Lessons

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.

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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 Data Play

Straight play showing Grant's data live using the GoSwim app.

BONUS - Starts - Kara Lynn

BONUS - Starts

Butterfly - Breakout Practice

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

Start - Martyn

Martyn performs a sprint start shown from above and below the surface.

May 30, 2022 - Freestyle Backstroke Breakouts Zoom

Monday <https://www.goswim.tv/lessons/2429-start-underwater-dolphins> From beginning - TIGHT streamline :10 - practice fast in slow motion :23 - slower means longer glide initially :29 - reviewing previous video - solid line practice :34 - hit the line before the first kick :41 - going fast he hits the line but shallower :53 - slower means larger amplitude 1:03 - as he speeds up, amplitude reduces 1:15 - stable head 1:32 - 3-kicks prior to first stroke 1:33 - watch the head slightly come up then go back down 1:35 - head completely under on first stroke 1:44 - head down 1:52 - rotate the shoulder up for a clean breakout Tuesday <https://www.goswim.tv/lessons/1038-freestyle-breakout-from-the-blocks> :10 - very tight streamline entry :34 - very tight streamline :39 - first stroke - upper hand :44 - head stable - lead arm piercing - big rotation :52 - release the streamline - first stroke is lower hand :53 - head down - lead arm piercing - big rotation 1:00 - first stroke upper hand 1:02 - trying to get as small as possible 1:11 - super tight streamline 1:29 - head stays down 1:30 - head lowers to push the top through Watch the first few strokes… head is totally underwater 1:40 - upper hand 1:50 - 3-dolphins to flutter 2:02 - no dolphin stable flutter practice 2:15 - 4-dolphins to flutter - variation based on depth and race 2:26 - full speed Wednesday <https://www.goswim.tv/lessons/1160-start-breakout> From beginning - full speed :11 - slow mo :14 - tight streamline and hit the line 4-dolphins to flutter :21 - lower hand first stroke :23 - drive the arm forward :25 - eyes down Thursday <https://www.goswim.tv/lessons/2271-streamlined-flutter-kick-to-swim> :04 - start with streamline flutter kick on the surface :05 - top hand first stroke :06 - drive hand forward with eyes down :17 - stable body :20 - rotate shoulder out :29 - top hand pull :35 - side-line balance drill (the reason it’s so important) :41 - starts slowly and then starts to mimic the exact movement faster :48 - picking up the pace 1:06 - faster still - mimic the same movement 1:10 - faster still - under Friday <https://www.goswim.tv/lessons/942-backstroke-start-and-underwater> :06 - streamline entry - tight :15 - keep the head back - no bubbles :24 - slight rotation to the pulling arm side keeping it deeper :25 - look how straight the extended arm is :27 - body rotates to flat while still under :28 - head and shoulder break on rotation as 2nd stroke starts Saturday <https://www.goswim.tv/lessons/216-aaron-underwater-dolphin> :11 - bubbles???? :15 - head in line on breakout!!! :23 - first stroke initiates with no rotation :24 - first stroke finishes with no rotation Body flat to the surface :25 - 2nd catch starts with rotation while still completely underwater Very flat exit :32 - flat first stroke :40 - can’t even see his first stroke :41 - everything happens while still underwater - lead arm stays straighter :48 - still under and flat Sunday <https://www.goswim.tv/lessons/1949-backstroke-breakout> :02 - always check the lead arm :04 - clean shoulder :14 - first stroke flat :15 - head slightly out of line Rotated breakout :21 - learn your count - air / bubbles / momentum? :34 - first stroke finishing - still completely under :45 - rotate the shoulder out :59 - lots of bubbles 1:03 - first pull too deep - lean arm collapses 1:05 - rotation while under, but too deep 1:06 - forcing the arm up through the surface 1:28 - head and shoulder break at the same time Bonus <https://www.goswim.tv/lessons/2042-backstroke-tennessee-breakout> :10 - initiate with more of a cross body freestyle stroke :20 - have to be VERY careful NOT to roll passed vertical :30 - with the body rotated, take the first stroke with the top arm :31 - come across the body :32 - into the recover - look at the lead arm :39 - lead arm :50 - lead arm 1:01 - dangerously close 1:15 - dangerously close

Start & Breakout - Dom

Dominik shows his start entry, dolphins and breakout into fast freestyle.

Jul 12, 2021 - Dolphin to Flutter Transition Zoom

<https://www.goswim.tv/lessons/1622-dolphin-kicks-off-walls> Ricky Berens Most important video on dolphin kicks we have Short course 200 4-5 dolphins then 6-7 last 50 Long course 200 5-6-7 dolphins then 7-8-9 depending on feel 1:20 transition to flutter is immediate <https://www.goswim.tv/lessons/2074-flip-turn-step-5-initiate-the-dolphin> Joao de Lucca When to start the dolphins This is about the individualization of the number :33 - line first This is a longer line - more for a 200 1:09 - be careful of a disruptive set up 1:40 - much shorter time in the line - shorter race 2:09 - Transition to flutter <https://www.goswim.tv/lessons/1156-smooth-turn-breakout> Dominik M 200 long course free :25 - initiation of the turn Off on back and torquing body on the push Starts with a short ride of the line 2 dolphins then immediately in to flutter <https://www.goswim.tv/lessons/1372-start-and-underwater-breakout> Martin Forde Sprinter Very little time in the line :22 - legs follow in and immediately start the dolphins Only a few quick kicks then transition to flutter prior to breaking the surface. :44 - slightly longer time in line :50 - body gets level prior to first stroke <https://www.goswim.tv/lessons/358-turns> Jason Lezak 50 - 100 Only a couple dolphins :13 - Shallow angle coming out 2 quick dolphins transition to flutter while still underwater :20 slow motion turn Initiates dolphin while still on his side Even with only 2 dolphins, he still travels with the flutter :59 - nearly immediate dolphins 1:13 - at speed <https://www.goswim.tv/lessons/1064-turns-how-many-dolphins> How many dolphins :48 - find a mark to time to :58 - Start with 1 dolphin - time to mark - notice the parallel line after the dolphin 1:09 - 2 dolphins 3 - 4 - 5 Have a system Everyone has a mark <https://www.goswim.tv/lessons/1762-vertical-kick-sprint-25s> Matt Targett Vert kick to sprint :11 - 2 dolphins to flutter Starts with vert flutter to swim 1:00 - Vert dolphin to swim Memorize the movement Then apply it Watch how the speed of the vert dolphins and off the wall are very similar

Breakouts - Below Water

More preliminary video of Kim entering the water on her start. This video shows how she performs her underwater dolphin for both freestyle and butterfly. Notice how even on butterfly, she does the underwater dolphins on her side, leveling off just before her initial stroke for fly.

50 Breast at 29.04

Pace 50 breaststroke. 3 in a descend set of 4. Time for this 50 was 29.04.

Freestyle - Full Body - Above Water - Side

Butterfly - 3 Kicks 1 Pull with Commentary

An evaluation of Amanda's 3 Kicks 1 Pull drill, pointing out what great swimmers do when performing drills.