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Mar. 12, 2024 - How to Coach Backstroke After Teaching the Basics

How to Coach Backstroke After Teaching the Basics After you’ve done the hard work of TEACHING backstroke from scratch…after they’ve mastered the basics of being horizontal on the back, having a productive flutter kick, and being comfortable with backstroke arm action…how do you take your swimmers to the next level? This week we explore the key focus points for backstroke. If you learn to look for these things in your swimmers, and work on teaching these key concepts, you can turn your swimmers into backstrokers. Monday Better Backstroke Concepts: 10 And 2 Hand Entry The most common technique flaw in backstroke is “over-reaching.” Swimmers often aren’t aware that they need to make a correction, so it’s up the coach to teach a “10 and 2” hand entry. Here’s how. <https://www.goswim.tv/lessons/3044-10-and-2-hand-entry> :00 - great visual of how it’s supposed to look :06 - never forget the overall balanced line :17 - knowing how to film :31 - from under you may feel some resistance in this position :51 - hyperextended elbows :55 - make adjustments based on physiology Tuesday Better Backstroke Concepts: Thumb Out Pinky In Teach your swimmers not just the HOW of “thumb out, pinky in” but also the WHY. <https://www.goswim.tv/lessons/3045-thumb-out-pinky-in> :05 - Pinky slices in :14 - why I’d change this straight arm initiation :16 - better pull :17 - old school teaching :20 - proper hand exit :17 - show the hand having to turn over :20 - show the hand finishing and having a direct path out :23 - pinky in puts the body into a good position to initiate the catch :24 - thumb out simplifies the process :35 - thumb out with rotation :37 - relaxed exit with the thumb leading :39 - such an easy teaching point - accentuate the thumb :52 - get the athlete to focus on a definitive turn of the hand halfway through the recovery :53 - HA! Even with the focus… :55 - pinky slice :57 - need to work on this side - over-reach as well :59 - fine on the right side 1:01 - face palm 1:03 - pinky in first 1:05 - pinky in first 1:07 - uh oh - sometimes when it’s too soft, the hesitation of rotation can cause issues Wednesday Better Backstroke Concepts: Where to Look Where a swimmer’s eyes are looking can have a huge impact on backstroke bodyline and power. Ideal is to train the eyes on the ceiling directly above the feet. <https://www.goswim.tv/lessons/3046-where-to-look> :06 - very stable - slight head tilt :08 - loo for the orientation of the waterline and face - pretty flat :10 - great shoulder rotation :13 - very stable head - eyes looking up and slightly back :14 - timing the breath :17 - eyes looking back slightly over the body :21 - clear image of the head slightly back :21 - watch the nose for the next few seconds - protected :24.9 - timing the breath on the initiation of the recovery of the right shoulder :31 - less tilt but still a slight chin tuck :32 - precarious position - but think about water flow and velocity :33 - not as much rotation so more shoulder disruption :35 - breath timing at the beginning of the recovery :36 - by the time the water splashes over, the mouth is closed again :40 - water going into the mouth :43 - mouth open for a breath :43 - watch how he expels it :47 - can see the chin tuck angle :52 - eyes looking slightly back Thursday Better Backstroke Concepts: Stable Head (Cup on Forehead) Watch any elite backstroker and one of the first things you notice is that their head remains stable and rock solid. Here’s the classic – and fun – way to imprint this key skill. <https://www.goswim.tv/lessons/3047-cup-on-forehead> :04 - hand down by your side - gentle slow kick :09 - focus on stability :17 - how much water in the cup? :30 - initiate rotation of the shoulders :33 - I do consider it “cheating” a bit when the hand sculls for stabilization :40 - To challenge more, rotate only with the core, not the hands :46 - extend one of the arms :51 - start taking slow - stable strokes :56 - finding the right weight 1:01 - don’t push off too hard 1:02 - start swimming full stroke back 1:20 - how fast can you go - get a heavier cup Katie <https://youtu.be/16tGOwlwy7E?si=q4238PvQ3yMJohJY> Friday Better Backstroke Concepts: Bent-Arm Pull (Backstroke Scull) Beginning backstrokers tend to pull with a straight arm. Watch for this as a coach, and try to teach a bent-arm pull as soon as possible in the learning process. Here’s a great drill for helping swimmers get a feel for the backstroke bent-arm pull. <https://www.goswim.tv/lessons/3049-backstroke-scull> :04 - look at the arm in the catch position - EVF :06 - turn the face down :10 - rotated - head stable - arm in catch position :13.26 - THE position :30 - getting the arm into position :35 - only the bottom part of the arm moves :38 - the position we want Saturday Better Backstroke Concepts: Rotation (Connect Hip and Hand) In freestyle and backstroke, always fight the urge to swim flat – and with just with the arms. Here’s how to link the hands and hips for a more powerful and “coordinated” backstroke. <https://www.goswim.tv/lessons/3054-connect-hips-and-hand> :04 - hand down hip down :05 - hand down hip down :08 - directly into the catch :09 - straight line from one shoulder to the other :15 - when in power, a straight line from one shoulder to the other :19 - hand down hip down :22 - when the entry is too soft, or too slow… it’s flat then he rotates :26 - better to this side :38 - watch the hand entry and the entire body - shoulders - torso - hips rotate together :39 - stays on her side to initiate the recovery and the catch - line from shoulder to shoulder :41 - This is what we’re trying to avoid in most swimmers - elbow behind the shoulderline :46 - slow on left side :48 - better on right side :48 .7 - great on power phase :50 - with less rotation - arm is straighter Sunday Better Backstroke Concepts: Constant Kick (Flow the Kick) The backstroke kick should be constant and gentle, narrow and flowing. Aim for a 6-beat kick that helps the body rotate from one hip to the other. <https://www.goswim.tv/lessons/3059-flow-the-kick> :02 - constant kick with slow turnover :16 - focusing on a narrow, soft, constant kick :24 - keeping the toes pointed and legs long :31 - not a lot of bend in the knee :37 - look at the maximum bend :44 - kick through the rotation Bonus <https://www.goswim.tv/lessons/3053-freestyle-scull-for-backstroke> Haufler Backstroke: Backstroke Focus Points <https://www.goswim.tv/lessons/1300-backstroke-focus-points> For Bent-Arm Pull and Rotation: Better Backstroke Concepts: Single-Arm Backstroke <https://www.goswim.tv/lessons/3051-single-arm-backstroke>

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

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

Feb. 20, 2024 - Teaching Breaststroke Zoom

Teaching breaststroke – from scratch – requires patience and repetition…and a step-by-step approach for teaching the pull, the kick, and then the timing that pulls it all together. This week we turn to Steve Haufler and Glenn for their teaching ideas, and point you toward the GoSwim lessons and courses that can help you teach the BEST stroke! Monday Haufler Breaststroke: Breaststroke Teaching Progression – Step 1 Steve Haufler follows a 5-step progression for teaching breaststroke. Step 1: Teach breaststroke body position on land. <https://www.goswim.tv/lessons/1465-breaststroke-teaching-progression-step-1> :13 - thumb lock - missle position :19 - standard streamline :30 - fantastic alignment - THE LINE :46 - same position as on land :50 - throw them like a dart :56 - small adjustments - arms UP to alignment 1:15 - keep the chin off the chest 1:28 - see the tendency of the chin - even with focus 1:33 - look at the arms out front - continue to teach 1:44 - toes - finish the job 1:52 - stay narrow Tuesday Haufler Breaststroke: Breaststroke Teaching Progression – Step 2 Teaching breaststroke kick requires patience, repetition, and a huge bag of tricks and techniques. Steve Haufler shares his wisdom and secrets. <https://www.goswim.tv/lessons/1466-breaststroke-teaching-progression-step-2> :05 - on land :07 - point :08 - flex :11 - turn out :12 - circle and point :15 - practice point and flex :25 - practice turn out and point :30 - practice them all :46 - the goal :49 - on the side of the pool… feel the connection to the water :58 - feet flat on the surface in the point 1:05 - allow the knees to bend the feet to the wall 1:09 - feet slightly apart 1:17 - show the flex 1:35 - front point, bring the heals to the wall 1:37 - pivot the feet out to the flex position 1:40 - circle and point 1:43 - getting it 1:53 - focus on the finish 2:03 - with some athletes, adding some pressure will give them a better sense of what to push with 2:09 - the flex position is a bit strange for newer swimmers - breast is the only kick with the inside 2:19 - practice some small kicks on your back 2:25 - hold the board over the legs and don’t kick the board 3:01 - practice stomach and back and try to minimize the hip drop and leg tuck 3:17 - show the heels coming up, not the knees tucking under 3:44 - knees barely outside the shadow of the body and show the flex 3:50 - hydrodynamic catch position 4:17 - direct push back to point 4:41 - torso to knee line without manipulation 4:42 - keeping the knees up 4:43 - torso to knee line with manipulation 4:47 - pretty good line 4:48 - reverting to big bend. Always keep practicing Wednesday Foundations of Breaststroke: Wall Kick We love this drill for teaching breaststroke kick. It isolates the kick, and makes it super easy for the coach to SEE the kick and offer verbal corrections in real time. <https://www.goswim.tv/lessons/3063-wall-kick> :02 - hanging on the wall… flat :05 - recover the heels behind to the flex position :06 - kick back to point :15 - flat against the wall :19 - line from torso to knees Thursday Haufler Breaststroke: Step 3: Teach Breaststroke Pull To teach breaststroke pull, Steve Haufler starts with the swimmer on deck. He introduces one of our favorite mantras: “I…Y…Scoop…and Shoot.” <https://www.goswim.tv/lessons/1471-step-3-teach-breaststroke-pull> :04 - missle position laying on the deck :10 - use a noodle to keep the elbows forward :23 - proper head position at this point in the stroke - letter I :38 - separate the hands to a Y :53 - flex the arms to point the hands backward, or toward the wall 1:09 - THE picture - elbows in front of shoulders - hands pointed down 1:22 - scoop IN UP and FOWARD 1:27 - keep the wrist straight 1:48 - keep the initial practice SLOW 2:11 - continue practicing with isolation of the arms 2:28 - return to a float in missle position 2:33 - get the swimmer to outsweep gently to the Y position 2:44 - gently move them to the EVF position 2:56 - scoop and shoot forward 3:17 - “I” “Y” “SCOOP” “SHOOT” Friday Haufler Breaststroke: Step 4: Teach Breaststroke Timing Steve Haufler explains one of the most effective drills for teaching breaststroke timing: Breaststroke Separation Drill <https://www.goswim.tv/lessons/1472-step-4-teach-breaststroke-timing> :13 - finishing each stroke before starting a new one is imperative in teaching :21 - thumb lock missle position and glide :25 - be patient in this teaching and always spend more time in the line :30 - front of the body is ready to accept the kick :37 - separation drill without breathing :47 - pull without kicking :49 - initiate the kick after the swimmer is back in the line :51 - the mistake = proper timing 1:00 - start the legs just a bit sooner Saturday Haufler Breaststroke: Step 5: Teach Breaststroke Breathing/Timing Steve Haufler teaches breaststroke breathing as a separate – and very important -- lesson. Teach it correctly and you’ll help the swimmer avoid a host of hard-to-break bad habits. <https://www.goswim.tv/lessons/1474-step-5-teach-breaststroke-breathing-timing> :02 - start teaching breathing by not breathing :03 - focus the swimmer on what happens on the scoop or insweep - the rise :06 - with a more powerful swimmer, the head may automatically rise above the surface :12.9 - swimmer about 1” away from air :15 - now rise to air without kicking :19 - alternate no breath with breath :35 - the real LIFT occurs when the hands are coming IN :38 - avoid the LIFT on the outsweep :41 - head still under when hands are WIDE :44 - IN and UP to air :53 - maintain head stability in going to air :54 - no breath :56 - with a breath 1:10 - keep the neck aligned with a tennis ball 1:11 - in and up to air 1:20 - watch the in and up to air - hips drawn - legs buckle 1:31 - release the ball Sunday Haufler Breaststroke: Step 6: Teach Full-Stroke Breaststroke Once the swimmer has mastered the pieces/parts of breaststroke, it’s time to put it all together. Steve Haufler shares his secrets. <https://www.goswim.tv/lessons/1475-step-6-teach-full-stroke-breaststroke> :04 - review the glide :11 - review the kick :22 - review the pull :27 - review the timing :34 - review the breathing :42 - start swimming Bonus Foundations of Breaststroke: Kick, Sit on the Side <https://www.goswim.tv/lessons/3062-kick-sit-on-the-side> Foundations of Breaststroke: Kick on Your Back <https://www.goswim.tv/lessons/3064-kick-on-your-back> Davo Drills: Breaststroke with an Extra Kick <https://www.goswim.tv/lessons/187-2-up-1-down> Foundations of Breaststroke: Lane Line Pull <https://www.goswim.tv/lessons/3068-lane-line-pull> Mention (for teaching): Davo Drills Roque Santos course Breaststroke Drills (the course) Foundations of Breaststroke Glenn in Endless Pool breaststroke videos

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>

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

BONUS - Starts - Kara Lynn

BONUS - Starts

Oct. 3, 2023 - Hip Driven Freestyle with Mike Bottom

Theme of the Week: What does a healthy, hip-driven freestyle look like? Many new swimmers swim instinctively, which means they prioritize AIR over technique. It’s a very human survival instinct. Unfortunately, the instinctual motions that lead to AIR (swimming with just the arms or swimming with a straight-arm pull) can also lead to shoulder injury and wasted energy. This week we aim to show you what a healthy, body-driven freestyle looks like. Adopting this style of freestyle can help protect your shoulders and lead to a more fluid, powerful stroke. <https://www.goswim.tv/lessons/1187-style-sticks> <https://www.goswim.tv/lessons/2280-freestyle-with-a-stick> <https://www.goswim.tv/lessons/1233-freestyle-weighted-paddles> Monday Better Freestyle Concepts (Connect Hands to Hips) What makes some swimmers appear effortless and others look like they’re fighting the water on every stroke? It’s the ability to swim with the entire body rather than with just the arms or legs. Every swimmer can learn a body-driven freestyle. If you’re ready to get started, pick up the new GoSwim app and binge-watch all of this week’s videos. <https://www.goswim.tv/lessons/3032-connect-hands-to-the-hips> :20 - set the catch - While slow, very much a catch-up sort of timing :23 - lead arm is being pulled back by the rotation of the body :33 - hip starting to rise as the arm starts to fall :57 - hip rotates out of the way on exit Tuesday Free Drills (Freestyle Eval – Timing the Hands and Hips) Don’t swim just with the arms! Connect the hands to the hips…the catch to the core. <https://www.goswim.tv/lessons/1924-freestyle-eval-timing-the-hands-and-hips> :12 - left hip rotating up as the hand falls into the catch :24 - hand starts to fall into the catch :25 - catch up timing shows the hips starting to rotate as the recovering hand enters :26 - the rotation aids in pulling the arm back :58 - hand and hip weighted UP 1:46 - showing the body and arm connection 2:17 - timing of hand entry with beginning of rotation Wednesday Lezak (Connect the Catch to the Core) Connecting the catch to the core for a body-driven freestyle is something Jason Lezak thinks about at every practice. <https://www.goswim.tv/lessons/353-connect-the-catch-to-the-core> :18 - connected arm - body :31 - Hand entry - hip up - arm hooked :38 - hook then hips :45 - front quadrant / catch-up 1:03 - left side connection 1:10 - big catch up to left arm 1:45 - best of all worlds - under - connected - driven by the legs 4:51 - Underwater recovery 5:03 - use the eyes to see what you’re doing 5:38 - Single-arm with arm at side 6:26 - Fist swimming 6:41 - Fast swimming left hand connection 6:44 - right hand connection 6:47 - left hand timing 6:50 - right hand timing Thursday Free Drills (Catch-Up Timing) However you like to think of it – catch-up timing, front-quadrant swimming, position-11 freestyle -- a body-driven freestyle can give you an “easier,” more efficient stroke. <https://www.goswim.tv/lessons/1967-freestyle-catch-up-timing> Friday James Guy (Freestyle Full Body) To achieve a body-driven freestyle, think about swapping one hand for the other out front. Olympian James Guy demonstrates. <https://www.goswim.tv/lessons/2579-freestyle-full-body> :11 - catch-up timing :28 - very much catch-up timing :30 - balance through breath catch-up timing :50 - patience in extension :55 - patience in extension 1:13 - freeze frame catch-up 1:38 - a bit faster, arms are a bit further apart 1:47 - freeze frame less catch-up 2:06 - faster still - less catch-up 2:30 - some loping timing - look at that hook! Saturday Building a Balanced Breath (Step 3) If you have trouble getting a feel for body-driven freestyle, try drilling rather than swimming. Today’s drill is Step 3 in a 6-part series on how to build a more efficient stroke. To see all drills in the series, pick up the new GoSwim app! <https://www.goswim.tv/lessons/2371-step-3-building-a-balanced-breath> :22 - balanced breathing position :53 - focus on extension 1:02 - practice balance in breathing position Sunday Erik Vendt (Slo-Motion Freestyle) We could watch Olympian Erik Vendt all day long. His freestyle is relaxed, efficient, effortless – and body driven. He swims with his entire body, not just his arms or legs. <https://www.goswim.tv/lessons/581-slow-mo-freestyle-erik-vendt> :20 - extended rotation :21 - slight catch-up timing :23 - balance extension while breathing :24 - catch-up timing :27 - loaded timing :28 - using the weight of the body fall / rotation to help pull the arm back 1:03 - watch when the head starts it’s rotation 1:07 - just like last week - slight over-rotation of the head so the eyes are UP 1:41 - distance swimmer driving from the kick Group Chat 12:15:55 From William park ChPC To Glenn Mills(privately) : I’m sorry I have to go but this is bloody awesome. All moves from the core. Great to see you guys. Go Blue 12:17:10 From Melinda Wolff To Glenn Mills(privately) : I understand the different types of rotation. I hope you and Mile will get to which type to use when (sprint vs. distance), 12:17:58 From William park ChPC To Glenn Mills(privately) : All moves in sync from hips. 12:18:32 From Brian Fallon : I LOVE using a stick to teach the “anchoring” of the lead hand & show how the whole body follows that action 12:18:56 From Dan Jimar : How long is the stick, 90% of arm width? 12:19:42 From Mark Hesse : i have always preferred longer than the wingspan 12:20:31 From William park ChPC To Glenn Mills(privately) : Go Maggie M. London Ontario swimmer. My old club. 12:22:37 From Shirley Chung : Does Siobhan Haughey use hip-driven freestyle? 12:30:59 From Melinda Wolff To Glenn Mills(privately) : Can you find the Nathan Adrian race (the 100?) when he used all 3 that we could view? 12:33:53 From Robin McQuinn : Is the alternating Hip / Shoulder drive what makes him ‘gallop’? 12:34:01 From Robin McQuinn : (Lezak) 12:34:17 From Jennifer Koschmann : Do you have a video of someone swimming like that? The body driven finish? 12:34:17 From Glenn Mills : Yes Robin. 12:36:00 From Lindsay Leigh : I’ve heard hip driven related as the “serape effect.” This is a good video explaining it - https://www.youtube.com/watch?v=myillyVFDH8 12:37:40 From Brian Fallon : THANK YOU MIKE!! This was GOLD!! (Pun intended) 🥇 12:41:19 From Melinda Wolff : Is glenn breaking up or is that just on my end? 12:41:29 From Robin McQuinn : It’s breaking up a little 12:41:29 From Amy Brown : his end 12:44:05 From Dan Jimar To Glenn Mills(privately) : Thought I sent this message but might have gotten lost. How long was the sick KG used in the video at the beginning of the zoom? 90% of the arm span? 12:46:41 From Robin McQuinn : So the hip drive rotation is glute powered? 12:47:03 From Rob Emary : like the different stroke concept. We talk about using different tools for different races--good one 12:47:11 From Mark Hesse : Reacted to "like the different s..." with 👍 12:47:32 From Mark Hesse : Reacted to "I’ve heard hip drive..." with 👍 12:50:37 From Nancy Schley : Would love a review of what Mike talked about...You explain it so well. 12:51:08 From Jennifer Koschmann : What high level athlete uses body driven free? I see lots of hip and shoulder driven, but not sure what body driven looks like in a race? 12:52:15 From Robin McQuinn : Hip drive = body drive, if I understand it? 12:53:15 From Glenn Mills : Yes Robin 12:53:26 From Glenn Mills : Reacted to "like the different s..." with 👍🏼 12:54:01 From Jennifer Koschmann : phong can you mute please? 12:54:46 From Dan J : https://youtu.be/VO7y41uBdUA?feature=shared 12:55:02 From Dan J : Starts at 2.58 12:55:13 From Melinda Wolff : Dan - what's this? 12:55:27 From Peggy Haykal : Is shoulder driven a straight arm recovery? 12:55:39 From Jennifer Koschmann : Thank you Dan! 12:55:47 From Dan J To Glenn Mills(privately) : 100 free 2012 Olympics 12:55:53 From Barbar Hummel : Peggy, yes. 12:57:10 From Dan J To Glenn Mills(privately) : On tablet so little harder to get the same data/links as on my computer 12:58:22 From Amy Brown : injury prevention sounds great 12:58:31 From Dan J : 100 free from 2012 Olympics race video, race starts at 2.58 12:58:41 From Julie Phillips : YES! 12:58:47 From Rommin Adl : Recovery for masters swimmers 12:59:07 From Rommin Adl : all of the above! 12:59:10 From Melinda Wolff : Energy systems 12:59:11 From Nancy Schley : injury prevention dryland exercises?? 12:59:30 From Cindy Dyer : That’s a good one. We had a lot of complains about sore wrists after sculling. 12:59:31 From Shirley Chung : Reacted to "That’s a good one. W..." with 👍 12:59:43 From Peggy Haykal : Stretching 12:59:46 From Amy Brown : prevent lower back issues 12:59:47 From Nancy Schley : a PT would be good too 13:00:04 From Mark Hesse : thanks Glenn 13:00:06 From Julie Phillips : THANK YOU! 13:00:08 From Jackie Roche : Thank you 13:00:16 From Rulai Li : thanks a lot. 13:00:19 From Dan J To Glenn Mills(privately) : Which stroke works best with a bigger kick, stronger kick of the free? 13:00:20 From Corinne Machoud Nivon : Thank you very helpful. 13:00:28 From Amy Brown : thank you so much! 13:00:32 From Melinda Wolff : ie, which energy systems are used for each type of race, and workouts that use these energy systems. 13:00:37 From Luc Cloes : Thank you! 13:00:44 From Melinda Wolff : Thank you, Glenn! 13:00:46 From Nancy Schley : Thanks Glen and Barbar 13:00:51 From Alberto Codrino : Thanks from Italy :-) 13:00:56 From Dan J : Like the energy systems 13:01:04 From Alberto Codrino : Ciao !!!! 13:01:13 From Alma García : Thanks!

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

Anton McKee Breaststroke

In this short preview of Anton McKee, watch the commitment to the LINE in his stroke. The point from front to back, without compromise.

Anton - Breaststroke Head

Head position in breaststroke varies by athlete, but Anton shows purpose in his movement. Lifting the head and eyes for the breath, to better draw the hips and set up the kick. Getting the head tucked, and back in line for the extension forward. The two extremes performed with great purpose.

Anton - Breaststroke Hips

Keeping the hips high through the stroke allows them to be drawn forward to set up the kick. Anton keeps the hips stable, as they flow with the body. They follow the hands, head, torso, in a smooth line.

Flutter Kick - Kara

Close up on Kara Lynn's flutter kick. Updated video from May 2012.