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Teaching Freestyle - Part 2

Teaching Freestyle - Part 2

March 25, 2024 - Teaching Freestyle 2 In “Teaching Freestyle – Part 1,” we shared our favorite progression for teaching freestyle from the ground up. That progression teaches the fundamentals of air exchange, balance, body alignment, ease and comfort in the water, rotation, extension, and productive kick. This week, we get more specific about freestyle, covering some of the key concepts that every swimmer should understand and master: head/neck alignment, where to look, how to breathe, sculling and Early Vertical Forearm (EVF). Monday Better Freestyle Concepts: Where to Look Experimenting with where to look and finding just the right alignment for your head and neck is key to unlocking every other freestyle skill. <https://www.goswim.tv/lessons/3015-where-to-look>  :15 - head in a relaxed position - eyes down slightly forward :19 - lifting a bit for air :26 - if viewed behind the extended arm - goggles are barely visible :30 - look at the back of the head :31 - head is so close to the surface, the entire head submerges :31.9 - taught side breath but at lower velocity, may have to push up a bit… what’s a better solution? :34 - the breath with half the mouth still under :35 - head slightly higher than hers :49 - looking forward slightly more :58 - bodyline slightly up… what’s a better solution? Tuesday Glenn, Breathing in the Water: Turning to Air on Freestyle Keep it simple: Look at the house. Look at the wall. That’s all we’re trying to do. <https://www.goswim.tv/lessons/3233-turning-to-air-on-freestyle>  :04 - stand at attention :06 - Look at the house :08 - Look at the wall :10 - Look at the house :11 - Look at the wall :18 - relaxed head position with eyes slightly forward :20 - starting to swivel the head :20.7 -head is turning very early :21 - head rotates further than typical 1-goggle breathing… but… :21.7 - head back very early :26.6 - starting the turn very early :27.4 - slight over-rotation of the head… but is it in-line? :30 - head completely underwater :33.5 - MOST of the head still underwater - rotate to air :33.6 - How long did I have the mouth out? :37 - only the heal out of the water :37.8 - body is completely submerged :39.4 - peak lift and rotation :39.6 - head back in and submerged :40.2 - completely submerged :42.98 - worst breath :46.71 - PHEW… much better Wednesday Haufler Freestyle: Advanced Freestyle 1: One-Eye Breathing Swimmers have a distinct advantage if they can do their freestyle breathing while keeping one goggle in the water. <https://www.goswim.tv/lessons/1782-advanced-freestyle-swim-lesson-1-one-eye-breathing>  :04 - the goal :07 - look at how smooth the head moves :18 - bottom goggle only slightly visible :22 - head turn slightly ahead of the body :22.7 - most of the head underwater :23.3 - head coming back with the body :24 - exhale :26 - slight over-rotation to air but in balance :37 - the bow wave :41 - reverse surfing :44 - nearly the pipeline :53 - how much of her head is above water? 1:25 - teach with safety 1:30 - look underwater while breathing 1:36 - stationary position so head turns a bit further 1:42 - keeping the top of the head down 1:47 - student standing 1:57 - the position 2:01 - showing them what you want them to see 2:07 - the view 2:13 - give them something to look at 2:16 - this is also a synchro drill 2:20 - teaching should be fun for the student 2:29 - perfect timing Thursday Better Freestyle Concepts: Breathe Every 3 Learning to breathe to both sides has many benefits, including more balance in your rotation and musculature. <https://www.goswim.tv/lessons/3027-breathe-every-3>  :08 - breathe to the right :12 - breathe to the left :17 - right :21 - left :38 - right :45 - building symmetry and balance Friday Better Freestyle Concepts: EVF Drills Early Vertical Forearm (EVF) is a fundamental concept not just for freestyle, but for all four competitive strokes. The easiest way to understand and master EVF is to learn how to scull. <https://www.goswim.tv/lessons/3019-evf-drills>  :10 - EVF for freestyle :24 - front scull :31 - too much upper arm movement :36 - MUCH better :39 - Isolate the upper arm :42 - Elbows high. In front of the shoulders. Hands pointed down. Palms facing back. 1:00 - Move the elbows to shoulder depth. 1:03 - Upper arm is stabilized. Fingers pointing down and palms facing back. Saturday Better Freestyle Concepts: EVF Dog Paddle Dog Paddle, when done with thought and precision, is one of the best ways to use sculling to learn EVF. It’s also the pathway to engaging the larger muscles in your back to help you pull better. <https://www.goswim.tv/lessons/3020-evf-dog-paddle>  :07 - learning the initiation of the catch :10 - Isolate the upper arm and get the forearm into position. :13 - quick short movement with a lot of focus :29 - without good flexibility, this is a good option :35 - eyes up may make it easier to get this feeling 1:05 - high elbow halfway through pull cycle Sunday Better Freestyle Concepts: Single-Arm Free with Buoy Swimming with one arm is one of the most effective ways to transfer your sculling and EVF skills into swimming. <https://www.goswim.tv/lessons/3021-single-arm-free-with-buoy>  :06 - buoy held in extended position :06 - initiate a dog-dig catch :07 - pull the arm the whole way through and extend the pullbuoy :10 - high elbow EVF catch :11 - roll into a balanced breath :22 - practicing with a snorkel working on extension :23 - position-11 to focus on the catch and driving the buoy forward :30 - drive the buoy forward :43 - the additional balance could help someone get the head back quicker 1:05 - to make this simpler, add fins 1:08 - arm perpendicular to the body at the halfway point Bonus: Haufler Toys: The Head <https://www.goswim.tv/lessons/703-the-head> Sara McLarty: Bilateral Breathing <https://www.goswim.tv/lessons/3021-single-arm-free-with-buoy>

Teaching Freestyle - Part 1

Teaching Freestyle - Part 1

This week we share our favorite progression for teaching freestyle from the ground up. We use this for newbie swimmers, as well as for more experienced swimmers who have persistent technique flaws in their stroke.  Before using this progression, we like to first teach the backstroke progression covered in our March 5, 2024 live Zoom. Monday Early Concepts & Skills: Inhale Through Mouth Exhale Through Nose Before they take a single kick or armstroke, make sure they’ve mastered breath control! It’s truly Step 1. <https://www.goswim.tv/lessons/2971-inhale-through-mouth-exhale-through-nose>  :14 - start the exhale prior to going under water :37 - mouth closed above for a slight purge :37 - inhale through the mouth :44 - purge the nose (the rabbit) Tuesday Freestyle 101: Position-11 Kick on Your Stomach Much to be learned here: horizontal body line, head/neck alignment, what happens when you lean in at the lungs. <https://www.goswim.tv/lessons/1743-position-11-kick-on-your-stomach>  :05 - Position-11 on your stomach :08 - scull to air :12 - good to use fins :19 - scull to air :19 - scull to air :21 - look at the hips drop :22 - go down to the point of “sinkage” :24 - body will equalize and come back up :30 - going to air :31 - out of balance :34 - better balance :46 - go down to balance :50 - body will rise 1:18 - good balance 1:39 - good balance Wednesday Freestyle 101: Position-11 Take Away One Arm A simple drill that teaches how to get comfortable with rotation, extension, and breathing to both sides. <https://www.goswim.tv/lessons/1744-position-11-take-away-one-arm>  :04 - Position-11 :05 - drop one arm and roll to your back :07 - roll all the way to your back :10 - he’s initiating the roll back with the torso and head :11 - then the arm is coming around :20 - roll like a log :22 - rolls to underwater :23 - then the body stabilizes :30 - tension means a “rigid roll” :34 - arm comes around and with the weight sinks the body :36 - when balanced, the body rises :41 - make sure you practice to both sides Thursday Freestyle 101: Combination Drill This freestyle/backstroke combo drill teaches swimmers to stay relaxed as they rotate to air. It also imprints horizontal bodyline and extension. <https://www.goswim.tv/lessons/1742-combination-drill>  :02 - Start in single arm - like the previous drill :03 - look down but stay on your side rather than your stomach :06 - look up and roll back to your back :08 - initiate a backstroke recovery and switch to the single arm position on the other side :11 - then look down again :30 - backstroke recovery :37 - eyes down Step through the rest of the video Friday Freestyle 101: Position-11 Single Switch One step closer to actual freestyle, and more practice of extension, rotation, bodyline, and timing. <https://www.goswim.tv/lessons/1745-position-11-single-switch>  :05 - single arm balance :06 - look down :08 - freestyle recovery :09 - position-11 :10 - drop and arm and roll to your back :36 - make sure you roll toward the extended arm :42 - balance challenged :50 - stabilized and starting to come back up :58 - back to balance while breathing 1:19 - freestyle recovery 1:20 - starting a more immediate switch 1:22 - balanced breathing 1:36 - balanced a deep target breathing 1:38 - equalibrian Saturday Freestyle 101: Position-11 Triple Switch Inching closer to actual freestyle. <https://www.goswim.tv/lessons/1746-position-11-triple-switch>  :06 - start in balanced position :09 - look down :10 - initiate three switches to position-11 :16 - roll to air :23 - get to the head down balanced position :28 - slight pause in position-11 :34 - be patient and get balanced first :41 - home base Step through the rest of the video 1:15 - starting to connect and swim Sunday Better Freestyle Concepts: Almost Position-11 Freestyle This is the graduation step – the transition between drilling and swimming. <https://www.goswim.tv/lessons/3017-almost-position-11-freestyle>  :04 - starting the pulling arm just as the fingers are coming in :05 - rolling to air :08 - hand dropping :10 - a little too much position-11 :19 - hand dropping to catch :25 - following the hand to air :40 - catch up stroke :46 - catch up stroke :49 - catch up stroke 1:02 - following the hand to air

Jan. 16, 2024 - Lightning Round

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

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>

Grant House - 50 Free Above Evaluation

Grant House - 50 Free Above Evaluation

We're gonna take a quick look at Grants freestyle from above water. Well, the first things we notice is his excellent streamline. So fantastic job here with the hands. We have posted other video in which he starts initiate the first stroke with the top hand had put, you'll notice here that he's initiating with the bottom hand. And so the hands are actually stacked differently than they were on his start. So again, that leads us to believe that he's going for feel. And so whichever is the best hand, for the right situation, it is the same hand, it's just how they're stacked differently here than they were on a breakout video, which will show later. What we're looking at here is how parallel to the surface he is on the breakout, there's no lift of the AED. Everything is very, very forward facing. So just beautiful exit. When we look at the timing of a stroke, we see that he's got a very front quadrant trying timing. And so we've got both hands in front of the head in front of the shoulders at the same time. This makes for great connection so that when he does drop this hand in, the body rotation is going to help pull the arm back. And so everything is connected along his side and down his arm. So a lot of power right there. to both sides, it's the same. So he has great timing, we have the body like look at how much of his body is out of the water on this. So again, you don't get this without great balance. Look at his breath, how low the head stays on the breath, turn, and then back down. And you'll also notice that the breath does not hinder his timing. Again, amazing balance. He approaches the wall and one of the big things here to notice is that as most people approach the wall, they're going to see you're going to see the head pop up so it's going to go down, the head is going to pop up and then they'll go down and around. So here's a great 200 freestyler the head goes down, you don't see it again. So he's down and it disappears and we get this nice bow wave right there with his upper back. It streamline and again, very parallel look at look at his hips out of the water on the breakout in the breath. Now everybody will tell you you're not allowed to take a breath on the first stroke unless you can look like this. So air is good. And the most important thing in my opinion is not when you take a breath but how you take a breath. And if we teach people to breathe more effectively, they can breathe more often because it doesn't impact balance. And air is fuel while your race kick is consistent. See the feet coming out every once in a while. The air that's been pulled down with the feet allows for greater foot speed so he can hammer on the kick a little bit better submerging into the finish. Again, the little details making sure that the eyes are not up and the hands are not on the gutter, but going directly forward to the finish not up. Great job.

Grant House - Fast 50 Evaluation

Grant House - Fast 50 Evaluation

On this 50 grand is going faster. So one of the things to notice what to go back and look at the other one, but his feet placement is, is high on the wall in order to get a little bit of a downward exit to get into some deeper water less underwater dolphins because he wants to get up to speed a little bit quicker. But we do notice that his body is still in this breakout position perfectly horizontal to or parallel to the surface of the water. Great head position down, you see that he's attacking the hands much quicker this time. And so we'll see more of a separation between the two hands. So this does constitute a more forward quadrant or catch up type of stroke. And that this hand is entering before this hand passes the shoulder. That does also lead to better connection through the lats and the way that that body pulls the arm back. Great extension forward to the head position. I'm not sure if he's taken a breath yet. So staying we're stable in this one. There's the breath up a little bit in order to get the breath but then settles back down nicely. Great balance, stronger kick and obviously a higher tempo. Look at how the head buries into the turn. Again, beautiful breakout. Look at that catch. So this is what we're trying to do is get this arm into a position that is leveraging on the water as much as possible will notice a lot of the bigger athletes are going to have more of a straighter arm. Then you'll see on some of the bent arm swimmers or the high elbow swimmers. Again this it takes a lot of strength but it does give a lot of surface area in pushing back. So it is beneficial but again you have to be trained in order to do this and it takes years and making sure that the shoulders are properly conditioned to take advantage of that longer lever that we see here. So you get this balanced breath. So it comes up slightly but we never see that bottom goggle leave the water. Again, beautiful job head down into the finish. And again touching low on the wall, not up on the gutter

Grant House - 50 Free Under Evaluation

Grant House - 50 Free Under Evaluation

Looking at Grant from underwater, the first thing we're gonna see is look at that line. Look at how amazing that direction is just a perfect push off parallel to the surface of the water, slight undulation with the hands or leading with the hands ever so slightly out front to get the body moving in more of a snake like fashion. But upon breakout pape, pay particular attention to how often he gets directly back into this line that is parallel with the surface of the water. Let's watch the head on the breakout. So we can see the hips, the back, the shoulders, the head, the arm directly forward again, not popping up but forward on the breakout head position is incredibly stable, especially for the first few strokes. You can see here the left hand is enters and then Pierce's forward it reaches full extension at full rotation and still both front quadrant beautiful flowing kick behind. Not overly done. I think it was a little short on the turn here. He probably could have gone nine trips. You could see how right here at the end and he's following the hand down. So he definitely swims through the turn on this, which is exactly what you want. Again, look at how parallel to the surface he is on breakout, not lifting the head, everything kind of reaching the surface at the same time. Forward Forward forward that head position and see how much of this we see underwater. How much of his face we see underwater on the breath and a quick turn with the head back to center and a beautiful 50 Free