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July 8, 2025 - Breaststroke: Cobra and Pull the Hips Forward

Breaststroke: Cobra and Pull the Hips Forward This week we share some fun drills that will help you REALLY feel and understand the breaststroke concept of pulling the hips forward. Come join the discussion. Monday Davo Drills: Cobra Watch and you’ll see how this breaststroke drill gets its name: Cobra. https://www.goswim.tv/lessons/189-cobra Tuesday Jessica Hardy: Stretch 17 Child’s Pose into Cobra Pose Olympian Jessica Hardy uses a basic yoga pose to prepare for fast breaststroke. https://www.goswim.tv/lessons/1097-stretch-17-child-s-pose-into-cobra-pose Wednesday Breast Drill: Radical Cobra “Radical” means over-teaching or over-exaggerating something to drive home the point! https://www.goswim.tv/lessons/2211-breaststroke-radical-cobra Thursday Amanda Beard: Pull Your Hips Forward Pulling the hips forward is one of Amanda Beard’s most basic focus points for breaststroke. https://www.goswim.tv/lessons/525-pull-your-hips-forward Friday Felipe Lima: Hips Felipe Lima is a Brazilian World Championship medalist. He excels at pulling the hips forward in breaststroke. https://www.goswim.tv/lessons/2618-breaststroke-hips Saturday Breast Drill: Under Lane This is one of the most fun drills ever, and has the added benefit of teaching you how to pull the hips forward on breaststroke. https://www.goswim.tv/lessons/1394-breaststroke-under-lane Sunday Breast Drill: Separation Drill Breaststroke Separation Drill teaches many things, including how to pull the hips forward. https://www.goswim.tv/lessons/1391-breaststroke-separation-drill Breaststroke Teaching Techniques Glenn discussed his approach to teaching swimming, particularly breaststroke, to young swimmers. He emphasized the importance of proper technique, including length, extension, and surface tension. Glenn demonstrated the cobra drill to illustrate how to draw the hips forward and explained the concept of minimizing resistance while maximizing payback in breaststroke. He also highlighted the need to balance tuck and extension in teaching, depending on the individual swimmer's flexibility and strength. Swimming Drills and Technique Focus Glenn demonstrated various swimming drills and techniques, focusing on the importance of drawing the hips forward and squeezing the glutes. He emphasized the need to simplify instructions for younger swimmers and highlighted the "Fluke Drill" as a challenging but effective way to improve leg movement. Glenn also discussed the value of practicing on land to internalize the desired movements before applying them in the water, using yoga-like exercises to help swimmers feel the correct positions. Effective Teaching Progression Strategies Glenn discussed his teaching approach, emphasizing the importance of focusing on specific tasks and ensuring proper progression in skills development. He shared an example of a yoga exercise, clarifying the correct pose and the importance of attention to detail. Glenn also highlighted the challenge of trusting the progression in teaching and the need to build on previous steps effectively. Breaststroke Technique and Individualization Glenn discussed breaststroke technique, focusing on the importance of individualization in kick style and the role of hip draw in generating forward momentum. He analyzed videos of Olympic champions Amanda Beard and Felipe, highlighting how different athletes achieve success with varying kick techniques, and emphasized that the key is finding the right balance between resistance and payback for each swimmer. Breaststroke Hip Technique Drills Glenn discussed breaststroke technique, focusing on the role of the hips in the stroke. He explained that in breaststroke, the hips should stay relatively flat and draw forward rather than dropping down when the head comes up. Glenn demonstrated several drills to help swimmers focus on hip movement, including a lane line drill where the swimmer brushes their butt against the lane line to trigger hip draw. He also discussed the importance of relaxing the legs to allow for proper hip draw in the separation drill. Barbara agreed that focusing on hip movement is an effective way to teach breaststroke and suggested using breaststroke with a pull buoy as another drill to emphasize hip draw. Swimming Techniques and Training Improvements Glenn led a discussion on swimming techniques, focusing on breaststroke and muscle-ups. He shared videos and exercises to help children understand and improve their strokes. Paul suggested using muscle-ups to strengthen kicks and hand positions. Karen and Glenn discussed the benefits of coming up and forward in strokes. They agreed to explore mobility exercises and dry land training for each stroke. Glenn mentioned upcoming projects, including a podcast on talent and filming races to improve data analysis for age group swimmers.

Cobra!

Watch Staciana in slow motion and you’ll see how this drill gets its name – Cobra. The hips pull forward… then the body strikes. Hips forward…then attack. Start in a laid-out position. Press the chest in, which sends the arms out and the hips UP. As the insweep begins, draw the hips forward to set up for the next kick. Then kick and lay out to get ready for the next cycle. Press the arms out and the hips up. Then pull the hips forward. That’s the entire goal of the drill. Don’t worry about your arms or your head. Just pull the hips forward and land forward into the next cycle. Focus completely on drawing the hips forward. Start in a laid-out position. Then press…draw…kick.

The Third 50 - When to Start Teaching Data

Glenn Mills and Wayne Goldsmith discuss the importance of starting to teach data and swimming fundamentals early, emphasizing that teaching kids concepts like length and tempo at a young age makes their learning easier and more effective. They highlight the benefits of using technology to enhance coaching, such as providing personalized feedback and making stroke mechanics more understandable. Glenn shares his experience with a new software that gathers data from 3,000 races, showing how understanding length, tempo, and duration can improve performance. They also touch on the need for coaches to adapt to new technologies and methods to better engage and develop young athletes.

June 3, 2025 - Breaststroke Sculling…for the Feet!

Monday Dave Denniston Drills: Wall Kick Dave Denniston and Staciana (Stitts) Winfield demonstrate a drill that gives immediate and constant feedback on the efficiency of your breaststroke kick. https://www.goswim.tv/lessons/183-wall-kick Tuesday Breast Drill: Single-Leg Kick Single-leg breaststroke kick makes you acutely aware of any differences between your right leg and left leg. It also increases quickness and coordination in the legs and feet. https://www.goswim.tv/lessons/1026-breaststroke-single-leg-kick Wednesday Breast Drill: Eggbeater Warmup Egg-beater kick awakens the inner shin and ankle for a better breaststroke kick. https://www.goswim.tv/lessons/833-breaststroke-eggbeater-warmup Thursday Roque Santos: Pull-Buoy Kick Olympian Roque Santos demos one of the most effective drills for increasing awareness of kick size and timing. https://www.goswim.tv/lessons/497-pull-buoy-kick Friday Felipe Lima: Narrow Kick with Band Olympian Felipe Lima uses the FINIS Pulling Strap to help him focus on a more narrow kick. https://www.goswim.tv/lessons/2663-narrow-kick-with-band-breaststroke Saturday Breast Drill: High Heels Kick Practicing Head-Lead Breaststroke Kick on both your front and back gives immediate feedback on how well you’re positioning the thighs, knees, ankles and feet – like sculling for the lower half of your body! https://www.goswim.tv/lessons/1353-breaststroke-high-heels-kick Sunday Dave Denniston Drills: 2 Sculls and a Pull Here’s the week’s final exam: a drill that combines sculling with the arms and “sculling” with the feet. https://www.goswim.tv/lessons/196-2-sculls-and-a-pull Breaststroke Kicking Technique Workshop Glenn led a swimming technique discussion focusing on breaststroke kicking exercises. He demonstrated wall exercises to teach proper heel recovery rather than knee recovery, emphasizing the importance of maintaining a straight line from shoulders to feet while preventing kicking the wall. Glenn explained how to progress from vertical wall kicks to horizontal position kicks, stressing the importance of maintaining movement and connection with the water rather than static kicking. He noted that while Staciana had good hip flexibility, most swimmers would be more flat against the wall, and discussed how to adjust technique based on individual body types and flexibility. Breaststroke Kicking Techniques Glenn discussed breaststroke technique, focusing on the importance of kicking forward rather than upward and the need to keep heels underwater to avoid kicking air. He explained how flexible ankles can sometimes lead to incorrect kicking form and shared insights from David Marsh about heel-led kicks. Glenn also described a single-leg breaststroke drill he learned from Mike Behrman, emphasizing how it helps swimmers break ingrained patterns and think more critically about their technique. Breaststroke Foot Positioning Techniques Glenn discussed the importance of foot positioning in breaststroke, explaining that the ideal angle for the foot is 90 degrees to maximize water catch. He noted that some swimmers naturally have better ankle flexibility, allowing them to achieve this position more easily. Glenn emphasized that achieving optimal foot placement requires practice and working with a coach to determine the exact point of catch. He also highlighted the importance of finding the right balance between power and flow in breaststroke, explaining that sometimes slowing down and reaccelerating can produce higher peak velocities. Breaststroke and Freestyle Technique Drills Glenn discussed the importance of teaching breaststroke and freestyle techniques to make a significant impact on swimmers, emphasizing the need for a better line and glide in these strokes. He demonstrated a drill involving underwater kicking and recovery techniques, highlighting the significance of proper foot placement and the creation of a "cone of disruption" to improve breaststroke performance. Glenn also stressed the importance of helping swimmers become aware of their technique mistakes and the satisfaction of seeing them correct their form. Breaststroke Kick Techniques and Safety Glenn demonstrated and explained various breaststroke kick exercises, emphasizing the importance of warming up with egg beater kicks to prevent groin injuries. He recommended using PDF fins for smooth underwater filming and explained how they help swimmers develop a better sculling action. Glenn also showcased Rock's technique, highlighting his narrow kick recovery and powerful finish, which he encouraged swimmers to emulate. Optimizing Swimming Techniques Glenn discussed techniques for improving swimming performance, focusing on exercises using a pull buoy and resistance bands. He analyzed videos of elite swimmers, particularly Felipe, to demonstrate optimal stroke mechanics and recovery positions. Glenn emphasized the importance of maintaining a straight line from the shoulders to the hips and knees during the stroke, and highlighted how world-class sprinters can execute these techniques both in sprints and long, slow distances. Breaststroke Technique and Drills Glenn and Orin discussed breaststroke technique, focusing on the importance of a narrow recovery and proper foot placement to minimize resistance. They explored various drills, including the "fluke drill" which involves exaggerating the finishing action to improve flow and timing. Glenn emphasized the need for coaches to demonstrate proper technique without swimmers watching, and mentioned teaching a new intern at Northwestern. They also discussed using rubber bands as a tool to help swimmers maintain proper leg position during drills. Swimming Technique Training Progression Aleks presented a detailed teaching progression for swimming techniques, including underwater dolphin kicks, with specific drills and cues for different age groups and skill levels. He demonstrated how he uses data from swim app analytics and video analysis to create targeted training plans, with the goal of helping swimmers reach gold medal standards in the high performance group. Glenn praised the comprehensive approach, emphasizing that coaches should track athlete performance data to remain competitive.

May 27, 2025 - Breaststroke Timing

GoSwim Live - Breaststroke Timing No two breaststrokes are alike. But great breaststrokes share one thing: streamline timing. Join us this week as we discuss how and why to improve your breaststroke timing and LINE. Monday Brendan Hansen: Streamline Timing Slow-motion footage of Brendan Hansen reveals his timing. Get the front end of the body back into streamline before delivering the kick. https://www.goswim.tv/lessons/237-streamline-timing Tuesday Amanda Beard: Streamline! For Amanda Beard, breaststroke timing comes down to creating as little resistance as possible when she pulls, kicks, and glides. https://www.goswim.tv/lessons/524-streamline Wednesday Eric Shanteau: Breaststroke Timing “Breaststroke is all about timing. If your timing is off, different parts of your body are going to be fighting each other and your whole stroke will be off.” -- Eric Shanteau https://www.goswim.tv/lessons/733-breaststroke-timing Thursday Breaststroke Drill: Kick Recovery Timing (Adam Ritter) Here’s how to time the recovery of your kick for a faster breaststroke. It’s all about maintaining your LINE for as long as possible in each stroke cycle. https://www.goswim.tv/lessons/2084-breaststroke-kick-recovery-timing Friday Breaststroke Drill: Separation Drill Here’s a great combination: Glenn Mills demonstrating a Steve Haufler drill for improving your breaststroke timing. https://www.goswim.tv/lessons/1391-breaststroke-separation-drill Saturday Breaststroke Drill: Toe-Draw Recovery This timing focus lasts for an instant but can have a major impact on improving your breaststroke LINE. https://www.goswim.tv/lessons/1968-breaststroke-toe-draw-recovery Sunday Breaststroke Drill: Timing Your Breath Are you muscling your stroke…or finessing it? The answer lies in how you time the breath. https://www.goswim.tv/lessons/921-breaststroke-timing-your-breath Summary Website Development and Future Plans Glenn and Thomas discussed the development of Glenn's website, noting its evolution since 2007-2008. They briefly touched on the high cost of transcription services in the past, with Glenn mentioning that AI advancements might now make such services more affordable. The conversation then shifted to Glenn's plans for a clinic and race, which he had to miss this year but hopes to attend next year. The conversation ended with Glenn preparing to start a recording about breaststroke timing, with Berrin confirming the video quality looked good. Enhancing Young Swimmers' Techniques Glenn shared insights from a clinic with young swimmers in Indiana, emphasizing the importance of teaching stroke length, stroke rate, and proper technique. He highlighted how focusing on breaststroke can significantly impact young athletes' understanding of swimming concepts. Glenn stressed the significance of achieving a streamlined position and gliding for longer periods, which are skills that elite swimmers can master by slowing down. He also discussed the need to convey to young swimmers the idea that they can emulate the techniques of Olympians by owning the environment of the water and making productive movements. Breaststroke Technique and Timing Glenn discussed breaststroke technique, focusing on timing and body position. He emphasized the importance of "down and out" before "up and in" movements, and explained how to achieve a streamlined position underwater. Glenn also highlighted the significance of proper foot engagement and timing, advocating for the front of the body to be ready to accept propulsion before the kick. He stressed the importance of hitting the line at the end of each stroke and encouraged continuous practice of these techniques. Understanding Amanda's Breaststroke Technique Glenn discussed the swimming techniques of Amanda, focusing on her breaststroke style and the mathematical principles behind it. He explained that Amanda's high swimming position was not just a rule to follow but had a specific reason, which was later understood through Amanda's analysis. Glenn highlighted how Amanda's technique, particularly her use of the streamline position, differs from what is typically taught, emphasizing the importance of understanding the "why" behind swimming techniques. Breaststroke Technique Analysis and Adaptation Glenn analyzed Amanda's breaststroke technique, noting her unique ability to draw her arms high while maintaining power and efficiency. He emphasized that while her technique might appear flawed to beginners, it demonstrates the importance of finding the right balance in breaststroke through mathematical equations and individual adaptation. Glenn also discussed the role of the pole in breaststroke, explaining that it anchors a spot in the water to draw the hips forward, and highlighted Amanda's ankle flexibility and kick strength as key factors in her success. Breaststroke Kick Technique Analysis Glenn discussed breaststroke technique, focusing on the timing and positioning of the kick. He analyzed videos of swimmers like Eric Chanto and Adam Ritter to demonstrate how different athletes execute the stroke with varying degrees of kick recovery and flexibility. Glenn emphasized the importance of delayed kicking and full body extension, attributing these techniques to successful coaches like Eddie Reese and David Marsh. He also introduced the separation drill as a method to teach swimmers to delay the initiation of the kick, highlighting its effectiveness in improving stroke technique. Russian Swimmer's Artistic Breaststroke Technique Glenn presented a video analysis of a Russian swimmer's breaststroke technique, highlighting her exceptional hip and ankle flexibility, early foot turnout, and smooth foot recovery. He emphasized the importance of maintaining a narrow kick recovery and keeping the toes together for as long as possible during the stroke. Glenn compared the swimmer's technique to Russian ballet, describing it as "artistic" and "beautiful," and suggested that swimmers focus on the sliding motion of the front of the foot and toe during the stroke. Breaststroke Technique and Movement Fundamentals Glenn discussed breaststroke technique, emphasizing the importance of proper timing and head position. He showed a video of a swimmer demonstrating incorrect technique, with the head too high. Glenn explained that in breaststroke, the hands should primarily move outwards rather than backwards, using leverage to draw the body forward. He also shared insights from his experience filming with Ernie in 1983, highlighting the minimal backstroke movement in breaststroke. Beth asked about the concept of pushing water backwards versus an "out and in" motion, to which Glenn confirmed that breaststroke involves more of an outwards movement. Breaststroke Coaching and Technique Discussion The group discussed breaststroke coaching techniques, with Aleks explaining their focus on separation drills and pull work with children, particularly using butterfly kick to improve timing. Glenn shared a story about a para athlete who demonstrated resilience during a drill involving push-ups for incorrect stroke counts. The discussion covered ankle flexibility exercises and their importance in preventing knee problems, with Glenn recommending specific exercises from a previous "Get Ready to Go Swim" series. The conversation ended with Barbara suggesting future topics, including open water skills and relay starts, with Berrin confirming an upcoming session on sculling.

May 20, 2025 - Butterfly Rhythm

Butterfly Timing and Rhythm “Rhythm and timing are so important in butterfly. When you get the rhythm and timing just right, it can feel like you’re FLYING through the water.” – Misty Hyman, 2000 Olympic gold medalist, 200 butterfly Join us this week as we search for effortless butterfly. Monday Misty Hyman: Two Kicks Per Stroke “When I think about butterfly timing, I think about taking two kicks per stroke. I kick my hands in…and kick my hands out.” https://www.goswim.tv/lessons/853-two-kicks-per-stroke-updated Tuesday Building a Better Butterfly: Vertical Butterfly Jumps To teach butterfly timing, start by teaching a proper pull and recovery pattern. This can be done on deck…or by doing vertical butterfly jumps. https://www.goswim.tv/lessons/3161-vertical-butterfly Wednesday Building a Better Butterfly: Kick When the Hands Land After mastering a proper pull pattern when vertical, take it horizontal. To focus on timing, land the kick simultaneously with landing the hands. https://www.goswim.tv/lessons/3158-kick-when-the-hands-land Thursday Building a Better Butterfly: Two Kicks in Front To transition to full-stroke butterfly, add a second kick while the hands are still out in front of the body. This timing can be especially effective for Masters swimmers. https://www.goswim.tv/lessons/3159-two-kicks-in-front Friday Building a Better Butterfly: Single-Arm Butterfly Single-arm fly is the time-tested drill for teaching effective butterfly timing, particularly two kicks per armstroke. https://www.goswim.tv/lessons/3165-single-arm-butterfly Saturday Building a Better Butterfly: Single-Arm Butterfly – 2 Right/2 Left Here’s another proven drill for imprinting butterfly timing and rhythm. Try it with fins! Try it with a FINIS Tempo Trainer! https://www.goswim.tv/lessons/3167-single-arm-butterfly-2-right-2-left Sunday Dave Denniston Breaststroke Drills: Butterfly/Breaststroke Combo Here’s your final exam for mastering butterfly rhythm and timing. Denniston and Winfield (Stitts) are pure poetry. https://www.goswim.tv/lessons/193-butterfly-breaststroke-combo Summary Butterfly Rhythm and Timing Techniques Glenn led a meeting focused on butterfly rhythm and timing, using videos from the Go Swim app featuring Misty Hyman, an Olympic champion. Participants discussed filming techniques and planned to record Steve using the slipstream device, with Berrin agreeing to capture footage and edit it. Glenn emphasized the importance of rhythm in butterfly swimming and shared videos to demonstrate proper technique. The session was informal, and participants were encouraged to ask questions and provide comments. Butterfly Swimming Technique Overview Glenn discussed butterfly swimming technique, focusing on body position and rhythm. He explained the stressed position and how to transition into a more natural position, emphasizing the importance of timing the kicks with hand movements. Glenn also covered exercises to help athletes develop the correct rhythm and technique, including using fins for body dolphin kicks. He addressed common misconceptions about butterfly kicks and stressed the importance of consistency in teaching. Butterfly Swimming Technique Demonstration Glenn demonstrated a butterfly swimming technique focusing on body position and breathing. He explained how to maintain the correct head and chin position to avoid going too deep underwater, using Misty's Olympic-winning technique as an example. Glenn emphasized the importance of the "down and out, up and in" motion for rhythm and timing, particularly for breaststroke, and highlighted how this exercise helps swimmers learn to breathe without using their arms. He also discussed the benefits of keeping a slight cap sighting for younger swimmers and the value of reviewing and planning each stroke phase. Swimming Techniques and Efficiency Training Glenn and Steve discussed swimming techniques, focusing on exercises to improve stroke efficiency and rhythm. They emphasized the importance of maintaining a stable position, keeping hands still, and using a sweeping motion to enhance timing and balance. Steve introduced a new "Monster" component for more advanced swimmers to set up a high early catch. They also highlighted the benefits of using fins and a snorkel for extended practice and introduced key phrases like "float," "diamond angel," and "swing" to simplify and reinforce proper technique. Single-Arm Butterfly Stroke Techniques Glenn demonstrated and explained various techniques for teaching single-arm butterfly stroke, emphasizing the importance of focusing on specific movements like "kick the hands out" and "pop the hips" to improve timing and coordination. He highlighted the use of fins and the need for patience in practicing these drills, noting that they are effective for building the second kick without overwhelming the swimmer. Glenn also discussed the importance of breathing to the side in straight butterfly to maintain a straight head position and the need to avoid breathing on full strokes during these exercises. Butterfly-Breaststroke Drill Techniques Glenn discussed a drill that combines butterfly and breaststroke, emphasizing the importance of maintaining a consistent rhythm throughout the stroke. He explained how to adjust technique to maintain rhythm, using examples from Olympic swimmers like Staciana and Davo. Glenn also addressed questions about single-arm drills, breaststroke kick timing, and the legality of using breaststroke kicks in butterfly races for masters swimmers. He stressed the importance of delaying the recovery of the legs in breaststroke to prevent pushing effects and improve technique. Butterfly Technique and Timing Discussion The group discussed breath timing and butterfly technique, with Mike sharing his approach of teaching arms to start and end in the front to prevent late breathing. They reviewed a recent article by Doug Cornish on swimswam that demonstrated proper timing and body position in butterfly. The conversation also covered a vertical drill involving jumping off the bottom and taking one stroke before breathing, which Mike was planning to use in his training. Butterfly Swimming Teaching Techniques The group discussed various techniques for teaching butterfly swimming, with Aleks sharing his method of using a "thumbs up" drill to prevent hand dominance and Glenn agreeing it was an effective way to eliminate errors. Orin raised concerns about struggling butterfly swimmers who maintain an incorrect U-shape in the water despite drills, and Glenn suggested watching Misty's video for solutions. The discussion included several troubleshooting tips, including using a tempo trainer, early arm exit, and lane line drills, with Karen and others sharing their experiences with different coaching approaches.

April 22, 2025 - What Should I Learn at Swim Camp?

Northwestern Swim Camps Peak Performance Swim Camps Jesse Moore Recruiting 100% Streamline https://www.goswim.tv/lessons/3646-100-streamline Backstroke Underwater Travel Sequence https://www.goswim.tv/lessons/3650-backstroke-underwater-travel-sequence Breaststroke Underwater Travel Sequence https://www.goswim.tv/lessons/3655-breaststroke-underwater-travel-sequence Butterfly Underwater Travel Sequence https://www.goswim.tv/lessons/3659-butterfly-underwater-travel-sequence Freestyle Underwater Travel Sequence https://www.goswim.tv/lessons/3662-freestyle-underwater-travel-sequence Monday All-Strokes - Simple Streamline Sure, how much more basic can you get. But year after year, day one of swim camp has many swimmers showing poor consistency with their streamlines. Time spend really honing this is will be well worth the time. https://www.goswim.tv/lessons/1387-all-strokes-simple-streamline Tuesday Balance - Kara Lynn There are many ways to work on balance, and it’s one of the most important aspects of competitive swimming. All camps should be pointing out and instructing to their swimmers how vital bodyline is for our sport. https://www.goswim.tv/lessons/656-balance Wednesday David Curtiss Head Position While this focuses on freestyle, camps should take specific time working on the proper head position for all four strokes. We all have to remember, during training with many other swimmers… their eyes may be doing things like looking all around, which will adversely impact head position. The swimmers need to be aware of what they’re doing. https://www.goswim.tv/lessons/3426-david-curtiss-head-position Thursday EVF dog paddle Understanding how the arms are supposed to connect with the water is typically very counter-intuitive. Showing and practicing these movements slowly and specifically can open up the swimmers minds to a more correct way of propelling themselves through the water. https://www.goswim.tv/lessons/3020-evf-dog-paddle Friday Starts - Pointed Toes Teaching how the WHOLE body is used in our sport can start with the start. While many athletes only focus on the streamline arms, it’s good to take some time to focus on the end… pointing the toes… which is pretty important with all aspects of swimming. https://www.goswim.tv/lessons/2186-starts-pointed-toes Saturday Conveyor Belt Many problems that are developed in practice are simply because swimmers don’t know how to get out of each other’s way. Teaching the importance of lane etiquette in simple and fun ways can help develop a well organized practice that keeps eyes in the right positions. https://www.goswim.tv/lessons/2166-conveyor-belt Sunday Using the GoSwim App to Teach What age do you start teaching stroke rate, distance per cycle, breakout point, etc… Why not start YOUNG! Like learning a new language, if the youngest swimmers understand basic swim DATA, in a few years, they’ll be as knowledgeable about what they’re doing as anyone else. We make it clear at camp why understanding our sport is important. https://www.goswim.tv/lessons/3577-using-the-goswim-app-to-teach Swimming Techniques and Data Collection Glenn starts the meeting by welcoming participants and addressing technical issues. He introduces Nick Baker as a guest speaker and mentions that they will be discussing swimming techniques, particularly focusing on backstroke, breaststroke, butterfly, and freestyle underwater travel sequences. Glenn also shares that they recently collected data on 3,000 races of 10 to 14-year-olds at the Indiana Age Group championships. The meeting is about to begin formally, with Glenn preparing to mute everyone and start the recording. Peak Performance Camps: Holistic Swimming Approach Glenn introduces Nick, the founder of Peak Performance camps, which have been running for nearly 30 years and have impacted over 20,000 swimmers from 45 countries. Nick explains that he started the camp business due to his passion for teaching and motivating swimmers, focusing on a holistic approach that addresses mental, technical, and physical aspects of swimming. Both Glenn and Nick emphasize the importance of supporting home coaches and giving attention to all swimmers, particularly those who may not typically receive it, as they are the mainstay of the swimming business. Streamlining Underwater Work for Faster Swimming Rick discusses the importance of streamlining and underwater work in swimming. He emphasizes that the purpose of underwater travel is to go faster than surface swimming, not just to avoid swimming. Rick notes that many swimmers, even globally, don't understand this concept and simply try to minimize swimming. Glenn supports this with data, showing that elite swimmers like Caleb Dressel achieve higher velocities underwater than on the surface. Both agree that coaches need to emphasize the importance of underwater work more, with Rick suggesting that swimmers often don't believe or internalize this message. They stress the need for repetition and correction in teaching these skills. Underwater Swimming Techniques for Young Swimmers Rick discusses underwater swimming techniques and dryland training for young swimmers. He emphasizes the importance of pushing out rather than down off the wall and recommends a 100% streamline hold followed by a choice of dolphin kick timing. Rick advocates for a continuous motion between the pull-down and kick-up phases, with no pause. He also stresses the importance of a proper dolphin kick technique and a 5-degree breakout angle to maintain race pace. Rick shares specific drills to improve body whip and core engagement during underwater swimming, aiming for two body whips per second. Peak Swimming Camps Overview Rick discusses the various swimming camps offered by Peak, explaining that they conduct 35 camps annually across the United States and internationally. He mentions different types of camps, including racing camps, stroke and turn camps, IM camps, and training camps. Rick also notes that they have a unique racing strategy concept to teach swimmers how to control their efforts. Glenn suggests the possibility of adult camps, which Rick expresses interest in, provided there is sufficient demand. Breaststroke Pullout and Arm Positioning The group discusses proper technique for breaststroke pullouts and arm positioning during swimming. Rick explains his "X arms" technique, where swimmers keep elbows tucked and make an X shape under the chest. Glenn notes that swimmers often pull their arms too wide instinctively, which can slow them down. The coaches emphasize the importance of teaching proper streamline technique, especially to young swimmers. They also mention a partnership with Go Swim for training videos, which has been well-received by parents and swimmers. Swimming Technique at Swim Camps The discussion focuses on key elements of swimming technique taught at swim camps. Glenn and Aleks emphasize the importance of streamlining, body balance, and head position. They explain that every camp starts with streamline drills to get swimmers thinking about their technique. The importance of body awareness and balance in the water is highlighted, with examples from Olympic swimmer Carolyn Joyce. They also discuss proper head position for efficient swimming, noting that young swimmers often keep their heads too high. The conversation covers the importance of using larger muscle groups like the lats for propulsion, and the need for clean entries when diving. Glenn shares an old video of his own diving technique from the 1980s to illustrate how swimming techniques have evolved over time. Lane Etiquette in Swim Camps Glenn discusses the importance of lane etiquette in swim camps, emphasizing the need for swimmers to understand how to lead a lane and follow tasks without constant instruction. He demonstrates a technique for teaching young swimmers proper lane movement by positioning himself in the pool as a "buoy" for them to swim around. Glenn and Aleks highlight the value of educating both swimmers and parents about the sport, while Barbara praises Glenn's ability to focus on fundamental skills. The discussion concludes with Glenn addressing a question about underwater swimming for masters swimmers and promoting upcoming swim camps.

Manta Mark-up

Mark-up using the GoSwim app as an annotation tool. If you were doing this for one of your swimmers, the second you ended the recording, the video would automatically be sent to them. The GoSwim app is the simplest way to share videos with your athletes. Contact us today for a demo. ----------------------- Personally, my favorite paddles. Get them here from FINIS and use promo code "goswimtv" for a discount. -----------------------

Pull-Buoy Mark-up

Mark-up using the GoSwim app as an annotation tool. If you were doing this for one of your swimmers, the second you ended the recording, the video would automatically be sent to them. The GoSwim app is the simplest way to share videos with your athletes. Contact us today for a demo. ------------------------- Order your Pull Buoy here and use PROMO code "goswimtv" for a discount. -------------------------

FINIS - Manta Paddles

In this video, we’re going to focus on the Manta paddles. ----------------------- Personally, my favorite paddles. Get them here from FINIS and use promo code "goswimtv" for a discount. ----------------------- If you’re looking for a larger-sized paddle that’s easier on the shoulders than traditional bulky paddles, the Manta is a perfect option. Its size helps promote a long, forward extension, since it’s more difficult to move side-to-side. That makes it excellent for teaching and reinforcing a straight path through the stroke. Here, we see Lily demonstrating. As her hand enters the water with the Manta paddle, you’ll notice how it moves straight forward, setting up an ideal extension. From the catch to the finish, her stroke path stays pretty linear—something that’s harder to achieve with larger, flatter paddles. One of the standout features of the Manta paddle is its curved edge. Unlike flat paddles, the slight curve helps guide the hand downward into the water naturally—encouraging an early vertical forearm without requiring too much force. That guidance into the catch position allows swimmers to achieve a high-elbow catch earlier in the stroke—again, with less strain on the shoulder. As Lily continues her stroke, you can see how the paddle subtly pitches her hand downward during extension. It’s not an aggressive pull—it’s just enough to help position the arm effectively, without “ripping” the hand into place. This gentler angle reduces shoulder stress compared to some other large paddles. Another big advantage? There are no straps. As you look at the paddle from above, you’ll see it’s completely strap-free. That means nothing to adjust, nothing to break, and nothing to slow you down. So from a team training perspective, they’re quick to put on, quick to take off, and you’re off the wall in no time when the coach says, “Put on your Manta paddles and let’s go.”

FINIS - Pull Buoy

Today, we’re going to take a look at a couple of training tools—but we’re going to focus mainly on the pull buoy: how to use it and why it’s such an important part of your swim training. ------------------------- Order your Pull Buoy here and use PROMO code "goswimtv" for a discount. ------------------------- If you’re looking to improve your catch, refine your pull, and work on the finer details of your propulsion, these tools can help you stay focused and isolate your technique. First up is the Finis center-mount snorkel. This swimmer’s snorkel allows you to maintain a stable body line while focusing on your pull—without having to rotate for air. Using the snorkel lets you spend more time working on how you set up your catch and execute each stroke with precision. Now, let’s talk about the pull buoy. The pull buoy plays a key role in helping you develop a strong, balanced body line. By lifting the midsection, it removes the kick from the equation and forces you to rely more on your upper body and core stability. Here, you can see Lily demonstrating the drill. She’s holding her legs straight and still, which really emphasizes core control. Some swimmers might allow a slight flutter kick, but in this case, Lily is demanding more from her body. Her toes are pointed, legs are tight together, and her entire body line is in excellent alignment. She’s also hitting key technical elements—full extension on each stroke, proper head and eye position, and a clean early vertical forearm. All of this leads to a powerful catch and an efficient push through the water. By using the pull buoy, she’s not just working on her catch; she’s reinforcing balance, core strength, and streamlined body position—everything working together in sync. So while it’s a simple and inexpensive piece of gear, the pull buoy can be a powerful tool to help you refine your pull, improve your technique, and strengthen your core-driven body line.

March 25, 2025 - Distance Per Cycle

Distance Per Cycle: The 4th Pillar of Teaching Better Swimming The key to long-term improvement as a swimmer is this: Increase distance per cycle while maintaining the same tempo and breakout distance. This week we look at ways to increase distance per cycle in all four strokes, and give some sets to help you develop this all-important skill. Come join us! Monday Kelsi (Worrell) Dahlia: Head In butterfly, one of the best ways to increase distance per cycle is to minimize up-and-down movement. Olympian Kelsi (Worrell) Dahlia maintains a stable head/neck alignment and lands the hands forward and high, with head and eyes below the arms. https://www.goswim.tv/lessons/2324-butterfly-head It’s all about efficiency 0808 Press but shallow press 0878 Direct an early connection 1096 flow and direction 2853 low and forward breathing 2932 soft hand entry 3665 hands no wider than elbows 3751 hand exit sweeping out 3829 hand entering directly in front of shoulders 5213 stressed to body position 5292 the natural reaction to distressed body position 5549 stressed body position 5627 the resulting action 11475 this is as deep as it gets Tuesday Ash Delaney: Backstroke Aussie Olympian Ash Delaney shows us two key ways to increase distance per cycle in backstroke: 1) Let the legs and feet follow the rotation of the hips, and 2) Don’t break the wrist during the pull. https://www.goswim.tv/lessons/1715-backstroke-ash-delaney 0522 the line 0576 the power 0612 the finish 0678 the catch 0699 the power 0740 the finish 0788 Constant kick 5590 not just the arm but the entire body 10601 distance per cycle is impacted by body line Wednesday Felipe Lima: Breaststroke Head When trying to increase distance per cycle in breaststroke, it’s all about improving your LINE. Brazilian Olympian Felipe Lima shows what a great breaststroke LINE can look like. https://www.goswim.tv/lessons/2617-breaststroke-head 0641 escaping surface tension 0669 following the natural flow of the body 0715 drawing the hips 0762 proper timing 0842 finish the stroke 20120 efficiency in the line 20909 Head stays down and in line during the out sweep 20919 hands in head up to air hips forward 21202 arms extended head down prior to kick 22088 complete the stroke 31280 eyes down an extension 31466 eyes down on out sweep 32088 eyes down at corners 32612 hands in Head up to air Thursday Jason Lezak: Connect the Catch to the Core Jason Lezak gives a masterclass in how to increase your power – and distance per cycle – in freestyle. The key is to connect the catch to the core – to swim with your entire body and not just with the arms. https://www.goswim.tv/lessons/353-connect-the-catch-to-the-core 0545 connected timing 0574 Energy going forward 0684 connected timing 1352 purposeful direction 1648 purposeful direction during breathing 2253 driving the hand forward 2539 driving hand forward during breathing 3835 submerged after breath 5027 low and balanced breath 10118 driving from the legs 11511 getting everything possible from the stroke 25375 completely submerged 32036 harnessing the power of the body 33411 purposeful path of the hand 34643 purposeful path of the hand 43588 watching the connection 45225 watching the path of the hand 52798 maximizing each arm 55477 complete the drill 60394 take away the instinct 61710 my favorite frame 63491 the final result 64147 the breath Friday Glenn in EP: Freestyle Rate In this clip, shot in the Endless Pool, Glenn uses a FINIS Tempo Trainer to hold his stroke RATE the same, but slowly increases the speed of the flow, requiring him to swim faster at the same stroke rate. Notice how this assignment causes many aspects of his stroke (especially kick and pull) to change. In the pool, a similar set would be 4 X 50, holding stroke rate but getting faster on each 50. https://www.goswim.tv/lessons/2840-freestyle-rate 1139 water at speed one 1617 water at speed two 2619 water at speed three 3540 water at speed four 4658 tired Saturday Discovering Freestyle Efficiency Step 2 In this set of 4 X 50, the goal is to maintain the same stroke count for each 50, but to get faster on each 50. The swimmer will quickly learn how to increase distance per cycle by adding power to the pull and kick, and by sharpening awareness of streamline and breakout. https://www.goswim.tv/lessons/1008-freestyle-discovering-efficiency-step-2 13 first lap 14 second lap 3729 3513 11223 3325 14570 3212 21698 2922 14923 one additional dolphin 20020 Long wall 21653 Long finish Failure Sunday All Drills: Wax On…Wax Off Here’s an example of the flip side of our equation. In a short set of 25s, the goal is to maintain SPEED but take fewer strokes on each 25. It’s another way of getting the swimmer to increase distance per cycle. https://www.goswim.tv/lessons/1878-wax-on-wax-off-set 0523 nine strokes 12.5 seconds 1938 10 strokes 13.3 seconds 3521 11 strokes 12.1 seconds 4961 12 strokes 11.7 seconds 11368 12 strokes 11.3 seconds two dolphins 12541 11 strokes 11.7 seconds two dolphins 13987 10 strokes 11.3 seconds three dolphins 15416 nine strokes 11.5 seconds three dolphins I’m barricading he can’t get in BONUS Bruno Fratus: Slow to Fast In this set of 4 X 25, Bruno Fratus shows how to get faster while holding on to one aspect of technique: reaching full extension on every stroke of freestyle. https://www.goswim.tv/lessons/2374-slow-to-fast