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Browse through our thousands of Lessons to gain a deeper understanding of swimming. Use our search bar located above or, if you're new to the site, use the Guided View to help narrow down the Lessons presented to you. If you use the Guided View, you’ll also be able to add your Expertise Level as an additional filter.

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

Jan. 9, 2024 - Send it Forward Zoom

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!

Nov. 30 - 2021 - Freestyle Sculling Hand

Nov. 30 - 2021 - Freestyle Sculling Hand

Freestyle Sculling Zoom Monday - Sculling Hand https://www.goswim.tv/lessons/3268-freestyle-sculling-hand :50 - mistake demo. 1:16 - falling hand - fingers down - no breath or snorkel 1:41 - fingers slightly down in extension into the catch 2:05 - Contrast drill - out and in - looking for as much difference as possible 2:30 - adding the breath - alternate breathing Focus on feeling of hand fall on the no breath, then mimic that during the breath 3:24 - Oversized paddles - harder to sweep out Tuesday - Dominic https://www.goswim.tv/lessons/1147-smooth-freestyle-focus-on-balance :05 - direct extension of the right hand :06 - direct extension of the left hand :26 - breath to the right, watch the left hand :35 - no breath with the left hand, same path as with breathing Precision extension with and without the breath Wednesday - Kim Vandenberg https://www.goswim.tv/lessons/1684-freestyle-above-side-slow-motion From beginning… watch the path of the left hand in extension :02 - ever so slight outsweep w left hand :06 - ever so slight outsweep w right hand :09 - during breath, left hand appears to be very close to non-breath :17 - non breath with left hand :30 - left breath with right hand set in a linear path :44 - right breath with left hand set in a linear path 1:02 - right breath, left fingers slightly down Thursday - Steve Haufler https://www.goswim.tv/lessons/1814-freestyle-drill-9-water-scooter Associating sight into the process Hand on board Eyes up Watching the path of the hand :05 - hand reaches extension passed the board :07 - hand is set up outside the board :13 - hand entry is soft and then extends forward :14 - slight body roll to extension Allows the eyes to see the hand :15 - pull is direct :24 - a slight collapse of the hand under the both, but this drill is about the set up of the catch. One focus at a time when teaching. Friday - Balanced Breath https://www.goswim.tv/lessons/2371-step-3-building-a-balanced-breath From beginning - balanced body line head down :02 - head turn to air :05 - head turn back down :15 - direct line from fingers through the body Eyes down, but slightly forward for this athlete :20 - slow and stable head turn The entire focus on this is NO MOVEMENT OF THE LEAD HAND :29 - slow and stable turn of the head back down :40 - focus on lead hand through the exercise :50 - turn the head to air NO MOVEMENT OF THE LEAD HAND Saturday - Balance Breath 5 https://www.goswim.tv/lessons/2373-step-5-building-a-balanced-breath From beginning… set up in the balanced position, turn the head, take a few strokes. :11 - balanced line :20 - practice the move to air :23 - head back down - no lead hand movement :30 - after stability is set, take a few strokes incorporating breathing Breathe on every stroke, focusing on the lead hand during the breath :54 - focus all energy on the lead hand 1:02 - swim slowly and breathe on every stroke Sunday - Robert Margalis https://www.goswim.tv/lessons/118-freestyle-hands-above-water-slow-motion Just watch the entire video and focus all your attention on the path of the hands. There is no variation between breathing and non-breathing Bonus Building a balanced breath https://www.goswim.tv/courses/105-building-a-balanced-breath https://www.goswim.tv/lessons/2997-single-arm-back-kick :45 - eyes up palm up

Nov. 16, 2021 - Freestyle Body Position

Nov. 16, 2021 - Freestyle Body Position

Freestyle Body Position Zoom Monday - Steve Haufler https://www.goswim.tv/lessons/1776-lesson-2-body-position Start with proper freestyle :20 - Position-11 Float :33 - help the swimmer realize Position 11 :37 - fingers - head - back - butt - legs all on the surface :44 - Eye position directly down :46 - hand position slightly down, great position for younger swimmer :53 - push the swimmer slightly - movement masks imbalance Arms positioned at ear level or slightly higher 1:08 - slight flex in the wrist to set up the catch 1:27 - push the lungs into the water. Body firm and straight Tuesday - Brad Tandy https://www.goswim.tv/lessons/2934-stationary-front-float From beginning. Hear him filling his lungs :06 - tight streamline Fingertips to toes on the surface Eyes looking straight down Arms just behind the ears Deepest part of his body is his ribs Point the toes for rigidity Moving in the pool because of current and wind Every Olympian that’s been in this pool can do this. Brad talks on the ability to reduce resistance Wednesday - Ball to Line https://www.goswim.tv/lessons/1980-freestyle-building-the-stroke Ball - line - kick - swim :25 - Ball Snorkel so you can extend the practice Very tight and keep the eyes down :29 - SLOWLY open up to the line.. do not rush this… stay controlled. :35 - Hold this line a bit longer than in the demo, and get the feet a bit closer to the surface :36 - add a soft flutter kick, keeping the focus on the body line :41 - start to add a small sculling action with the hands, again, not impacting the body line :50 - move forward to human stroke 1:01 - move to fingertip drag 1:11 - low hand recovery 1:18 - further challenge balance with shark fin 1:30 - finish the length with smooth swimming No hurry. No rush. Thursday - Kara Lynn https://www.goswim.tv/lessons/656-balance :13 - sprint - talking about to get this… :20 - it begins with balance :22 - starts the kick :26 - just like in the previous drill - build the stroke from balance :33 - line is parallel to the surface :45 - pretty much the most viewed / liked / favorited video in GoSwim 1:00 - play with Balance 1:09 - make adjustments 1:32 - the POP when you get it just right 1:56 - the starting point for everything freestyle 2:11 - symmetry in rotation 2:37 - side-to-side balance not just horizontal balance 3:58 - horizontal balance 4:02 - Side-to-side balance 4:09 - balance of effort between kick and pull Friday - Balance Progression https://www.goswim.tv/lessons/2237-freestyle-balance-progression :19 - buoy in the standard position :29 - buoy between the knees :35 - buoy between the feet :43 - straight legs - no kick :52 - add a small kick Focus on mid-section - keep the hips at the surface Saturday - Scott Tucker https://www.goswim.tv/lessons/682-extend-it-forward :26 - low head position - high hips :40 - hips breaking surface :55 - high hips - low breath 1:08 - stable head - balanced movement 1:20 - head slightly forward 1:38 - head still has water going over the top 1:42 - head too low 1:47 - head too low 1:55 - head too high 2:25 - water cresting over the head 2:54 - narrow and balanced 3:13 - narrow and balanced Sunday - Bruno Fratus https://www.goswim.tv/lessons/2379-freestyle-hips From beginning Hips engaged with the surface :22 - Hips showing above while rotated :41 - exacting line - SO straight 1:05 - Hips still at the surface as he increases his speed 1:14 - Fast - hips still at the surface Bonus No Kick Stability - https://www.goswim.tv/lessons/2088-freestyle-no-kick-freestyle Home School Ball to Line https://www.goswim.tv/lessons/3264-ball-to-line-to-kick-to-swim-home-school

Mar 29, 2022 - Finding Balance

Mar 29, 2022 - Finding Balance

Monday <https://www.goswim.tv/lessons/2994-head-lead-flutter-kick-on-your-back> From beginning - balance on your back :11 - using fins to shift the focus from the kick to balance :22 - sides of goggles close to touching the water :31 - kicking too hard - relax :40 - lay the head back - don’t tilt :46 - watch for splashy swimmers nearby :59 - understanding body dynamics - lungs light, hips heavy 1:06 - knees gently breaking the surface Tuesday <https://www.goswim.tv/lessons/2995-head-lead-flutter-kick-with-rotation> From beginning - start with the head lead foundation :10 - rotate :17 - using fins again for relaxation :26 - keep the movements slow and controlled :34 - good side - not so good side :43 - uses hands on one side :50 - not using the hands on the other side :57 - a bit more out of balance on the left shoulder up - roll less 1:08 - rotate - pause and review - rotate 1:17 - stay comfortable 1:24 - more rotation on left shoulder up 1:28 - less rotation but better balance on right shoulder up 1:42 - degree of comfort not degree of rotation Wednesday <https://www.goswim.tv/lessons/2996-hand-lead-kick-with-single-arm-extended> From beginning - Position 11 on your back :17 - great balance with arms extended Shoulder flexibility will determine position of the hands :20 - fingers touching the surface :28 - position the arms directly in front of the shoulders for back and free Thursday <https://www.goswim.tv/lessons/2997-single-arm-back-kick> From beginning - starting in streamline OR position 11 :13 - allow one arm to fall to your side :17 - remaining flat :23 - single arm kick :29 - slightly rotate :41 - same body position as in all the previous drills :48 - eyes up palm up :58 - how much rotation can you get without pressing the lead hand 1:11 - hand is cutting sideways - still not using the hand for leverage 1:20 - still and stable Friday <https://www.goswim.tv/lessons/2958-pull-buoy> :06 - Using the buoy for floatation :09 - still using the kick with the correct timing :19 - kick but limited - don’t be too afraid to let the legs be used :36 - Axis buoy has been updated to a single use item :44 - Core stability :48 and :49 - full rotation all the way from shoulders to ankles :55 - experiment in shallow water as it may be more difficult to stand up Saturday <https://www.goswim.tv/lessons/2936-buoy-at-ankles> :04 - full body float with buoy :09 - the ideal line :14 - his entire body is on the surface of the water :19 - once fully balanced any slight current can push the body :31 - Brad talks about loading the feet demands better core stability Sunday <https://www.goswim.tv/lessons/2246-body-balance-snow-angel> From beginning - pull buoy with Finis band :04 - fully active arms :07 - hand slicing :14 - active arms with stabilized body - shoulder flexibility :20 - full body ON the surface of the water :24 - eyes looking directly up :36 - amazing stability all the way down to the feet :57 - stay in one place - connect the abs to hold the core in line BONUS <https://www.goswim.tv/lessons/2934-stationary-front-float> <https://www.goswim.tv/lessons/2983-3-point-pop-up> <https://www.goswim.tv/lessons/2231-all-strokes-backyard-balance> <https://www.goswim.tv/lessons/3168-pull-buoy-core-stability> 1:00 <https://www.goswim.tv/lessons/3172-andi-position-11-balance> <https://www.goswim.tv/lessons/2362-pull-buoy-stability-weights-raw-lesson-video>

Aug 8, 2023 - Breaststroke Summer Camp Zoom - LINE!

Aug 8, 2023 - Breaststroke Summer Camp Zoom - LINE!

080823 - Zoom - Summer Camp Breaststroke Theme of the Week What We Taught at Summer Swim Camp: Breaststroke – LINE. LINE. LINE. Great breaststrokers are obsessed with their LINE. That’s why it’s the 1 breaststroke skill we teach at summer swim camps. This week, four Olympic breaststrokers show us what a great line looks like. Three drills will help you find your own best line. Monday Glenn Mills EP: Breaststroke – The Line!) Glenn starts this week's discussion on how to escape surface tension in breaststroke. It's all about the LINE. <https://www.goswim.tv/lessons/3244-breaststroke-the-line>  2:04 - Nearly Streamline 2:10 - Arms extended and eyes should be showing below the arms while in extension 2:33 - Point and lock the toes 2:36 - Unique signature 2:43 - Lift the legs into the “line” 3:35 - Transition from freestyle (surface tension) to the line (no surface tension)  Tuesday Anton McKee: Breaststroke Head Icelandic Olympian (and Fukuoka finalist in the 200 breast) Anton McKee shows us an overhead view of a great breaststroke line. <https://www.goswim.tv/lessons/2311-preview-breaststroke-head>  :04 - The Line :08 - slight tuck of the chin to get down :08 - slight lift to get back into the line :10 - out sweep starts while still in the line :19 - completely submerged :20 - comes up fully ahead of the bow wave :26 - popping up like through a hole in the ice :27 - look for the circle https://youtu.be/pKa_6YMXupY?t=29 Wednesday Brendan Hansen (Streamline Timing) Brendan Hansen finds his line at the beginning and end of every stroke. <https://www.goswim.tv/lessons/237-streamline-timing>  :06 - The line :29 - Hitting the line while going faster :42 - carrying the bow wave :51 - hands extended close together :58 - streamline line 1:01 - outsweep starts while still in the line 1:05 - piercing UP through the surface 1:27 - slower and slightly deeper - escapes the bow wave 1:57 - the clean line… bubbles fall away 2:30 - how small is the hole you’re punching through the water 3:15 - how far can you go on each stroke Thursday Felipe Lima (Head) Brazilian Olympian Felipe Lima shows us some of the fine points of a great breaststroke line: eyes below elbows and face in the water until hands separate. <https://www.goswim.tv/lessons/2617-breaststroke-head>  1:48 - diving into the line 1:58 - goggles under the arms 2:12 - eyes down reaching the line prior to the kick engaging 2:19 - The line 2:47 - The line 2:54 - out sweep starts while still in the line 3:28 - piercing through the surface Friday Core Stability Pull Breathe and Kick – (Step 4) To find your breaststroke line, start with the basics. After a streamlined pushoff, return to your line after each pull...and after each kick. <https://www.goswim.tv/lessons/2384-step-4-core-stability-pull-breathe-and-kick>  :11 - surface line :12 - hands start out while still in the line :26 - hands start out while still in the line :29 - pull and breathe and get back to the line :33 - then add the kick :47 - do not allow the legs to move during the pull and breath Saturday Davo Drills (Fast Hands with Flutter Kick) Fast Hands with Flutter Kick. We love this drill for teaching breaststroke line! <https://www.goswim.tv/lessons/200-fast-hands-with-flutter-kick>  :28 - the line :30 - goggles under the arms :31 - the line :44 - completely submerged :53 - like Anton - slight tuck of the chin to get down :54 - then slight rotation up to get in to the line :55 - out sweep starts while still in the line Sunday Breast Drills (Thumb-Lock Extension) Thumb-lock breaststroke. A simple drill that gets the job done. <https://www.goswim.tv/lessons/1099-breaststroke-thumb-lock-extension>  :15 - bent arm extension :32 - locking the thumbs to leverage the elbows in :40 - thumb lock extension :43 - head locked in means… out sweep starts while still in the line 1:13 - still not perfect… but hopefully on the way to understanding Bonus Amanda Beard (Streamline!) For breaststroke legend Amanda Beard, every stroke starts and ends in streamline. <https://www.goswim.tv/lessons/524-streamline> :12 - the line :15 - slight chin tuck to get down

Backstroke - Double Arm

Backstroke - Double Arm

Do you over-reach on your backstroke? Having a hard time keeping your hips up? Wondering how your hands should exit to initiate the recovery? Want to get the feeling of where you start your pull? Want to get a bonus effect of practicing your breaststroke underwater pull? This drill is for YOU! Why Do It: This old standby is actually a pretty amazing drill, because it lets you focus on so many different things. We'll hit on a few of them, but you can add your own. And remember...choose just one focus point at a time. How to Do It: 1. Push off on your back with both arms above your head and start flutter kicking. 2. Pull down with both arms at the same time, making sure you keep your hands under water. 3. Finish the stroke and recover both hands at the same time as well. How to Do It Really Well (the Fine Points): See, the drill is very easy, but there are so many fine points to it. By focusing your attention on one of the specific points, you'll feel it working. 1. If you consistently over-reach on your backstroke pull, double-arm makes this very tough to do, because you have to cross your arms during the recovery to accomplish that. This drill usually helps you get your hands in the water directly above your shoulders. 2. In order to keep your hips up with both arms recovering at the same time, you'll need to lean back into the water on your upper back, and make sure you have a constant kick. 3. You may drag your wrists out of the water because you have so much to think about, but focus on a thumb-first exit, and you'll slice both hands out at the same time. Very clean. 4. To grab the water for an effective catch, you'll have to engage your back and elbows very quickly. Focus on grabbing the water immediately with both hands. 5. While the pull will be a bit behind your head, the double action gives you a good idea of how to create power for the breaststroke underwater pull... a great little bonus.

DC Talks Breathing Every Stroke

DC Talks Breathing Every Stroke

Today we're gonna talk about breathing on every stroke. And this is more of a philosophy and and as well as physiological depending on the length of the race. So what events, David, what events would you breathe on every stroke? I mean, I used to swim upwards of 200 yards, I never really swam anything above that, but mostly 100 yards and above, I'll be breathing every stroke. So you know, to get the oxygen so I can sustain throughout the entirety of the race. So I think he just answered it, you know, how long race? When do you start breathing on every shirt? Is this something that you specifically do? long course or as soon as you get to 100, you would start thinking about that. It's just 100 anywhere. Really, my philosophy on breathing every strokes has slightly changed since talking with Eddie Reese, from Texas, but it's usually any 100 of any distance, and I'll be swimming, you know, swimming and breathing every stroke there. It's maybe if it's 100 freestyle, not necessarily every stroke, or what I'll do is I'll go 123, and then a breadth and then one, two, and then a breadth. So it's not necessarily every single stroke. But as I strive to get through that 100, more, my main objective is to get as much as possible, because it's very important for me when I'm pushing off walls, especially in short course. Yes, the importance of that is not as much in long course, because there's not as many walls but oxygen is the main focus when I'm breathing every stroke, because I need that to get through turns to get there with the rest of the race. So yeah, I mean, hundreds and above, it's kind of necessary since that race is just that much longer. I know you have a strategy for breathing on the 50. Do you have a strategy for when you stop breathing on every stroke in the 100? Um, yes. So I was at the Texas meet that happened this year, Texas have a great, had a great lead for us there, a lot of people went, it was a lot of fun. Edie was talking to me about my 100 freestyle. And he says, maybe you should try not breathing every stroke. And I was like, Yeah, all right, I'll give it a try. And then we went to ACC. And what I did was I took 123 strokes into a breath, put my head back down, and then did one two, where I breathe to the same side, or Yeah, I think that's what it was, it was basically, I think it's called for to where you take four strokes, and then you breathe, but I mainly breathe, I only really breathe on my left side. So for that, it was mainly trying to keep my head in line. And so as fast as I can try to keep my body also in line. So I'm not moving around as much, but still getting that maximum oxygen and my strategy for that race. When I went to personal bests in 100 Freestyle at ACC was four to four laps, one and two, every breath, every stroke for lap three, and then just bring it home with whatever I have left. And I always save a little bit of oxygen for that last surg into the wall. So like the last five, four strokes, where am I put my head down? No breath as fast as I can strong finish into the wall. So when you breathe more frequently, and when there's sequential breath, so three, four and row, you assume more of a gallop or a loping stroke? Is is that something that's planned? Or is that just what comes out? Really, that's just kind of what's come out. I kind of gallop stroke just naturally when breathing in excess, like every stroke, but um, I've really I've kind of adopted that and gallop stroke and adapted it and started changing a little bit, especially at NC State they've had they've been working a lot on the efficiency in that gallop, not as efficient in this video, but we've gotten a lot better since then. Kind of working to keep myself higher up in the water less up and down motion. So yeah, I mean, it just happens. But what we've done is kind of adopted and adapted with it and change things to make it faster and more like efficient through heatstroke. You know, even even with as you saying, you've worked on this, the one thing that we really look at here is the lead arm. And as you come up, one of the things that's really evident is that even though there's a slight up and down movement of the body, the arm is always directly in front of the shoulder, it's very parallel to the surface of the water. So it's not that you're out of balance as much. It really is just again, that slight up and down motion. So I'm just really impressed with how the hand stays absolutely level through this. Yeah, one thing that we work on a lot, is try not to let our hand strap and keep them in mind, kind of in that straight line with our body, we do that with. With mesh paddles with hand socks, we do it. So it basically makes it more difficult for us to do that motion and stay in that straight line. And it just creates that strength and allows me to maintain that kind of straight line strong position through the stroke regardless of how up and down I am. We've eliminated the up and down motion significantly since this video because it essentially just wastes unnecessary energy in some parts of my body when I do that, so swimming flatter and straighter, even with a little bit less rotation in the hips is kind of fixed that made it more efficient and stronger. Very good. All right, we'll be back with more breathing