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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>

Jan. 26, 2024 - Teaching Butterfly from Deck

Teaching Butterfly from on Deck Teaching butterfly – from scratch – requires a step-by-step approach and a large tool bag full of mantras, positioning techniques, and images to help swimmers “get it.” This week we turn to teaching guru Steve Haufler to learn his process for teaching butterfly from on deck. INTENSITY IN TEACHING!!! Monday Haufler Butterfly: Step 1 – Butterfly Body Position In Step 1, Steve is on deck and the SWIMMER is on deck, to learn the “butterfly float” position. <https://www.goswim.tv/lessons/136-butterfly-body-positions> :06.26 - THE position we’re going for :25 - POSTURE :38 - head in a neutral position :42 - position the hands :44 - maintain the delicate fingers 1:03 - feel the stretch 1:06.2 - watch the slight head correction 1:13 - the boards 1:35 - fall to position 11 1:41 - fall to position 11 1:44 - ending in the balance float position 1:45 - simple fall - straight bodyline 1:50 - hips come up into line - head just in front of the arms 2:04 - a balanced body will move Tuesday Haufler Butterfly: Step 2A– Butterfly Arm Recovery For Steve, the most effective way to teach a correct butterfly arm recovery is to be on deck WITH the swimmer. <https://www.goswim.tv/lessons/137-butterfly-arm-recovery> :09 - mirror - demonstrate exactly what you want :13 - mirror and soft :18 - dragging the wrists, letting the fingers stay relaxed :26 - trying to get back to the same position as in the previous video :35 - manipulate with slow, precise movements :40 - like an artist molding a sculpture… what will come out of the work you do? :47 - move to the water and the stable wall :55 - diamond :58 - finish 1:00 - swing 1:05 - posture 1:07 - chin off chest 1:12 - forcing the wrists to lead 1:16 - back to starting position 1:29 - finishing the stroke outward 1:37 - demonstrate wrong - don’t allow them to practice wrong 1:46 - maintain integrity of movements 1:50 - move to the water - shallow 1:52 - slow and delicate 2:00 - showing the recovery position and allowing the swimmer to naturally recover 2:09 - float over mirrors and repeat 2:46 - fall to float and repeat 3:06 - move over mirrors and repeat Wednesday Haufler Butterfly: Step 2B – Butterfly Arm Pull To teach butterfly pull, Steve starts with the swimmer on deck to learn the proper arm pattern, then takes it to the pool. <https://www.goswim.tv/lessons/138-butterfly-arm-pull> :04 - making a connection :07 - maintain proper positioning :10 - as the board is out of the way, repeat previous motions :16 - mimic and rehearse :26 - show exact path :33 - show the path of the hands :40 - making a horizontal connection :42 - keep the elbows up :49 - forward float to one stroke :51 - back to float :59 - forward float to one stroke - no legs 1:05 - add a couple strokes 1:08 - pause and patience Thursday Haufler Butterfly: Step 3A – Head-Lead Body Dolphin Here are some on-deck ways to build your butterfly tool bag: Use a pile of kickboards to teach high hips and deep chest and use the “butterfly bump.” <https://www.goswim.tv/lessons/139-body-dolphin-head-lead> :02 - peer demonstration :10 - head lead body dolphins :22 - minimal kick - move the head forward :25 - holding the head to mimic the stable movement forward :39 - give a ledge to the athlete can identify where the movement comes from :57 - make sure it’s not too big a movement 1:03 - move horizontal and put on fins for greater surface area 1:15 - moving the head forward Friday Haufler Butterfly: Step 3B – Hand-Lead Butterfly With swimmers now in the water, use mantras and imagery to get your concepts across (and a good demo if you have one). <https://www.goswim.tv/lessons/140-body-dolphin-hand-lead> :05 - hand lead body dolphin :12 - keep the hands high :20 - minimal kick :24 - patience and pause between dolphins :31 - keep the hands shallow and forward :34 - DETAILS :45 - push into balanced line :49 - for one dolphin :54 - jump into balanced line :56 - for one dolphin 1:10 - one dolphin under lane 1:19 - add fins for more push 1:23 - patience and pause Saturday Haufler Butterfly: Step 4 – Teach Timing with Separation Drill To teach butterfly timing, Steve starts with the swimmers on deck, then moves them to the water. <https://www.goswim.tv/lessons/141-timing-separation-drill-hands-first> :02 - review and demo :11 - review and demo the dolphin movement :24 - push into float :27 - stroke back to float - pause - the body dolphin :30 - patience and pause :31 - push into float :33 - stroke back into float - see if the legs come naturally :34 - pause then repeat :38 - the big thing is the pause :47 - take the training wheels off and give it a try :55 - back up to float - stroke - dolphin - pause 1:13 - take it for a ride again 1:25 - adding breathing Sunday Haufler Butterfly: Step 5 – Butterfly Breathing To teach butterfly breathing, Steve demos from on deck, but uses visual cues and imagery to get the best results. <https://www.goswim.tv/lessons/143-butterfly-breathing> :13 - starting the breath from a relaxed, rehearsed position :14 - already to air :15.9 - face already back in before hands :22 - watch slowly :28 - low head - eyes down :32 - nearly bouncing back up to air :37 - watch how much the head lifts compared to the body :47 - demo :49 - push into one stroke and breath :55 - head line compared to torso 1:04 - maybe a bit too high 1:17 - beautiful 1:18 - watch the legs

Butterfly Breathing.

Step 5: Butterfly Breathing The best way to think of breathing in butterfly is that it’s an extension of the body motion – and very much connected to the pull. I often teach butterfly breathing by telling the swimmer to breathe when they start the pull. In reality, the breath comes later in the pull, but new butterfliers need to know that early in the pull, they will be going to air. By keeping the head and neck in line with the spine, the swimmer should feel the top of the head move forward… to clear the mouth for a breath of air. As the swimmers begin the press on the water with their hands and forearms, and they feel themselves moving forward, they should know they are going for air. I demonstrate like this. I teach this by having the swimmers isolate one breath with a pull. They start in butterfly float and look at the floor of the pool. When they start the pull they should think of moving forward for air, and then return the face to the water before the arms land out front. When I teach butterfly breathing, I teach the “two befores.” I tell them, “You breathe before your arms come out of the water, and you return your face to the water before the arms land.

Nov. 9, 2021 - Butterfly Early Release

Early Release Fly Zoom Monday - Haufler https://www.goswim.tv/lessons/156-mistakes-getting-stuck-at-the-back :07 - Steve demonstrating the problem Swimmers push too far back and too direct :20 - round out the exit :26 - move the arms outward while the hands are still in the water :36 - step back to the angel position Start the recovery with the hands away from the legs :44 - back scull - put the emphasis on the OUT movement 1:11 - as the hands leave the water, palms face back Tuesday - Merle https://www.goswim.tv/lessons/3101-learn-butterfly-arms-lifting-arms From start - land based exercise Think of a straight movement from up to down :21 - lead with the wrists to better simulate the actual recovery Feel the weight of the arms through this action :39 - keep the arms moving in a straight line from up to down and back Keep the hands within the profile of the body Wednesday - Float Diamond… https://www.goswim.tv/lessons/3105-float-diamond-angel-swing From the beginning Full rehearsal on land :11 - float position (extension) :15 - diamond (pull) :21 - angel (exit) :24 - swing (recovery) :32 - float position :34 - diamond shows EVF :36 - flare out to the angel :39 - swing to float :54 - better body position of the float 1:04 - watch the shadow 1:16 - continue to rehearse on land Thursday - Vertical Butterfly Jumps https://www.goswim.tv/lessons/3161-vertical-butterfly Using the momentum of the jump to allow the hands to stay in position. From the beginning Remember the mantra - float diamond angel swing :16 - when you jump from the bottom, that hands can better stay in one place to isolate the positions. Hands anchor JUST under the surface. :25 - water must be deeper than the swimmer with arms extended :28 - crouch or squat in float position :33 - see the hand anchor - diamond :41 - Angel position :44 - look at the slight break of the wrist on exit for a palm back, wrist forward recovery. :47 - Swing happens above water 1:10 - Swing recovery shown above This also works on rhythmic breathing 1:24 - hands JUST under the surface Friday - Kim V https://www.goswim.tv/lessons/1574-butterfly-head-and-recovery From beginning - Hands exit flared out :23 - slow motion :24 - hands sweeping out :25 - wrists lead the way :26 - hands land just outside the shoulders :29 - a bit wider exit :49 - again hands exit out Saturday - Kaitlin https://www.goswim.tv/lessons/571-slow-mo-butterfly-kaitlin-sandeno :37 - from the front, you can see the outward direction of the recovery :42 again :53 - JUST catch the hands prior to exit 1:09 - wrists lead the way 1:36 - from above 1:37 - sweeping out on recovery 1:40 - same 2:02 - hands sweeping out Sunday - Kelsi https://www.goswim.tv/lessons/2349-3-left-3-right-3-whole-stroke-butterfly From beginning - Straight arm recovery Breathing to the side on single-arm :33 - from above :34 - hand exit is outward - wrist lead. Kelsi lands with flat hands :42 - full stroke Stop at hand exit - Outward sweep Wrists lead the way Bonus - Misty https://www.goswim.tv/lessons/409-give-it-up-in-the-back 1:43 - outward flare on exit and wrist lead the way Misty - https://www.goswim.tv/lessons/408-palm-up-recovery :52 - palm up wrists lead the way 1:22 - see the outward hand exit Jerry - https://www.goswim.tv/lessons/2337-butterfly-update-early-release Short Release - https://www.goswim.tv/lessons/1972-butterfly-short-release Haufler - Butterfly arms - look at the thumb https://www.goswim.tv/lessons/146-butterfly-arms

Nov. 7, 2023 - Butterfly - Fighting Athletic Instinct Zoom

Nov. 7, 2023 - Fighting Athletic Instinct - Butterfly Theme of the Week Fighting Athletic Instinct – Butterfly Swimming butterfly is hard enough. Don’t make it harder by giving into your athletic instincts to work even harder! This week we explore things you might be doing in butterfly that feel productive, fast and powerful, but that might be holding you back. Monday Fly Drill: Short Release Pushing all the way back with your hands feels powerful, but can cause your arms to get “stuck” during the recovery and can cause you to lose tempo and rhythm. Releasing the hands out to the sides can be a game changer. <https://www.goswim.tv/lessons/1972-butterfly-short-release> :14 - relaxed release :31 - relaxed release :33 - @.2x speed - watch the hands release to the side :52 - hands release at the chest - overreaching 1:21 - the hands appear to be going straight back 1:39 - compare short and regular release iPad to kids Tuesday Misty Hyman: Go Swim Butterfly Olympic gold medalist Misty Hyman does many things well, but we especially like how she maintains rhythm by releasing the hands out to the sides. <https://www.goswim.tv/lessons/412-go-swim-butterfly> :25 - @ .2x - watch the hands exit sideways :35 - hand entry with wrists leading the way - great for elbow position Switch to Grant on iPad - Hand Entry Switch to Grant on iPad - Hand Release Wednesday James Guy: Butterfly Full Body UK Olympic gold medalist James Guy reduces the work of butterfly by always “minding his line.” <https://www.goswim.tv/lessons/2595-butterfly-full-body> :19 - hands stay high and forward :43 - body is shallow and forward Switch to Grant showing Shallow Body Switch to Kids Thursday Kelsi Worrell: Butterfly Hips To maintain her butterfly “line” and rhythm, Olympian Kelsi (Worrell) Dahlia focuses on keeping her hips high in the water and minimizing her up-and-down movement. Up and down can feel powerful, but it can add drag and slow down your timing. <https://www.goswim.tv/lessons/2325-butterfly-hips> :08 - high always at the surface :20 - focus on how high the hips are Switch to side video of Grant showing hips Switch to kids Friday Kelsi Worrell: Butterfly Full Body Want to eliminate unnecessary work in butterfly? Don’t do extra work with your neck! Olympian Kelsi (Worrell) Dahlia demonstrates. <https://www.goswim.tv/lessons/2322-butterfly-full-body> :00 - focus on head position - stationary :17 - slight lift to prepare for the breath :41 - watch for the max movement in the head :44 - head in-line with body Switch to Grant Switch to kids Saturday Erik Vendt: Slow-Motion Butterfly Many swimmers feel that kicking from the knees adds power and speed to their butterfly. The danger is that bending the knees to set up a powerful kick can add resistance and slow your rhythm. We like how Erik Vendt does the work with his torso rather than his knees. <https://www.goswim.tv/lessons/570-slow-mo-butterfly-erik-vendt> :21 - watch for maximum knee bend in kick :28 - max bend 2:00 - watch for maximum knee bend Show Grant full 50 from side Show kids Sunday Kelsi Worrell: Butterfly Legs Like Erik Vendt, Kelsi kicks from the sternum rather than from the knees. This helps her maintain a productive bodyline and steady rhythm. <https://www.goswim.tv/lessons/2327-butterfly-legs> :00 - watch leg rhythm Show Grant full 50 from side Show kids Chat 11:59:43 From Nora Sravasti To Everyone: Hi everyone 12:00:51 From helen naylor To Glenn Mills(Privately): welcome to getting old 12:01:18 From Anders Malmquist To Everyone: hello everyone from sweden 12:02:10 From Camy Gitwenty To Everyone: What will be the water temperature in Michigan ? 12:02:20 From Dave Abraham To Everyone: Reacted to "hello everyone from ..." with 👍 12:02:25 From helen naylor To Glenn Mills(Privately): bumbed I missed the last 3 weeks, sounds like I have missed a lot! 12:02:39 From Glenn Mills To Everyone: Reacted to "hello everyone from ..." with 👍🏼 12:12:35 From John McGowan To Glenn Mills(Privately): For after the Zoom meeting.When I came in you were talking about how swimming was a great exercise and William Park was saying how it was great emotionally and mentally as well as physically. There is a good video "23 and 1/2 hours: What is the single best thing we can do for our health? It talks about what 30 minutes of aerobic exercise can do for you physically, mentally and emotionally. I thought you might be interested and possibly want to share it if you like it. Let me know what you think of it https://www.reframehealthlab.com/23-and-12-hours/ 12:12:58 From William Park ChPC To Glenn Mills(Privately): You are a go blue teacher first n coach second. Got to go go wildcats thank you 12:13:02 From Josh Willer To Everyone: Love slice out 12:14:12 From Brian Lindsay To Everyone: I tell the swimmers to lead out with the pinkie finger 12:23:08 From Nora Sravasti To Everyone: I love how things change constantly. I used to get in trouble for exiting this "early" 12:23:58 From Anders Malmquist To Everyone: he has a kick like a drumm 12:25:35 From Barbara Hummel To Everyone: Anders, what do you mean by that? 12:26:03 From John McGowan To Everyone: "Round off and release" Coach Charles Silvia 1960's 12:27:29 From Monty Krieger To Everyone: her hands creating drag 12:35:29 From Melinda Wolff To Everyone: Phelps' head stays low on his breath, but doesn't he "cock his neck" to move his head so that his eyes are facing forward and he juts out his chin? 12:36:25 From Beth Baker To Everyone: FLY Head position in water is much less than in BR? (Goggles under arms) 12:36:41 From Beth Baker To Everyone: Reacted to "Phelps' head stays l..." with 👍 12:37:00 From Kyle Lambson To Everyone: I like to use angles to keep it simple with my swimmers. I use the. 0-40 concept. At entry the head (eyes) are down at 0 degrees. –as the the stroke press begins the head (chin) shifts to about 40 degrees forward (not up) and then it’s a hold until completion the stroke. This keeps the spine and neck in-line. Then repeat. 12:44:33 From helen naylor To Everyone: Some masters do 200 fly and the middle 150 they do 3 kicks 12:50:11 From Monty Krieger To Everyone: is the kick on the push off from a turn the same as for the stroke, or bigger? 12:53:34 From Jenn Radford To Everyone: When teaching newer or younger swimmers and specifying 2 kicks per pull, do you find it valuable to teach little kick and big kick related to arm entry and exit, or just focus on getting two at the right timing? 12:56:42 From Anders Malmquist To Everyone: nice 12:57:22 From Beth Baker To Everyone: Even referring to just depth? 13:02:36 From Beth Baker To Everyone: I use “Flat, Fast & Forward”…3F’s easy to remember 13:02:53 From Dave Abraham To Everyone: my 70 year old fly: I kick once on breathing stroke & 2x on non-breathing....good? 13:02:54 From Brian Lindsay To Glenn Mills(Privately): Forehead is the hammer, drive the nail down 13:02:56 From Monty Krieger To Glenn Mills(Privately): Does keeping chin down help the arms go around the shoulders in recovery? 13:02:57 From John McGowan To Everyone: different people make different "Word pictures" 13:04:18 From Anders Malmquist To Everyone: if they cant breath it was too low 13:05:30 From Melinda Wolff To Everyone: To address Monty's question: shouldn't we think about "pinching our scaps" to avoid shoulder pain/injury during FL recovery, especially us masters swimmers. 13:06:26 From Ruth Cheung To Everyone: Love BA. Thanks for today’s session 13:06:40 From Josh Willer To Everyone: I'm excited to chime in on backstroke 13:06:54 From Lorena Molina To Everyone: Thanks! 13:07:04 From Francisco Jaque To Everyone: Thanks 13:07:09 From Camy Gitwenty To Everyone: Great, bye ! 13:07:12 From Anders Malmquist To Everyone: thanks 13:07:15 From Kyle Lambson To Everyone: 🙏🏼

July 5, 2022 - Don’t Break your Wrist Zoom

Monday <https://www.goswim.tv/lessons/539-slow-mo-under-water-hands-eyes> :09 - straight wrists on outsweep :16 - straight wrists on outsweep :17 - slight break or pivot on instep :18 - palms facing back :24 - creating a longer paddle :25 - palms facing back :33 - palms facing back :41 - hands inline during pulldown 1:01 - palms facing back 1:02 - hands nearly touching body 1:10 - palms facing back through the finish of the pull into the recovery 1:15 - body completely under Tuesday <https://www.goswim.tv/lessons/875-breaststroke-outsweep-and-head-to-air> :05 - no break in the wrist :06 - forearms - wrists - hands - one unit :10 - back to recovery…. Still one unit :17 - creating a long lever with the full arm :18 - no break in the wrist :24 - beautiful timing :29 - body completely under Step the whole pull through to look for any break in the wrist Wednesday <https://www.goswim.tv/lessons/636-bent-arm-pull> 1:00 - old style traditional deep connection 1:01 - reaches full bend deep in the water 1:11 - no break in the wrist 1:15 - slight scull on exit 1:17 - Jeff at speed Get a sense that the arm pierces and not push the water on entry 1:32 - arm straight - but pierced down - no press yet 1:40 - no break in the wrist into the catch 1:42 - hand - forearm - biceps - perpendicular to the body at the shoulders 2:00 - arm entry with straight arm 2:03 - initial “press” down is a pierce down 2:04 - keep the wrist straight and build a leverage point 2:05 - perpendicular pull 2:19 - hand enters 2:24 - driving forward and down 2:26 - perpendicular pull 2:30 - hand exits 2:47 - straight arm no break in the wrist 2:50 - incredibly deep 3:15 - smooth swimming 4:00 - slo-mo full speed swimming Thursday <https://www.goswim.tv/lessons/937-backstroke-catch> :03 - no break in the wrist :09 - deeper left arm but a bit of pierce Ala Jeff Rouse :15 - no break in the wrist and perpendicular arm position :17 - no break in the wrist, pushing slightly down to aid rotation :18 - hand slices out Friday <https://www.goswim.tv/lessons/1588-butterfly-head-underwater-side-slowmotion> :18 - no break of the wrist :19 - no break of the wrist through the pull :19 - straight wrists through the exit :22 - show repeated straight forearm wrist :57 - set up for breath with straight arm :59 - LOOK at that connection 1:05 - Step through Saturday <https://www.goswim.tv/lessons/673-bonus-pull-buoy-and-paddles> :09 - initiating the connection Step to the catch - slight bend but hooked arm :10 - finish of the stroke arm is stacked :10 - left arm straight from paddle to forearm :11 - right arm connection - wrist straight :22 - right arm connection :26 - left arm connection :29 - straight wrist :44 - no break in wrist :45 - no break in wrist :48 - continue to step through showing examples Sunday <https://www.goswim.tv/lessons/104-freestyle-hands-underwater-slow-motion> From beginning - Interesting thumb position :05 - no break in wrist :08 - palming a basketball - straight wrist line :14 - Continue to step through showing various examples Bonus <https://www.goswim.tv/lessons/2697-1-front-scull-strapless> <https://www.goswim.tv/lessons/2614-backstroke-freestyle-pull-on-your-back>

Apr 26, 2022 - Butterfly Drills Zoom

Monday <https://www.goswim.tv/lessons/3165-single-arm-butterfly> From beginning Build rhythm - Hand hits Hips pop Breathing to the side for more accurate orientation with full stroke Kick hand in Kick hand out :17 - slowing down and using fins :24 - extend the lead arm and drive it forward :39 - minimize leverage on the lead hand 1:02 - try to stay shallow and don’t dive too deep Tuesday <https://www.goswim.tv/lessons/2348-single-arm-butterfly> From beginning Same as the previous video Kick hand in Kick hand out Hand hit Hips pop Breathe to the side :17 - drive lead hand forward :18 - land flat :20 - eyes slightly up :34 - feet follow the flow :52 - breathing every other stroke 1:14 - hands above chest - hips above chest Focus on precision in your drills Wednesday <https://www.goswim.tv/lessons/165-drills-alternating-arms> :16 - 2 right :20 - breath to the right :22 - land flat into the transition :26 - 2 left :27 - breath to the left :29 - flat to transition :32 - 2 full stroke - breath on 2nd stroke :37 - back to single arm :51 - set the rhythm and maintain through all strokes Thursday <https://www.goswim.tv/lessons/2349-3-left-3-right-3-whole-stroke-butterfly> From beginning - like last drill only 3 of each :13 - flat breakout :20 - flat transition :26 - transition to full :35 - breath to the side has the arms in a fly orientation :38 - hand hit hips pop :45 - teach young swimmers to maintain rhythm… :54 - Kelsi increases rhythm slightly Friday <https://www.goswim.tv/lessons/2044-butterfly-single-arm-straight-arm> :13 - breath to the side - fly orientation :23 - hand hit hips pop :25 - kick hand in kick hand out :39 - enter with wrist flexed :41 - breath to the side :45 - feet flow with the body :52 - single arm free :59 - straight forward breath 1:08 - best image of the arms opposing 1:19 - land flat Hands higher than chest 1:22 - GoSwim Logo Saturday <https://www.goswim.tv/lessons/192-karla-drill> :05 - one right - one left - three breast no breath :14 - right with breath :15 - left with breath :18 - 3 breast no breath :32 - focus on hips :37 - hips pop :39 - hips pop :41 - hips pop on breast :50 - hip pop :52 - hip pop :54 - hips slightly higher than the chest 1:03 - BIG recovery 1:05 - breaststroke hips Sunday <https://www.goswim.tv/lessons/193-butterfly-breaststroke-combo> :05 - one stroke fly one stroke breast :24 - flow the hips from fly to breast :32 - follow the rhythm of the body Watch the hips flow :52 - Staciana takes a breath on fly - but lets focus on Breathe on breast not on fly Try to maintain a similar rhythm on fly and breast Let the arms and legs flow with the body <https://www.goswim.tv/lessons/2864-hip-life-iso-heel-drive> <https://www.goswim.tv/lessons/174-head-lead-flow> Sandra - Please go over the timing of the kicks, the undulation and the arms. I am struggling with butterfly and breaststroke. Also any dry land exercises that we can do, would be much appreciated. I can’t get my arms out of the water. Mulegwa - I have had a challenge teaching Butterfly especially to younger swimmers. They tend to wiggle and miss the bit and the kicks coordination. What’s the easiest way to tackle this?

May 2, 2023 - Underwater Dolphin Transitions Zoom

Theme of the Week Underwater Dolphins: Managing the Transitions into Breakout – Freestyle and Butterfly Learning how to dolphin off every wall is only the beginning. Real underwater mastery comes when you learn how to make the transitions that carry you from dolphin to breakout, in both freestyle and butterfly. Five Olympians help us explore the possibilities. Monday Ricky Berens: Dolphin Kicks Off Walls Ricky Berens shares his thought process on transitioning from underwater dolphin to flutter kick, in both the 100 and 200 free. It’s complicated – and not just about a number! <https://www.goswim.tv/lessons/1622-dolphin-kicks-off-walls> :08 - no gap between dolphins and flutter :18 - play at .2x - recover one foot up to transition Maintain the rhythm - but with one leg :27 - play at .2x - recover one foot up to transition - maintain rhythm :47 - faster rate - smaller initial flutter 1:01 - look at breakout spot 1:26 - while still dolphin - initiate the first arm-pull 1:26 - recover first leg up while arm pull starts 1:36 - hand starts while legs are at their lowest point 1:37 - no dead spot - hand starts while legs are setting up 1:37 - left hand pulls while right foot sets up kick 1:39 - 2-flutter kicks before first hand finishes 1:49 - play slow <https://youtu.be/Pe3I8NkR5oQ?t=427> <https://youtu.be/Pe3I8NkR5oQ?t=450> - 4 <https://youtu.be/Pe3I8NkR5oQ?t=477> - 6 <https://youtu.be/Pe3I8NkR5oQ?t=504> <https://youtu.be/Pe3I8NkR5oQ?t=606> - Phelps's hand Tuesday Joao de Lucca: Flip Turn Step 6 The transition from dolphin kick to flutter kick should be seamless. Olympian Joao de Lucca shows us how. <https://www.goswim.tv/lessons/2075-flip-turn-step-6-transfer-to-flutter-kick> :12 - initiates the hand at the bottom of the final dolphin :12 - lifts the left leg while pulling with the right arm :13 - 2-flutter kicks before first-hand finishes :28 - hand breaks streamline :29 - starts to catch when the legs are at their lowest point Wednesday Jason Lezak: Turns For Jason Lezak, it’s two dolphins into flutter kick. And the dolphins start almost immediately after the pushoff. <https://www.goswim.tv/lessons/358-turns> :14 - transitions to flutter with no pull :31 - nearly immediate dolphin off wall :35 - 2 dolphins then into flutter with no arm pull :40 - 6 flutters prior to arm pull 1:03 - nearly immediate dolphin and only 2 dolphins 1:31 - quick 2 dolphins 1:39 - 3- flutters into first pull <https://youtu.be/zpuzRseheFg?t=181> Thursday Kara Lynn Joyce: Take Advantage of the Turn This is one of our go-to videos for teaching the flip turn itself. This time, watch it for Kara Lynn Joyce’s transitions from dolphin to flutter to breakout. <https://www.goswim.tv/lessons/660-take-advantage-of-the-turn> :24 - 3 dolphins :29 - catch is initiated with the top hand 2:19 - pushes off on her back 2:23 - initiates first dolphin on her side 2:31 - angles downward 2:34 - hands separate at the initiation of the 3rd kick 2:35 - pulls with right hand, sets up left leg for first kick Starts catch at the bottom of the last dolphin 2:36 - 2 pull kicks before 1st stroke finishes Friday Turns – Practice Underwater Dolphins Start with the end in mind, the breakout. We love this progression for teaching the underwater dolphin and the transitions from dolphin to flutter to breakout. <https://www.goswim.tv/lessons/2724-turns-practice-underwater-dolphins> :07 - Dolphin to flutter streamline to breakout :17 - Initiating 1st stroke at the bottom of last dolphin :28 - flutter to breakout :35 - carry the speed from the wall into the breakout :39 - dolphin to flutter streamline to breakout :46 - start to merge the dolphin flutter and stroke together 1:00 - fairly close to the first stroke at the end of the last dolphin 1:00 - two flutters before end of first stroke Saturday James Guy: Butterfly Breakout Olympic Medalist James Guy shows how to be excellent when transitioning from underwater dolphin to butterfly. <https://www.goswim.tv/lessons/2609-butterfly-breakout> :09 - start the pull prior to breaking the surface :19 - slightly downward push 1:13 - hands separate at the top of the kick 1:16 - staying down with his head he sets the first stroke with the poster child of great butterfly 1:39 - face low and scraping on the surface 1:40 - imagine how much of his body is above the surface 2:02 - surfs the face on the surface Low means forward Sunday Kristian Gkolomeev: Streamlined Flutter Kick to Swim We love this Kristian Gkolomeev drill for practicing the “other” transition: from flutter kick into the freestyle breakout. <https://www.goswim.tv/lessons/2271-streamlined-flutter-kick-to-swim> :07 - shaping the breakout :20 - horizontal breakout practice :36 - drive the extended hand forward :42 - increasing the pace does not POP him up 1:01 - a bit more sprint timing of the first 2 strokes 1:06 - Fast breakout 1:12 - Fast breakout Bonus: Butterfly Drills: Triple Kick Breakout Practice <https://www.goswim.tv/lessons/1975-butterfly-triple-kick-breakout-practice> Chat: 10:07:52 From Dimitris ATHYMARITIS : Hi Glen it's nice to see you . I will see the presentation later because i am in the middle of the evening workout 10:19:51 From Dan Jimar To Glenn Mills(privately) : (Was going to send this a couple of days ago, but did not get to it) Have a breakout video with Dressel, he does fly kicks through his breakout stroke - https://youtu.be/aM26Btib6gM 10:26:49 From Melinda Wolff : WHo is this gal swimmer? 10:33:13 From Melinda Wolff : Are some swimmers faster flutter kickers than dolphin kickers underwater? ie - not a combo, just all flutter because for some reason, their underwater dolphins are weak / slow? 10:42:19 From Melinda Wolff To Glenn Mills(privately) : Off topic of the day - but I loved seeing the scaps pinching on the back (reflected from the underwater view) of the fly transition video! Doing this takes a huge strain off the shoulders. Wish I was taught this when training - could have avoided shoulder surgeries! This is "one of the most important" things! ha ha 10:46:03 From Dan Jimar To Glenn Mills(privately) : I was not able to find a better video for Ricky's relay swim for that last turn 10:54:41 From Camy Gitwenty : Muscular or lean bodies : is there a difference in the optimum number of kicks ? 10:57:17 From Mike Koleber : Gotta jump on another one. You all are awesome! Keep it up!! Until next time. 10:59:44 From Ruth Cheung : YAY!!! 11:00:06 From Camy Gitwenty : Laure Manaudou was a olympic 2beat kick champion 11:00:22 From Ruth Cheung : I’m sooo looking forward to this topic. 11:00:45 From Nora Stoycheva : Bye bye 11:00:46 From Charlie McCanless : Thanks for the call! 11:00:47 From Corinne Machoud : Thank you so much Glenn and Barbara 11:00:53 From Anne- Marie corroon : thank you

10-Year Old Lesson

This was a lesson with a 10-year-old swimmer who was visiting from out of town. We streamed this lesson live to a limited number of people. I am only posting the above-water version of the lesson. However, there are two cameras in the pool. If you'd like to see the above water and the underwater, the video will remain on the Sporfie site. Here is the link to Sporfie. Most of what we covered on this day was a review of skills we worked on for the previous three days. I have worked with this swimmer since he was seven. His Father has been his primary teacher, following through with the lessons and doing a tremendous job.

July 25, 2023 - Butterfly Release - What We Taught at Summer Camp

What We Taught at Summer Swim Camp: Butterfly Early Release At summer swim camp, we have limited time to devote to each of the strokes, so we have to be strategic about what we teach. We search for the ONE THING that will bring the most improvement to the most swimmers. For butterfly it’s a no brainer: Early Release. Monday Butterfly Drills: Short Release This focus point can be imperceptible to the naked eye, but the feeling to the swimmer may be a game changer. <https://www.goswim.tv/lessons/1972-butterfly-short-release> :36 - exit the hands OUT not back Tuesday Steve Haufler: Getting Stuck at the Back Steve shows how a simple switch from extended release to early release of the hands can transform your butterfly. <https://www.goswim.tv/lessons/156-mistakes-getting-stuck-at-the-back> :17 - even trying to do it wrong Steve still exits wrist first :19 - manipulation :24 - exit the hands to the sides :29 - send the hands out while still in the water :36 - review angel :44 - back scull 1:15 - palms facing back on exit Wednesday Butterfly Basics: Float, Diamond, Angel, Swim Float. Diamond. Angel. Swing. It’s a mantra we learned from Steve Haufler and it really works for imprinting a proper butterfly pull with an early release of the hands. <https://www.goswim.tv/lessons/3105-float-diamond-angel-swing> :14 - Float :16 - diamond from front :21 - angel :24 - swing :34 - diamond is in front of the shoulders 1:04 - watching the shadow Thursday Butterfly Basics: Vertical Butterfly Jumps This drill is addictive…and possibly the best way to learn an effective butterfly pull and recovery, with an early release. <https://www.goswim.tv/lessons/3161-vertical-butterfly> :06 - Float :07 - Diamond :08 - Angel :09 - Swing above water :29 - Float :33 - try to keep the hands stationary :44 - hands out to the sides to swing 1:06 - build a rhythm 1:10 - swing from above 1:24 - Diamond from the side Friday This overhead footage of Olympian Kim Vandenberg, shows how an early release of the hands can create flow, rhythm, and ease. <https://www.goswim.tv/lessons/1574-butterfly-head-and-recovery> Show in app - Kim at 21.9 seconds Saturday Kaitlin Sandeno: Slow-Motion Butterfly Kaitlin Sandeno’s effortless butterfly from every angle. Notice how she rounds out the pull for an early release. <https://www.goswim.tv/lessons/571-slow-mo-butterfly-kaitlin-sandeno> Show in app - Kaitlin at 1:36.21 Sunday Kelse (Worrell) Dahlia: 3-3-3 Butterfly Olympian Kelsi Dahlia shares one of the best drills for working on butterfly early release without letting the stroke fall apart. <https://www.goswim.tv/lessons/2349-3-left-3-right-3-whole-stroke-butterfly> :33 - Float - Diamond - Angel - Swing - Play slow :42 - Angel Bonus Misty Hyman: Release the Hands Early Olympic 200 fly champion Misty Hyman finds that an early release helps the hands accelerate as they leave the water. This gives her a quicker rhythm and lets her attack forward as the hands enter. <https://www.goswim.tv/lessons/409-give-it-up-in-the-back> :51 - James Guy: Butterfly Full Body James thinks about sweeping the hands back and OUT. <https://www.goswim.tv/lessons/2595-butterfly-full-body> Wu Peng Notice the acceleration of Wu’s hands as they finish the pull and then snap out of the water. The snap comes from an early release. <https://www.goswim.tv/lessons/1327-butterfly-hands-underwater>

Butterfly - Breakout Practice

Watching many swimmers over the past couple weeks, we will continue to focus on breakouts. Why do it: Making sure you're transitioning great speed from your underwater dolphins, into forward momentum into your swimming, can have a huge impact on your overall speed. How to do it: 1 - Start from a start, to get the MOST velocity possible. 2 - Work out with your coach the number of dolphin kicks you are productive with. 3 - The number of kicks should allow you to become very close to parallel to the surface just prior to your first stroke. 4 - Take two strokes without breathing, and shut it down. How to do it really well (the fine points): Most of your head will be above the surface on the breakout, but your face will still be in the water. Imagine you're surfing your face on the surface, as you want to avoid creating too much resistance with your head on your breakout. Take the time to practice this specific point, so you can identify the details, rather than just assuming thinking about it during training is enough.