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Apr. 16, 2024 - What We Learned from NCAAs

Transferring NCAA Lessons into Your Own Swimming When we watch big meets, we look not so much at who wins but at how they win – the technique being employed to reach the podium. This week, after watching the 2024 men’s and women’s NCAA championships, we share some drills we think are important to your future swimming success. MENS <https://youtu.be/IihhnVez38I?si=8Ay4JpugeNVbnKJB> WOMENS https://youtu.be/57uhHbhVBGs?si=s8AXyHVyO6li6_EK Monday Sara McLarty: Fingertip Drag After watching Leon Marchand’s 500 free at NCAAs, we are incorporating fingertip-drag freestyle into our practices! <https://www.goswim.tv/lessons/303-fingertip-drag> <https://youtu.be/UQg4VVh6WJU?si=p-BrL5ny5bf_8kK7> Tuesday Better Freestyle Concepts: Fingertip Drag Less effort. Better balance. Improved symmetry and extension. Just a few of the benefits gained from practicing fingertip-drag freestyle. <https://www.goswim.tv/lessons/3040-fingertip-drag> <https://youtu.be/57uhHbhVBGs?si=sAn7BL6sinBlqCeP&t=1012> Wednesday Backstroke Drill: Upside Down Fingertip Drag Just as fingertip drag leads to a more relaxed and efficient freestyle, and it works for a smoother, more connected backstroke. <https://www.goswim.tv/lessons/2209-backstroke-upside-down-fingertip-drag> <https://youtu.be/kCgXZHUi8OI?si=qJVafraWJ4obTVMr&t=77> Thursday Learning the Underwater Dolphin: Step 3 Biggest buzzword from watching NCAAs? Underwaters. If you’re not learning and practicing them every day, you’ll be left behind. <https://www.goswim.tv/lessons/3502-step-3-back-fast-front-fast> <https://www.youtube.com/watch?v=JjVaRUU9-qw> Friday Learning the Underwater Dolphin: Step 4 Here’s how to find the optimal amplitude and frequency for your underwaters. <https://www.goswim.tv/lessons/3503-step-4-repeat-step-3-with-rate> <https://youtu.be/EQSK6Va_meY?si=Bw8WJ-WFQ3J14MFV> Saturday Haufler Butterfly: Step 3 – Underwater Dolphin Kick on the Back Steve Haufler shares his progression for learning and mastering the underwater dolphin. <https://www.goswim.tv/lessons/1280-step-3-underwater-dolphin-kick-on-the-back> <https://www.youtube.com/watch?v=Vox9KOxC1ZA> <https://youtu.be/ZSQGEnv-ruc?si=fK22BQ7Sfwpg7S-s&t=162> <https://www.youtube.com/watch?v=vZZyN7dw7IE> Sunday Core Stability Pull Breathe and Kick: Step 4 At NCAAs, the breaststrokers were hitting their LINE. Here’s how you can learn this critical skill. <https://www.goswim.tv/lessons/2384-step-4-core-stability-pull-breathe-and-kick> <https://www.youtube.com/watch?v=_p3_azfJ5Eo>

Feb. 27, 2024, How to Coach Breaststroke After Teaching the Basics

Monday Glenn EP: The Line! If you look for – or teach – only one thing in breaststroke, make it THE LINE. Glenn explains. <https://www.goswim.tv/lessons/3244-breaststroke-the-line> breaststroke swimming swimtechnique :05 - get under :08 - get in line :09 - head should stay down longer :11 - lack of flexibility through the shoulders :12 - elbows at the shoulders :13 - arms aim forward and fall with the body - don’t aim down :22 - experiment with the width :24 - the point :26 - stomping back :32 - be careful not to allow the feet to fall as you initiate the pull Tuesday Brendan Hansen: Streamline Timing Brendan Hansen has mastered The Line in breaststroke. <https://www.goswim.tv/lessons/237-streamline-timing> breaststroke swimming swimtechnique :02.9 - The Line :05 - The line! - compare it to the old guy in the first video :05 - show how much longer the head stays down :05.8 - showing in the head pierce on the insweep :06 - watch the path of the feet and how they stay high through the entire phase :08 - feet drawn up behind the hips :08.6 - front of the body is ready to accept the kick :20 - up tempo timing :32 - up tempo timing :44 - missle position :53 - narrow - semi streamline :55 - outsweep with head down 1:22 - piercing the surface 1:22 - get the head back under before the kick comes in 1:37 - streamline timing 1:48 - streamline timing 2:20 - missle position 2:22 - look for the goggles 2:38 - arms going forward Wednesday Breaststroke Drill: Separation Drill Here’s one of our favorite drills for teaching The Line in breaststroke. <https://www.goswim.tv/lessons/1391-breaststroke-separation-drill> breaststroke swimming swimtechnique :05.6 - front ready to accept the kick :10.2 - hands slightly aiming down :17 - delayed kick :25 - pull with no kick :33 - once you reach extension, initiate the kick :48 - keep the legs very straight through the kick :58 - gradually bring them together 1:25 - alternate a length of drill 1:33 - with a length of swimming Thursday Breaststroke Drill: Head-Down Pull Another key thing to look for when coaching breaststroke is whether the swimmer’s face is in the water until the hands separate. Learning this skill takes patience, lots of practice, and usually a few drills. <https://www.goswim.tv/lessons/1041-breaststroke-head-down-pull> breaststroke swimming swimtechnique :14 - initiate the outsweep prior to lifting the head :33 - keep the eyes under the goggles during the outsweep :38 - one option is to use paddles and a snorkel :38 - no breath breaststroke :47 - paddles increase the surface area and potentially the feel :55 - pull buoy to place the focus on the pull 1:06 - start to ride the “rise” 1:31 - initiate the faux breath 1:38 - take it for a ride - full stroke Friday Dave Denniston Breaststroke: Use a Mini Pull <https://www.gofundme.com/f/alwaysacowboy??modal=donations&tab=top&fbclid=IwAR1L-X6cgOxIhjwPp3LWfbkOqNF1RzqeDxRDbop74NALQYQf3H21VnL3OIA> One of the key things to look for when coaching breaststroke is the size of the swimmer’s pull. In many cases it will be too big. Teaching swimmers to use a mini pull may bring quick and noticeable results. <https://www.goswim.tv/lessons/589-use-mini-pull> breaststroke swimming swimtechnique :08 - mini pull :10.5 - widest point :16 - quick catch :34 - front ready to accept the kick 1:00 - quick catch 1:05 - a bit wider than before 1:33 - elbows don’t go past the shoulders 1:45 - quickly dive back under 2:07 - watch the path of the hands - forward 2:17 - inward scull to quick hands forward 2:35 - kick initiated a bit earlier 2:54 - at speed - dives a bit harder 3:06 - compare slow - fast 3:23 - look how shallow he stays 3:28 - underwater breast pull 3:55 - mini pull 4:11 - underwater breaststroke Saturday Breaststroke Drill: Kick Recovery Awareness Another key thing to look for when coaching breaststroke is the size of the kick. In many cases it will be too big and too wide. A big kick may feel powerful, but it sets up a massive amount of resistance that slows you down and requires lots of energy to overcome. <https://www.goswim.tv/lessons/2393-breaststroke-kick-recovery-awareness> breaststroke swimming swimtechnique Pavel - 23.4 50 breast :24 - line from torso to thigh :31 - wall kick :38 - board kick on your back :44 - recover the heels :50 - kick on your back streamline :56 - keep the knees at surface or slightly under 1:03 - heels to hands 1:16 - heels to hands touching heels 1:23 - thighs to hands 1:48 - head lead to hand lead 2:01 - position 11 kick to swim 2:12 - position 11 kick to swim Sunday Breaststroke Drill: Kick Recovery Timing (Adam Ritter) When coaching breaststroke, watch for how the swimmer times the recovery of the feet. A small change in timing can bring big results. <https://www.goswim.tv/lessons/2084-breaststroke-kick-recovery-timing> breaststroke swimming swimtechnique :08 - torso to thigh line :17 - arms fully extended prior to the kick 200 IM 1:36 - look at the line 1:38 - look at how far he is through the pull before he initiates the recovery 1:44 - how far up do you need to go to get a grab with the feet Bonus: Breast Drill: Toe-Draw Recovery <https://www.goswim.tv/lessons/1968-breaststroke-toe-draw-recovery> Amanda Beard: Pull the Hips Forward <https://www.goswim.tv/lessons/525-pull-your-hips-forward>

Feb. 13, 2024 - Butterfly After Basics - Zoom

How to Coach Butterfly After Teaching the Basics Once you’ve done the hard work of TEACHING butterfly from scratch, how do you take your swimmers to the next level? This week we explore SEVEN key concepts in butterfly. If you learn to look for these things in your swimmers…and work on teaching these key concepts, you can start to turn your swimmers into butterfliers. Monday Misty Hyman: Two Kicks Per Stroke The most basic things to look for when teaching and coaching butterfly: Is the swimmer taking two kicks per armstroke? Misty Hyman demonstrates. <https://www.goswim.tv/lessons/853-two-kicks-per-stroke-updated> :06.5 - kick the hands in :08.5 - kick the hands out :13.1 - look at the maximum angle of kick :16 - advancing too soon :24 - kick is drawn forward prior to kicking down :26 - the UP kick :45 - the UP kick 2:03 - timing the UP kick can help lift the front for the recovery 2:06 - timing the UP 2:28 - look at the relationship between the kick lift and the breath 2:50 - misunderstanding of where the energy goes 2:27 - limit amplitude 3:05 - feel the stretch through the chest 3:30 - better to do a few good strokes than a lot of bad ones 3:52 - watch the shadow and the maximum angle of the legs 4:31 - notice how the back of the head is always visible 4:44 - focus on flexibility 5:57 - focus on flexibility 5:25 - focus on driving the energy forward Tuesday Kelsi (Worrell) Dahlia: Kick on the Stomach Two kicks per armstroke is fundamental to a great butterfly. But make sure the kick comes from the torso, not from the knees. Kelsi Worrell demonstrates. <https://www.goswim.tv/lessons/2346-butterfly-kick-on-the-stomach> :02 - minimal amplitude :05 - hands driven forward :06 - notice how the snorkel never goes under :11.5 - look at the maximum knee bend :15.9 - the tension point :17.5 - hands driven forward - VERY straight line :23.7 - maximum knee bend :31 - stability moving forward :51 - integrity in the movement :56 - head stability 1:01 - maximum angle of the kick 1:09 - outside in kick Wednesday Misty Hyman: Palm-Up Recovery What you do with your hands and wrists during the recovery has a big effect on how well you swim butterfly. Misty Hyman demos great recovery technique, and single-arm drills to help you practice. <https://www.goswim.tv/lessons/408-palm-up-recovery> :06.40 - wrist first entry :55 - hands enter wrists first and the pull goes OUT slightly 1:17 - soft entry 1:44 - single arm wrist first entry 1:48 - breath to the side 1:56 - breath forward with bent arm 2:11 - also works on timing - hand hit hips pop 2:43 - 2-2-2 3:04 - the integrity of the lead arm SHOW GRANT HAND ENTRY AND PULL PATTERN Thursday James Guy: Butterfly Full Body A key concept in butterfly is to send the hands forward rather than down…and to land with hands high and chest deep. Olympian James Guy demonstrates. <https://www.goswim.tv/lessons/2595-butterfly-full-body> :06 - direct pull pattern :11 - landing directly forward :16 - very shallow landing :17 - breathe on every stroke - timing of the kick :20 - does not exactly “kick the hands in” - more like Wu Peng :39 - slight head lift going to air, but just a little :58 - fingertip first entry 1:19 - hands high and forward 1:27 - head in relaxed position 1:32 - chest pressed to the deepest point - not too far 1:35 - show the hips on every stroke cycle 1:40 - point and whip the legs 2:00 - focus on flexibility Friday Martin Liivamagi: Butterfly Below Water Key butterfly concept: Face in before hands land. This timing, demo’d by Estonian Olympian Martin Liivamagi, is key to a forward-driving butterfly. <https://www.goswim.tv/lessons/1841-martin-liivamagi-butterfly-below-water> :04 - direct pull through :06 - flat forward entry :08 - kicking the hands in :09 - kicking the hands out :09 .5 - bigger bend in the knees but thighs in line with the body :17 - fairly narrow straight pull-through :18 - fingers first hand entry :18.8 - climbing out of the pool :20 - driving the head low and just over the surface :21 - climbing out of the pool Saturday Butterfly Drill: Short Release This small change can be a game changer when teaching/coaching butterfly. <https://www.goswim.tv/lessons/1972-butterfly-short-release> :02 - check the direction of the hand exit :13 - a little deeper pull :15 - impossible to tell with the naked eye :30 - short release has the hands a bit wider on exit :46 - looks exactly like a normal stroke :58 - fingers still passed the suit 1:03 - fingers mid-thigh 1:17.9 - fingers mid-thigh 1:40 - both 1:44.6 - end of still frame Sunday Kelsi (Worrell) Dahlia: Butterfly Head Key concept in butterfly: Find one position/alignment for your head and neck and maintain that alignment throughout the entire stroke cycle. Olympian Kelsi Worrell demonstrates. <https://www.goswim.tv/lessons/2324-butterfly-head> :04 - maximum head lift :06.8 - non-breath head remains stable :09.6 - chin extends but then head remains in that position :12 - head back down in “attention” position :19 - goggles almost to surface on non-breath :22 - chin very close to the surface :33 - head going back before arms enter :41 - non-breath :44 - breath 1:04 - line from head to hips Bonus Steve Haufler Butterfly: Putting It All Together Swimmers of all ages can learn this week’s key butterfly concepts. <https://www.goswim.tv/lessons/169-putting-it-all-together>

Jan. 16, 2024 - Lightning Round

This week we feature GoSwim videos that are 42 seconds or less in length. As we challenge Glenn to give a quick analysis and takeaway on each video, see how much you can absorb by watching small details with great intensity! Monday Kelsi (Worrell) Dahlia: Preview What’s the first technique point that comes to your mind as you watch Olympian Kelsi Dahlia? For us, it’s how she undulates just above and below the water line. <https://www.goswim.tv/lessons/2298-preview-kelsi-worrell-butterfly> fitness training swimming Tuesday Connor Oslin: PREVIEW – Backstroke Pull What catches our eye in this clip of Connor Oslin is the integrity of the line along his forearm, wrist, and palm as he executes a bent-arm pull. <https://www.goswim.tv/lessons/2304-backstroke-pull> fitness training swimming Wednesday Roque Santos: Head-on video When we watch this clip of Olympian Roque Santos, two words come to mind: Hand Speed. <https://www.goswim.tv/lessons/519-breaststroke-head-on-video> fitness training swimming Thursday Brendan Hansen: Breaststroke Turn Brendan Hansen’s turning technique is on full display here, but we also notice the thinking, planning, and adjusting that’s going on each time he sees the wall during the breath. <https://www.goswim.tv/lessons/925-breaststroke-turn> fitness training swimming Friday Brendan Hansen: Breaststroke Timing In two stroke cycles, Brendan Hansen delivers a master class in breaststroke timing. Look for ONE thing and take the image to the pool with you. <https://www.goswim.tv/lessons/916-breaststroke-timing> fitness training swimming Saturday Jason Lezak: Slow Motion Sprinting Here’s slow-motion of Jason Lezak’s sprint freestyle. We notice the commitment to extension even at race pace. <https://www.goswim.tv/lessons/977-slow-motion-sprinting> fitness training swimming Sunday Kaitlin Sandeno: Underwater Dolphin Kick – Back Full-body flow is what comes to mind as we watch Kaitlin Sandeno’s underwater kick. <https://www.goswim.tv/lessons/555-underwater-dolphin-back> fitness training swimming Bonus Ash Delaney: Stable Head Slow Motion This clip is longer than 42 seconds, but we like it because it zeroes in on one aspect of Ash Delaney’s backstroke. <https://www.goswim.tv/lessons/1613-backstroke-stable-head>

Feb. 6, 2024 - Engage the Lats

How to Identify the Lats and Learn to Engage Them Where does power come from during the pull? Ideally, it comes from the “lats” (latissimus dorsi), the largest muscle in the upper body. This week we help you identify where the lats are located and how to activate or engage them for a more powerful pull. Monday Brad Tandy: Shoulder Extension South African Olympian Brad Tandy introduces this week’s theme on how to identify and engage the lats. If you can learn to engage the lats during the catch, you’ll increase propulsion and protect your shoulders. <https://www.goswim.tv/lessons/2950-brad-on-shoulder-extension> :18 - over-extension :20 - pull it back to connect the lats more :29 - extending forward and UP :37 - initial push is DOWN :49 - getting to EVF as quickly as possible :55 - over-extension harder to get into the immediate catch 1:08 - extended pull up starting position 1:12 - easier pull up position Tuesday Glenn: Engage the Lats As Glenn swims freestyle and breaststroke in the Endless Pool, watch for him to engage the lats and make them “pop” on every stroke. <https://www.goswim.tv/lessons/3099-engage-the-lats> scrub through and talk about lat focus Mirrors build a higher awareness :26 - eyes down breaststroke - achieve the feeling Wednesday Kim Vandenberg: Head On Underwater Free When can you first pick out the lats as Olympian Kim Vandenberg swims toward the camera? They’re visible at all three camera speeds, but when can you first pick out the “pop?” <https://www.goswim.tv/lessons/1642-freestyle-head-on-underwater> :09 - longer extension than Brad (not a 50 swimmer) :11 - pivot the forearm :15 - lat engagement on the left side :17.6 - pivot the forearm and engage the lat :22 - extension with right arm :24 - maintain lat engagement Thursday Dryland: EVF Isometric Exercise We love this simple dryland exercise for isolating and strengthening the lats, the powerhouse of the pull. <https://www.goswim.tv/lessons/1409-dryland-evf-isometric-exercise> :04 - best model for visuals :09 - elbows up, pushing palms into the floor :26 - imagine this position with a rotated body catching the water :41 - practice symmetry :59 - anyone can do it 1:28 - go back and forth from Kara in pool to me on floor Friday Go Swim Dryland Cord Training: Single-Arm Early Vertical Forearm (EVF) Stretch cords can help you identify, isolate, awaken, and strengthen the muscles that should be used to apply power during the catch and early part of the pull. <https://www.goswim.tv/lessons/2777-single-arm-early-vertical-forearm-evf> :13 - stabilize all movement except the forearm :22 - higher elbow :23 - forearm to 90° :26 - isolate and stabilize - no additional movement :44 - mimic the catch position Saturday Better Freestyle: EVF Dog Paddle This drill, especially when done with a snorkel, helps swimmers “find” and engage the lats. <https://www.goswim.tv/lessons/3020-evf-dog-paddle> :08 - forearm pivot :09 - full arm press :10 - isolate and stabilize the upper arm while the forearm goes for the catch :13 - get the elbow on top of the arm :19 - see the lat engagement :32 - arm may be a bit too low :36 - keep the elbows near the surface Sunday Better Freestyle: Single-Arm Free with Buoy Isolating one arm allows you to focus on the lats and how to engage them for a better catch and pull. Don’t rush this one! <https://www.goswim.tv/lessons/3021-single-arm-free-with-buoy> :05 - isolate the upper arm :06 - pivot the forearm into the catch :10 - keep the elbow high :15 - push back with the elbow <https://youtu.be/Un_Dz_dfmjM?si=145IU11_CGz62_fd&t=210> Max Litchfield Matt Richards James Guy Bonus Freestyle Drill: Power Elbow This simple drill gets the message across: The dramatic increase in power when you pull from the inner elbow and through the lats. <https://www.goswim.tv/lessons/993-freestyle-power-elbow> Giles Smith: Towel Inverted Rows Isometrics and Reps Here’s how to use the simplest of equipment (a swim towel) to strengthen the lats. <https://www.goswim.tv/lessons/2863-towel-inverted-rows-iso-reps> Brad Tandy: Finger Drop Catch Drill Finding and engaging the lats requires slow, deliberate practice. In a regular pool, try this with snorkel and pull buoy. <https://www.goswim.tv/lessons/2944-finger-drop-catch-drill>

Breaststroke Timing - Brendan

Slow motion footage of Brendan getting his hands back out front and streamline prior to the kick initiating.

Breaststroke - Head-on video - Roque

Short clip shot from under Roque. This video best illustrates the pull pattern and hand speed into the recovery.

Jan. 9, 2024 - Send it Forward Zoom

Jan 9, 2024 - Send it Forward Zoom Theme of the Week Send It Forward “Send it forward” is a concept we learned from breaststroker Dave Denniston, but it’s a focus point that applies to all four strokes, and should be part of your technique mindset as we launch into a new year of swimming. Monday Dave Denniston: Send It Forward Davo, the maestro, shows us what sending it forward looks like in breaststroke. <https://www.goswim.tv/lessons/590-send-it-forward> :04 - completely under in a great line :05 - trying to hide from resistance :08 - line :11 - direction of the hands :18 - horizontal body :20 - toe point :24 - through the hole :41 - hiding the legs :48 - wrong way :58 - aiming down 1:03 - aiming down 1:10 - direction of the hands if forward 1:12 - at the highest point of the stroke - where will you land? 1:22 - aim shallow 1:40 - picking up the pace - shallow 2:16 - very much eyes down breaststroke - forward 2:37 - head pushes slightly lower than arms Tuesday Kelsi (Worrell) Dahlia: Butterfly – Full Body Sending it forward in butterfly means maintaining a stable head/neck alignment and moving that area forward at all times. It also means landing the hands forward rather than down. <https://www.goswim.tv/lessons/2322-butterfly-full-body> :06 - head articulation on first stroke very little :09 - no breath first stroke but look at the height of the eyes :11 - head in same position as breakout :13 - how much is out of the water? :15 - how deep is the head compared to the chest :15 - none breathing stroke head stays still :19 - going to air slight articulation :23 - deepest point of the chin :27 - deepest point of the chin :34 - breakout - FORWARD :38 - breath forward :46 - just over the surface - forward :50 - maximum knee bend :59 - going to air - forward not up 1:02 - how much is out of the water? 1:14 - maximum angle of entire body Wednesday “In competition, you can’t waste time and energy going up and down…or side to side. You have to send everything forward.” – Jeff Rouse, three-time Olympic champion <https://www.goswim.tv/lessons/637-send-it-forward-backward> :00 - stability and forward movement :16 - very traditional big rotation stroke :17 - perpendicular pull :17.5 - very deep finish with sculling upsweep :25 - head stability and moving forward :46 - fast - stable head :51 - slower - stable head 1:04 - precision recovery 1:14 - NO side-to-side movement 1:15 - tight recovery 1:16 - tight entry 1:19 - hyperextension of the elbow 1:45 - constant kick 2:06 - hand slicing to the grab 2:09 - hand slicking to the grab 2:35 - pull pattern 2:56 - bent elbow Thursday David Curtiss: 04- DC Talks Body Rotation To get the feeling of sending it forward, US national teamer David Curtiss uses images like slippery, flow, symmetry, and being like a bullet fired under water. <https://www.goswim.tv/lessons/3491-04-dc-talks-body-rotation> :54 - look at the line :57 - line 1:08 - learn to maximize balance on your side 1:11 - sprinter focusing on line using 2-beat kick 1:13 - 2-beat kick 2:56 - low profile - long bodyline - steady kick 3:03 - life F1 - can be no additional drag 7:10 - NARROW 7:44 - NARROW Friday Scott Tucker: Extend It Forward Olympic sprinter Scott Tucker appears to flow, rather than pull, himself forward. By extending forward on every armstroke and by getting his shoulders and armpits to clear the water, he achieves the narrowest possible bodyline. <https://www.goswim.tv/lessons/682-extend-it-forward> :00 - stable head forward motion :14 - hand switches from leverage to connection :15 - high elbow catch :15.5 - internally rotated wrist to lift elbow :21 - connected arm :21.6 - watch the orientation of the fingers… NEVER up :23 - how much power goes into the set up of the catch? :27 - about to hold water with the arm :33 - forward takes low balanced breathing :39.53 - mouth :46 - head bow wave :47 - breath :50 - nearly his whole body out of the water :53 - body out during breathing :57 - Zoom in on legs 1:08 - stable head 1:20 - learn to swim relaxed 1:36 - experiment with head position low 1:49 - experiment with head position high 2:10 - find what work for you with your coach Saturday Fran Crippen: Stay Long, Smooth, and Efficient Watching Fran Crippen swim freestyle, you get the impression he’s not so much pulling as simply getting out of his own way and letting his arms fly through the water. <https://www.goswim.tv/lessons/129-freestyle-technique> :11 - line :13 - balance :18 - alignment - direction :19 - slight angle because of angle :23 - using the line to help determine the stroke :27 - stable head :28 - line during breathing :31 - line during possible sighting :36 - over rotation of head for breath :36 - early head turn back :43 - where are you going? Forward :52 - great leverage point :53.9 - great leverage point for the weight-shift :56.88 - swim with your lats :58.33 - swim with your lats 1:29 - stay narrow to draft 1:52 - oversize paddles - requires a straight arm path 2:05 - straight arm path = forward Sunday Brad Tandy The shape that you present to the water makes a huge difference in how efficiently you can send your energy forward. Brad Tandy demo’s this with a simple kick drill in the Endless Pool. <https://www.goswim.tv/lessons/2941-rotate-to-extension> :07 - prone balance :10.8 - rotation :12 - extension :18 - prone balance :20 - rotation and extension :21 - moving forward by changing shape Bonus: Bruno Fratus: Hands Bruno’s fingertips are always driving forward, giving the impression that he’s FLYING through the extension forward. <https://www.goswim.tv/lessons/2376-freestyle-hands> Amanda Beard: Send It Forward “Everything that I do with my stroke is designed to help me reduce drag and move forward…to get to the other end of the pool.” -- Amanda Beard <https://www.goswim.tv/lessons/529-send-it-forward> Misty Hyman: Send It Forward “Sometimes we get so caught up in pulling hard and kicking fast that we forget which way we’re supposed to go when we swim. It’s FORWARD.” -- Misty Hyman <https://www.goswim.tv/lessons/521-send-it-forward> Teaching Phrases: Send It Forward: Phrases to use with your swimmers Breast · Horizontal body line · Find a clean line · Get out of your own way · Balanced body line · Swim in a cylinder · Create a hole that you want to go through · Think about what path you’re making through the water · Pierce a hole through the water · Aim forward and shallow with the hands · Finish the LINE before starting the next stroke · Focus on cleaning up EVERYthing Fly · Send your energy forward, not up and down · Get into the line and ride it · Keep head/neck alignment stable · Think forward, forward, forward Back · Minimize the work it takes to get to the other end · Keep all parts of your body in a narrow, straight line · Everything needs to press in the right direction · No side-to-side motion · Maintain a constant, steady kick to keep driving you forward · Get into an immediate catch Free · Cut through the water · Create a clean body line · Relax, flow, feel the water · Search your way into a balanced position · Focus on moving FORWARD rather than on pulling · Don’t disrupt the water · Become as small as possible when you try to move forward · Don’t mess up your balance when you breathe · Learn to swim relaxed · Aim for constant forward motion – no starts and stops · Learn to SHAPE your body. Experiment while flat, on the side, on the back, etc. · THINK about moving forward · Simplify and apply Chat: 12:11:06 From William park ChPC To Glenn Mills(privately) : Sorry I have to go but your teaching n keeping all of us updated is a gift. We are all so fortunate to have GoSwim. So Go Blue 12:15:18 From Melinda Wolff : Beautiful stroke! It takes a lot of shoulder flexibility, which we Masters are lacking ... although I think we all can improve our flexibility by focusing on that via dryland exercises. 12:18:53 From Melinda Wolff : I like seeing it in slow mo. You can see that he keeps his arms ahead of his body vs. getting his upper arms "stuck" on his sides. 12:25:19 From Monty Krieger : fly: side breath vs straight ahead breath? 12:28:27 From Melinda Wolff To Glenn Mills(privately) : OMG - I didn't know about Rich Thornton! So sad ... 12:33:32 From Melinda Wolff : what makes this BA "old school?" the end of the stroke? 12:37:10 From Cindy Dyer : As masters, my coaches tell us to enter at 11 and 1? Is this the newer concept? 12:37:12 From Paul Howard : On item we focus on is the placement of the little finger in first not the back of the hand which he does well. 12:38:39 From Monty Krieger To Glenn Mills(privately) : why does he wait so long to move into the slice into the water hand? 12:39:26 From Ruth cheung : Can i watch this on YouTube , I have work meeting or else I would finish this. I love it ! 12:39:31 From Monty Krieger To Glenn Mills(privately) : as you get older, more body fat helps you stay high in the water!!! (HaHa) 12:40:50 From Beth Baker : Is depth of catch what creates rotation? 12:42:57 From Beth Baker : So the shoulder lift is purposeful? 12:52:16 From Dan Jimar : very little 12:53:46 From Beth Baker To Glenn Mills(privately) : Would there be that much “front quadrant” in a sprint? (Scott T) 12:56:01 From O Thomas Johnson : Whats impressive is how small his bow wave is, and how narrow it stays 12:56:46 From O Thomas Johnson : That wave not only goes out but goes down as well 12:58:00 From Melinda Wolff To Glenn Mills(privately) : was that Fran Crippen? 12:59:43 From Dan Jimar To Glenn Mills(privately) : railroad track drill, go right over the line of the bottom of the pool 12:59:48 From Stacy Sweetser : Love to see a great lat flare! Impressive 13:02:13 From Dan Jimar To Glenn Mills(privately) : will the bonus videos be the notes on the web page? 13:03:22 From Glenn Mills : Reacted to "Love to see a great ..." with ❤️ 13:03:24 From Beth Baker To Glenn Mills(privately) : OMG LOVED this session. One of your best. So comprehensive. THANK YOU!! 13:03:25 From Cindy Dyer : Do you have a drill for engaging lats? I don’t think I have any! 13:06:35 From Barbara Hummel : Hi Cindy. We have a few. I like this as a possible theme of the week and will put it in the cue! 13:06:53 From Beth Baker : Reacted to "Hi Cindy. We have a..." with ❤️ 13:08:02 From Berrin Yavuzer : Reacted to "Hi Cindy. We have a…" with ❤️ 13:08:32 From Berrin Yavuzer : I would like to know too Barbara 🙂 13:09:00 From Stacy Sweetser : Thank you! Always educational and inspriational sessions. 13:09:36 From Monty Krieger : Is there any way to allow us to sign in for all sessions at one time? 13:09:39 From Kirsten Hinds : Thank you! 13:09:40 From Lesley Dusevic : Many thanks! 13:09:40 From Piotr Pohorecki : Thank you! 13:09:51 From Kathy Eaton : Thanks…great one today!

Jan. 02, 2024 - Forward Starts - Clean Entry

Forward Starts – How to Get a Clean Entry with the Hands and Torso With help from Olympians and some great teams throughout the USA, we look at how to use the ARMS for a powerful forward start and clean entry. Monday Start Drill: Forward Dive Sequence Step 2 A clean entry starts with the basics: thumb lock and head lock. Practice in shallow water till you get it! <https://www.goswim.tv/lessons/1751-starts-forward-dive-sequence-step-2> :03 - quick demo :18 - what we’re trying to avoid :23 - how to do it :) :28 - water should be shallow enough to jump, but not too shallow to hit :37 - start getting the hands together :38 - lock the head between the arms and see the noodle :39 - don’t worry too much about the hips :41 - the feet should follow :48 - what we’re trying to build the feeling of - single hole 1:02 - hand lock 1:19 - hand lock float 1:38 - walking out just far enough and positioning the noodle 1:48 - jumping over the noodle 2:02 - jumping over the noddle 2:18 - land in streamline and glide forward Tuesday Start Drill: St. Andrews Starts One of the best drills we know for helping swimmers HOLD STREAMLINE as they enter the water. <https://www.goswim.tv/lessons/2050-starts-st-andrews-starts> :05 - short demo :13 - what we’re trying to achieve :20 - athletic move :28 - flat back :29 - fall with slight push :30 - clean entry :32 - very smooth and clean - keep it simple :39 - add a dynamic movement :41 - same entry :47 - same entry - don’t overdo things :50 - take the feeling to the blocks :51 - same entry :51 - single splash :52 - round hole :59 - review - flat back 1:07 - review - dynamic flat back 1:10 - clean entry Wednesday Start Drill: Eagle Glide This simple drill teaches how to maintain a solid body line as you enter the water. <https://www.goswim.tv/lessons/2057-starts-eagle-glide> :04 - what we’re after :13 - recognize the position? :17 - solid streamline and body position :24 - the entire body reaches the surface at the same time :26 - streamline :29 - bent streamline :31 - clean line on entry :32 - 2-splash entry :33 - look how far and fast he travels :38 - maintain core stability :44 - carrying the momentum too deep :47 - cut off the angle a bit with the feet 1:00 - same start and entry 1:02 - maintain the glide 1:03 - initiate the dolphins 1:06 - back to glide - core 1:10 - put it together Thursday Andi Murez: Starts – Flatten Your Back Israeli Olympian Andi Murez uses her arms to help propel her from the blocks – and into a clean entry. <https://www.goswim.tv/lessons/2093-starts-flatten-your-back> :05 - watch the back :09 - what we’re after :15 - typical back position :24 - flatten the back :27 - more direct line :30 - action during takeoff :42 - rounded to flat :54 - again - rounded to flat 1:03 - watch the head trajectory 1:04 - driving the head until the arms start the streamline 1:05 - body becomes like a javilin 1:11 - rounded to flat 1:21 - watch the travel after she hits the water Friday Jessica Hardy: Super Slow Starts – Reference Video Jessica Hardy demos amazing mastery of a clean hand entry on her starts. <https://www.goswim.tv/lessons/1302-super-slow-starts-reference-video> :03 - not as much compression of the spine :05 - watch the trajectory of the head :08 - body parallel to the surface as the head starts down :11 - look at that entry! :12 - but we see the body losing a bit of velocity :13 - absolutely beautiful toe point :15.97 - splash one :16.52 - splash two :28 - we do less pike today than when Jess was swimming :49.18 - splash :50.09 - splash :55 - clean entry Saturday Joao de Lucca: Start – First Move Joao uses his arms to propel from the blocks, and has a distinctive way of bringing the arms forward and into streamline for the entry. <https://www.goswim.tv/lessons/2041-start-first-move> :10 - using handles :12 - watch the block on first move :13.63 - the spray :18 - back compression :22 - watch the block :34 - watch the block :34 - body parallel to the surface :35 - one splash :42 - head comes UP to the line of the body :42.5 - the arms :44.4 - round hole Sunday Joao de Lucca: Start – Entry This is what we mean by entering through one hole in the water. <https://www.goswim.tv/lessons/2052-start-entry> :02 - the head lift does NOT cause the body to go UP :03 - good line :03 - the feet following through :08 - pike but :10 - the feet get drawn into the hole :18 - watch the surface :23 - clean through the surface Bonus Start Drill: Starts – Avoiding Bubbles <https://www.goswim.tv/lessons/1463-starts-avoiding-bubbles> Martin Liivamagi: Start Above Water Martin Liivamagi uses his arms to propel from the blocks, and has a distinctive way of bringing the arms into streamline for the entry. <https://www.goswim.tv/lessons/1787-martin-liivamagi-start-above-water>

Go Swim Breaststroke - Brendan

For the final section of the video, Brendan will just swim…and you can watch how all the parts come together to create speed. Try to pick out the things we focused on. Does he have streamline timing? Does he connect his hands, head, and hips as he goes up to air? Do his hands, head, and hips connect as he surges forward into streamline? Are his hands fast…and do they set the rhythm for his stroke? How well does he hide his kick? And is he sending everything forward by keeping his chest low and his hips high? In these next few clips, Brendan will start slow and build to race pace. See if the key elements are there – no matter how slow or how fast Brendan swims. As you add these focus points to your own swimming, remember to work on just one thing at a time. Start slowly, don’t be afraid to experiment, and remember that breaststroke is all about timing. As Brendan would tell you: Always swim with focus, and never give up searching for the techniques that will make you faster. This is the beginning. Now it’s up to you to add focus to your training.

Dec. 14, 2021 - Flip Turns

Flip Turns ZOOM Flip Turns: Use the Abs and Hands, Not Your Arms Three Olympians show where we’re headed when working on a faster flip turns. Four drills will help you break some old habits and build new ones. Monday Ricky Berens – Flip Turn Tuck & Hands Olympian Ricky Berens gets us started this week, showing where we’re headed when working on flip-turn technique. It’s all about using the abs and hands, and not the arms. swimming freestyle flipturn https://www.goswim.tv/lessons/1599-flip-turns-tuck-hands NOTES: :13 - initiate the turn with the tuck :15 - still water pushes the head and torso down :16 - the hands appear to be locked or stationary holding that spot :19 - push the water over your shoulders or head :23 - lands as if he’s going into a vertical jump :32 - hands turn over for leverage and to prep for streamline :40 - tuck happens first :43 - hands stabilize :56 - sweeping the hands above the shoulders Tuesday Bruno Fratus – Flip Turn Olympian Bruno Fratus shows what to strive for in a freestyle flip: Tuck the head to initiate the turn, get into a tight ball without using the arms, turn the palms over to assist the tuck, use the abs. swimming freestyle flipturn https://www.goswim.tv/lessons/2417-freestyle-flip-turn NOTES: :06 - head tucks following the last stroke Momentum into the tuck forces the head and starts the torso over :07 - hands engage into the tight tuck :08 - lands as if he’s going into a vertical jump :18 - following the lead hand down :19 - way through the tuck before the hands engage :21 - hands meet over head for streamline :33 - eyes stay down into the prep for the turn :37 - point out all the markers there can be on the bottom and wall 1:10 - TIGHT tuck. Thighs touch torso. 1:48 - top speed - slight sight 1:52 - only slight dolphin 1:53 - see how far around he is before the hands engage. Tuck gets the head and torso going, hands bring the legs 2:10 - full speed Wednesday Scott Tucker – Turns In this silent clip of Scott Tucker’s flip turn, watch what the hands do…and how the hands help position him to push off immediately when the feet hit the wall. swimming freestyle flipturn https://www.goswim.tv/lessons/692-bonus-turns NOTES: :22 - submerge before turn :30 - submerge before turn :36 - eyes down approach :38 - palms stay up :46 - palms stay up - momentum and tuck takes him around :47 - vertical jump again :47 - feet don’t land flat - balls of the feet provide spring from the calves :54 - at speed - palms stay up - momentum takes him around 1:02 - head follows last stroke down 1:04 - slightly bigger dolphin than Bruno, but still long after the torso has started 1:08 - slightly more twist on the push Thursday Flip Turn Drill Step 2 Here’s how to take your arms out of the equation when doing flip turns/somersaults. Noodles and pull buoys can help. swimming freestyle flipturn https://www.goswim.tv/lessons/1003-turns-freestyle-flip-turn-step-2 NOTES: :08 - eyes too high :08 - hands engage a bit earlier :09 - very tight tuck :24 - grab the noodle with both hands. Should be long noodle :26 - flip inside the noodle while holding Teaches tight tuck :32 - approach the wall with noodle behind you Push off bottom or kick to gain some momentum :59 - approach the wall and initiate the tuck with your head Keep the hands on the noodle at the surface Keep the tuck tight so you don’t hit the noodle 1:02 - place the feet on the wall push off on your back 1:09 - approaching slowly, tuck the head and legs 1:20 - hands stay stationary by holding the noodle 1:47 - too close to the wall. Mark the bottom when to turn 1:51 - no noodle. Grab two pull buoys Friday Kara Lynn Joyce – Flips, Flips, Flips! Kara Lynn Joyce uses mid-pool flips — the kind where you snap into streamline — to increase turning speed and to rehearse pushing off into streamline as soon as her feet hit the wall. swimming freestyle flipturn https://www.goswim.tv/lessons/671-bonus-flips-flips-flips NOTES: :11 - swim into the tuck - head submerges VERY tight tuck into streamline on the back :16 - repeat :18 - gets air but NOT right before the flip :19 - feet barely come out of the water. TUCK don’t throw. :26 - take the movement to the wall :33 - breath then strokes then submerge flip and streamline This time not breathing after the streamline. Back into swim, breathe submerge flip and streamline. TIGHT TUCK Saturday Drill: Mid-Pool Flips To practice faster flips, take the wall out of the equation. swimming freestyle flipturn https://www.goswim.tv/lessons/1374-turns-mid-pool-flips NOTES: :13 - even with good turns, eyes may come up :28 - without the wall, head stays in line Take the wall out of the equation :31 - Like Kara Lynn, flip to streamline :39 - stay in tight tuck to rotate all the way around The tighter the tuck, the easier it is to get all the way around :45 - TIGHT tuck - hands help the spin 1:03 - take it to the wall 1:13 - push off and sprint for more momentum 1:17 - flip and kick and sprint back to the wall 1:25 - greater momentum - go from a dive 1:35 - also good leg training to get started again Sunday Kristian Gkolomeev – Jump Flip We saved the toughest drill for last. Kristian Gkolomeev makes “jump flips” look easy. Try some! swimming freestyle flipturn https://www.goswim.tv/lessons/2198-kristian-jump-flip NOTES: :03 - tuck - hands - tight - spin :10 - TIGHT tuck :15 - now REALLY a vertical jump :15 - use the hands just below the surface to pop up more :16 - immediate and tight flip OUT of the water :18 - land and review :20 - push off and leverage hands :21 - immediately tuck head :21 - look at how much he’s out of the water :30 - grabs the legs :43 - nearly accomplished :49 - grabbing thighs to stay extremely tight BONUS: Greg T Video https://www.goswim.tv/lessons/1259-freestyle-waterfall-flips-2 https://www.goswim.tv/lessons/2265-flip-turn-step-1 https://www.goswim.tv/lessons/2266-flip-turn-step-2 https://www.goswim.tv/lessons/2267-flip-turn-step-3 https://www.goswim.tv/lessons/2268-flip-turn-step-4 https://www.goswim.tv/lessons/2269-flip-turn-step-5 https://www.goswim.tv/lessons/2270-flip-turn-step-6 https://www.goswim.tv/lessons/2175-turns-cord-flip-turns

Nov. 23, 2021 - Breaststroke Kick Width

Breaststroke Kick Monday - Kick Size https://www.goswim.tv/lessons/2924-breaststroke-kick-size :16 - Talk about the mathematical relationship Set the water speed but then vary the type of kick 1:23 - Normal Kick 1:33 - Recognize the back and forth motion of the body 1:38 - smaller kick 1:45 - Normal kick 1:54 - smaller kick Play with size and focus on resistance Talk about the noodle on the stick experiment - stay in place Tuesday - Recovery Awareness https://www.goswim.tv/lessons/2393-breaststroke-kick-recovery-awareness From beginning - look at line from shoulder to hip to knees :25 - breaststroke showing the line and the thigh break :27 - wall kick - recover the heels behind the body :37 - on back with board :48 - streamline kick on back 1:00 - head lead kick underwater 1:11 - bring the heels to the hands - feel the thigh resistance 1:22 - head lead with hands in front of thighs Become more aware of the avoidance of tucking the legs up 1:47 - Thigh kick to position 11 - also works on underwater recovery This focuses the swimmer on minimizing the tuck, the carry that through to the kick 1:59 - Position 11 kick to swim Focus on legs first then carry that into full stroke. 2:16 - Show the thigh break Wednesday - Finish Your Kick - Dave https://www.goswim.tv/lessons/588-finish-your-kick :12 - show finished kick :31 - Picture perfect finish :51 - Pointed toes as the catch sets :52 - Legs still straight as insweep occurs :53 - Feet recover inside of knees 1:43 - Kyle doesn’t finish 1:49 - Sammy doesn’t finish 2:30 - Perfect point 2:40 - Underwater kick 2:51 - Kick and ride 3:20 - blurry tiles Thursday - Kick with a Board https://www.goswim.tv/lessons/1718-breaststroke-kick-with-a-board :10 - advantage of using a board is isolation and air :20 - eyes in or at surface :25 - lazy board hold - avoid :33 - Head and hands too high :38 - keep the board more parallel to the surface :45 - goggles in :52 - up to air during recover of the legs :59 - hold board underwater 1:12 - Stabilize everything Friday - Felipe Kick with a Band https://www.goswim.tv/lessons/2663-narrow-kick-with-band-breaststroke Personal teaching pref - not for novice or learning From beginning Board - Snorkel - Band :13 - Stability and symmetry :20 - band holds knees in :36 - Illustrate Narrow Wide for later :48 - Look at thigh break angle :57 - Thigh break angle 1:07 - Close the feet 1:34 - Turbulence and Vortices 1:54 - Totally narrow back 2:04 - Narrow knees recovery 2:22 - Narrow knees recovery 2:51 - Talking about the strap as a crutch 3:21 - Narrow Wide Saturday - Breaststroke Kick - Roque https://www.goswim.tv/lessons/489-breaststroke-kick :12 - Pointed toes :14 - Thigh break a bit bigger - bigger guy! :16 - Back to line and pointed toes :29 - wide recovery - bad :43 - Best foot finish EVER! :45 - toes and feet together :48 - draw into the recovery with the feet together, keeping it narrow :49 - Kick is still fairly narrow, but feet get outside the body line :50 - foot finish! 1:14 - Contrast drill - BAD! 1:28 - Hiding calves and feet behind thighs 2:02 - knees shoulder width 2:28 - bad demo again! 2:36 - good demo Sunday - Hide your Feet - Amanda https://www.goswim.tv/lessons/526-hide-your-feet-and-kick-butt :10 - High recovery and look at the thigh break :11 - Pointed toes :18 - Narrow knees - slightly wider feet on draw :19 - In line in front as the kick gets ready to pay back :30 - Toes pointed and touching :42 - Calves feet hidden behind thighs :48 - First move of feet is UP 1:12 - Feet turned out 1:17 - Set up to launch - Ankle flexibility 1:24 - Perfect feet turn-out 1:44 - Hip draw brings the legs 1:48 - Feet set - More thigh break but the payoff is amazing 1:53 - First stroke from above shows hip draw 2:10 - Narrow Wide 2:36 - Putting it all together - Hip draw - Leg draw - payoff Bonus: https://www.goswim.tv/lessons/3267-breaststroke-kick-width