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.

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.

Freestyle-Breaststroke - Give Me One!

After you watch the video, take a short quiz. This week's theme is the freestyle line. And there's a specific exercise that we do in here to work on that. And it's called Give me one, basically, what we do is we turn the water on, and the athlete is allowed to come up and take one stroke. And the goal is to stay in the same spot for as long as possible. So what you have to do is you have to rotate to your side, extend the arm, you're not allowed to kick, you're just supposed to hold that line until the water starts to push you back. Once you've done that enough, and you've done it to both sides, and you've had some good experience with it, then we graduate to give me two, which is basically right before you start to get pushed back, you take a second stroke, and you switch to the other side, we graduate that again, give me four into the point where there's no stopping of the line of the recovery happens immediately. And the swimmer continues to swim focusing on the line. Now usually this is done only to about eight to 10 strokes to really maximize the line. It's a slow stroke rate, really trying to get to your side and experience how to not create resistance. And so if you're doing this in a normal pool, sometimes it's good to do with a snorkel so that you can practice it more and more. And so you're just really, really, really trying to hold that line. And you know to experience as best line as possible, or the best line that you can get. And then carry that into your freestyle swimming. Now we'll also do this for breaststroke. So it's the same setup. And so I'll do that again for breaststroke as well. In that, the line and breaststroke and freestyle are so incredibly important that you want to make sure that you're doing it right. So let's give it a shot. So that's it, you're basically trying to strain the line strain technique, stress it so that you're trying to move, but you're limiting stroke rate so much to the point that you have to be very exacting on the line. Again, when you get back into regular swimming. Hopefully, you've practiced this enough that you carry some of that in with you and your stroke is better

August 12, 2025 - How to Improve Freestyle Distance Per Cycle

How to Improve Freestyle Distance Per Cycle Improving your Distance Per Cycle (DPC) is not necessarily about kicking harder, pulling harder, or exerting more energy. It’s about making certain technique changes that require focus rather than force, brain power rather than brawn. This week we focus on technique changes that make a difference to DPC, that help you move through the water with less resistance. Monday Free Drill: Disappear Behind Your Hand Improving freestyle DPC comes down to getting out of your own way. Here’s how to visualize it. https://www.goswim.tv/lessons/1869-freestyle-disappear-behind-your-hand Tuesday Free Drill: Head Position Improving freestyle DPC can be as simple as changing your head/eye position. https://www.goswim.tv/lessons/1918-freestyle-head-position Wednesday Free Drill: Finding Resistance Improving freestyle DPC gets easier when you train the hand to fly straight, not up or down. https://www.goswim.tv/lessons/2278-freestyle-finding-resistance Thursday Free Drill: Reach Full Extension Reaching full extension is foundational for swimmers at every level. Here’s how to create a slippery line to glide through the water and improve your DPC. https://www.goswim.tv/lessons/1923-freestyle-reach-full-extension Friday Free Drill: Balance Progression Improving freestyle DPC is easy when you can swim in perfect alignment, allowing your kick and pull to provide propulsion rather than resistance. https://www.goswim.tv/lessons/2237-freestyle-balance-progression Saturday Glenn EP: Give Me One! Improving freestyle DPC is all about finding and riding your LINE. https://www.goswim.tv/lessons/3255-freestyle-breaststroke-give-me-one Sunday Bruno Fratus: Full Body Bruno Fratus has mastered bodyline, head position, extension, high hips, rotation, and getting out of his own way. Here’s where you’re headed when working on improving DPC. https://www.goswim.tv/lessons/2375-freestyle-full-body Swimming Alignment and Resistance Techniques Glenn discusses the concept of "disappearing behind your hand" in swimming, highlighting an athlete who demonstrates excellent alignment with the lane line on the pool bottom. He emphasizes the importance of staying narrow while swimming through water, comparing water resistance to Velcro, and notes that distance per cycle depends on how clean swimmers are between actions. Glenn also points out that while the concept helps swimmers visualize proper technique, they should be careful not to lift or cross over their arms when trying to implement this idea. Proper Head Position in Swimming Glenn discusses head position in swimming, explaining that the ideal position is when very little of the head is visible above water, creating a natural and comfortable neck position. He contrasts this with older swimming techniques where swimmers were taught to keep their head higher with water level just above the goggles. Glenn notes that after extensive observation across the country, he and Rachel reported to USA Swimming about an epidemic of poor head position among competitive swimmers, often caused by overcrowded lanes where swimmers keep their heads up to avoid collisions. Head Position in Swimming Technique Glenn discusses the importance of proper head position in swimming, explaining that swimmers naturally keep their heads up defensively but this hurts performance. He recommends asking swimmers to overcorrect by putting their heads underwater, as they typically make only small adjustments despite feeling like they've made significant changes. Glenn also shares how he tests swimmers for both efficiency (comparing regular breaststroke to breaststroke with a glide) and coachability, emphasizing that being coachable is crucial since swimmers practice mostly on their own without direct coaching supervision. Proper Head Position in Swimming Glenn explains the importance of proper head position in swimming, noting that a buried head position with a flat lower body line is ideal as it reduces resistance. He demonstrates that when done correctly, the head should be just below the water surface, and mentions that hair should be considered when evaluating head position as it can make the head appear higher above water. In response to Monty's question about upper body position, Glenn clarifies that proper rotation is key to minimizing surface area and resistance, adding that elite swimmers like Olympic trial qualifiers will have their hips visible at the water's surface when swimming at speed. Arm Positioning in Swimming Technique Glenn discusses arm positioning in swimming, focusing on the concept of "connection" to the water. He explains three key positions: the flying position (where fingertips pierce the water with the body hidden behind), the resistive position (where the arm is dropped slightly, allowing water to push it into the catch position), and the elevated arm position (which many swimmers default to). Glenn emphasizes that proper arm extension helps prevent shoulder injuries by avoiding the straight, long lever that puts strain on the shoulder. He demonstrates these concepts with a swimmer using a snorkel, recommending fins to help athletes focus on technique rather than effort. Glenn also discusses the importance of full body extension with rigid arms but relaxed fingers when swimming. Swimming Efficiency Through Body Alignment Glenn discusses the importance of distance per cycle in swimming, emphasizing that great sprinters master extension and efficiency rather than just power. He explains that what happens between actions—like balance, rotation, and clean lines—increases distance per cycle. Paul suggests comparing swimming to skating to help visualize the gliding concept. Glenn then demonstrates a progression exercise using a pull buoy, moving it from between the thighs to the knees and finally the ankles to teach proper body alignment and core engagement. Lana contributes insights about relaxing the arm entry, and Glenn emphasizes how this exercise develops balance that makes swimmers more efficient when they add kicks. Hyper Focus Swimming Technique Glenn explains the "Give me one" or "hyper focus" technique he used with swimmers in an endless pool, where swimmers practice taking one perfect stroke and maintaining position for as long as possible. The exercise focuses on body position, balance, and efficiency, gradually progressing to multiple strokes while maintaining the same quality. Glenn emphasizes that swimming success comes from maintaining the highest average velocity throughout a race rather than peak speed, and that distance per cycle and efficiency are key factors in performance. Bruno Fratus's Elite Swimming Technique Glenn discusses Bruno Fratus, one of the greatest sprinters in swimming history, highlighting his technique during practice. He points out Fratus's full extension, rotation, underwater head position, and arm stability that contribute to his speed despite not being "the prettiest slow swimmer." Glenn also mentions having a 90-minute conversation with Hunter Armstrong, who recently swam a 21.7 time and was excited about Glenn's app, which gave Glenn a feeling of relief rather than ego boost. Swimming Technique and Coaching Philosophy Glenn discusses the importance of distance per cycle in swimming, emphasizing what happens between actions like balance and extension. He shares a story about a young swimmer who believed in USRPT (Ultra Short Race Pace Training) as the only scientifically proven method, explaining that such focused training might work one-on-one but is challenging with large groups where only a few athletes fully follow instructions. Glenn highlights that coaching is about teaching patience, discipline, and consistency, comparing it to a fable about a Kung Fu student learning foundational skills. Barbara agrees to present on stroke counting for next week's meeting, which will return to its normal time of 12:00.

August 5, 2025 - Aleks Fansler Meet Report & App Usage

October 5, 2025 - Aleks Fansler Meet Report & App Usage After filming approximately 4,000 races between Middle Atlantic LSC, Indiana LSC, and Illinois LSC long-course championships, we’re going to focus in on what Zionsville Coach and GoSwim associate, Aleks Fansler, learned when looking at preparation and meet results. Monday - August 7, 2025 Stroke counting is a quick and easy way to determine if you’re still practicing swimming, rather than just going back and forth. https://www.goswim.tv/lessons/3043-stroke-counting Tuesday - August 8, 2025 Tempo Trainer When you combine stroke counting with a consistent tempo allows athletes to dial in the right tempo with the right effort level to achieve the speed that will carry them through the entire race. https://www.goswim.tv/lessons/2962-tempo-trainer-how-and-why-to-use-them Wednesday - August 9, 2025 Dolphins and Breakouts How many dolphin kicks do you take to maintain the highest velocity into the breakout? You shouldn’t be guessing at this, you should know this through experimentation and data. https://www.goswim.tv/lessons/3604-lili-start-under Thursday - August 10, 2025 Using Data to Teach Kids When should you start using data in your teaching? Create a discovery situation where the athlete uses gamification and data to improve. Make them find the answers. https://www.goswim.tv/lessons/3577-using-the-goswim-app-to-teach Friday - August 11, 2025 Data Testing Underwater Dolphins Are MORE underwater dolphins always the best answer? It all depends on the athlete’s development, their ability, and their race. https://www.goswim.tv/lessons/3451-data-testing-underwater-dolphins Saturday - August 12, 2025 Back-Half Race Strategy Do you know your strategy prior to getting in the race? While sometimes you have to react to others, it’s always good while learning racing to have a plan. Vary the plan to find out what’s best… but don’t just hope for success. https://www.goswim.tv/lessons/282-back-half-race-strategy Sunday - August 13, 2025 Train for Speed If you want to go fast, you need to train fast. Convince yourself in practice that the sprints MATTER! Don’t think you’re going fast, GO FAST! https://www.goswim.tv/lessons/354-train-for-speed Summary Zionsville Swim Team's Success Glenn and Alex discussed the success of Zionsville's swim team at a recent meet, highlighting their 5th place finish with 10 state champions and a national age group record. They praised the team's professionalism, especially in handling a controversial DQ, which Alex addressed calmly with officials by reviewing video evidence. Glenn recommended a timing system provider, Swim Nerds, to Paul for the Summer League team. The conversation ended with plans to review race footage from the meet. Analyzing Tyree's Underwater Performance Glenn and Aleks discussed Tyree, a 14-year-old swimmer, focusing on his impressive underwater performance and breathing patterns. They analyzed data from his races, highlighting his strong underwater velocity and the importance of comparing it to his swim velocity. Aleks explained their training approach, emphasizing the need to isolate variables and focus on specific skills like underwater kicking. They also discussed the use of data analysis tools to improve Tyree's performance in practice and races. Swimming Performance Analysis and Strategy Glenn and Aleks discussed a swimmer's performance in the 100 and 200 fly races, noting the swimmer's bravery and unexpected victory despite a challenging finish. They analyzed the swimmer's technique, focusing on breathing patterns and the importance of consistency in training. Glenn shared a tutorial on underwater dolphin kicks and emphasized the need for data-driven race planning to optimize a swimmer's performance. They agreed to review the medley relay race next. Swimmer's Butterfly Race Performance Analysis Glenn and Aleks discussed a 14-year-old swimmer's performance in a 200 butterfly race, analyzing data that showed minimal difference between underwater and above-water velocity. They noted that while the swimmer was not overly aggressive underwater, she made significant improvements in her final swim, achieving a best time and demonstrating a more relaxed, fluid stroke. Aleks emphasized the importance of allowing swimmers to review their data and make adjustments, which helped the swimmer improve her pacing and performance in the race. Swimmer's Technique and Performance Review Glenn and Aleks discussed a 14-year-old swimmer's performance in a 200 butterfly race, noting her consistent splits and perfect technique. They praised her ability to adjust for finals and highlighted areas for improvement, such as enhancing her underwater kicking. Glenn shared an amusing experience with ChatGPT attempting to create a line drawing of the swimmer. The discussion concluded with thoughts on how to further develop the swimmer's technique and consistency in training. Swimming Performance Strategy Discussion Glenn and Aleks discussed strategies for improving swimming performance, emphasizing the importance of experimenting with slower turns in practice rather than during meets. They analyzed a relay swim, noting that while the team was surprised to achieve a National Age Group record in the 200 freestyle, they had initially thought they had a better chance at breaking records in the medleys. Aleks highlighted the swim's impact on team morale, describing it as a thrilling start to the session that motivated the team to continue performing well. Enhancing 50m Freestyle Performance Glenn and Aleks discussed the analysis of a 50-meter freestyle race, focusing on the swimmers' techniques and performance data. They highlighted the importance of small improvements in tempo and underwater kicking, noting that even slight changes can significantly affect distance per cycle and overall performance. Aleks emphasized that consistent athletes benefit from refining these minor aspects, while Glenn stressed the potential for improvement in less experienced swimmers. They concluded by discussing the importance of using data to help swimmers identify areas for improvement and set realistic goals. Swimming Tempo and Technique Discussion Glenn, Monty, and Aleks discussed the importance of tempo and technique in swimming, particularly in the 200 fly event. They emphasized the need to experiment with tempo trainers to find the best kicking tempo for individual swimmers, considering factors like body type and limb length. Glenn shared an example of a young swimmer who struggled with maintaining a consistent pace in the 200 breaststroke, highlighting the importance of understanding and controlling tempo. The group also reviewed a medley relay that was disqualified, noting the challenges of balancing speed and technique in relay events. Relay DQ and Team Maturity Aleks and Glenn discussed a disqualification (DQ) in a relay event, where a swimmer's feet coming off the block wedge led to the DQ. Aleks explained that the rule exists for safety reasons, as both feet coming off the block could cause the wedge to detach and potentially harm the swimmer or others. Despite the disappointment, Aleks was proud of how the team handled the situation, particularly their maturity in expressing emotions away from the competition pool. Swimming Meet Filming and Analysis Alex described an incident where a swimmer aged up during a meet, preventing them from conducting a time trial, but the team handled the situation professionally. Alex explained their filming process at meets, noting they handle filming for smaller teams while leveraging the Goswim platform for larger teams where parents can film. They discussed the benefits of allowing swimmers to analyze their races independently before discussing them with coaches, finding that this approach leads to more meaningful conversations and better learning outcomes. IUPUI Age Group Championship Planning Glenn and Barbara discussed the significance of hosting age group championships at IUPUI, emphasizing its historical value and the need to appreciate such facilities. They planned to cover various factors contributing to better distance per cycle in the next meeting. Glenn shared a personal anecdote about meeting Barbara at a clinic 30 years ago. They also talked about a new app for video sharing among coaches, swimmers, and parents, ensuring compliance with privacy laws. Aleks was praised for a recent performance, and the conversation ended with plans to focus on distance per stroke in the next session.

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.