Lessons

Browse through our thousands of Lessons to gain a deeper understanding of swimming. Use our search bar located above or, if you're new to the site, use the Guided View to help narrow down the Lessons presented to you. If you use the Guided View, you’ll also be able to add your Expertise Level as an additional filter.

Nov. 11, 2025 - The Space Between the Strokes

The Space Between the Strokes If “music is the space between the notes,” a concept often attributed to Claude Debussey (and to Glenn’s Mom, an accomplished singer), then is swimming the space between the strokes? Join us this week as we talk about how to tune in to what happens BETWEEN strokes – those moments when you’re not pulling or kicking, but simply letting your body move through the water. ⚙️ 3. What Happens to Velocity If you imagine two shapes of equal frontal area and force: • A streamlined ellipse/tapered body keeps flow attached → less drag → more velocity for same power. • A vertex-ended body creates early separation → more drag → less velocity for same power. Quantitatively, the difference can be large: • For smooth vs. blunt-ended shapes of the same size, drag coefficients (C_d) differ roughly 0.04 vs. 0.4–0.6 — a 10× difference in drag for the same frontal area. That’s why swimmers — and fish — have rounded, tapered shoulders, hips, and feet, not sharp corners. ⸻ 🧠 4. Swimmer Application • Head and hands: Pointed enough to part the water cleanly. • Shoulders and hips: Rounded and rotating to delay flow separation. • Feet and toes: Together and streamlined at the finish of each kick to minimize vortex shedding. Every time a limb creates a “vertex,” you get a small mini wake that eats velocity. Smooth rotation and body alignment help those wakes reattach or dissipate cleanly. ⸻ 🏁 5. In plain words Vertices are velocity killers — they cause water to peel off too soon, create turbulence, and waste energy you could’ve used for forward motion. A swimmer’s goal is to replace sharp transitions with smooth, continuous curves — exactly how a dolphin or torpedo keeps water hugging its body until the very end. Monday All Strokes: Practice Pushoffs Pushoffs. Streamlines. Glides and underwaters. Stretches of time on EVERY length when you’re not pulling or kicking but simply allowing your body to glide through the water. The SHAPE of your body will determine how well you maintain your momentum. https://www.goswim.tv/lessons/1914-all-strokes-how-to-push-off Tuesday Kelsi Worrell: Butterfly Full Body Watch closely for the moments when Kelsi is not pulling or kicking. Her body is in balance, allowing her to take full advantage of the pull and kick that she’s setting up in each “in between” moment. https://www.goswim.tv/lessons/2322-butterfly-full-body Wednesday Margaret Hoelzer: Backstroke Full-Body Rotation Watch for the moments just before Margaret Hoelzer initiates her catch. Her body is balanced and horizontal. https://www.goswim.tv/lessons/933-backstroke-full-body-rotation Thursday Brendan Hansen: Streamline Timing In this clip, try not to watch the kick or the pull. Focus only on what happens between the kick and the pull. Watch for the streamline. https://www.goswim.tv/lessons/237-streamline-timing Friday Joao de Lucca: Freestyle Extension For Joao de Lucca, swimming happens between pulls – during the extension. https://www.goswim.tv/lessons/2053-freestyle-extension Saturday The defining aspect of James Guy’s freestyle is not his pull or kick. It’s his bodyline during extension, the moments when he is moving forward in horizontal balance. https://www.goswim.tv/lessons/2579-freestyle-full-body Sunday Kara Lynn Joyce: Learn to Swim Soft to Go Fast To feel what happens between strokes, three-time Olympic sprinter Kara Lynn Joyce slows down. It’s all about bodyline, head position, hand entry, catch, and technique. https://www.goswim.tv/lessons/661-learn-to-swim-soft-to-go-fast

Oct. 28, 2025 - Back-to-Breast Turns

Back-to-Breast Turns Join us this week as we give teaching progressions for all four versions of the back-to-breast turn: open turn, spin (or bucket) turn, somersault turn, and crossover turn. Thank you, Steve Haufler for providing clear instruction and visuals! Monday Haufler Turns: Teaching Ready Position and Pushoff – Ready Position The key to learning all five of the open turns, including the back-to-breast turn, is to master “Ready Position.” Steve Haufler gives us visuals and key words for teaching this skill. https://www.goswim.tv/lessons/754-teaching-ready-position-and-pushoff-ready-position Tuesday Haufler Turns: Teaching Ready Position and Pushoff Here’s how to take your swimmers from “Ready Position” to actual pushoff. https://www.goswim.tv/lessons/755-teaching-ready-position-and-pushoff-ready-position-push-off Wednesday Haufler Turns: Teaching Progression for Back-to-Breast Open Turn We love Steve’s 5-step progression for teaching the Back-to-Breast Open Turn. https://www.goswim.tv/lessons/760-teaching-progressions-for-back-to-breast-turns-open-turn Thursday Haufler Turns: Teaching Progression for Back-to-Breast Spin Turn Here’s Steve’s 5-step progression for teaching the Back-to-Breast Spin Turn, sometimes called a “bucket turn.” https://www.goswim.tv/lessons/762-teaching-progressions-for-back-to-breast-turns-spin-turn Friday Haufler Turns: Teaching Progression for Back-to-Breast Somersault Turn Here’s Steve’s 5-step progression for teaching the Back-to-Breast Somersault Turn. This is not a crossover turn, which will be covered in Saturday’s video. https://www.goswim.tv/lessons/761-teaching-progressions-for-back-to-breast-turns-somersault-turn Saturday Haufler Turns: Teaching Progression for the Back-to-Breast Crossover Turn Steve’s 5-step progression for teaching the Back-to-Breast Crossover Turn. https://www.goswim.tv/lessons/763-teaching-progressions-for-back-to-breast-turns-crossover-turns Sunday Haufler Turns: World’s Best Drill for Improving Your Open Turns We agree. This is the world’s best drill for improving your open turns, including the back-to-breast turn. https://www.goswim.tv/lessons/765-the-world-s-best-drill-for-improving-your-open-turns

Oct. 21, 2025 - Freestyle Flip Turns

Freestyle Flip Turns – Be Ready to Push Off When Feet Hit the Wall One skill that separates a good flip turn from a GREAT flip turn is the ability to push off instantly when your feet hit the wall. This week we look at elite examples of this skill, and offer some drills for improving your own flip turns. Monday Ricky Berens: Flip Turn Foot Placement Hit the wall with the balls of your feet and be ready to JUMP off the wall. https://www.goswim.tv/lessons/1618-flip-turn-foot-placement Tuesday Jason Lezak: Turns Silent clip with multiple angles of Jason Lezak executing flip turns. https://www.goswim.tv/lessons/358-turns Wednesday Kara Lynn Joyce: Flips Flips Flips This particular type of mid-pool flip, demonstrated by 3-time Olympic sprinter Kara Lynn Joyce, is highly effective at improving your ability to push off as soon as your feet hit the wall. https://www.goswim.tv/lessons/671-bonus-flips-flips-flips Thursday Kristian Golomeev: Jump Flips Jump Flips will improve just about every aspect of your flip turn: speed, tightness, and timing. https://www.goswim.tv/lessons/2272-jump-flip Friday Scott Tucker: Bonus Turns Scott Tucker demonstrates exceptional timing on his flip turns, being in position to push off as soon as his feet hit the wall. https://www.goswim.tv/lessons/692-bonus-turns Saturday Joao de Lucca: Joao Pause Flips Great flip turns are about timing and a solid, direct push off. Joao de Lucca uses this “flip-and-freeze” drill to hone his skills. https://www.goswim.tv/lessons/2188-freestyle-joao-pause-turns Sunday Joao de Lucca: Underwater Flips This is a demanding drill, but will help you develop speed, tightness, and timing in your flip turns. https://www.goswim.tv/lessons/2168-underwater-flips

Oct. 14, 2025 - Open Turns

The start of a new season is the perfect time to focus on skills rather than training. At the top of the list are TURNS…and there are SEVEN turns that every swimmer needs to know. This week we focus on five of the seven turns – the open turns: (1) Fly to Fly, (2) Fly to Back, (3) Back to Breast (open version), (4) Breast to Breast and (5) Breast to Free. Monday All Strokes Drills (The Seven Competitive Turns) Here’s a quick overview of the seven turns that every competitive swimmer needs to know. https://www.goswim.tv/lessons/1927-all-strokes-the-seven-competitive-turns Tuesday James Guy: Butterfly Turn James Guy offers a master class in how to execute a Fly-to-Fly open turn. https://www.goswim.tv/lessons/2607-butterfly-turn Wednesday Shanteau (BONUS TURNS – Butterfly to Backstroke) For a closeup view of the Butterfly-to-Backstroke transition turn, we turn to US Olympian Eric Shanteau. https://www.goswim.tv/lessons/743-bonus-turns-butterfly-to-backstroke Thursday Haufler Turns (Teaching Progressions for Back-to-Breast Turns –Open Turn) Here’s Steve Haufler’s 5-step teaching progression for the Back-to-Breast open turn. https://www.goswim.tv/lessons/760-teaching-progressions-for-back-to-breast-turns-open-turn Friday Sarah Katsoulis: Breaststroke Turn Aussie Olympian Sarah Katsoulis demos how to place and use the hands for a flat-wall, Breast-to-Breast Turn https://www.goswim.tv/lessons/1829-sarah-katsoulis-breaststroke-turn Saturday Turn Drill: Hot Hand Open Turn If you swim in the USA, where most pools have a gutter or “lip,” you should USE THE LIP. Here’s how to do it without climbing up and out of the pool! https://www.goswim.tv/lessons/2187-turns-hot-hand-open-turn Sunday Sandeno & Vendt (Breast to Free Turn) Closing out the week with a silent clip of US Olympians Erik Vendt and Kaitlin Sandeno executing the breast-to-free transition turn. What catches our eye is how quickly they get one hand off the wall, and how low they keep the head during the turn. https://www.goswim.tv/lessons/567-breaststroke-freestyle-transition App Update and Athlete Onboarding Glenn discussed the recent app update and emphasized the importance of athletes using the app for data entry rather than coaches. He mentioned conducting onboarding sessions for athletes, parents, and teams, and introduced a new data access system for age group parents, offering both basic and pro levels of data access. Glenn shared his pride in his wife Rachel's performance at her first dual meet, highlighting Northwestern's impressive results and pool records. He encouraged anyone with questions about the app to schedule a demo with him or Alex. Swimming Season and Technique Insights Glenn discussed the successful start of the swimming season and highlighted the positive atmosphere during a recent tri-meet, which included an unexpected feature in the New York Times. He then focused on teaching techniques for competitive swimming turns, emphasizing the importance of using gutters in U.S. pools and the advantages of proper technique. Glenn also shared insights from observing elite athletes like James Guy and Eric Chanteau, noting differences in their techniques despite similar coaching. He concluded by expressing his personal motivation to help people reach their potential and achieve happiness through swimming. Optimizing Swimming Techniques Glenn discussed techniques for swimming with minimal resistance, focusing on the importance of proper hand and foot placement, as well as the lack of resistance in Eric Chanteau's swimming style. He emphasized the significance of cutting a path with the knees and opening the feet at the last possible second to optimize performance. Glenn encouraged viewers to apply these techniques in their swimming or teaching practices to reach their full potential. Backstroke Turn Technique Training Session The meeting focused on teaching swimmers the back-to-breaststroke turn technique, emphasizing the importance of the ready position and practicing with both hands. The discussion covered different types of turns, including flat wall and gutter turns, with specific attention to hand positioning and leverage. The group watched videos of elite swimmers demonstrating proper technique, particularly highlighting the need for quick hand release off the wall to prevent slipping. The session concluded with a demonstration of a staggered hand turn by Brendan McHugh, an elite breaststroke swimmer, showcasing advanced techniques for experienced athletes. Swimming Techniques and Turn Improvements The group discussed swimming techniques, focusing on wall touches and turns. Helen and Glenn emphasized that simultaneous wall touches are illegal and difficult for officials to enforce, advising swimmers to simply tap the wall and move on. Barbara shared a video of Brendan executing a fast and low breaststroke turn, which Glenn praised for its speed and technique. The conversation concluded with a discussion about the evolution of swimming techniques in college and professional levels, noting the increased speed and efficiency of modern turns. Swimming Turns and Speed Techniques The discussion focused on swimming techniques, particularly turn approaches. Mark and Mike discussed how elite athletes maintain speed through turns rather than slowing down in anticipation, comparing it to a ball bouncing off a wall. Mike explained that teaching turns involves simple principles like changing direction quickly and making stroke adjustments before the turn, while Glenn shared an anecdote about Shemanovic being DQ'd due to his unusually fast turns. The conversation concluded with a discussion about the importance of dryland training, particularly core work, to help swimmers maintain speed and execute turns effectively. Swimming Turns: Research and Techniques The group discussed swimming techniques, focusing on spin turns and their superiority to traditional turns, as supported by research from Gary Hall Sr. They explored the mechanics of different turns, including breaststroke and butterfly, emphasizing the importance of teaching swimmers the difference between legal and optimal turns. Barbara suggested focusing on the crossover turn in the next session, while Beth shared insights from using a small 3-lane pool for WITs, highlighting the impact of timing and technique. The group agreed to plan content for the next meeting, considering topics like reverse butterfly or maintaining momentum into the wall.

Oct. 7, 2025 - Building Stability and Connection with Weights, Tethers, and Buckets

Building Stability and Connection with Weights, Tethers, and Buckets Weights, tethers, and buckets are great for building strength, but can do so much more! Join us this week as we look at how these tools can be used to build core stability and increase your feel for the water. Monday Turn Drill: Stretch-Cord Walls Adding a bit of resistance focuses the mind on just how much force you need to apply to your pushoffs. https://www.goswim.tv/lessons/2308-turns-stretch-cord-walls Tuesday Turn Drill: VAST Pushoffs Swim tethers are an excellent tool for achieving better velocity off each wall. https://www.goswim.tv/lessons/2077-turns-vast-pushoffs Wednesday Turn Drill: Stretch-Cord Turns How tight should you tuck the knees on an open turn? Stretch-Cord Turns will help you identify – and strengthen -- the critical muscles. https://www.goswim.tv/lessons/1695-turns-stretch-cord-turns Thursday Breaststroke Drill: Band Kick This simple tool will help you set up a smaller, less resistive breaststroke kick. And will help you develop feel for the water in your ankles and feet. https://www.goswim.tv/lessons/837-breaststroke-band-kick Friday Freestyle Drill: Learning Stability with Weights Here’s how to use weights to get a feel for horizontal bodyline. https://www.goswim.tv/lessons/2695-learning-stability-with-weights Saturday Pull Buoy to Swim Stability with Weights – 4 Here’s how we use weights to help a swimmer understand core stability and horizontal bodyline. https://www.goswim.tv/lessons/2363-pull-buoy-to-swim-stability-with-weights Saturday Pull Buoy to Swim Stability with Weights – 4 Here’s how we use weights to help a swimmer understand core stability and horizontal bodyline. https://www.goswim.tv/lessons/2363-pull-buoy-to-swim-stability-with-weights Summary Resistance Training in Swimming Glenn shared personal experiences about using resistance training in swimming, including his use of stretch cords to improve stroke timing during his swimming career. He recounted a story about pulling a mile breaststroke with a bucket tied to his ankles, which Rachel's new swimmer confirmed was true, leading Glenn to reflect on the accuracy of his memories from 40 years ago. GMX7 Resistance Trainer Demo Glenn demonstrated the GMX7 resistance trainer, which allows variable resistance training in both directions, and shared a discount code (GOswim10) for 10% off. He showed several resistance training exercises, emphasizing the importance of proper wall push-offs and turns, and explained how resistance training can help swimmers improve their technique. Glenn also discussed the value of learning from all coaches and respecting different training methods, regardless of their origin. Swimming Techniques and Turn Corrections Glenn discussed swimming techniques with Melinda, focusing on foot positioning and leg cramps. He emphasized keeping heels off the wall and avoiding flat-footed pushing off. Glenn also addressed illegal swimming turns, expressing concern about coaches teaching non-simultaneous hand turns. He demonstrated exercises using TheraBands to improve breaststroke kicks, emphasizing the importance of mental engagement from athletes. Finally, Glenn showed a technique involving weighted swimming to engage the core and maintain proper body position, using scuba weights held in front of the swimmer. Advanced Swimming Training Techniques Glenn and Beth discussed various weight options for a training exercise, including small medicine balls, water bottles, and rocks. Glenn demonstrated a complex exercise involving buoyancy, weights, and rotation, emphasizing the importance of core stability over using kicks to correct imbalance. He showed footage of Michael Phelps performing an outside-in dolphin kick with a 25-pound weight, highlighting the power generated from the legs. Glenn also shared techniques for maintaining water feel during tethered swimming, using stationary sculling and alternate sculling exercises. Finally, he presented extreme training methods involving heavy resistance, such as pulling buckets and wearing weights, warning against attempting these exercises without proper experience and guidance. Swimming Technique and Resistance Training The group discussed the use of resistance training in swimming, with Aleks sharing his experience using parachute sets to improve swimmers' technique, particularly their catch. Glenn noted the shift in elite swimming towards emphasizing length and elegance over pure power, citing observations from watching Northwestern and British national team practices. The discussion concluded with Nancy suggesting a topic for next week's meeting about t-shirts in swimming coaching, though Barbara hadn't yet finalized her topic. Swimming Equipment and Technique Discussion The group discussed swimming equipment and techniques, focusing on the use of t-shirts, leggings, and drag suits in swimming. Glenn shared his personal experience with pantyhose affecting his breaststroke timing, while Aleks emphasized the importance of keeping resistance off swimmers' bodies, especially for younger children. The team also discussed using equipment like parachutes in warm-up pools, with Aleks noting that designated equipment lanes are often available at meets. Glenn announced new updates to the Pro and Basic data apps, which caused some initial confusion for Aleks at a recent meet. The conversation ended with Glenn mentioning that Rachel would have a manager filming her first meet of the weekend, and William had a question for Glenn that would be addressed after the recording.

Sept. 30, 2025 - What to think about while Swimming Freestyle

What do you do when Coach assigns a long freestyle set but doesn’t give a focus or technique point? Don’t just swim! There are literally dozens of things you can secretly work on and only YOU will know. Here are 7 of our favorite ideas. Monday Freestyle Drill: One Goggle Breath The ability to breathe with one goggle still in the water is the mark of a balanced bodyline. https://www.goswim.tv/lessons/2079-freestyle-one-goggle Tuesday Freestyle Drill: High Hips Swimming with high hips means less resistance. There are many ways to achieve high hips, and there’s no better way to try them all than with a long freestyle set. https://www.goswim.tv/lessons/1066-freestyle-high-hips Wednesday Freestyle - UP Kick Switch your thinking around on your flutter kick. Reverse your instinct to thinking about your UP kick, not what everyone else thinks about. https://www.goswim.tv/lessons/2065-freestyle-up-kick-2 Thursday Freestyle Drill: Sliced Hand Exit Think about exiting pinky first with the hands and feel what this does to your stroke. https://www.goswim.tv/lessons/1497-freestyle-sliced-hand-exit Friday Freestyle Drill: Breakout Breath Variations Here’s how to do just a little bit extra on your breakouts. Experimentation can be done on any freestyle set. https://www.goswim.tv/lessons/1675-freestyle-breakout-breath-variations Saturday Freestyle Drill: Head Play Head down. Head up. Head at 30 degrees. Which is best? There’s no better time to experiment than in a long freestyle set. Here’s how. https://www.goswim.tv/lessons/1039-freestyle-head-play Sunday Joao de Lucca: Freestyle Extension We like this freestyle focus point: extending fully on each stroke, right out through the fingertips. https://www.goswim.tv/lessons/2053-freestyle-extension Chicago River Swimming Experience Glenn shared his experience swimming in the Chicago River, where he was one of the first people to do so in 100 years. He was impressed with the water quality and plans to participate in next year's 2-mile swim. Glenn also discussed his recent swimming training and competition, where he placed 6th in the wetsuit division. He mentioned enjoying swimming more than he expected and will resume regular swimming workouts after a two-week break. Single-Goggle Breathing Swimming Technique Glenn discussed the technique of single-goggle breathing in swimming, emphasizing the importance of maintaining a flat head position and ensuring only one goggle is visible above the water. He explained that while advanced swimmers like Adam Ritter demonstrate exceptional form with significant body elevation, coaches should focus on the underwater dynamics and overall balance rather than just surface appearances. Glenn stressed that even top swimmers have areas for improvement, and coaches should use these insights to help less experienced swimmers enhance their technique. Improving Adam's Swimming Technique Glenn and Monty discussed a swimming technique issue, focusing on Adam's stroke and whether the problem could be related to his loping stroke or body position. Glenn acknowledged that he was using this as a teaching moment without having the full context, but suggested that Adam might benefit from staying more pressed down and rotating his head further to improve his technique. He also mentioned historical examples of successful swimmers who maintained better body line despite not using single-goggle breathing. Freestyle Swimming Hip Engagement Glenn discussed the importance of maintaining proper hip engagement with the water surface in freestyle swimming, emphasizing that the hips should react to front-end actions rather than being pushed up. He shared insights from Matt Target, a sprinter who focused 100% on the upkick, highlighting that while the downkick is natural, the upkick requires conscious effort and attention. Glenn also noted that modern cameras could provide better visualization of the upkick technique, as demonstrated by Andy Muirez in a video. Olympic Sprinter Upkick Technique Glenn explained the mechanics of the upkick technique used by Olympic sprinters, emphasizing that it is a learned trait rather than instinctual. He described a progression exercise involving a board and snorkel to increase resistance and focus on the upkick, starting with heavy kicks and gradually increasing speed while minimizing bubbles. Glenn also discussed the importance of finishing the pull by flipping the hands out of the water, explaining the physics behind why this technique is more effective than the traditional method of pushing the water back. Freestyle Hand Slicing Technique Glenn discussed the technique of slicing the hand at the last possible moment during the freestyle stroke, emphasizing a relaxed recovery and quick hand return for the next stroke. He explained that swimmers should focus on turning the hand at the point where the thumb hits the thigh and highlighted the importance of a smooth, controlled exit to avoid unnecessary water movement. Glenn also addressed questions about stroke length and tempo, noting that while the front of the stroke should remain long, the back can be shortened to increase speed without adding power, and suggested using this technique for quick gear changes in races. Freestyle Swimming Technique Variations Glenn discussed freestyle swimming techniques, focusing on breakout breath variations and the importance of maintaining velocity. He emphasized the challenge of regaining breath after a stroke and encouraged swimmers to practice different breathing techniques, including double and triple breaths, while maintaining good off-wall performance. Glenn also highlighted the need for varying head positions in practice to improve lane etiquette and prepare for open water swimming. He concluded by sharing a video of Joao DeLuca, a Brazilian swimmer known for his beautiful technique, as an example of ideal swimming form. Freestyle Swimming Techniques Discussion The group discussed freestyle swimming techniques, focusing on breathing patterns, straight leg kicks, and arm recovery methods. Mike shared insights from Sun Yang's breathing techniques and emphasized the importance of individualized approaches based on each swimmer's unique physiology. The discussion also touched on the benefits of synchronized swimming for stroke development and the potential for incorporating weighted swimming exercises in future sessions. The conversation ended with plans to explore group drills and swimming with weights in the next session.

September 16, 2025 - End of Season Planning TODAY!

What Do You Want Them to Know at the End of the Season? One of the most effective ways to approach a new season is to think ahead to championships in March. What are the skills you want every swimmer to have when they step to the blocks at that final meet? What things look sketchy and uncomfortable now…that you want to be locked in and comfortable later? Join us this week as we talk about race-day essentials: streamlines, underwater dolphins and breaststroke pullouts, relay take-offs, breathing patterns, and race-day finishes. Monday Drop Pushoff on Your Side You’re starting your season and about to practice THOUSANDS of “half-turns”. Allow yourself to learn every time you push off the wall, to take advantage of the proper ready position pushoff and master coming out of an open turn into a great line. https://www.goswim.tv/lessons/1914-all-strokes-how-to-push-off Tuesday Dave Denniston Drills: Streamline Pushoff By the time swimmers reach their final meet of the season, streamlined pushoffs need to be hard-wired into their nervous system. Here’s how to work on them from Day One. https://www.goswim.tv/lessons/173-streamline-pushoff Wednesday Turns: Practice Underwater Dolphins The only way to have great underwater dolphins off your walls is by building consistency in practice. Here’s a path to getting started, and to help swimmers find discipline and consistency with their underwater dolphins. https://www.goswim.tv/lessons/2724-turns-practice-underwater-dolphins Thursday Kara Lynn Joyce: Sprint Breathing To excel at sprint freestyle – 50s and 100s – you must learn how often to breathe, and then train for this at every practice. Three-time Olympic sprinter Kara Lynn Joyce shares her secrets. https://www.goswim.tv/lessons/657-sprint-breathing Friday Turns - Deep Pushoffs The direction you leave the wall determines the intention of your pushoff. Start the season with the “deep” desire to have better pushoffs by aiming downward. This extreme drill will give you the idea. https://www.goswim.tv/lessons/1586-turns-deep-pushoffs Saturday Relay Starts – Team Work with York YMCA Must-have skills for big meets: understanding the responsibilities of both the swimmer coming in, and the swimmer taking off; and being able to adjust to changing conditions, speeds, and stroke rates. https://www.goswim.tv/lessons/1982-relay-starts-team-work-with-york-ymca Sunday Pushoff Target Starting the season with “where you pushoff today”, will give you a target of improvement for tomorrow. Drop a coin or a marker on the bottom of the pool, or if your team has kick-out markers like in the video. DO SOMETHING that reminds you that you MUST be in a state of discomfort just a bit each step of the season to get to the point you want to be at the end of the season. START TODAY! https://www.goswim.tv/lessons/1448-pushoff-target

September 9, 2025 - Breaststroke Shoulders

Breaststroke Shoulders Discussion The topic for the meeting was breaststroke shoulders, a subject Alex admitted he doesn't often focus on but found interesting to explore. He planned to share videos and discuss the role of shoulder action in the stroke. Breaststroke Technique and Positioning Aleks discussed Amanda's breaststroke technique, focusing on her shoulder shrug and hip engagement. He explained how Amanda's vertical body position and forward hip drive naturally result in an upward shoulder shrug. Aleks also covered the importance of hand recovery in breaststroke, noting that while Amanda brings her hands high out of the water, younger swimmers should keep their hands at the surface and drive them forward. He emphasized the need for a straight, flat recovery and warned about the risk of DQs with high arm positions. Finally, Aleks stressed the importance of maintaining a streamlined position to reduce drag and increase speed. Breaststroke Techniques and Drills Aleks discussed various breaststroke techniques and drills, emphasizing the importance of body position, hip drive, and hand recovery. He highlighted how maintaining a straight line from fingertips to toes and keeping the head down can improve stroke efficiency. Aleks also explained the benefits of keeping the elbows close to the body during the pull phase and snapping the hands forward quickly to facilitate a smooth recovery. He noted that sprint breaststroke requires a different approach compared to endurance breaststroke, but the fundamental principles remain the same. Effective Swimming Techniques Discussed Aleks shared a video of Brennan Hansen swimming and discussed the technique he demonstrated. He highlighted how Hansen's small profile in the water and his ability to create a cone of disruption showed effective cutting through the water. Aleks emphasized the importance of making a "bed" with the arms extended forward before laying the head down, which he said was a key part of the stroke technique. He praised Glenn for capturing unique angles of the swimmer that defy expectations. Breaststroke Pull Width Optimization Aleks discussed a breaststroke drill that demonstrates how swimmers can experiment with different pull widths to find the optimal balance between body drive and drag reduction. He explained that while some swimmers benefit from a wide pull, others may need to be more narrow, and emphasized the importance of finding the right position that allows for maximum hip movement and forward momentum. The drill involves gradually widening the pull while observing how the hips track forward and the body rises out of the water, ultimately helping swimmers achieve a more efficient stroke. Breaststroke Technique and Training Discussion Alex shared a story about a Russian swimmer who participated in a Zoominterview during the COVID-19 pandemic, discussing their experience transitioning from swimming in Russia to the United States. Barbara and Melinda discussed the role of elbows in breaststroke technique, with Barbara emphasizing the importance of bringing elbows in to create a good profile and Melinda noting that excessive elbow squeezing can cause shoulder pain. Alex suggested using drills like swimming with a noodle under the armpits and lying on a landline to prevent novices from pulling back too far. Paul Frentsos had a question about shrugging in breaststroke technique, but the transcript ended before he could ask it. Forward Swimming Techniques Discussion Paul and Aleks discussed swimming techniques, focusing on maintaining forward momentum and balance in the water. They agreed that teaching swimmers to keep their arms forward and avoid pulling their elbows too far back is crucial, especially for younger athletes. Aleks emphasized the importance of head position and using techniques like the tennis ball under the chin to help swimmers stay forward as they breathe. They also discussed how powerful kicks and pulls can help swimmers overcome the challenges of pulling too far back. Breaststroke Immersion Techniques The discussion focused on breaststroke technique, particularly regarding the optimal depth of immersion. Aleks explained that immersion depth is swimmer-dependent and varies by event, noting that 50 breaststrokers should be flatter on the surface while 200 breaststrokers need more depth. They emphasized that proper technique involves maintaining a forward hand recovery, avoiding hand drop, and keeping the head down, with the body naturally finding its appropriate depth based on these fundamentals. Breaststroke Technique Analysis and Insights The discussion focused on comparing breaststroke techniques between swimmers Kate Douglas and Lily King. Aleks shared insights about Lily's development from a tempo-driven 200 breaststroker to a more forward-oriented technique, while Paul observed Kate's adaptation from 200 to 100 breaststroke by adjusting her tempo and stroke rate. Karen noted that swimmers sometimes struggle with trusting a forward pull and powerful kick rather than relying on increased stroke rate, and mentioned a technique tip about forehead positioning in breaststroke. Breaststroke Technique and Training The discussion focused on breaststroke technique and training, with Aleks sharing their approach to teaching swimmers to minimize stroke counts, particularly aiming for 4-6 strokes for boys and girls respectively. They emphasized the importance of focusing on body drive and hip engagement rather than shoulder movement, citing Leon Marchand's efficient 2-stroke 25m split as an example of what can be achieved through consistent training. Robin contributed insights about the importance of maintaining the correct line in breaststroke, noting that getting just one inch under the water can reduce surface drag by 50%, while Paul inquired about tips for naturally faster breaststroke swimmers, to which Aleks recommended using a tempo trainer to analyze and improve stroke tempo. Swimming Tempo Trainer Techniques Alex Fansler discussed using tempo trainers to help swimmers understand and adjust their pace, particularly by making gradual changes in 25-second intervals. He emphasized the importance of translating tempo trainer exercises to actual swimming through stroke counting, which helps swimmers maintain their pace without the metronome. For next week's session, Barbara suggested focusing on what coaches should be concerned about as the new swim season begins, including fundamentals like streamlines, dolphin kicks, and pullouts.

August 26, 2025 - How to Improve Breaststroke Distance Per Cycle

Breaststroke distance per cycle is all about the LINE. Body line. Streamline. Low Head. Straight arms. Pointed toes. Integrety at the beginning and end of each stroke. No churning… the LINE! Monday - August 25 Anton - Breaststroke Head Lifting the head and eyes for the breath, to better draw the hips and set up the kick. Getting the head tucked, and back in line for the extension forward. https://www.goswim.tv/lessons/2311-preview-breaststroke-head Tuesday - August 26 Breaststroke - Head - Felipe In this video, we give our impressions of Felipe’s stroke. This more free-flowing expression of specific aspects is what we learn from this amazing athlete. https://www.goswim.tv/lessons/2617-breaststroke-head Wednesday - August 27 Amanda Streamline! The key to moving fast in breaststroke is to create as little resistance as possible. I keep this in mind when I pull…when I kick…and especially when I glide between strokes. https://www.goswim.tv/lessons/524-streamline Thursday - August 28 Roque - Body Position https://www.goswim.tv/lessons/491-body-position Friday - August 29 Pull Your Hips Forward When I think about my pull, I’m actually thinking about my hips. https://www.goswim.tv/lessons/525-pull-your-hips-forward Saturday - August 30 Connect Hands, Head, and Hips Going to Air Brendan’s pull is all about timing… and the connection between the hands, head, and hips. https://www.goswim.tv/lessons/238-connect-hands-head-and-hips-going-to-air Sunday - August 31 Breaststroke Kick - Roque https://www.goswim.tv/lessons/489-breaststroke-kick

Freestyle - Building a Longer Stroke

Get your Tempo Trainer at a SPECIAL Discounted Price by using Promo Code - goswimtv - at checkout. After you watch the video, take a short quiz. If you want to create effective changes in a swimmer, it takes time. Using the Tempo Trainer can help that long term change. Why do it: Do your age-group swimmers use the techniques you want them to have when they're senior swimmers? If not, here's a great way to train them in to a better stroke. How to do it: 1) Carry a tempo trainer in YOUR pocket, and watch the swimmers you want to help. Match the Tempo Trainer to their tempo during standard training. 2) Give the swimmer the Tempo Trainer everyday. Start him out at the rate he's used to so he can become accustumed to the constant beep. 3) For the first week, keep the swimmer at the standard tempo. 4) Each week after that, INCREASE the setting on the Tempo Trainer by .02, or 2/100ths of a second. We started at .87 and continued up to .89, .91, .93, .95... etc. 5) Make sure the swimmer stays at the same intervals, and does their best to maintain the same speed as they previously did. How to do it really well (the fine points) If you're in this for the long haul, then the long term changes take a while. While this illustration was done in a series of 50s, we see the opportunity this young swimmer has IF he continues to work along these lines. Each 50 we did, as the stroke rate slowed, was the same speed, or the same time. Imagine if this was done week after week, for 4, 5 or 6 weeks, what the standard stroke would be at the end of that time. The ending stroke holds much more potential than the beginning stroke, and as this athlete matures and adds strength to the mix, we want him to be able to maintain that longer stroke... at a much higher rate.

Freestyle - Sculling Hand

After you watch the video, take a short quiz. Today we're going to work on a problem and freestyle, which is an out sweep of the lead hand during extension. Typically, this happens for a couple reasons one is imbalanced to is looking or seeking more resistance, feeling like you're going to pull more water. But the balance issue is typically when someone breathes to one side, they're going to sweep that hand out to the other side for stabilization. So we're going to look at what the issue is, and then we're going to look for a couple solutions to help fix that. So first, I will illustrate the incorrect. And you can consider this a contrast drill. In that I'm going to purposely sweep the left hand out quite a bit when I breathe to the right. And so you'll see kind of the stabilization impact of the hand. And what happens with the hand when the body is not balanced. The next step is to get a feeling of what it's supposed to be like to have the hand path path be straight. So you're going to think about the fingers, almost dropping them into the flow of the water and having the water press the hand back. So you're thinking about a very linear path of the hand, the fingertips drop ever so slightly, so they almost feel like they're falling in the water, rather than that supportive mechanism that you've built with the feeling of the out sweep. So the fingertips slightly down, again, feeling like you're falling into the water, rather than that bracing. Now I'm doing this with a no breather, you can do this for a few strokes, no breather, or if you have a snorkel, you can practice it a little bit more. But again, no out sweep on the fingers whatsoever, but they dropped slightly into the water flow and then just pull back. The next step is a contrast drill in which every other stroke you can sweep out and then have the hand go straight back, you want to see as much difference between these two movements as possible, showing what is incorrect, which is the out sweep, and what is more correct, which is a straight down or a linear path of the hands. So alternate them as best as you can, again, I'm doing no breather, you can use a snorkel or just go for a shorter distance. And the final pure swimming version of this is that you're now going to read every fourth, you're going to alternate the nonbreeding with the breathing, and you're really focusing on the way the hands are moving during the non breathing part. So focus on how the left hand falls directly down into the flow and then mimic that when you go to air. This is going to have a feeling of falling or slipping like you're not connecting with the water. That's mainly because you've already built this feeling of support. And so that that out sweep of the hand braces, it actually slows your rotation a little bit, it pushes you up a little bit. And so it's this feeling that you've built in that you feel is right, because it feels you have connection. The problem is is that there's a lot of detrimental things that go with it. So memorize the fingers down falling, and then carry that into the breathing. And finally, one last idea is to use a pair of big or oversized hand pads. And these make it harder to move the hand from side to side because of the surface area. So the larger the hand paddles, the more direct they're going to be pushed through the water. So make sure you're doing this with an ease of swim rather than trying to go really fast. So let the hands fall in, let them fall straight back and use the size of the paddle to keep the hand as directly as possible. Here's just a couple of different ideas that can help make sure that we're not sweeping out too far with a bracing hand or sculling at the beginning of freestyle. So good luck. Let us know how it works.

August 19, 2025 - How to Improve Freestyle Distance per Cycle - Part 2

How to Improve Freestyle Distance Per Cycle – Part 2 To improve your Distance Per Cycle (DPC), you have choices. You can pull harder, kick harder, and expend more energy. Or…you can find clever ways to move through the water with less resistance. This week we explore EVEN MORE ways to reduce drag increase your efficiency and DPC. Monday James Guy: Freestyle Full Body UK Olympian James Guy demonstrates multiple ways to move through the water with less resistance: low head, high hips, full extension, steady head, horizontal bodyline. https://www.goswim.tv/lessons/2579-freestyle-full-body Tuesday Free Drill: High Hips Diving a little deeper into how to swim with high hips, one of the key ways to improve DPC. https://www.goswim.tv/lessons/1066-freestyle-high-hips Wednesday Building a Balanced Breath: Step 1 Here’s one of the best drills we know for teaching how to slip through water with less effort. Steady head, stable and straight arm on extension are key. https://www.goswim.tv/lessons/2369-step-1-building-a-balanced-breath Thursday Free Drill: Sculling Hand Glenn demonstrates a contrast drill for teaching awareness and control of what the hands are doing on extension. https://www.goswim.tv/lessons/3268-freestyle-sculling-hand Friday Freestyle Drill: Building a Longer Stroke One way to improve DPC is to use a FINIS Tempo Trainer, gradually increasing the time between “beeps” and hand hits. If you don’t have a Tempo Trainer, counting strokes can help achieve the same goal. You can simply “slow down your internal metronome.” https://www.goswim.tv/lessons/1710-freestyle-building-a-longer-stroke Saturday Free Drill: Timing the Hands and Hips Pulling harder or kicking harder can improve DPC, but at a high cost. Learn how to connect the hands and the hips through the core, allowing you to move through the water with more ease and efficiency. https://www.goswim.tv/lessons/1924-freestyle-eval-timing-the-hands-and-hips Sunday Free Drill: Reduced Stroke 100s Here’s one of our favorite sets for building awareness of all the tools you can use to reduce stroke count. Yes, you can take more dolphins off each wall. You can kick harder, pull harder, work harder. But this short set will make you aware of other tools: extension, head position, connection of hand and hip. https://www.goswim.tv/lessons/1881-freestyle-reduced-stroke-100s ----------------------------------- Freestyle Swimming Technique Optimization Glenn discusses how to increase distance per cycle in freestyle swimming by maintaining momentum during recovery and ensuring proper body positioning. He highlights James's technique, noting how his lead hand stays parallel to the water surface during breathing, his early head rotation that begins during the catch position, and his minimal time spent with his head off-center. Glenn also explains the importance of timing, particularly the "same side connection" where the left foot kicks as the left hand catches, and the "crossbody connection" where the right leg comes down as the left hand enters, creating an efficient swimming machine with purposeful movements. Efficient Swimming Technique Fundamentals Glenn discusses the importance of efficiency and balance in swimming technique, highlighting how Olympic swimmers maintain a clean line through the water. He focuses on head position during breathing, noting that the head should rotate rather than pivot, and return to center before the hand enters the water. Glenn also emphasizes the value of letting the legs float after completing a kick to conserve energy, especially important for triathletes. He compares the relaxed yet purposeful hand position of elite swimmers to Michelangelo's painting in the Sistine Chapel, appreciating the beauty in the soft, rippling fingers that maintain purpose without force. Swimming Technique Analysis at Different Speeds Glenn analyzes a swimmer's technique, pointing out how the swimmer maintains proper form with an early catch and good body rotation when swimming slowly, but adjusts his technique at higher speeds. He explains that as tempo increases, the hands get further apart while maintaining the same basic actions, and contrary to what might be expected, the head position actually gets lower in the water at higher speeds because water flows past more quickly. Glenn emphasizes the importance of mastering fundamentals like balance, rotation, and length before adding power, noting how the swimmer demonstrates a "loping action" and becomes completely submerged underwater during freestyle at faster speeds. Swimming Technique and Video Analysis Glenn explains how separating fingers slightly while swimming creates turbulence between them, increasing the effective surface area and allowing for better propulsion through the water. He notes that while hands start relaxed, they typically tighten during intense swimming. Glenn then discusses a video showing a normal swimmer's body position, emphasizing the importance of hip positioning. He mentions that he has started adding short quizzes to his daily swimming videos, which are receiving about 50 responses per day. Freestyle Swimming Body Position Technique Glenn discusses the importance of proper body position in freestyle swimming, emphasizing that swimmers should keep their hips at the surface of the water without arching or pushing their butt up artificially. He explains a five-step process for teaching freestyle, with step one being learning the correct starting position where the hand is directly forward and parallel to the water surface, the body is rotated, and the head is in a neutral position. Glenn emphasizes that coaches should praise swimmers when they execute what's being asked of them, even if other aspects of their technique still need improvement. Efficient Swimming Breathing Technique Glenn discusses techniques to increase distance per cycle in swimming by eliminating purposeful balance during breathing. He explains that swimmers often develop an out-sweep habit where they extend their arm to the side when breathing, seeking support and power. Glenn demonstrates a corrective drill where the hand goes directly down without extension or gliding, helping swimmers unlearn the bracing habit. He emphasizes working with water momentum rather than forcing power, showing contrast drills where swimmers alternate between the incorrect out-sweep and the preferred straight-down motion. Glenn notes that proper head position is crucial, with the head returning to center before the hand enters the water. Tempo Adjustment for Swimming Technique Glenn explains the concept of gradually changing a swimmer's tempo over time to improve their technique. He recommends finding a swimmer's natural tempo, then slowing it down by 2/100ths of a second each week while maintaining the same speed, which teaches skills that last a lifetime. Alex shares his developmental progression plan for teaching distance per cycle to age group swimmers, emphasizing that it takes a 27-week structured approach to properly develop this skill. Both coaches stress the importance of patience and long-term planning when teaching fundamental swimming techniques.