straight recovery :25 - Pinky first :30 - Kayak 1:26 - Pinky First - Blade of the paddle 1:28 - Blade slightly facing out 1:53 - Fast clean exit 2:40 - Hyper extended - double jointed 2:43 - full rotation 3:02 - staying narrow 3:08 - Straight entry 4:16 - Hands in front of shoulders Bonus EP Drills & Ideas: Continuous Single Arm Position 11 <https://www.goswim.tv/lessons/1733-continuous-single-arm-position-11-back> :11 - Back to position 11 each time

Dec. 19, 2023 - Forward Starts - Using the Legs

Forward Starts – How to Use the Legs for Power and a Clean Entry This week, with help from Steve Haufler, Australian head coach Rohan Taylor, and several Olympians, we explore how to use the LEGS for a powerful forward start and clean entry. Monday Steve Haufler Starts: Streamline Jumps Streamline jumps on land teach swimmers how to push all the way through to their feet – and to point their toes. <https://www.goswim.tv/lessons/2109-streamline-jumps> Activation on land :08 - with swimmer in the air - look at that line :09 - 2nd swimmer in the air :17 - not a ton of height, but building the athletic move :17 - must take in to account the dimensions of the head for young swimmers :22 .2x - building the natural act of the relay takeoff (swimmer closest) :24 - freeze in air Tuesday Start Drills: Deep Pool Vertical Entry This simple drill teaches two key points: the importance of a rigid body on entry and the effect of pointing your toes. <https://www.goswim.tv/lessons/1609-starts-deep-pool-vertical-entry> :07 - teaching rigid body line - hands down first :21 - hands by the side prior to entry :24 - swimmer on the other side of the board :26 - swimmer closest using a pike :29 - both swimmers using a pike :35 - swimmer closest - good :38 - farthest swimmer Wednesday Cullen Jones: Dryland Vertical Hops Vertical Hops are a top way to learn how to use the legs on a forward start. <https://www.goswim.tv/lessons/962-dryland-vertical-hops> Thursday Mini Lessons: Jump and Climb Outs This one’s fun, and definitely helps swimmers understand that the start requires a strong push with both legs. <https://www.goswim.tv/lessons/1709-jump-and-climb-outs> Friday Rohan Taylor: Starts – Jump Drill Rohan’s drill helps the swimmer learn to push from the blocks with both legs. <https://www.goswim.tv/lessons/1977-starts-jump-drill> Saturday Ricky Berens: Start Ricky demos how to position and drive with the legs when the starting block has no kicker or wedge. <https://www.goswim.tv/lessons/1866-ricky-berens-start> Sunday Kara Lynn Joyce: BONUS – Starts Slow-motion footage of 3X Olympian Kara Lynn Joyce as she executes a forward start from a block without a kicker/wedge. <https://www.goswim.tv/lessons/677-bonus-starts> Bonus Cullen Jones: Dryland Broad Jump <https://www.goswim.tv/lessons/963-dryland-broad-jump> Cullen Jones: Dryland – Box Jumps <https://www.goswim.tv/lessons/961-dryland-box-jumps> Jason Lezak: Starts <https://www.goswim.tv/lessons/357-starts>

Dec. 14, 2021 - Flip Turns

Flip Turns ZOOM Flip Turns: Use the Abs and Hands, Not Your Arms Three Olympians show where we’re headed when working on a faster flip turns. Four drills will help you break some old habits and build new ones. Monday Ricky Berens – Flip Turn Tuck & Hands Olympian Ricky Berens gets us started this week, showing where we’re headed when working on flip-turn technique. It’s all about using the abs and hands, and not the arms. swimming freestyle flipturn https://www.goswim.tv/lessons/1599-flip-turns-tuck-hands NOTES: :13 - initiate the turn with the tuck :15 - still water pushes the head and torso down :16 - the hands appear to be locked or stationary holding that spot :19 - push the water over your shoulders or head :23 - lands as if he’s going into a vertical jump :32 - hands turn over for leverage and to prep for streamline :40 - tuck happens first :43 - hands stabilize :56 - sweeping the hands above the shoulders Tuesday Bruno Fratus – Flip Turn Olympian Bruno Fratus shows what to strive for in a freestyle flip: Tuck the head to initiate the turn, get into a tight ball without using the arms, turn the palms over to assist the tuck, use the abs. swimming freestyle flipturn https://www.goswim.tv/lessons/2417-freestyle-flip-turn NOTES: :06 - head tucks following the last stroke Momentum into the tuck forces the head and starts the torso over :07 - hands engage into the tight tuck :08 - lands as if he’s going into a vertical jump :18 - following the lead hand down :19 - way through the tuck before the hands engage :21 - hands meet over head for streamline :33 - eyes stay down into the prep for the turn :37 - point out all the markers there can be on the bottom and wall 1:10 - TIGHT tuck. Thighs touch torso. 1:48 - top speed - slight sight 1:52 - only slight dolphin 1:53 - see how far around he is before the hands engage. Tuck gets the head and torso going, hands bring the legs 2:10 - full speed Wednesday Scott Tucker – Turns In this silent clip of Scott Tucker’s flip turn, watch what the hands do…and how the hands help position him to push off immediately when the feet hit the wall. swimming freestyle flipturn https://www.goswim.tv/lessons/692-bonus-turns NOTES: :22 - submerge before turn :30 - submerge before turn :36 - eyes down approach :38 - palms stay up :46 - palms stay up - momentum and tuck takes him around :47 - vertical jump again :47 - feet don’t land flat - balls of the feet provide spring from the calves :54 - at speed - palms stay up - momentum takes him around 1:02 - head follows last stroke down 1:04 - slightly bigger dolphin than Bruno, but still long after the torso has started 1:08 - slightly more twist on the push Thursday Flip Turn Drill Step 2 Here’s how to take your arms out of the equation when doing flip turns/somersaults. Noodles and pull buoys can help. swimming freestyle flipturn https://www.goswim.tv/lessons/1003-turns-freestyle-flip-turn-step-2 NOTES: :08 - eyes too high :08 - hands engage a bit earlier :09 - very tight tuck :24 - grab the noodle with both hands. Should be long noodle :26 - flip inside the noodle while holding Teaches tight tuck :32 - approach the wall with noodle behind you Push off bottom or kick to gain some momentum :59 - approach the wall and initiate the tuck with your head Keep the hands on the noodle at the surface Keep the tuck tight so you don’t hit the noodle 1:02 - place the feet on the wall push off on your back 1:09 - approaching slowly, tuck the head and legs 1:20 - hands stay stationary by holding the noodle 1:47 - too close to the wall. Mark the bottom when to turn 1:51 - no noodle. Grab two pull buoys Friday Kara Lynn Joyce – Flips, Flips, Flips! Kara Lynn Joyce uses mid-pool flips — the kind where you snap into streamline — to increase turning speed and to rehearse pushing off into streamline as soon as her feet hit the wall. swimming freestyle flipturn https://www.goswim.tv/lessons/671-bonus-flips-flips-flips NOTES: :11 - swim into the tuck - head submerges VERY tight tuck into streamline on the back :16 - repeat :18 - gets air but NOT right before the flip :19 - feet barely come out of the water. TUCK don’t throw. :26 - take the movement to the wall :33 - breath then strokes then submerge flip and streamline This time not breathing after the streamline. Back into swim, breathe submerge flip and streamline. TIGHT TUCK Saturday Drill: Mid-Pool Flips To practice faster flips, take the wall out of the equation. swimming freestyle flipturn https://www.goswim.tv/lessons/1374-turns-mid-pool-flips NOTES: :13 - even with good turns, eyes may come up :28 - without the wall, head stays in line Take the wall out of the equation :31 - Like Kara Lynn, flip to streamline :39 - stay in tight tuck to rotate all the way around The tighter the tuck, the easier it is to get all the way around :45 - TIGHT tuck - hands help the spin 1:03 - take it to the wall 1:13 - push off and sprint for more momentum 1:17 - flip and kick and sprint back to the wall 1:25 - greater momentum - go from a dive 1:35 - also good leg training to get started again Sunday Kristian Gkolomeev – Jump Flip We saved the toughest drill for last. Kristian Gkolomeev makes “jump flips” look easy. Try some! swimming freestyle flipturn https://www.goswim.tv/lessons/2198-kristian-jump-flip NOTES: :03 - tuck - hands - tight - spin :10 - TIGHT tuck :15 - now REALLY a vertical jump :15 - use the hands just below the surface to pop up more :16 - immediate and tight flip OUT of the water :18 - land and review :20 - push off and leverage hands :21 - immediately tuck head :21 - look at how much he’s out of the water :30 - grabs the legs :43 - nearly accomplished :49 - grabbing thighs to stay extremely tight BONUS: Greg T Video https://www.goswim.tv/lessons/1259-freestyle-waterfall-flips-2 https://www.goswim.tv/lessons/2265-flip-turn-step-1 https://www.goswim.tv/lessons/2266-flip-turn-step-2 https://www.goswim.tv/lessons/2267-flip-turn-step-3 https://www.goswim.tv/lessons/2268-flip-turn-step-4 https://www.goswim.tv/lessons/2269-flip-turn-step-5 https://www.goswim.tv/lessons/2270-flip-turn-step-6 https://www.goswim.tv/lessons/2175-turns-cord-flip-turns

Nov. 23, 2021 - Breaststroke Kick Width

Breaststroke Kick Monday - Kick Size https://www.goswim.tv/lessons/2924-breaststroke-kick-size :16 - Talk about the mathematical relationship Set the water speed but then vary the type of kick 1:23 - Normal Kick 1:33 - Recognize the back and forth motion of the body 1:38 - smaller kick 1:45 - Normal kick 1:54 - smaller kick Play with size and focus on resistance Talk about the noodle on the stick experiment - stay in place Tuesday - Recovery Awareness https://www.goswim.tv/lessons/2393-breaststroke-kick-recovery-awareness From beginning - look at line from shoulder to hip to knees :25 - breaststroke showing the line and the thigh break :27 - wall kick - recover the heels behind the body :37 - on back with board :48 - streamline kick on back 1:00 - head lead kick underwater 1:11 - bring the heels to the hands - feel the thigh resistance 1:22 - head lead with hands in front of thighs Become more aware of the avoidance of tucking the legs up 1:47 - Thigh kick to position 11 - also works on underwater recovery This focuses the swimmer on minimizing the tuck, the carry that through to the kick 1:59 - Position 11 kick to swim Focus on legs first then carry that into full stroke. 2:16 - Show the thigh break Wednesday - Finish Your Kick - Dave https://www.goswim.tv/lessons/588-finish-your-kick :12 - show finished kick :31 - Picture perfect finish :51 - Pointed toes as the catch sets :52 - Legs still straight as insweep occurs :53 - Feet recover inside of knees 1:43 - Kyle doesn’t finish 1:49 - Sammy doesn’t finish 2:30 - Perfect point 2:40 - Underwater kick 2:51 - Kick and ride 3:20 - blurry tiles Thursday - Kick with a Board https://www.goswim.tv/lessons/1718-breaststroke-kick-with-a-board :10 - advantage of using a board is isolation and air :20 - eyes in or at surface :25 - lazy board hold - avoid :33 - Head and hands too high :38 - keep the board more parallel to the surface :45 - goggles in :52 - up to air during recover of the legs :59 - hold board underwater 1:12 - Stabilize everything Friday - Felipe Kick with a Band https://www.goswim.tv/lessons/2663-narrow-kick-with-band-breaststroke Personal teaching pref - not for novice or learning From beginning Board - Snorkel - Band :13 - Stability and symmetry :20 - band holds knees in :36 - Illustrate Narrow Wide for later :48 - Look at thigh break angle :57 - Thigh break angle 1:07 - Close the feet 1:34 - Turbulence and Vortices 1:54 - Totally narrow back 2:04 - Narrow knees recovery 2:22 - Narrow knees recovery 2:51 - Talking about the strap as a crutch 3:21 - Narrow Wide Saturday - Breaststroke Kick - Roque https://www.goswim.tv/lessons/489-breaststroke-kick :12 - Pointed toes :14 - Thigh break a bit bigger - bigger guy! :16 - Back to line and pointed toes :29 - wide recovery - bad :43 - Best foot finish EVER! :45 - toes and feet together :48 - draw into the recovery with the feet together, keeping it narrow :49 - Kick is still fairly narrow, but feet get outside the body line :50 - foot finish! 1:14 - Contrast drill - BAD! 1:28 - Hiding calves and feet behind thighs 2:02 - knees shoulder width 2:28 - bad demo again! 2:36 - good demo Sunday - Hide your Feet - Amanda https://www.goswim.tv/lessons/526-hide-your-feet-and-kick-butt :10 - High recovery and look at the thigh break :11 - Pointed toes :18 - Narrow knees - slightly wider feet on draw :19 - In line in front as the kick gets ready to pay back :30 - Toes pointed and touching :42 - Calves feet hidden behind thighs :48 - First move of feet is UP 1:12 - Feet turned out 1:17 - Set up to launch - Ankle flexibility 1:24 - Perfect feet turn-out 1:44 - Hip draw brings the legs 1:48 - Feet set - More thigh break but the payoff is amazing 1:53 - First stroke from above shows hip draw 2:10 - Narrow Wide 2:36 - Putting it all together - Hip draw - Leg draw - payoff Bonus: https://www.goswim.tv/lessons/3267-breaststroke-kick-width

Nov. 16, 2021 - Freestyle Body Position

Freestyle Body Position Zoom Monday - Steve Haufler https://www.goswim.tv/lessons/1776-lesson-2-body-position Start with proper freestyle :20 - Position-11 Float :33 - help the swimmer realize Position 11 :37 - fingers - head - back - butt - legs all on the surface :44 - Eye position directly down :46 - hand position slightly down, great position for younger swimmer :53 - push the swimmer slightly - movement masks imbalance Arms positioned at ear level or slightly higher 1:08 - slight flex in the wrist to set up the catch 1:27 - push the lungs into the water. Body firm and straight Tuesday - Brad Tandy https://www.goswim.tv/lessons/2934-stationary-front-float From beginning. Hear him filling his lungs :06 - tight streamline Fingertips to toes on the surface Eyes looking straight down Arms just behind the ears Deepest part of his body is his ribs Point the toes for rigidity Moving in the pool because of current and wind Every Olympian that’s been in this pool can do this. Brad talks on the ability to reduce resistance Wednesday - Ball to Line https://www.goswim.tv/lessons/1980-freestyle-building-the-stroke Ball - line - kick - swim :25 - Ball Snorkel so you can extend the practice Very tight and keep the eyes down :29 - SLOWLY open up to the line.. do not rush this… stay controlled. :35 - Hold this line a bit longer than in the demo, and get the feet a bit closer to the surface :36 - add a soft flutter kick, keeping the focus on the body line :41 - start to add a small sculling action with the hands, again, not impacting the body line :50 - move forward to human stroke 1:01 - move to fingertip drag 1:11 - low hand recovery 1:18 - further challenge balance with shark fin 1:30 - finish the length with smooth swimming No hurry. No rush. Thursday - Kara Lynn https://www.goswim.tv/lessons/656-balance :13 - sprint - talking about to get this… :20 - it begins with balance :22 - starts the kick :26 - just like in the previous drill - build the stroke from balance :33 - line is parallel to the surface :45 - pretty much the most viewed / liked / favorited video in GoSwim 1:00 - play with Balance 1:09 - make adjustments 1:32 - the POP when you get it just right 1:56 - the starting point for everything freestyle 2:11 - symmetry in rotation 2:37 - side-to-side balance not just horizontal balance 3:58 - horizontal balance 4:02 - Side-to-side balance 4:09 - balance of effort between kick and pull Friday - Balance Progression https://www.goswim.tv/lessons/2237-freestyle-balance-progression :19 - buoy in the standard position :29 - buoy between the knees :35 - buoy between the feet :43 - straight legs - no kick :52 - add a small kick Focus on mid-section - keep the hips at the surface Saturday - Scott Tucker https://www.goswim.tv/lessons/682-extend-it-forward :26 - low head position - high hips :40 - hips breaking surface :55 - high hips - low breath 1:08 - stable head - balanced movement 1:20 - head slightly forward 1:38 - head still has water going over the top 1:42 - head too low 1:47 - head too low 1:55 - head too high 2:25 - water cresting over the head 2:54 - narrow and balanced 3:13 - narrow and balanced Sunday - Bruno Fratus https://www.goswim.tv/lessons/2379-freestyle-hips From beginning Hips engaged with the surface :22 - Hips showing above while rotated :41 - exacting line - SO straight 1:05 - Hips still at the surface as he increases his speed 1:14 - Fast - hips still at the surface Bonus No Kick Stability - https://www.goswim.tv/lessons/2088-freestyle-no-kick-freestyle Home School Ball to Line https://www.goswim.tv/lessons/3264-ball-to-line-to-kick-to-swim-home-school

Nov. 9, 2021 - Butterfly Early Release

Early Release Fly Zoom Monday - Haufler https://www.goswim.tv/lessons/156-mistakes-getting-stuck-at-the-back :07 - Steve demonstrating the problem Swimmers push too far back and too direct :20 - round out the exit :26 - move the arms outward while the hands are still in the water :36 - step back to the angel position Start the recovery with the hands away from the legs :44 - back scull - put the emphasis on the OUT movement 1:11 - as the hands leave the water, palms face back Tuesday - Merle https://www.goswim.tv/lessons/3101-learn-butterfly-arms-lifting-arms From start - land based exercise Think of a straight movement from up to down :21 - lead with the wrists to better simulate the actual recovery Feel the weight of the arms through this action :39 - keep the arms moving in a straight line from up to down and back Keep the hands within the profile of the body Wednesday - Float Diamond… https://www.goswim.tv/lessons/3105-float-diamond-angel-swing From the beginning Full rehearsal on land :11 - float position (extension) :15 - diamond (pull) :21 - angel (exit) :24 - swing (recovery) :32 - float position :34 - diamond shows EVF :36 - flare out to the angel :39 - swing to float :54 - better body position of the float 1:04 - watch the shadow 1:16 - continue to rehearse on land Thursday - Vertical Butterfly Jumps https://www.goswim.tv/lessons/3161-vertical-butterfly Using the momentum of the jump to allow the hands to stay in position. From the beginning Remember the mantra - float diamond angel swing :16 - when you jump from the bottom, that hands can better stay in one place to isolate the positions. Hands anchor JUST under the surface. :25 - water must be deeper than the swimmer with arms extended :28 - crouch or squat in float position :33 - see the hand anchor - diamond :41 - Angel position :44 - look at the slight break of the wrist on exit for a palm back, wrist forward recovery. :47 - Swing happens above water 1:10 - Swing recovery shown above This also works on rhythmic breathing 1:24 - hands JUST under the surface Friday - Kim V https://www.goswim.tv/lessons/1574-butterfly-head-and-recovery From beginning - Hands exit flared out :23 - slow motion :24 - hands sweeping out :25 - wrists lead the way :26 - hands land just outside the shoulders :29 - a bit wider exit :49 - again hands exit out Saturday - Kaitlin https://www.goswim.tv/lessons/571-slow-mo-butterfly-kaitlin-sandeno :37 - from the front, you can see the outward direction of the recovery :42 again :53 - JUST catch the hands prior to exit 1:09 - wrists lead the way 1:36 - from above 1:37 - sweeping out on recovery 1:40 - same 2:02 - hands sweeping out Sunday - Kelsi https://www.goswim.tv/lessons/2349-3-left-3-right-3-whole-stroke-butterfly From beginning - Straight arm recovery Breathing to the side on single-arm :33 - from above :34 - hand exit is outward - wrist lead. Kelsi lands with flat hands :42 - full stroke Stop at hand exit - Outward sweep Wrists lead the way Bonus - Misty https://www.goswim.tv/lessons/409-give-it-up-in-the-back 1:43 - outward flare on exit and wrist lead the way Misty - https://www.goswim.tv/lessons/408-palm-up-recovery :52 - palm up wrists lead the way 1:22 - see the outward hand exit Jerry - https://www.goswim.tv/lessons/2337-butterfly-update-early-release Short Release - https://www.goswim.tv/lessons/1972-butterfly-short-release Haufler - Butterfly arms - look at the thumb https://www.goswim.tv/lessons/146-butterfly-arms

Nov. 2, 2021 - Freestyle Connection

Freestyle Connection Zoom Monday - Glenn https://www.goswim.tv/lessons/3261-disconnected-freestyle 1:32 - Arms lead the way Imagine swinging a bat like this. Arms first. Opposing arms but not kayak 2:06 - Flat / Limited rotation Hard to recover effectively Lack of extension 2:22 - hands leading the way again 2:36 - dropped elbow Hand will ultimately make some connection late in the process 3:00 - Connected 3:06 - Hand connected with the rotation Rotate to extension 3:10 - Connected during the breath More of a catch up stroke at the slow speed 3:16 - Catch up timing Tuesday - Connect Hands to Hips https://www.goswim.tv/lessons/3032-connect-hands-to-the-hips From beginning Balanced long rotated body line :10 - Hips rotating out of the way of the exiting hand :19 - Hip down during extension Hip starts to rotate up as lead hand begins to pull :22 - Hip rotates up on hand exit Continue watching relationship between hip and hand :48 - rotate hips in extension :49 - hip and hand move together 1:02 - rotate hips in extension 1:03 - hip and hand move together 1:05 - big rotation to extension 1:06 - hand sets the connection 1:07 - hand and hip move together Wednesday - Jason https://www.goswim.tv/lessons/353-connect-the-catch-to-the-core :48 - At slow speed very much catch up. :49 - huge rotation to extension :50 - hand sets the catch then hand and hip move together 1:10 - falling from side to side Feel the weight shifts 1:28 - full rotation to extension with hips rotated Set the catch and hand and hip move together 2:24 - the lope connection 2:29 - press down into rotation 2:34 - watch the connection and shoot forward on the finish of the stroke 3:29 - rotate the hips and slice the hand on exit 4:45 - human stroke watching the hands 5:34 - Single-arm 6:15 - Fist drill 6:39 - faster speed Right hand deeper into the catch before rotation Left hand still more of a catch up Thursday - Kara Lynn https://www.goswim.tv/lessons/817-freestyle-sprint-front-underwater From beginning Immediate set up (50 freestyler) Shoulder rotation More stable hips Legs up and down - no rotation Full connection with lats and back Friday - Fran https://www.goswim.tv/lessons/945-freestyle-extension :06 - Full extension and set up the catch Hand and hip move together :10 - full extension and rotation Kick setting up to aid the rotation Right foot kicks as right hand connects (OR right foot kicks as left hand enters) :15 - Left foot kicks as left hand connects (OR left foot kicks as right hand enters) Saturday - Kaitlin https://www.goswim.tv/lessons/582-slow-mo-freestyle-kaitlin-sandeno :19 - Arm set occurs while body is still rotated (during breath)’ As body starts to rotate arm and hip are connected :23 - Arm sets while body still rotated :24 - Just at from quadrant :53 - really sets the lats on the catch :59 - Reaches full extension but the hand doesn’t stop 1:57 - More connection half-way through the stroke. What events does she swim? 400IM Sunday - Erik https://www.goswim.tv/lessons/560-single-arm-freestyle :06 - Seems to accentuate the finish of the stroke :20 - Full rotation and extension :21 - Sets the catch and right catch and right kick connected Body and hips are moving together :24 - SLIGHT kick with the left foot as the right hand enters :26 - watch the travel once he gets into rotated extension :28 - not just about the pull, but almost PUSHING the left shoulder down :45 - watch the travel even when gliding in the blunt position :50 - set the arm - then connect it all together BONUS - Search for “catch” https://www.goswim.tv/lessons?stroke=Freestyle&tags=Catch&type=lessons