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June 2, 2026 - Open Water

First, take a minute to thank and visit Sara Mclarty's Swim Like a Pro website. Open Water Swimming Discussion Glenn introduced a meeting with special guests Sarah McLarty and Craig Beardsley, both University of Florida alums, to discuss open water swimming. He mentioned filming with Brooke Bennett and noted how her stroke has changed due to focusing on open water swimming. Glenn highlighted Sarah's achievements as a 4-year swimmer at University of Florida and her success in triathlons, while introducing Craig's background as an Olympic swimmer and world record holder. The meeting began with Glenn asking Craig to discuss Swim Across America, an event focused on promoting safe open water swimming experiences. Swim Across America Fundraising Events - Find Your Swim here Craig explained that Swim Across America is primarily a fundraising organization that uses open water swimming events to support cancer research, having raised over $100 million since 1987. He emphasized the importance of proper preparation and safety in open water swimming, noting that many participants underestimate the difficulty of transitioning from pool swimming to ocean swims. Glenn shared information about upcoming Swim Across America events across the country, including the Chicago swim in late August, and mentioned his research on the history of open water swimming. Swimming Training Videos Discussion Glenn and Sara discussed swimming training videos, with Sara expressing satisfaction with the current content and recommending that any new videos should challenge swimmers outside their comfort zones. Sara shared her approach to coaching different age groups, explaining how she treats adult swimmers as volunteers who can choose to follow suggestions rather than enforcing strict compliance. Barbara asked about managing swimmers who refuse rest periods during a specific training set, and Sara advised that coaches should respect different motivations for attending practice while encouraging those seeking improvement to follow the suggested approach. Open Water Swimming Regulations Glenn and Sara discussed the importance of respecting people's training choices without making assumptions about their goals, using a social media trend as an example. They then compared rules between triathlon and open water swimming events, noting that while triathlons have specific regulations about touching buoys and boats, Swim Across America events have fewer restrictions except at the start and finish. Glenn mentioned that in longer open water races like a 10-mile swim, participants cannot touch anything during feeding breaks, and Helen confirmed that USA swimming rules prohibit touching the bottom in open water or triathlon events. Open Water Swimming Techniques Glenn, Helen, and Sara discussed open water swimming techniques and safety considerations. They covered topics including USA Swimming rules, body position drills, and the importance of wetsuits for less experienced swimmers. Sara explained her approach to coaching different skill levels, from beginner triathletes to advanced swimmers preparing for World Championship qualifying events. The conversation also touched on sighting techniques in open water, with Sara sharing insights about wave conditions in the Gulf of Florida. Swimming Sighting Techniques Discussion Glenn and Sara discussed teaching methods for swimming sighting techniques, focusing on when and how to stop during swimming to sight buoys. Sara explained that while lifting eyes forward to sight is the faster method, some beginners naturally prefer turning their head to breathe and then rolling eyes forward, and coaches should accommodate natural tendencies rather than forcing a specific method. Sara emphasized the importance of developing consistent breathing and sighting patterns, recommending glancing up every 6-9 strokes to maintain proper course, particularly important in crowded races where swimmers need to avoid collisions. Swimming Techniques and Safety Buoys Glenn and Sara discussed swimming techniques, focusing on proper body positioning and breathing during freestyle swimming. They noted that forward-first movement is faster and more commonly used in competitive swimming, and Sara emphasized the importance of nose exhaling while swimming face-forward. The conversation also covered the evolution of safety buoys in open water swimming events, with Sara explaining the variety of buoy designs now used for safety and tracking purposes in triathlons. Open Water Swimming Strategies Sara and Lana discussed strategies for open water swimming, including when to fight for position versus maintaining safety, and the role of kayakers in long-distance swims. They explained that swimmers should trust their kayakers to set direction while focusing on pace, and described how drafting can provide a 30-40% energy savings when done properly. Lana shared techniques for handling close drafting situations, including looking for foot bubbles and adjusting hand entry to avoid kicking, while also discussing her experience with swim run events where tethering requires even more careful positioning. Open Water Swimming Techniques Glenn and Sara discussed techniques for open water swimming, focusing on cadence, energy management, and the differences between pool and open water swimming. Sara explained that in open water, higher stroke cadence helps maintain momentum due to waves and other disturbances, while in pools, swimmers can afford more extended gliding. She advised preparing for challenging open water events like the Mackinac Island swim by practicing no-walls swimming, sighting, and drafting in the pool. Glenn and Sara agreed to plan a future session to further discuss open water training techniques, and they mentioned upcoming sessions with other swimmers like Jessica Hardy.

May 26, 2026 - Breaststroke Hands/Wrists/Forearms

This meeting focused on analyzing breaststroke technique, specifically examining hands, wrists, and forearms in swimming. Glenn led a detailed discussion using video analysis of various swimmers including Dave Denniston, Amanda, Brendan McHugh, and Staciana to demonstrate different breaststroke techniques and drills. The group examined specific movements like early vertical forearm (EVF), hand positioning, and sculling drills, with participants sharing coaching techniques and exercises for developing hand awareness and forearm strength. Glenn addressed concerns about enhanced games swimming and discussed upcoming guest appearances from Sarah McLarty and Jessica Hardy in future sessions. Summary Open Water Swimming Discussion Glenn and Barbara discussed their weekend plans, with Glenn mentioning he would be out of town. Glenn shared his experience with open water swimming, describing a challenging swim last year where he considered quitting due to difficult conditions, including cold water and large waves. Helen joined the conversation and provided advice about properly withdrawing from an open water event by informing the referee. Swimming Race Performance Analysis Glenn discussed analyzing the enhanced games swimming race, particularly focusing on Christian Golomay's performance that appeared suspicious due to data inconsistencies when comparing broadcast footage to actual race timing. He explained that television broadcasts cannot provide accurate data measurements because camera switches between frames create artificial distance variations in the tracking. Helen offered to share an uncut video of the race that might provide more accurate data for analysis. Swimming Technique Review Discussion Glenn discussed reviewing swimming videos, including one of Dave Denniston after his accident, noting how he instinctively adapted his technique to focus more on his hands and arms. He analyzed breaststroke techniques, particularly focusing on early vertical forearm (EVF) positions and hand movements, referencing expert feedback from Claude about proper forearm positioning. Glenn planned to share additional content next week featuring Sarah McLarty, an Olympic triathlete and instructor, who will discuss open water swimming techniques. Swimming Technique Discussion Glenn discussed Monty's innovative swimming technique question about slicing hands to improve speed and catch efficiency, referencing Adam Peaty's approach as an example. Andrew provided technical insights about the out-sweep motion, explaining how water follows the back of the hand and the importance of pulling water effectively, particularly relevant in breaststroke where the pull is shorter. The discussion focused on the balance between speed and technique, with Andrew noting that while rushing through the motion can be effective for strong swimmers like Peaty, it may not be optimal for everyone due to the challenging body position it requires. Swimming Drills and Techniques Discussion Glenn led a discussion on swimming drills and techniques, focusing on breaststroke movements and hand positions. The group analyzed videos of Olympic swimmers like Staciana and Brendan to examine different stroke styles and drilling methods. They discussed various exercises for developing hand awareness and forearm strength, including "Feed the Wolves" and hand position drills using different gestures like "I love you" and peace signs. The participants shared teaching techniques for both young swimmers and masters swimmers, with Suzy suggesting using rubber bands around wrists to force hand use and Barbara recommending vertical sculling exercises. The conversation ended with plans to feature Sarah McLarty and Jessica Hardy in upcoming sessions focused on open water swimming and dryland preparation. Featured Videos: With all the other things to think about in breaststroke – timing, line, width of kick, rhythm – it’s easy to neglect the catch. Join us this week as we zoom in on the palms, wrists, and forearms in our favorite stroke. Amanda Beard: Slo-Mo – Under Water – Hands/Eyes Try to ignore all the great technique shown by Amanda Beard, and focus on her palms and wrists during the catch and pull. https://www.goswim.tv/lessons/539-slow-mo-under-water-hands-eyes Brendan Hansen: Breaststroke Outsweep and Head to Air Watch Brendan Hansen’s LINE, but pay special attention to his palms, wrists and forearms during the catch and pull. No break in the wrists. https://www.goswim.tv/lessons/875-breaststroke-outsweep-and-head-to-air Dave Denniston Drills: 2 Sculls and a Pull Check out Dave’s favorite drill for working on his breaststroke catch. https://www.goswim.tv/lessons/196-2-sculls-and-a-pull Brendan McHugh: Front Scull Best way to develop the forearm strength needed for a great breaststroke catch and pull? Grab a snorkel and do many lengths of this sculling drill. https://www.goswim.tv/lessons/1979-breaststroke-front-scull Breast Drill: Wyoming Feed the Wolves This drill (that you can do at your desk) will quickly show swimmers the importance of forearm strength in the breaststroke catch and pull https://www.goswim.tv/lessons/2092-breaststroke-wyoming-feed-the-wolves Breast Drill: Dave Hands Developing a great breaststroke means you need to know exactly what your hands are doing. Here’s one of Dave Denniston’s favorite drills to build hand feel for the water. https://www.goswim.tv/lessons/840-breaststroke-dave-hands Breast Drill: Early Catch Hands Here’s a fine point that Dave Denniston uses to maximize his breaststroke catch. https://www.goswim.tv/lessons/1024-breaststroke-early-catch-hands

May 19, 2026 - Reaction Time & Quickness

Don't forget to download the GoSwim Reflex app and let us know YOUR Reaction Time! Quick recap This meeting focused on quickness and reaction time in swimming, with Glenn hosting Eddie Larios from Northwestern University to discuss sprint swimming techniques and training approaches. Glenn demonstrated the importance of quick starts using NCAA championship relay footage, particularly highlighting Northwestern's 400 free relay that finished in 2:47, showing how minimal turn and finish times (under 4 seconds) are crucial for success. Eddie explained the three trainable components for improving starts: sensory processing (reaction to visual or auditory cues), muscle fiber recruitment, and stretch-shortening cycle, sharing specific drills like the cup game and 15-meter reaction sprints that incorporate resistance equipment to enhance explosive power. The discussion covered technical aspects including proper hip positioning, the importance of maintaining velocity through the underwater phase, and the challenge of balancing speed development with the high volume demands that college swimmers face across multiple events and relays throughout championship meets. Summary Swimming Reaction Time Techniques Glenn and Eddie discussed quickness and reaction time in swimming, focusing on techniques used by elite sprinters. They analyzed video footage of Northwestern University's successful 400 free relay at NCAAs, examining the starts of individual swimmers like Stewart and Cade, highlighting the importance of high hips, proper body positioning, and the stacked body line for optimal starts. Eddie explained three trainable variables for improving reaction time: the body's ability to process sensory input, muscle fiber recruitment, and the stretch-shortening cycle. The discussion also covered how to diagnose and address issues with slow starts, with Eddie suggesting focusing first on loading and eliminating wasted movement on the blocks. Swimming Technique and Performance Testing Glenn and Eddie discussed the individualized nature of teaching swimming techniques and the importance of measuring athletes' performance accurately. Eddie explained their method of testing sprinters through 25-meter times measured across the season, including underwater and stroke-specific tests. Glenn emphasized that while perfecting starts is important, the underlying strength and speed of the underwater kicks must be addressed first, noting that without strong base skills, improvements in starts may not be effective. Underwater Swimming Technique Discussion Glenn and Eddie discussed techniques for improving underwater swimming speed, focusing on the importance of holding the line before the first kick and managing air bubbles created during starts and turns. Eddie explained how they use tempo trainers to help swimmers maintain optimal kicking frequency, typically between 0.45 and 0.50 seconds for a complete kick, while adjusting based on the athlete's height and build. They examined specific examples, including how tempo requirements differ between a tall, built swimmer like Langston and a smaller swimmer like Isabella. Swimming Technique and Force Analysis Glenn and Eddie discussed swimming techniques, focusing on the importance of emphasizing up-kicks in training and maintaining velocity through proper positioning and dolphin kicks. Eddie explained how they use a force plate to measure athletes' force production and monitor changes throughout the season, particularly during challenging training months. They also discussed land exercises like vertical jumps to help athletes develop proper force application, emphasizing the importance of keeping heels elevated and toes engaged to avoid wasted movement. Swimmer Speed Training Challenges Glenn and Eddie discussed the challenges of training swimmers for speed while managing the demands of multiple events and relays throughout a competition. Glenn emphasized the importance of balancing speed training with overall athlete development, noting that modern swimmers face different pressures than those of previous generations. Eddie shared his experience creating engaging game-based training sessions with Margaret, which helped swimmers maintain high effort levels and produced better results than traditional sprint sets. Sprinter Training Components Discussion Eddie presented three components of training for sprinters including sensory processing, muscle fiber recruitment, and stretch shortening cycle, along with specific exercises and drills for both land and water sessions. The group discussed training strategies including the importance of balancing high-intensity sessions with rest days, particularly for older athletes preparing for competitions. Eddie shared his recent performance of 0.18 average time and demonstrated a sprint workout involving reaction sprints with equipment like fins and paddles to develop speed while maintaining technique.

May 12, 2026 - What Happens After You're Done Competing

Prior to watching this meeting, please watch the animated movie that started the conversation. ONE: The Animated Film This meeting was a discussion about the film "The Athletic Identity" featuring former swimmers Tom Richner and Aaron Cole, who created an animated film about athletic transitions after college. The conversation included Olympic diver Greg Louganis and Paralympic swimmer Dave Denniston, exploring how athletes navigate life after competitive sports. The participants discussed how athletic identity can be both a strength and a challenge during transitions, with Greg sharing his experience of being defined by his Olympic achievements and Dave describing his difficult journey after a spinal cord injury ended his swimming career. The discussion covered topics including the IOC's Athlete365 Career Plus program, the importance of support systems for athletes, and how coaching can help with the transition process. The meeting highlighted the ongoing challenges athletes face in adjusting to life after competitive sports and the importance of maintaining connections with fellow athletes. Swim Coaches Meeting Updates The meeting began with casual greetings and updates among participants, including Glenn's return after a trip to China and his attendance at the College Swim Coaches Association meeting. Barbara shared her connection to the Denison pool and discussed her background in Worcester. Dave joined the meeting and mentioned the construction of a large pool in Wyoming, noting some challenges with the project. The group discussed logistics for the meeting, including managing participant access and accommodating those with time constraints, such as Aaron who had to leave for a flight. Athletic Transition Process Discussion Glenn introduced a discussion about the athletic transition process, mentioning a new film and the concept of "Athletic Identity Foreclosure." He invited Tom Richner and Aaron Cole to share their backgrounds. Tom discussed his path from swimming at Denniston to studying animation at UCLA, where he worked on The Simpsons, and later returning to swimming through masters programs. Aaron shared his experience as a lifelong competitive swimmer who transitioned to a career in finance after college, before returning to swimming through masters programs in recent years. Animated Film Development Discussion The discussion focused on the creation of an animated film about life transitions, with Thomas explaining his role as a character animator on The Simpsons for 38 years and how he approached drawing characters like Lisa Simpson. Aaron shared the motivation behind making the film, which originated from a conversation with a successful alumni who expressed doubt about achieving similar success in the real world after college. Thomas explained that animation was chosen as the medium due to its ability to depict fantasy sequences and battle scenes involving creatures, as well as the opportunity to work with talented artists from places like Disney and the Cleveland Institute of Art. Swimming as Safe Haven Story The group discussed the opening of a movie that depicts swimming as a safe haven from bullying. Aaron explained that starting with this pain was important for telling an authentic story about how swimming provided a sense of safety and motivation during challenging times. Thomas and Aaron discussed how athletic strengths can become weaknesses in different life contexts, with Aaron noting that while confidence and competitiveness are necessary for athletic success, they may need to be modified in business settings. The conversation touched on how intense passion and obsession required for athletic success can create challenges when transitioning to other areas of life. Sports and Artistic Expression Discussion Glenn and Thomas discussed the balance between structured sports and artistic expression, with Thomas sharing how his swimming background helped him as an animator by enhancing his understanding of movement. Aaron explained that while he didn't view competitors as monsters in the film, the depiction reflected his personal struggles with demons, and clarified that coaches were present but minimized in the movie to focus on team and relationships. The discussion concluded with Aaron and Thomas reflecting on supporting athletes transitioning out of competitive swimming, including exploring the creation of a Masters team to provide ongoing support to swimmers. Greg's Diving Career and Philosophy Glenn and Greg discussed Greg's diving career and his approach to the sport. Greg explained that his love and passion were for his coach rather than the sport itself, and he described his coaching philosophy of "coaching from the inside out." Greg shared insights about the artistry and precision required in diving, emphasizing how each dive is a unique creation within the brief moment of execution. The conversation highlighted Greg's perspective on competition and inspiration within the sport, noting how other divers like Bruce Kimball motivated him to achieve greater challenges. Defining Identity Beyond Achievements Greg shared his early experience as a performer at age 3, where his teacher helped him develop fluid movements by increasing the tempo and expecting immediate success. He discussed how this experience shaped his approach to challenges throughout his life, including his transition from elite sports to regular life after being diagnosed with HIV in 1988. Greg reflected on the challenge of defining himself beyond his athletic achievements and titles, questioning who he is apart from his Olympic success and records. Glenn noted how society can unintentionally define people by their achievements rather than their personal identity. Greg Louganis Post-Olympic Life Discussion Greg Louganis discussed his experience dealing with public expectations following his Olympic diving career, noting how people often assume they know who he is based on his famous achievements. He reflected on his relationship with coach Ron O'Brien, explaining how he sometimes lived vicariously through Greg's success while giving him choices in training approaches. Greg expressed uncertainty about his identity beyond his athletic achievements and discussed how some of his contemporaries have found it easier to transition away from elite sports due to better support systems. Life Transitions and Personal Growth Greg and Glenn discussed life transitions and personal growth, with Greg sharing his experiences about embracing self-worth and resilience. Greg emphasized the importance of reframing negative narratives and focusing on blessings, drawing from his own challenging experiences including abuse and adoption. Glenn then transitioned to discussing a former athlete named Dave, who experienced an involuntary transition due to a sledding accident, noting that difficult situations reveal a person's true character. Paralympic Athlete Career Transition Discussion Glenn and Dave discussed Dave's transition from being an Olympic swimmer to a Paralympic athlete after a spinal cord injury. Dave shared how he learned to redefine his identity beyond being an Olympian and emphasized the importance of confidence and making bold decisions in life. Glenn highlighted Dave's achievements, including his role as a Paralympic coach and head coach at Wyoming, and mentioned their ongoing connection through social media. The conversation ended with Glenn mentioning research on an IOC program called Athletics 365 Career Plus, which aims to support athletes through transitions, though the discussion was cut off. Athlete Career Transition Support Systems The group discussed Athlete365 Career Plus, focusing on the need for better support systems for athletes transitioning out of competitive sports, particularly in collegiate settings where there is currently only a 22% profit share compared to none for Olympic athletes. Greg shared his personal experience of delayed retirement and the challenges he faced in establishing trust funds for athletes. The discussion concluded with reflections on the importance of mentorship and coaching in athlete transitions, with participants emphasizing the value of community support and sharing resources like the recently created film about athlete transitions.

April 7, 26 - Growth with David Marsh & Steve Haufler

Youth Coaching Standards and Technique David emphasized the importance of setting high standards in coaching, particularly during the critical 11-13 year old age window when athletes develop fundamental skills. He noted that college coaches often lack time to correct technique issues due to the limited 24-week season, making proper development in youth essential. David stressed that proper arm extension technique is crucial for speed, and that college programs typically focus on adding power rather than retraining stroke techniques. Swimming Technique Teaching Approaches Glenn discussed three paths for teaching young swimmers, emphasizing the importance of teaching proper technique over pure training. David agreed with a "teach-first" approach, citing examples like Anthony Urban who succeeded due to superior technical skills rather than strength. The group discussed how specific strengths are required for different swimming styles, with Jeff noting that Anthony's unique stroke requires specific strength characteristics. Glenn proposed Path 3 as teaching with awareness of self, which he believes Steve exemplifies through his approach. Coaching Techniques and Skill Development David emphasized the importance of contrasting techniques in coaching, suggesting that focusing on specific skills rather than trying to perfect everything will lead to better results. He discussed the balance between "flow" and "thrash" in swimming, noting that while flow is important, young swimmers should be allowed to compete with their natural competitive instincts. Steven added that developing proper body posture on land is crucial before introducing it in the water, while Aleks highlighted the need for coaches to have multiple ways to explain concepts to athletes of different ages and skill levels. Swimming Technique and Body Alignment David and Glenn discussed the importance of proper technique in planks and floating exercises for swimmers. David emphasized that many athletes, including professionals, struggle with maintaining correct body position during floating and planks. Glenn suggested that these foundational skills should be taught early and consistently practiced to ensure retention as athletes grow and mature. They agreed that continuing this training process would help athletes maintain proper form and body alignment, ultimately benefiting their swimming performance. Youth Athlete Physical Performance Discussion The discussion focused on addressing physical issues in young athletes, particularly related to prolonged sitting and its impact on hip flexors and glute firing. Aleks shared insights from Zionsville's coaching staff about dedicating significant time to on-land movements before water activities, emphasizing the importance of counteracting the effects of prolonged sitting. Glenn discussed the need to teach young athletes the importance of performance and ownership in their training, drawing parallels to other performance-based sports like theater and martial arts. Engaging Children in Learning Activities The group discussed engaging children in learning through fun activities and games. Steven emphasized the importance of making learning exciting and using tools and toys to keep students engaged. David shared insights from his coaching experience, highlighting how observing athletes during warm-ups and practice can reveal important information about their team dynamics and skills. The discussion included examples of specific games like underwater torpedo, which David noted was particularly effective for evaluating swimmers' abilities and competitive spirit. Swimming Training Techniques Discussion The group discussed training techniques and best practices for swimming, focusing on creative drills and games to enhance skill development. David shared memories of implementing engaging activities at Team Elite practices, including underwater torpedo games and slide exercises that incorporated streamline techniques and stroke counting. The discussion highlighted the importance of teaching proper practice etiquette and self-analysis skills to young swimmers before they reach puberty, with Glenn emphasizing how these foundational skills help prevent injuries and establish good habits at the college level. The conversation concluded with a discussion about Scott Tucker's swimming technique transformation at Auburn University, though this portion was cut off in the transcript. Swimming Technique Observation Strategies David and Glenn discussed the importance of observing high-level swimming practices to understand and improve techniques. David shared examples of changing swimmers' strokes based on their strengths and goals, emphasizing the need for coaches to know what "great" looks like by observing higher-level competitions. Glenn agreed on the value of observation and mentioned requiring students to watch ASU meets to learn from Olympians. They also touched on the importance of preparing swimmers for their goals and ensuring they develop the skills necessary for their aspirations. Swimming Stroke Training Techniques The discussion focused on stroke counting and training techniques in swimming. Aleks explained how they use data collection through an app to provide challenging parameters for swimmers, emphasizing the importance of allowing athletes to make mistakes as part of the learning process. Monty asked about critical periods in swimming training, to which David responded that while swimmers can improve significantly, transitioning from good to great performance may be more challenging if foundational skills weren't developed early. David provided an example of modifying technique for specific situations, noting that he advised certain swimmers to eliminate their dolphin kick off the wall during certain races. Late-Bloomer Swimmers Developmental Programs The group discussed challenges in introducing late-bloomer swimmers to competitive swimming, particularly around age 11-12. Mark from U.S.A. Swimming noted that while clubs are not required to have developmental programs for 13-17 year olds, creating such opportunities could help identify talent. The discussion highlighted concerns about tendons being susceptible to injury during puberty, with Ben questioning whether U.S.A. Swimming should mandate certain developmental programs. Glenn agreed to send out a presentation on body balance, streamline and glide techniques to meeting participants via email the following day.

April 1, 2026 - Aaron Peirsol - Backstroke & Other Stuff

Swimming Techniques and Training Approaches Glenn and Aaron discussed swimming techniques and training approaches, particularly inspired by Cameron McAvoy's recent 50-meter world record performance. Glenn explained how their weekly theme discussions evolved from detailed video analysis during COVID to focusing on technical endurance and training specificity. The conversation highlighted how modern swimmers like McAvoy practice at race pace more frequently than traditional approaches where athletes might only hit race pace twice a year during actual competitions. Swimming Coaching Evolution Discussion Aaron and Glenn discussed the evolution of swimming coaching approaches, with Aaron sharing insights from listening to a coach's interviews about differentiating between physical and psychological fatigue in swimming. Glenn reflected on his experience training under Dave Salo, emphasizing the importance of race-specific training rather than general fitness. The conversation touched on modern trends in swimming coaching, including the integration of mental and physiological training approaches, and the need to make swimming more engaging for young athletes through gamified skill development while maintaining proper aerobic base training. Backstroke Technique Discussion Glenn shared a video of Aaron Peirsol swimming backstroke to demonstrate a unique swimming technique that focuses on body maneuverability and connection from head to toe. Aaron explained that backstroke allows for a different kind of body movement compared to freestyle, with the arms behind the swimmer requiring manipulation of the body and a one-arm pull-out motion. He described how observing weight room exercises inspired his approach to swimming, particularly noting the connection between the arms and legs in pole vaulting exercises. Swimming Techniques and Performance Data Aaron discussed swimming techniques, particularly focusing on the importance of leg rhythm and harmony between arms and legs in swimming strokes. He explained how backstroke can be easier to balance compared to freestyle due to breathing patterns. Glenn then showed Aaron data from an app, highlighting impressive performance metrics including minimum 13 yards on every breakout and 4 cycles on most lengths, except for the third length which had 3.5 cycles. Youth Swimmer Performance Improvements Aaron and Glenn discussed the significant performance improvements observed in younger swimmers compared to previous generations. Aaron expressed skepticism that improved training methods alone could explain the difference, suggesting that psychological factors and changing perceptions of performance limits might play a larger role. Glenn proposed that the improvements could be attributed to a higher percentage of coaches implementing specific techniques, particularly around underwater swimming, with consistent daily practice leading to measurable gains over time. Swimming Techniques and Training Approaches The group discussed swimming techniques and training approaches, with Glenn emphasizing the importance of being intentional and precise rather than focusing solely on distance. Doug noted that modern training prioritizes technical endurance over traditional high-volume approaches, allowing swimmers to develop and practice specific skills at high integrity. The discussion concluded with Doug asking about Eddie's technical abilities, particularly highlighting how his technique might not receive enough recognition despite Texas's legendary swimming program. Eddie's Competitive Swimming Environment Aaron reflected on his experience swimming with elite athletes under Eddie's coaching, noting that the environment and high-level competitors pushed swimmers to improve naturally rather than through technical stroke changes. He observed that the talented swimmers like Crocker, Neal Walker, and Nate Doosing were already performing well, and Eddie was effective at identifying and encouraging promising athletes to thrive in that competitive environment. Aaron acknowledged that while Eddie had technical expertise, the neurological habits of college-age swimmers made it difficult to significantly alter their strokes, and the best results came from the natural competitive pressure rather than explicit technique modifications. Swimming Techniques and Strength Training The group discussed swimming techniques and development, with a focus on how strength training outside of water can benefit swimmers. Glenn shared insights about his experience at Texas, emphasizing how intentional strength training helped him transition to swimming like an adult. The discussion also touched on the balance between technique development and physical growth, with Glenn noting that some current training processes have a better understanding of hydrodynamics than previous methods. 200m Backstroke Training Differences Aaron discussed the differences between training for the 100-meter and 200-meter backstroke events. He explained that while you can train for the 100 and potentially perform the 200, the reverse is not true due to the different physiological demands of each race. Aaron emphasized the importance of maintaining tension during the third 50 meters in a 200-meter race and highlighted the unique balance required between strength and aerobic capacity in 200-meter training, noting that training for the 200 limits how much weight one can gain compared to training for the 100. Swimming Performance and Technique Discussion Aaron and Glenn discussed the differences between short course and long course swimming performances, noting that swimmers often perform better in short course due to the ability to rely more on strength. They explored the importance of engaging the obliques in swimming, using the analogy of pulling a body out of water to illustrate the need for core compression and connection from fingertips to toes. Glenn referenced a previous discussion about how all elements of swimming must work together, like an eight-person rowing crew, and shared his personal struggle with never being fully satisfied with his achievements. Swimming Technique and Career Breaks Glenn and Aaron discussed the challenges of achieving a perfect swimming stroke and the importance of taking breaks in a career. Aaron shared his experience of stepping away from swimming for extended periods, which helped him return with renewed energy and perspective. He emphasized that slowing down and taking breaks is crucial for making lasting changes in technique, though this goes against the typical high-intensity culture in swimming. Glenn concluded by sharing a personal story about a break Aaron took with friends, which later led to Aaron breaking a world record, highlighting the value of balance and enjoyment in the sport. Ocean Swimming Technique Training Session Aaron shared his experience teaching swimming techniques in challenging ocean conditions, emphasizing how experienced swimmers can benefit from learning to navigate moving water. He described bringing two world-class swimmers, Brandon Hanson and Ian Crocker, to experience big waves, which helped them develop a new skill set and stay engaged with the water. The group discussed the importance of getting out of their comfort zones and learning to adapt in different water environments. It was noted that Aaron would not be available next week, and Alex would return the following week.

Aaron's Kick

A short, soundless clip showing how Aaron keeps his kick continuous during backstroke.

March 24, 2026 - Technical Endurance

Sign up for Wayne's substack: https://waynegoldsmith.substack.com Sign up for Doug's substack: https://swimpler.substack.com/ Swimming World Record Discussion Glenn and Wayne discussed a recent swimming world record performance by Cam McAvoy, noting the impressive velocity maintenance and positive feedback about McAvoy's character. Wayne raised concerns about potential misinformation regarding McAvoy's training methods spreading online, which could present challenges for coaches. The discussion then transitioned to the topic of technical endurance, with Glenn introducing the concept and mentioning that Doug had suggested this topic for discussion. The meeting began with Glenn expressing concern for friends affected by recent global events, including those in Iran and around the world. Swimming Technical Endurance Training Discussion Glenn and Wayne discussed the importance of technical endurance in swimming, emphasizing the need for proper technique, skills, and mental composure during endurance training. Wayne explained that coaching should focus on achieving maximum speed with race mechanics, straight-line swimming, and mental control, rather than just meeting heart rate or lap targets. He noted a recent trend toward greater accuracy and precision in swimming programming. Swimming Coaching Techniques Discussion Glenn shared his experience coaching a 58-year-old former NFL player who is learning to swim a 50 free, highlighting the player's progress and coachability despite initial challenges with technique. Doug discussed his approach to coaching, emphasizing the importance of technical endurance and sharing a story about a challenge he gave to senior swimmers to demonstrate the importance of maintaining technique under fatigue. Both speakers agreed on the significance of building technical endurance through gradual progression and consistent practice of proper technique. Technical Endurance in Swimming Training Doug explained his concept of "technical endurance" in swimming, describing a training approach called the "Butterfly Gauntlet" that gradually increases difficulty while maintaining consistent stroke patterns and breathing. He emphasized that swimmers often break down their technique during fatigue due to the increased resistance required to maintain proper form during high-intensity sets. Doug suggested that coaches should focus on helping swimmers maintain technique under fatigue and recommended testing swimmers' ability to perform continuous butterfly strokes before introducing more challenging sets. Technical Endurance in Swimming Training Glenn presented his concept of "technical endurance" in swimming, developed through discussions with AI, focusing on training athletes to recognize and push their technical limits without breaking down. He discussed how swimmers often operate in a "gray zone" without fully understanding their technical ceiling, drawing parallels to other sports like golf, diving, rowing, and cycling to illustrate the importance of proper technique, body position, and system synchronization. Glenn emphasized that swimmers must learn to recognize technical failure as catastrophic and stressed the importance of starting with proper fundamentals, particularly learning to float correctly, before building technical endurance. Swimming Technique and Coach Focus Doug discussed the importance of technique in swimming, explaining how automaticity can hinder neuroplasticity and prevent athletes from improving their skills. He emphasized the need for swimmers to focus on foundational elements before advancing to more complex techniques, citing research on motor learning and the example of Michael Phelps. Glenn shared a recent experience with a young swimmer from the UK who was double breathing, highlighting the importance of proper observation and correction by coaches. Both speakers agreed that coaches should pay close attention to technique and make adjustments when necessary to prevent bad habits from forming. Swimming Technique and Conditioning Balance Wayne discussed the balance between technical conditioning and aerobic development in swimming, sharing insights from his experience managing Australia's largest learn-to-swim program. He explained how commercial learn-to-swim programs often prioritize getting children to swim full laps quickly, which can compromise technique, particularly breathing patterns. Wayne emphasized the importance of accuracy and precision in training, noting a shift towards varied training approaches rather than consistent high-volume sessions, and shared a drill involving 650-yard swims at progressively faster paces to help athletes develop efficient stroke mechanics under fatigue. Technical Swimming Development Strategies Wayne discussed the importance of technical development workouts being conducted at race pace rather than slow speeds, explaining that coaches often focus too much on drills at kicking speed without properly testing technique under fatigue. Glenn and Wayne explored how commercial imperatives in learn-to-swim programs conflict with technical development, as parents prefer to see laps rather than technical drills. The group discussed teaching methods, with Doug suggesting starting backstroke lessons by having students kick on their back first to establish proper body position before adding arm movements, rather than starting with freestyle which can create imbalances. Mike expressed how Wayne's insights were causing him to rethink his entire coaching program and praised the discussion for its intellectual depth.

March 17, 2026 - Honing the Blade for Championships

Championship Preparation and Tapering Strategies Glenn and Alex presented a session focused on championship preparation and tapering strategies in swimming. Glenn shared insights about readiness during warm-ups and emphasized the importance of being present-minded rather than overthinking preparation. Alex demonstrated his detailed setup and sequences for preparing athletes, which Glenn praised highly. The session included a preview of a new app being developed for GoSwim, though the specific details and functionality were not disclosed in the recording. Age Group Swimming Taper Strategy Aleks presented a video recording of a championship season workout for 13-and-over swimmers preparing for an age group state meet. He explained his approach to tapering, which involves cycling through sprint, pace, and aerobic days, with the day before a meet typically being an aerobic day focused on technique and low-intensity swimming. Aleks described his workout structure, which starts with land-based warm-up activities (10-20 minutes) to maximize pool time in their crowded facility, followed by skill development and preparation phases before performance elements. The presentation included raw footage showing real coaching situations, including moments where swimmers didn't follow instructions perfectly, demonstrating the challenges of group coaching in practice. Optimizing Practice and Athlete Independence Aleks discussed his approach to managing practice timing and structure, explaining how he creates opportunities for faster swimmers while allowing slower ones to prepare at their own pace. He described implementing a consistent daily warm-up routine that helps develop athlete independence, particularly during championship preparation periods. The warm-up includes a "cheetah" drill (1225 variable sprint) and focuses on teaching athletes to adapt the routine for different environments. The session concluded with Aleks explaining their skills work, which includes underwater kicking drills and the use of fins to enhance technique development. Swimming Drills and Technique Review Aleks demonstrated various swimming drills to Glenn, including sidekick, pro drill, 3-tap, and pause drill, explaining the techniques and proper form for each. Aleks emphasized the importance of slowing down and feeling the water pressure during the pro drill and noted that some athletes were rushing through the movements. The drills were designed to focus on balance, extension, and recovery in preparation for upcoming meets. Optimizing Stroke Efficiency in Swimming Aleks demonstrated a "mini-max" swimming set that helps swimmers optimize stroke efficiency while maintaining speed. The set involves swimming 25, 50, and 100-meter freestyle distances with specific stroke and time targets calculated from the initial 25-meter performance. He showed examples of two athletes successfully completing the set, with one notable case of a 13-year-old swimmer who used stroke counting techniques to achieve a senior state cut time in the mile. The discussion concluded with a debate about race strategy, where Aleks emphasized the importance of giving swimmers specific, actionable cues rather than just telling them to "go race," while other participants shared their approaches to helping young swimmers develop race mentalities.

Feb 24, 2026 - How to Analyze Age-Group Team Data

Swimming Performance Data Analysis Aleks discussed the importance of analyzing swimming performance data, particularly focusing on "development per cycle" rather than just "distance per cycle." He explained how Zionsville's swim team collects extensive data through parent-filmed races and coach recordings, with approximately 160 out of 300 families having activated accounts to track their swimmers' performance. Aleks presented a chart showing the team's overall distance per cycle metrics across different grade levels and performance groups, with the goal of eventually reaching gold medal status in USA Swimming. Swimming Performance Metrics Analysis Aleks explained the differences between Senior 1, Senior 2, and High Performance swimming groups, noting that Senior 2 serves as an on-ramp for newer swimmers. He analyzed data on distance per cycle and tempo for different age groups, revealing that the High Performance group had a higher distance per cycle than the national team in the 100 freestyle. Aleks emphasized the importance of balancing distance per cycle and tempo in training, as they are closely related metrics that together provide a comprehensive view of a swimmer's performance. Stroke Tempo and Youth Swimming Aleks and Glenn discussed the relationship between stroke tempo and body growth in young swimmers, noting that as swimmers grow longer but may not yet be stronger, their tempo can naturally slow down. Aleks shared his experience coaching junior swimmers, explaining how he helps them balance tempo and stroke count to improve performance. They also touched on the importance of careful tempo management in training, particularly for younger athletes. The conversation concluded with a question about whether dividing distance per cycle by height or wingspan could provide valuable insights, though this was left unresolved. Individualizing Swimmer Training Data Glenn and Aleks discussed the importance of individualizing training data and tempo for swimmers, emphasizing that averages can provide insights into team performance but may not fit every athlete. Aleks highlighted the need to focus on distance per cycle for young swimmers, stating that in an ideal scenario, they would prioritize catch-up freestyle and sprint kicking. They also discussed the long-term nature of developing elite swimmers and the importance of maximizing distance per cycle to prepare them for future tempo-based training. Optimizing Youth Athlete Development Glenn and Aleks discussed the challenges of developing young athletes, emphasizing the need for patience from parents, athletes, coaches, and society. Glenn highlighted that focusing on short-distance training can negatively impact long-term success, as it does not align with the central nervous system's development for sustained performance. Aleks presented data on velocity, distance per cycle, and tempo, explaining how these metrics contribute to understanding an athlete's performance and technical application. They also discussed the importance of underwater performance, noting that elite swimmers, such as those on the U.S. national team, spend significantly more time underwater compared to their high-performance counterparts, which contributes to their overall speed advantage. Swimming Performance Data Analysis The meeting focused on analyzing swimming performance data using a specialized app that tracks underwater speed and distance per cycle. Aleks presented findings showing that national team swimmers maintain consistent breakout points, while Zionsville athletes' underwater performance varies, highlighting a need for improved training techniques. Glenn demonstrated how the app can be used to identify and improve swimming techniques, emphasizing the importance of early exposure to data analysis for swimmers. The group discussed the potential for broader adoption of this technology in swimming coaching and training. Exploring UMAP for Data Insights Monty and Glenn discussed the potential of using UMAP (Uniform Manifold Approximation and Projection) as an analytical tool for their extensive dataset, which includes biometric data like weight and age. Monty suggested exploring the data further to uncover insights, emphasizing the power of UMAP in visualizing high-dimensional data and tracking trajectories. Glenn highlighted the importance of empowering users to adjust their performance trajectories, particularly in athletics, by leveraging the geometric potential of small improvements. Monty offered to connect them with an expert if they decide to pursue this analysis, while Joshua, a co-engineering major, expressed admiration for the app's capabilities and the innovative work being done. Monday https://www.goswim.tv/lessons/2321-all-strokes-stroke-count The secret to holding great technique when things get tough? Count your strokes. 💪 SwimTips SwimmingTraining SwimLife PoolWorkout SwimCoach AthleteTraining Tuesday https://www.goswim.tv/lessons/3423-ep-lesson-tempo-and-loping Great technique isn't built overnight — it's built rep by rep. 💪 SwimTraining StrokeWork SwimCoach FreestyleTips SwimSmart AthleteTraining Wednesday https://www.goswim.tv/lessons/3012-increase-freestyle-stroke-rate Stop swimming harder. Start swimming smarter — find the rate that lets you just flow. 💧 SwimTips FreestyleSwimming SwimCoach OpenWaterSwimming Triathlon SwimFast Thursday https://www.goswim.tv/lessons/1710-freestyle-building-a-longer-stroke Want to build better strokes in your age group swimmers? This long-term tempo trainer approach is a game changer. ⏱️ SwimCoaching TempoTrainer AgeGroupSwimming SwimTech CoachTips SwimFast Friday https://www.goswim.tv/lessons/1009-freestyle-discovering-efficiency-step-3 Stroke count + speed + heart rate = the ultimate measure of swimming efficiency. 📊 SwimmingTips SwimEfficiency SwimCoach HeartRateTraining SwimFast TrainSmart Saturday https://www.goswim.tv/lessons/1007-freestyle-discovering-efficiency-step-1 Fewer strokes doesn't always mean more efficient. Here's what actually matters. 🏊‍♂️ SwimmingEfficiency FreestyleTips SwimSmart StrokeCount SwimCoach SwimLife Sunday https://www.goswim.tv/lessons/2986-drop-and-push-angled Small adjustments off the wall can make a big difference in the water. 💧 SwimmingTips WallTechnique SwimCoach FreestyleSwimming SwimFast SwimLife

March 10, 2026 - Win the First Yard

We've gone off script for the past few weeks, so I feel it's just better to put the Zoom AI summary text into this description than anything else. Winning the First Yard in Swimming Doug Cornish, a former technique-first coach with 23 years of experience, delivered a presentation on the critical importance of winning the first yard in swimming. He explained that elite swimmers create more velocity off the wall and slow down less between walls, emphasizing that winning the first yard is essential for success in races. Doug discussed the four sources of power in a push-off and the importance of proper setup and practice to improve performance. He also highlighted the significance of using visual cues, such as the lane rope and the shimmery surface of the water, to maintain the correct position during turns and push-offs. Swimming Turn Techniques Discussion Doug and Glenn discussed swimming techniques, focusing on turn strategies and the importance of maintaining the correct body position during turns. Doug emphasized the significance of the tailbone to fingertip line in determining the direction of movement and highlighted the need to minimize time on the wall while maximizing power. They also discussed the debate around hip distance from the wall, with Doug suggesting that coaches should adjust techniques based on individual swimmer needs. Glenn added that limb length and power-to-weight ratios should be considered when teaching turns. Swimming Technique Analysis Discussion Glenn and Doug discussed swimmer techniques, focusing on turn efficiency and underwater dolphin kicks. They analyzed videos of Olympic-level swimmers to identify optimal positions and movements, emphasizing simplicity and precision in coaching. Glenn highlighted the importance of maintaining velocity post-turn and shared insights from a video by Ricky Barons, who demonstrated strategic adjustments in underwater kicks based on fatigue. Doug noted that higher-level athletes are more receptive to identifying and correcting mistakes to improve performance. Butterfly Kick Technique Discussion Doug and Glenn discussed techniques for improving a swimmer's butterfly kick, focusing on the balance between belly side and backside positions. Doug emphasized the importance of holding water in both directions, particularly for younger swimmers who should aim for 80% belly side to avoid slowing down. He explained that elite swimmers often use a reverse kick that is as propulsive as their forward kick, but this is not common among age group swimmers. The discussion included analyzing video footage to demonstrate these concepts and the need for proper technique to maintain speed during underwater kicks. Swimming Technique Kick Discussion Doug and Glenn discussed swimming techniques, focusing on the importance of the kick for young swimmers. They emphasized the need for a majority of the kick to be on the front side of the body, particularly for those under 10 years old. They also analyzed videos of elite swimmers to demonstrate proper technique, highlighting the importance of keeping feet connected to the water in butterfly strokes. Swimming Kick Technique Instruction Doug emphasized the importance of teaching children the correct technique for swimming kicks, particularly the A-frame structure achieved through hip rotation rather than focusing solely on foot movement. He explained that proper kicking involves holding water on the up kick and catching water with the whole foot on the down kick, contrasting with current coaching methods that rush children into adding arm movements before mastering kicks. Glenn shared a historical video from 2003 demonstrating similar techniques, while Steven expressed interest in implementing these teachings with his staff and noted the importance of proper technique in competitive swimming. Swimming Push-Off Techniques Discussion The group discussed swimming techniques, focusing on the importance of push-offs and turbulence created by swimmers. Glenn presented a model demonstrating how swimmers' speeds and push-off forces affect their performance at the wall. He showed that increasing the push-off force and distance can improve a swimmer's performance, even if their speed remains the same. The discussion highlighted the need to adjust push-off parameters to gain an advantage, with Glenn suggesting that teaching these techniques could help swimmers improve their times. Swimming Technique and Technology Discussion The group discussed improving a swimmer's breakout point and underwater dolphin kicks, achieving a win by 0.03 seconds after adjustments. Doug explained a technique for practicing the butterfly kick using a lane rope, with participants agreeing to follow up on video content. Glenn demonstrated a HTML-based swimming simulation game he developed, which Monty suggested could be expanded to include various swimming concepts. The conversation ended with Doug expressing gratitude for the sport's advancements, particularly Glenn's contributions to swimming technology.

Mar 3, 2026 - Developing DPC - Tempo - Hand Speed

"Faster hand speed only helps up to the point where the water can resist it. Beyond that, you're spinning your wheels — the hand slides through the water rather than holding it. Elite swimmers don't pull harder, they pull smarter — accelerating the hand through the catch and mid-pull where the angle of attack is optimal, then finishing before the hand outruns the water's ability to push back." Are we really still thinking about distance per stroke? You betcha! Join us on Zoom as we continue to explore the relationship between stroke rate (tempo) and distance per cycle. Monday Freestyle Drill: Building a Longer Stroke Glenn demos how to get your swimmers to gradually adopt a longer stroke, using the FINIS Tempo Trainer. https://www.goswim.tv/lessons/1710-freestyle-building-a-longer-stroke Tuesday Masters Tempo Trainer Workout Glenn describes how to use a Tempo Trainer to help a triathlete home in on their best, sustainable stroke rate. https://www.goswim.tv/lessons/1694-masters-tempo-trainer-workout Wednesday Breaststroke Drill: Playing with Rate An Endless Pool offers interesting ways to explore the relation between stroke rate and distance per cycle. The swimmer in the video is learning to go the same speed with the least amount of energy. https://www.goswim.tv/lessons/1535-breaststroke-playing-with-rate Thursday Discovering Freestyle Efficiency Step 2 Glenn demos a short set that helps swimmers understand how to increase speed while maintaining stroke count (distance per cycle). https://www.goswim.tv/lessons/1008-freestyle-discovering-efficiency-step-2 Friday FINIS Smart Goggles Stroke Rate Feature Glenn helps a high-level triathlete explore stroke RATE in the Endless Pool using FINIS Smart Goggles. https://www.goswim.tv/lessons/3313-finis-smart-goggles-stroke-rate-feature Saturday Freestyle Drill: Reduced-Stroke 100s Understanding your stroke rate/length, how much effort you’re putting into every stroke, and a complete knowledge of what you’re doing in the water will serve you well as you try to compete at higher levels. https://www.goswim.tv/lessons/1881-freestyle-reduced-stroke-100s Sunday Brendan Hansen: Lane-Line Rhythm Check out Brendan Hansen swimming cross-pool breaststroke. Then imagine what you could learn about your stroke by doing this with a Tempo Trainer at various rates. You will automatically maintain distance per cycle, while increasing (or decreasing) your tempo. https://www.goswim.tv/lessons/265-lane-line-rhythm AI in Sports Performance Analysis Glenn discussed the current situation in Iran, expressing concern for friends affected by the conflict and noting the potential for internet disruptions. He then shifted the focus to the role of AI in sports, emphasizing the importance of engagement and learning over mere data presentation, particularly for young athletes. Glenn shared a personal swimming experiment involving different stroke counts to analyze the impact on performance, capturing data to better understand the results. He highlighted the challenges of capturing accurate data in real-world scenarios and the need for purposeful teaching opportunities in sports. Swimming Efficiency and Speed Analysis Glenn presented data analysis from a swimming session, demonstrating how he achieved a 9-second improvement in his 100-yard time while maintaining consistent stroke cycles and distance per cycle. He identified that the key factor in his faster performance was increased hand speed, which allowed him to maintain higher tempo and better underwater velocity despite similar breakout distances. Glenn emphasized that swimmers should focus on explosive power off the walls and maintaining consistent speed throughout the race, rather than relying solely on acceleration. Optimal Hand Speed in Swimming Glenn discussed the importance of hand speed and body alignment in swimming, explaining that optimal hand speed is 2.1-2.5 times the swimmer's forward speed. He emphasized the need for a balanced approach, avoiding both too slow movements (which generate no power) and too fast movements (which can cause cavitation and slipping). Glenn also referenced a recent discussion about how swim velocity increases with tempo rather than stroke length, aligning with his own findings about the importance of hand acceleration through the catch phase. Swimming Performance Optimization Techniques Glenn discussed swimming techniques and data analysis, explaining how swimmers can improve their performance by focusing on push-offs, turns, and underwaters rather than just distance per cycle. He demonstrated improvements in his own swimming times from 122 to 111 seconds while maintaining the same stroke count, attributing the faster tempo to better force recruitment and explosive power. Glenn also briefly mentioned new features of the Tempo Trainer, a swimming tool he was testing, though he couldn't provide specific details about upcoming product releases. Swimming Technique and Push-Off Optimization Glenn and Monty discussed the optimal point to begin swimming after a push-off, emphasizing the importance of individualized coaching and counting exercises to teach proper technique. Glenn explained that swimmers should aim to start the push-off just before slowing down and highlighted the significance of underwater velocity and turn finish times in improving overall performance. He advised maintaining high speed through the turn and push-off, even when planning to slow down later in the race, as gliding does not incur energy costs. Swimming Performance and Traction Insights Mark shared insights from Ian Crocker about how swimmers can sense their performance in the first few strokes of a race, emphasizing the importance of maintaining traction and tempo. Aleks discussed the relationship between underwater kicking, hand speed, and overall swimming velocity, highlighting how elite swimmers use faster underwater kicking to maintain traction and increase hand speed. The group agreed on the significance of data collection and testing to understand individual performance peaks and optimize swimming techniques. Swimming Techniques and Performance Analysis Glenn demonstrated the importance of understanding and experimenting with swimming techniques, emphasizing the unique nature of each push-off and the need to focus on velocity and maintaining a straight line after starting. He showed a comparison between his 50-meter swim and Rachel's swimmers' 100-meter performance, highlighting the differences in data and the challenges of comparing individual results to Olympian-level performance. The group discussed the significance of basic swimming techniques and the need for consistent practice, with Barbara suggesting a focus on push-offs and breakouts in the next session.