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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.

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.

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.

April 1, 2025 - Jason Lezak

April 1, 2025 Theme of the Week Jason Lezak The legendary Jason Lezak is our focus this week. We’ll take a close look at his technique from above and below the surface, identifying the things he does that we can all learn to do. Join us! Monday Jason Lezak: Balance with Jason For Jason Lezak, balance is fundamental and means two things: keeping the body horizontal front to back…and side to side. It’s something every swimmer can achieve. Jason also talks about his loping stroke and how balance took his loping from good to great. https://www.goswim.tv/lessons/351-balance 0557 Head torso hips arm extended 0677 arm head torso hips foot 1309 parallel to surface 1358 arm extended parallel to surface 1425 down to balance 1511 arm extended forward parallel to surface 1569 Down to balance 2235 create the smallest hole 2526 lowhead 4836 can appear that he’s coming up too high 10365 up to air 10491 Down to connection and balance 11844 linear balance 11956 linear balance to both sides symmetry 13482 slight uphill to breath 13542 immediately back down 13628 connection Down to balance 13961 watch the hips Tuesday Jason Lezak: Breathing and Recovery Jason spent 8 years revamping his loping stroke, taking it from good to great (and to Olympic gold in Beijing). He worked on balance but also on keeping the breath low and hidden. It’s something every swimmer can achieve. Take a look. https://www.goswim.tv/lessons/976-breathing-and-recovery 0677 up to air 0822 extremely low breath 1626 only part of the mouth is above the surface 1660 for very short period of time 1892 back down to balance 2356 mouth closed 2389 mouth open Go back to the first video 10264 Zoom in on the exhale 11457 controlled breathing in a non-sprint situation Wednesday Jason Lezak: Loping Stroke (the “Gallop”) There’s loping…and then there’s loping as Jason Lezak practices it. If this is the type of stroke you use, Jason has ideas for how you can make it work even better. https://www.goswim.tv/lessons/350-loping-stroke-the-gallop 0644 in a non-Sprint situation Jason could be very stable and symmetrical to both sides 1540 as he starts to increase the pace and add breathing every stroke the lope begins 2816 one advantage of this style is the ability to get complete underwater 2942 knowing what we saw on Jason’s breathing what appears out of balance is not 2974 immediately falling back into the balance line 2990 Full body connection for the pull 3236 Down to balance 4356 very catch up timing with the left arm out 4529 right arm is through the pattern much more quickly Thursday The Jason Lezak: Lezak Kick If you have a loping stroke, you need a constant, consistent kick. Jason shows what that can look like. https://www.goswim.tv/lessons/985-lezak-kick 0275 Constant kick 0465 crossbody connection with right hand left foot 0984 Crossbody connection with left-hand right foot Seems to be an eight beat kick but sometimes nine The most important thing is that it is constant Friday Jason Lezak: Single Arm One thing Jason does that every swimmer can learn to do is to connect the catch to the core. This clip illustrates the technique and shows Jason’s favorite drill, single-arm free, for working on that connection. https://www.goswim.tv/lessons/990-lezak-single-arm 1255 patient in full rotation prior to the action 1534 Setting the hook 1592 keeping the elbow high 1692 arm perpendicular to the body at halfway 1878 hand pivots out to full rotation Go back to 0329 Left-hand connects as left foot kicks down 1563 left foot down left arm connect 2830 left left 3811 Full rotation to finish the drill Saturday Jason Lezak: Catch Drill Here’s Jason’s favorite drill for working on three aspects of his stroke: high-elbow catch, full rotation to each side, and constant kick. https://www.goswim.tv/lessons/989-lezak-catch-drill 0437 Watch the hand 0545 timing the connection 0615 right hand poles right foot down left-hand drives 0967 have patience in your drills 1116 timing the connection 1225 left-hand left foot drive the right hand 1782 set with the elbow high 2318 set with the elbow high 2587 do not rush but finish the job Sunday Jason Lezak: Slow-Motion Sprinting Jason swims at race pace, but we slow it down to see the details and the things every swimmer can work on: horizontal balance, constant kick, full extension, low breath. https://www.goswim.tv/lessons/977-slow-motion-sprinting First look at connecting the sides Next look at the constant kick Next look at balance in breathing 1563 1783 talk about the weight of the body going down eating in the power of the left arm 0960 the lope down to balance 1848 the 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

Flip Turn Step #1

Kristian uses a 6-step progression to practice his flip turns. Step 1 is a simple pushoff, head first, with arms at your sides and palms facing down. Now the fine points. Push off gently. Maintain a stable bodyline and point your toes. Head and neck are in neutral position, with eyes looking down. Stay on the surface! Notice that every part of Kristian’s body is under water, but JUST under the surface. This takes great control.

Flip Turn Step #6

For the 6th and final step in Kristian’s flip-turn progression, he flips at the wall. Don’t rush! Swim smoothly into the wall, with eyes focused on the bottom and not on the wall. As you approach the wall, keep both arms at your sides and then tuck the head, tuck the knees to the chest, turn the hands over and push down with the palms to add momentum to your somersault. As your feet hit the wall, your hands should be together and you should be ready to extend immediately into a streamlined pushoff. The fine point is timing. All 6 steps should happen smoothly and continuously. The goal is to end up in perfect position for a streamlined pushoff the INSTANT your feet hit the wall. The goal during the learning stage is not speed, but timing and flow. Starting with the tuck of the head, feel how each step flows into and augments the next step.

Flip Turn Step #5

Kristian uses a 6-step progression to practice his flip turns. Step 1 is a simple pushoff, head first, with arms at your sides and palms facing down. Step 2 adds the head tuck. Steps 3 and 4 happen simultaneously – tucking up with the knees and pushing down with the palms. In Step 5 the flip is complete, and you extend into streamline on your back. The key to mastering the fine points is not to rush. As you extend into streamline, make sure it’s a full streamline from fingertips to toes. Hands locked together. Head locked between shoulders. Torso stable. Toes pointed. HOLD your streamline for a few seconds to get the full effect.