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Aug. 25, 2026 - The First Two Strokes (AKA Maintaining Exit Velocity)

Download Summary Newsletter Here Play the Breakout Game Glenn Mills discussed his fundraising efforts for the Chicago River Swim, aiming to raise money for ALS. He emphasized the importance of maintaining speed during the breakout phase in swimming, focusing on the first two strokes. Glenn introduced a game designed to teach kids the math of swimming, explaining how to add velocity through kicks and strokes. He highlighted the significance of proper push-offs and breath control, sharing techniques and drills to improve breakout efficiency. Glenn also mentioned using nose clips to enhance oxygen control during turns and underwaters, and encouraged participants to practice various breakout variations to enhance their swimming performance. The importance of the breakout and first two strokes can’t be overstated. They set the cadence, tone, and velocity of every length. Execute those two things poorly and you lose valuable momentum off every wall. Execute them well and you gain an edge – and distance -- on every single length. Join us as we share simple techniques and drills to improve your breakouts and those all-important first two strokes. Body-Driven Newsletter Link: Monday Free Drill: First Breath Second Arm Tuesday Free Drill: Breakout Breath Variations Wednesday Free Drill: Give Me One! Thursday Free Drill: Phelps-Like Breakouts Friday Martin Liivamagi: Freestyle Below Water Saturday Kim Vandenburg: Below Water (Free and Fly) Sunday Start Drill: Cord Breakouts Chicago River Swim Fundraising Update Glenn discussed his upcoming Chicago River Swim for ALS fundraising, mentioning he has less than 4 weeks to meet his goal and has been training daily. He then presented a new educational game he developed with Claude to help teach swimmers about maintaining exit velocity during breakout strokes, explaining how the game uses keyboard keys to simulate kicks and strokes while factoring in water viscosity. The game includes a coach's view feature that shows the optimal run combination for reference. Swimming Technique Timing Discussion Glenn discussed the challenges of determining optimal timing for adding techniques like dolphin kicks during swimming training, emphasizing the importance of feel and experimentation. He shared his experience building a game to help swimmers practice timing and explained how Olympians like Kate Douglas demonstrate perfect technique execution. The discussion then shifted to focusing on maintaining velocity off the wall, with Glenn highlighting that the timing of breathing, particularly the first breath, is crucial for race performance. Swimming Technique Breakout Strategies Glenn discussed swimming techniques, focusing on breakout strategies and proper arm pulls after starting from the wall. He explained different levels of breakdown in swimming performance, from the best alternative to a bad breakout (following the second arm to air) to the worst scenario where swimmers give up velocity and breathe too early. Glenn noted that Rachel had started swimming again at a club and was implementing proper technique with one dolphin kick off each wall, though she was still working on the second arm pull sequence. Master Swimmer Technique Discussion Glenn and Barbara discussed techniques for master swimmers, emphasizing the importance of patience and proper glide before starting dolphin kicks. They highlighted how delaying the start of dolphin kicks can significantly improve performance and efficiency in the water. Glenn shared a video demonstrating streamlined dolphin kicks and explained how teaching young swimmers to focus on patience and proper positioning can help them develop better technique and achieve greater distances in the pool. Swimming Technique and Breathing Drills Glenn explained the concept of a contrast drill in swimming, which involves showing both bad and good techniques to help swimmers identify and correct their mistakes. He demonstrated how to vary breathing patterns during different strokes and discussed the importance of breath control, especially after flip turns. Glenn also shared his personal experience of using mental strategies to manage breathing while swimming, and mentioned using nose clips as a tool to improve turns and underwaters, particularly as an older swimmer. Nose Clips Swimming Technique Glenn shared his experience using nose clips while swimming, explaining how it helps maintain oxygen control and improve underwater performance, particularly during flip turns. He described how he discovered this technique through years of filming and noted that a young swimmer in Arizona improved their 100 backstroke time from 59 to 57 seconds after using nose clips. Glenn also demonstrated a training method called "give me one" where swimmers practice a single extended stroke to improve their breakout technique in freestyle. Swimming Breakout Technique Discussion Glenn and Orin discussed techniques for measuring swimming performance, focusing on exit velocity and push-off strength rather than having an endless pool. They reviewed video footage of Phelps-like breakouts, emphasizing the importance of maintaining a low head position during the breakout to merge with the surface rather than breaking through it. Glenn explained that proper breakout technique involves keeping energy forward rather than upward, using fins for speed, and transitioning from dolphin to flutter kick while maintaining a low head position. Swimming Breathing Techniques Discussion The group discussed swimming breathing techniques, focusing on a video analysis of Martin Livimagi's second arm stroke breathing at around 15 meters. Glenn explained that while breathing during races is not necessarily bad if done properly, top athletes like Phelps and Dressel are exceptionally efficient breathers. The discussion included examples of other swimmers' breathing habits, including Gretchen Walsh's world record performance and Katie's demonstration of breathing techniques with a milk cup on her head. The conversation also covered balance exercises and the importance of both muscularity and flexibility for swimmers, with Monty noting that practicing balance with a bottle on the head can be challenging due to head lifting. Swimming Techniques Discussion Session Glenn led a discussion on swimming techniques, focusing on head stability during breakouts and the differences between meters and yards in pool measurements. The group analyzed videos of swimmers like Kim and Leah Neal to demonstrate proper breakout techniques and discussed breathing strategies in distance events. Glenn announced that a guest from Finland's Olympic training center would join next week's session to discuss variations in breaststroke kick and biomechanics.

Aug. 18, 2026 - What Does a Healthy, Body-Driven Freestyle Look Like?

Download our summary newsletter of this Zoom. Body-Driven Freestyle Technique Discussion Glenn discussed his upcoming Chicago River swim on September 20th and shared personal stories about swimming with others and training at the lake. He announced the passing of Phil Whitten, a former editor of Swimming World Magazine, and expressed his admiration for Whitten's contributions to the sport. The meeting focused on discussing Body-Driven Freestyle techniques, with Glenn planning to use videos and illustrations to demonstrate the concepts, though he noted initial challenges with using AI for this purpose. China Trip and Swimming Technique Glenn discussed his upcoming trip to China on September 20th and mentioned he needs to set up a charity page to raise money. He explained the concept of Body-Driven Freestyle swimming technique, describing how it differs from instinctual swimming and focuses on the body driving the stroke rather than just arm movement. Glenn planned to demonstrate the technique through videos in the app, positioning it as suitable for both relaxed long-distance swimming and competitive swimming depending on fitness level. Body-Driven Freestyle Swimming Techniques Glenn explained the principles of body-driven freestyle swimming, emphasizing how the hand is pulled back by body rotation from the hips rather than arm movement. He discussed the importance of the two-beat kick in coordinating with arm movements to enhance rotation, noting that the kick's primary role is to assist rotation rather than provide propulsion. Glenn stressed focusing energy on driving the hand forward rather than backward, and highlighted that the goal of swimming is to move in the direction of the finish line, with a new world record being set in the mile swim. Swimming Technique and Performance Analysis Glenn discussed swimming techniques, focusing on a 19-year-old swimmer's performance at the European Championships and the importance of understanding elite swimmers' unique movements while avoiding overcorrection. He explained the difference between straight arm extension and allowing the arm to fall into the catch, illustrating that pushing straight down requires 2.5 times more effort than using a bent arm with proper catch technique. Glenn emphasized the need to teach swimmers to rely on core rhythm rather than forceful extension to prevent shoulder injuries and improve efficiency. Swimming Technique and Arm Movement Glenn discussed teaching swimmers to unlearn their instinct to grab water immediately by focusing on proper arm movement and catch position. He explained the importance of flowing the hand into the catch rather than pushing down, which helps protect the shoulder and prevent injuries. Glenn used Jason Lezak's Body-Driven Freestyle technique as an example to demonstrate proper timing and connection to the core, emphasizing that both hands should be in front of the shoulders for optimal performance. Freestyle Swimming Technique Discussion Glenn and Melinda discussed swimming technique, focusing on proper arm and shoulder positioning during freestyle. Glenn advised Melinda not to force uncomfortable positions and recommended adding rotation while maintaining comfort in the water. Glenn emphasized the importance of feeling the technique rather than strictly following rules, using examples from other swimmers like Jason and Jan to illustrate different freestyle styles. Monty asked about the timing of hip rotation relative to hand position, to which Glenn responded that it depends on various factors including balance, arm recovery style, and the swimmer's individual characteristics. Freestyle Swimming Technique Demonstration Glenn demonstrated two different freestyle swimming techniques, contrasting an arm-driven style with a body-driven style that involves rotating the body to create a sleek profile for efficiency. He explained that to increase turnover speed without increasing force, swimmers should drop their hands into the catch position sooner and allow the water to push their hands down through momentum rather than pulling harder. Glenn used James Guy's video as an example to illustrate how faster swimmers maintain the same body actions but with greater hand separation and accelerated kick. Swimmer Technique Analysis Discussion Glenn analyzed a swimmer's technique, explaining how the loping stroke creates asymmetrical movements with one arm closer to the surface and the other going underwater. He demonstrated how the hips, lats, and other body parts work together as a connected unit during the stroke. Glenn advised that younger swimmers should experiment with different techniques, but when analyzing experienced Olympians like the discussed swimmers, it's important to recognize that their techniques have been optimized through coaching and personal investment in the sport. Swimming Technique and Body Movement Glenn and Melinda discussed comparing swimmer heights and techniques, with Glenn emphasizing the importance of watching Olympic races to understand the difference between technical perfection and athletic victory. Glenn explained that Body-Driven Freestyle requires patience and water comfort before implementing the technique, particularly for triathletes and master swimmers. Monty asked about the advantages of rigid body movement versus torquing, to which Glenn responded that older swimmers should focus on connected movement as one unit rather than torquing, recommending pull-boy exercises at the ankles to strengthen the core. Swimming Technique and Balance Coaching The group discussed swimming technique coaching, focusing on addressing balance issues and connecting arm and leg movements. Lana emphasized the importance of body balance and working on balance first before advancing to more complex techniques, while Barbara shared techniques using noodles and upside-down paddles to help swimmers focus on core connection. The discussion concluded with Glenn agreeing to plan next week's session and addressing Melinda's request about energy systems and workouts, noting the challenge of creating relevant content for different coaching levels from Masters to high school athletes.

Aug. 11, 2026 - Designing Sets That Build Skills

Link to Dave Denniston's original article - Mona Lisa Workouts That Make Smiley Faces Link to Andrew's website Link to Andrew's Slide Presentation Skill Demands in Practice Design Glenn and Andrew discussed the importance of incorporating specific skill demands into every length of practice rather than making them optional suggestions. They agreed that coaches should design workouts to ensure skill requirements are achievable under pressure, with Andrew emphasizing the need to balance physiological pressure with the swimmer's readiness. Glenn concluded by transitioning the discussion to an interactive Q&A session where attendees could ask questions about workout design. Swimming Skill Development Strategies Andrew discussed challenges in developing swimming skills and emphasized making learning inevitable by creating situations where success is more likely. He highlighted the importance of integrating skill development with training to challenge swimmers under pressure and ensure changes transfer to actual swimming. Andrew provided examples of specific drills and sets that force attention on skills while allowing for feedback and effective coaching, balancing targeted drills with regular swimming to capitalize on their respective strengths. Skill Development in Swimming Training Andrew presented a comprehensive framework for incorporating skill development into swimming training sets, emphasizing the importance of alternating between focused skill work and regular swimming to maintain engagement and transfer skills to actual competition. He outlined various tools coaches can use including stroke counts, drills, training aids, resistance equipment, and hand postures to challenge swimmers and help them develop specific skills. The discussion included practical examples of how to design sets with clear skill goals and how to adjust the difficulty level based on individual swimmers' capabilities, with Glenn and Barbara sharing positive experiences using similar approaches with their teams.

Underwater Breaststroke.

Now move on to Underwater Breaststroke. By surrounding your body with water, you can tell instantly when something is slowing you down. If your pull is too big, you’ll feel the resistance. If your kick is too big, you’ll feel the resistance. If your head and neck are not in line, you’ll feel the resistance. On a sunny day, you can use your shadow to see the resistance. See if you can keep your shadow moving at all times. Make adjustments until you and your shadow flow smoothly down the pool. Your senses are heightened under water, so use this drill to feel where the water is stopping you or slowing you down. The more narrow and streamlined your body, the less resistance you’ll feel. Try to keep the hips involved as much as possible. There’s a tendency to let the hips go a little flat under water. The goal is to adjust your stroke so that everything keeps moving forward. Use this drill to work on economy of motion. From fingertips to toes, you want to end in a perfect, pointed, streamlined position at the end of each stroke. Use your shadow to check your position.

Aug 4, 2026 - How Can We Effect Change in Our Swimming?

Swimming Technique and Training Discussion Glenn and Suzy discussed historical swimming techniques, with Suzy sharing her experience of switching from breathing every other stroke to every stroke under coach George Haynes, which improved her performance significantly within a month. The conversation then shifted to training principles, with Glenn referencing The Talent Code and The Little Book of Talent as resources for understanding improvement processes. Glenn emphasized that errors typically clear in 2-3 reps rather than days, and discussed the challenge of determining how many attempts to give before deciding a technique change isn't working, noting that feeling good isn't always an indicator of proper technique. Evidence-Based Swimming Feedback Techniques The group discussed the importance of providing evidence and feedback to swimmers during training. Glenn and Andrew emphasized using video evidence and objective data to justify technique changes, rather than relying solely on a swimmer's feelings. They highlighted the need to consider both physiological limitations and the swimmer's effort level when implementing new corrections. The discussion also touched on the effectiveness of tools like the Endless Pool in providing measurable feedback to swimmers. Sensory Feedback in Swimming Techniques Glenn and Robin discussed sensory feedback in swimming technique development, with Robin explaining that proprioceptive signals and muscle memory are key indicators for swimmers learning new techniques. Glenn noted that complex motions make it difficult for swimmers to focus on all elements simultaneously, and suggested keeping instructions simple. The discussion then shifted to a study about stroke development, highlighting that swimmers often struggle with new techniques because the old habit remains intact while the new stroke is still being learned as separate components rather than a complete package. Swimming Teaching Techniques Discussion The group discussed teaching techniques for swimming, focusing on how to help swimmers feel and understand proper arm movements, particularly in backstroke. Glenn and Suzy shared experiences about using both in-water and dry-land exercises to demonstrate muscle activation and resistance, with Suzy emphasizing the effectiveness of hands-on instruction in the pool. Andrew stressed that the key priority is helping swimmers physically feel what they need to do rather than just explaining it, while Glenn shared his approach of using minimal verbal instruction and physical signals during coaching, noting that less talking is often more effective for communication with swimmers. Athlete Anxiety and Coaching Strategies Paul shared a technique he used with a nervous swimmer by showing her videos of puppies before a meet, which helped reduce her anxiety and improve her performance. Glenn noted that modern athletes seem more relaxed and smile more behind the blocks compared to previous generations. The group discussed coaching strategies, with Robin suggesting reframing stress as preparation and using mental tasks to distract athletes, while the conversation concluded with a discussion about how to effectively assess if athletes have truly implemented coaching changes during practice. Teaching Older Master Swimmers Cynthia discussed her approach to teaching older master swimmers (ages 65-80), explaining how she observes their technique and provides feedback on both physical and intellectual aspects of swimming. She noted that about 20 of her swimmers are top 10 competitors, and Glenn commented on how older swimmers can feel the direction and momentum of movements despite not moving fast. The conversation concluded with a discussion about the challenges in measuring the effectiveness of swimming technique changes, with a reference to a study finding benefits were nearly negligible in real-world settings. Contextual Interference in Sports Practice The group discussed the concept of contextual interference in sports practice, with Barbara explaining that it refers to mixing up practice tasks or changing environments, which causes lower performance during practice but leads to better skill retention and transfer later. They examined a study showing that spending 20 minutes explaining concepts to students significantly improved their understanding and reduced resistance. The discussion concluded with insights about trusting feelings in practice, noting that while feeling good doesn't always indicate familiarity, it can sometimes indicate actual improvement, and coaches should listen to athletes' feedback about how they feel during practice. Distinguishing Good and Bad Pain The group discussed the challenge of distinguishing between good and bad pain, particularly when coaching young athletes. Glenn shared that the difference between a good start and a bad start becomes more pronounced with age, emphasizing how important technique is. Robin explained how the feeling of speed increases exponentially, similar to how drag increases at higher speeds. The conversation concluded with Glenn raising the question of how to explain the difference between soreness and pain to young athletes who want to please their coaches. Communicating Pain with Young Swimmers Glenn and the team discussed challenges in communicating with young swimmers about pain and injury, particularly distinguishing between muscle soreness from hard work and joint pain that indicates a potential injury. Melinda suggested that coaches can notice when swimmers change their stroke patterns as a compensation for pain. Dave shared his approach of explaining to athletes that muscle soreness during exercise is typically good pain, while sharp pain in joints indicates a problem, and he uses a 4-to-1 ratio rule to help swimmers understand the timeline for addressing shoulder issues. Swimming Instruction Techniques Discussion The group discussed swimming instruction techniques, focusing on external versus internal focus methods. They reviewed research showing that telling swimmers nothing and having them practice the action actually improved performance better than instructing them to pull their hands back. The team agreed that giving external targets and focusing on one instruction at a time before swimming is more effective. For next week's meeting, Andrew will take the lead to discuss set design concepts, focusing on how to incorporate skill development into training sets while maintaining organization and clarity. Chat 2026-08-04 12:02:06 From Coach Dan . to Everyone: equipment in the basement and it got flooded? 2026-08-04 12:09:12 From Barbara Hummel to Everyone: You benefitted from training “at altitude” for all those years. 2026-08-04 12:09:54 From Coach Dan . to Everyone: I think if you can see the improvement for parts of laps during the first few days it is a good sign. I feel that a lot of my believes and opinions can be answered from the book 'The Talent Code" by Daniel Coyle 2026-08-04 12:15:01 From Coach Dan . to Everyone: If you don't see the swimmers doing anything different after a week or two (are they trying? Do they need a new way of it being presented / instructed?) If they are not trying, it is not going to change. Can they make changes? Do the practices allow for it? 2026-08-04 12:16:05 From Cynthia Smith to Everyone: I frequently tell a swimmer trying a new correction that it should feel ‘different’, and it probably will feel ‘wrong’ at first. Video helps them see that ‘wrong’ does deliver a better result. 2026-08-04 12:16:12 From Monty Krieger to Everyone: “are you going to believe me or your lying eyes!” 2026-08-04 12:26:25 From Monty Krieger to Everyone: The shout down the lane could work if it is short and equivalent to swimmer looking a mirror or overhead rope, etc. cannot require too much processing of what you say. E.g., for backstroke arms crossing over: “WIDER” 2026-08-04 12:28:54 From Coach Dan . to Glenn M (direct message): This is a direct message, did not want to post these links without running it buy you: Link to a pdf of the talent code: 850048_The+Talent+Code.pdf From Amazon: https://amzn.to/4yXF41o The LIttle Book of Talent: https://amzn.to/4w7JSOW 2026-08-04 12:29:00 From Robin McQuinn to Everyone: “Have Fun!” Because fast is fun 2026-08-04 12:30:09 From Coach Dan . to Everyone: The is what Gary Hall Sr said to Jr before the meets, because Sr did not have much fun 2026-08-04 12:30:15 From Coach Dan . to Everyone: Have Fun 2026-08-04 12:30:27 From Glenn M to Coach Dan . (direct message): Of course… post that! 2026-08-04 12:34:29 From melinda Wolff to Everyone: It seems to me that as coaches, we feel that we're supposed to know exactly what to say when. If we relieve ourselves of this heavy responsibility, we, too, can "have fun" as coaches. 2026-08-04 12:35:02 From Coach Dan . to Everyone: Here are some links. First is to a pdf file of the book The Talent Code and the next 2 are if you want to buy the books from Amazon. Link to a pdf of the talent code: 850048_The+Talent+Code.pdf From Amazon: https://amzn.to/4yXF41o The LIttle Book of Talent: https://amzn.to/4w7JSOW 2026-08-04 12:36:00 From Cynthia Smith to Everyone: They tell you 2026-08-04 12:36:54 From Coach Dan . to Everyone: Or your 5 min / swimmer lesson during practice 2026-08-04 12:37:33 From melinda Wolff to Everyone: Does it have to be "measurable?" How do we know that a better race time was from a changed stroke? Or some other uncontrolled factor? 2026-08-04 12:39:37 From Monty Krieger to Everyone: Replying to "Here are some links. First is to a pdf file of the...": thanks 2026-08-04 12:40:33 From melinda Wolff to Everyone: Some of the time improvements from simple changes, like streamlining more/better, is kinda obvious. The more complex changes, like breathing patterns perhaps, are much harder to determine if they have "stuck" and resulted in positive outcomes. 2026-08-04 12:44:24 From Monty Krieger to Everyone: The traditional concept of contextual interference—the long-held motor learning belief that random practice uniformly outperforms blocked practice for retention—is challenged by recent meta-analyses showing little to no evidence of this effect in applied sports settings. [1, 2] The Traditional Theory Blocked practice: Practicing a single skill repeatedly before moving to the next, yielding high initial performance but lower retention. [1, 2] 2026-08-04 12:44:34 From Monty Krieger to Everyone: The Traditional Theory Blocked practice: Practicing a single skill repeatedly before moving to the next, yielding high initial performance but lower retention. [1, 2] Random practice: Interleaving multiple skills or variations, causing high contextual interference that purportedly forces schema elaboration and better long-term transfer. [1, 2] 2026-08-04 12:44:43 From Monty Krieger to Everyone: The Myth and Modern Evidence No sports generalization: Recent systematic reviews and meta-analyses find that overall performance during acquisition, retention, and transfer tests in sports is largely unaffected by these specific practice schedules. [1] Constrained conditions: True contextual interference effects mostly appear in tightly controlled laboratory tasks rather than complex, real-world athletic environments. [1, 2, 3, 4] 2026-08-04 12:44:53 From Monty Krieger to Everyone: Overstated binaries: The rigid dichotomy between blocked and random practice ignores individual differences, skill complexity, and the nuanced, optimal levels of variability required for true learning. [1] For a detailed review of the research paper challenging this belief: 2026-08-04 12:48:24 From Beth Baker to Everyone: Isn’t that the value of stroke counting and getting a time? 2026-08-04 12:48:45 From Beth Baker to Everyone: It doesn’t have to feel good to have a good time coupled with a good stroke count. 2026-08-04 12:55:34 From Cynthia Smith to Everyone: Harder for senior masters (65-80 years old) to tell the difference between sore and injured. Coaches asking questions when they see stroke degrading fairly quickly can intervene before the swimmer realizes they have a new injury. 2026-08-04 12:55:53 From melinda Wolff to Everyone: Who remembers the days of the "ExerGenie" - hurts one's shoulders yet the poster in the dryland room stated, "No Gain, No Pain." Several shoulder surgeries later ... I was one of those 13 yo's who never complained of pain. 2026-08-04 12:56:19 From Coach Dan . to Everyone: No is trying any more - maybe it is because people are not getting out of the pool 'falling down' on the pool deck after practice 2026-08-04 12:57:35 From melinda Wolff to Everyone: Excellent advice, Dave! 2026-08-04 13:00:16 From Coach Dan . to Everyone: I like this (also talked about in those books) 2026-08-04 13:01:35 From Coach Dan . to Everyone: I think doing both of these on this topic was really good 2026-08-04 13:02:22 From Cynthia Smith to Everyone: Good discussion, thanks. 2026-08-04 13:03:45 From Coach Dan . to Everyone: Yes, Euro and Pan Pax next week 2026-08-04 13:03:45 From Julie Phillips to Everyone: Thank you!

July 28, 2026 - Why Is It So Hard to Change?

Why Is It So Hard to Change? Slide show download KeyNote https://sinosend.com/w/nRC0zOo PowerPoint https://sinosend.com/w/zwgLshG Too often, athletes think that success comes from working harder, longer, faster, or under more extreme conditions. More often, success comes when an athlete learns the correct things to focus on – and they’re usually the most basic and simple things -- and then commits to doing them correctly over and over and over again. Our instinct for hard work is often at war with the quest for feel for the water and an instinct for speed. Join us this week as we talk about why it’s so hard to make lasting change in our swimming. Monday Discovering Freestyle Efficiency Step 1 https://www.goswim.tv/lessons/1007-freestyle-discovering-efficiency-step-1 Tuesday Freestyle Drill: Balance Progression https://www.goswim.tv/lessons/2237-freestyle-balance-progression Wednesday Freestyle Drill: First Breath https://www.goswim.tv/lessons/1483-freestyle-first-breath Thursday Freestyle Drill: Head Position https://www.goswim.tv/lessons/1918-freestyle-head-position Friday Freestyle Drill: Disappear Behind Your Hand – Bonus Edition https://www.goswim.tv/lessons/1870-freestyle-disappear-behind-your-hand-bonus-edition Saturday Building a Better Pushoff: Hand Lock and Headlock https://www.goswim.tv/lessons/2980-handlock-and-headlock Sunday Joao de Lucca: Flip Turn – Step 1 – The Approach https://www.goswim.tv/lessons/2070-flip-turn-step-1-the-approach

Backstroke - Head Position - Under Water

Snake Drill

A quick video showing the "snake drill". Slightly leading with the hands.

Grant House - 50 Free Under - Faster

Raw video used to determine rate and stroke eval for Grant House. This 50 is a time of :22.13.

July 14, 2026 - The Feedback Gap

Quick recap The meeting featured a discussion between Glenn and Zach Moss, the Head Fencing Coach at Northwestern University, about the differences and similarities between swimming and fencing, particularly in coaching and feedback methods. Glenn highlighted the "feedback gap" in swimming, where mistakes are not immediately apparent, unlike in fencing where feedback is instant and physical. Zach explained the structure of fencing training, emphasizing the importance of footwork, individual instruction, and the normalization of losing. Glenn proposed the idea of implementing a "5-minute private lesson" in swimming, where a coach gives hyper-focused attention to one swimmer at a time, inspired by the individualized instruction common in fencing. They also discussed the frequency of competition, the mental aspects of both sports, and the potential benefits of reframing loss as a learning opportunity. The conversation aimed to explore how swimming could adopt some of fencing's coaching strategies to improve athlete development. Summary Individualized Swimming Coaching Approach Glenn discussed his idea for a swimming coaching approach that would involve a coach providing 5-minute focused sessions on individual swimmers, switching between different kids every 5 minutes to give each child personalized attention. He explained that traditional swimming coaches are resistant to private lessons due to financial and control concerns, but this method would allow for efficient individual attention while maintaining team structure. Glenn noted that current group coaching lacks sufficient individual feedback, comparing coaches to sharks that only notice problems when they become obvious. Fencing vs Swimming Training Approaches Glenn presented a comparison between fencing and swimming training approaches, highlighting key differences in feedback mechanisms, training environments, and competitive structures. He explained that fencing provides immediate knowledge of results through visible indicators and frequent competition, while swimming results are delayed until reaching the wall, creating different learning experiences for athletes. Glenn outlined specific aspects they could discuss, including private versus group lessons, entry age requirements, and training timelines for both sports. Fencing and Swimming Coaching Insights Glenn welcomed Zach Moss, the Head Fencing Coach from Northwestern University, to discuss teaching methods and insights from different sports. Zach shared his background as a former competitive swimmer who switched to fencing, explaining that he grew up doing both sports simultaneously. Glenn noted the difference between swimming and fencing in terms of immediate feedback and outcomes, expressing interest in learning how these insights could be applied to swimming coaching. The discussion began to focus on comparing teaching processes between the two sports, with plans to review slides together. Fencing Coaching Techniques Discussion Glenn and Zach discussed fencing techniques, training approaches, and recruiting strategies, with a focus on the importance of individual instruction and feedback in developing fencers. Zach explained how fencing uses immediate feedback through physical contact and scoring to teach skills, contrasting this with swimming where outcomes are delayed until the end of races. Glenn identified a key insight from the discussion about implementing "5-minute private lessons" where coaches focus intensively on one athlete at a time during group practice sessions, which could be adapted for swimming coaching to provide more personalized attention.

July 7, 2026 - Let's Talk Fins

Pick up your SlipFins here and use the promo code "goswimtv" for your discounted price. ----------------------------------------- Swimming Business Origins and Innovation John discussed the origins of his swimming business with Glenn, describing how it started as a hobby with teammate Pablo Morales and how Glenn was one of the early supporters who helped guide the business. He explained the development of their innovative products, including the monofin and front-mounted snorkel, emphasizing the importance of educating customers about the benefits and proper usage. John noted that while competitors copied their snorkel design after the patent expired, they continued to iterate and improve their products, including developing a stability snorkel with a padded attachment. Swimming Fins Design and Regulations Glenn and John discussed the design principles of swimming equipment, focusing on how modern fins minimize interference and become an extension of the swimmer's body. Helen, a referee for open water events, explained that fins are not allowed in mass-start events due to safety concerns, but there is an assisted category for swimmers using wetsuits or other aids where their times still count but they cannot win awards. The discussion also touched on the historical development of fins, from Leonardo da Vinci's concepts in the 1400s to Benjamin Franklin's wooden versions, and noted that some open water races in Europe do allow fin swimming as a separate category. Triathlon Swimming Equipment Discussion John discussed how triathlon organizations now allow front snorkels to address swim anxiety, noting that most triathletes only complete about one and a half events due to swimming fears. He recommended slip fins as the ideal choice for recreational swimmers, describing them as lightweight, comfortable, and providing a larger foot surface without being heavy equipment. The discussion ended with John beginning to address design variables of different fin types and their impact on body position. Swim Fin Use Case Recommendations John explained the different use cases for various fins, noting that the Slip Fin is designed to mimic race-paced training with a natural feeling and fast foot speed due to its exact anatomical shape fit. He recommended using the oversized Edge fin for heavy resistance kicking sets and the Slip Fin for specific swim sets and warm-ups, as it allows for better tempo and stroke control. John also suggested having multiple fin types in a gear bag, comparing it to having different cars for different purposes, and highlighted the affordability and versatility of the Slip Fin for various training applications. Swimming Coaching and Product Development Glenn discussed his swimming coaching approach, emphasizing the importance of teaching elegant warm-up techniques to young swimmers before focusing on speed. John explained the product development process for the slip fin, using the metaphor of water boiling at 212 degrees to illustrate how small adjustments can lead to significant improvements. Glenn and John both highlighted that the development process involves extensive testing with actual swimmers rather than relying solely on CAD or wind tunnel testing, with John mentioning they likely went through around 100 different designs before settling on the current version. Swimming Fin Product Development Insights John explained that AI cannot fully replace product development due to the need for iterative improvements based on real-world measurements and feedback. He shared insights about foot measurements for their swimming fin product, noting that 90% of female swimmers aged 13 and older fit in small sizes (21-24 centimeters), while 60% of men fit in medium sizes. John emphasized the importance of proper foot placement in the fin for optimal performance, explaining that swimmers should position their feet 85% into the fin to achieve the best results. Innovative Swim Fins Development John discussed the development of swim fins that no longer require a heel cup or strap, mentioning that patents are in place in multiple countries. He explained that the fins come in different sizes with an 8% growth difference between sizes, and all products are yellow to make them easily recognizable on production decks. John emphasized their mission to create high-quality technical products that help people swim better for a lifetime. Swimming Innovation with Slip Fins Van shared his experience with the Dressel Project, which aims to determine if someone can swim as fast as Caleb Dressel for 25 yards using any equipment except a tow boat. He discussed his work with swim fins, particularly highlighting the benefits of slip fins for improving kicking velocity and reducing ankle pain compared to other types of fins. John emphasized the importance of collaboration and innovation in swimming, noting how new approaches like slip fins represent a departure from traditional designs that haven't changed in centuries. Glenn asked about recommendations for master swimmers with calf problems, and John suggested slip fins as a more friendly option compared to Zoomer fins. Slip Fin Design Discussion John explained that the slip fin allows for greater foot movement and flexibility compared to traditional fins like the Zoomer, which have a rigid front end that hinders natural kicking motion. Glenn shared a visual demonstration he created in Claude showing how pointed toes create different water vortices than slightly angled toes, and discussed how the rigid nature of Zoomers can cause calf cramping due to restricted flexibility. John supported this by explaining that their study found the slip fin's design eliminates the forced hinge action that occurs with traditional fins, allowing for more natural and fluid movement. Slip-on Fins Sizing Discussion John discussed the slip-on fins, addressing common questions about sizing and fit. He explained that there is a learning curve when first using the fins due to the foreign feeling of the gasket around the foot, but users will adapt over time. Suzy asked about sizing issues she experienced, and John recommended trying a medium size and noted that the company offers customer support to help with proper sizing. John also shared positive feedback from recent demos at swimming clubs and mentioned plans to expand the product line to include smaller sizes for younger swimmers and people with disabilities.

1/2 Kneeling Adductor Mobility

Promote blood flow to the groin area while lengthening the adductors. Download the 6-week Training Guide here. Important Note to the Viewer Before beginning this or any other exercise program, we advise you to consult a physician to make sure that the exercises presented here are safe for you in light of your current physical condition and history. Go Swim Productions, LLC takes no responsibility for any problems that may arise because of your particular condition. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.