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April 22, 2025 - What Should I Learn at Swim Camp?

Northwestern Swim Camps Peak Performance Swim Camps Jesse Moore Recruiting 100% Streamline https://www.goswim.tv/lessons/3646-100-streamline Backstroke Underwater Travel Sequence https://www.goswim.tv/lessons/3650-backstroke-underwater-travel-sequence Breaststroke Underwater Travel Sequence https://www.goswim.tv/lessons/3655-breaststroke-underwater-travel-sequence Butterfly Underwater Travel Sequence https://www.goswim.tv/lessons/3659-butterfly-underwater-travel-sequence Freestyle Underwater Travel Sequence https://www.goswim.tv/lessons/3662-freestyle-underwater-travel-sequence Monday All-Strokes - Simple Streamline Sure, how much more basic can you get. But year after year, day one of swim camp has many swimmers showing poor consistency with their streamlines. Time spend really honing this is will be well worth the time. https://www.goswim.tv/lessons/1387-all-strokes-simple-streamline Tuesday Balance - Kara Lynn There are many ways to work on balance, and it’s one of the most important aspects of competitive swimming. All camps should be pointing out and instructing to their swimmers how vital bodyline is for our sport. https://www.goswim.tv/lessons/656-balance Wednesday David Curtiss Head Position While this focuses on freestyle, camps should take specific time working on the proper head position for all four strokes. We all have to remember, during training with many other swimmers… their eyes may be doing things like looking all around, which will adversely impact head position. The swimmers need to be aware of what they’re doing. https://www.goswim.tv/lessons/3426-david-curtiss-head-position Thursday EVF dog paddle Understanding how the arms are supposed to connect with the water is typically very counter-intuitive. Showing and practicing these movements slowly and specifically can open up the swimmers minds to a more correct way of propelling themselves through the water. https://www.goswim.tv/lessons/3020-evf-dog-paddle Friday Starts - Pointed Toes Teaching how the WHOLE body is used in our sport can start with the start. While many athletes only focus on the streamline arms, it’s good to take some time to focus on the end… pointing the toes… which is pretty important with all aspects of swimming. https://www.goswim.tv/lessons/2186-starts-pointed-toes Saturday Conveyor Belt Many problems that are developed in practice are simply because swimmers don’t know how to get out of each other’s way. Teaching the importance of lane etiquette in simple and fun ways can help develop a well organized practice that keeps eyes in the right positions. https://www.goswim.tv/lessons/2166-conveyor-belt Sunday Using the GoSwim App to Teach What age do you start teaching stroke rate, distance per cycle, breakout point, etc… Why not start YOUNG! Like learning a new language, if the youngest swimmers understand basic swim DATA, in a few years, they’ll be as knowledgeable about what they’re doing as anyone else. We make it clear at camp why understanding our sport is important. https://www.goswim.tv/lessons/3577-using-the-goswim-app-to-teach Swimming Techniques and Data Collection Glenn starts the meeting by welcoming participants and addressing technical issues. He introduces Nick Baker as a guest speaker and mentions that they will be discussing swimming techniques, particularly focusing on backstroke, breaststroke, butterfly, and freestyle underwater travel sequences. Glenn also shares that they recently collected data on 3,000 races of 10 to 14-year-olds at the Indiana Age Group championships. The meeting is about to begin formally, with Glenn preparing to mute everyone and start the recording. Peak Performance Camps: Holistic Swimming Approach Glenn introduces Nick, the founder of Peak Performance camps, which have been running for nearly 30 years and have impacted over 20,000 swimmers from 45 countries. Nick explains that he started the camp business due to his passion for teaching and motivating swimmers, focusing on a holistic approach that addresses mental, technical, and physical aspects of swimming. Both Glenn and Nick emphasize the importance of supporting home coaches and giving attention to all swimmers, particularly those who may not typically receive it, as they are the mainstay of the swimming business. Streamlining Underwater Work for Faster Swimming Rick discusses the importance of streamlining and underwater work in swimming. He emphasizes that the purpose of underwater travel is to go faster than surface swimming, not just to avoid swimming. Rick notes that many swimmers, even globally, don't understand this concept and simply try to minimize swimming. Glenn supports this with data, showing that elite swimmers like Caleb Dressel achieve higher velocities underwater than on the surface. Both agree that coaches need to emphasize the importance of underwater work more, with Rick suggesting that swimmers often don't believe or internalize this message. They stress the need for repetition and correction in teaching these skills. Underwater Swimming Techniques for Young Swimmers Rick discusses underwater swimming techniques and dryland training for young swimmers. He emphasizes the importance of pushing out rather than down off the wall and recommends a 100% streamline hold followed by a choice of dolphin kick timing. Rick advocates for a continuous motion between the pull-down and kick-up phases, with no pause. He also stresses the importance of a proper dolphin kick technique and a 5-degree breakout angle to maintain race pace. Rick shares specific drills to improve body whip and core engagement during underwater swimming, aiming for two body whips per second. Peak Swimming Camps Overview Rick discusses the various swimming camps offered by Peak, explaining that they conduct 35 camps annually across the United States and internationally. He mentions different types of camps, including racing camps, stroke and turn camps, IM camps, and training camps. Rick also notes that they have a unique racing strategy concept to teach swimmers how to control their efforts. Glenn suggests the possibility of adult camps, which Rick expresses interest in, provided there is sufficient demand. Breaststroke Pullout and Arm Positioning The group discusses proper technique for breaststroke pullouts and arm positioning during swimming. Rick explains his "X arms" technique, where swimmers keep elbows tucked and make an X shape under the chest. Glenn notes that swimmers often pull their arms too wide instinctively, which can slow them down. The coaches emphasize the importance of teaching proper streamline technique, especially to young swimmers. They also mention a partnership with Go Swim for training videos, which has been well-received by parents and swimmers. Swimming Technique at Swim Camps The discussion focuses on key elements of swimming technique taught at swim camps. Glenn and Aleks emphasize the importance of streamlining, body balance, and head position. They explain that every camp starts with streamline drills to get swimmers thinking about their technique. The importance of body awareness and balance in the water is highlighted, with examples from Olympic swimmer Carolyn Joyce. They also discuss proper head position for efficient swimming, noting that young swimmers often keep their heads too high. The conversation covers the importance of using larger muscle groups like the lats for propulsion, and the need for clean entries when diving. Glenn shares an old video of his own diving technique from the 1980s to illustrate how swimming techniques have evolved over time. Lane Etiquette in Swim Camps Glenn discusses the importance of lane etiquette in swim camps, emphasizing the need for swimmers to understand how to lead a lane and follow tasks without constant instruction. He demonstrates a technique for teaching young swimmers proper lane movement by positioning himself in the pool as a "buoy" for them to swim around. Glenn and Aleks highlight the value of educating both swimmers and parents about the sport, while Barbara praises Glenn's ability to focus on fundamental skills. The discussion concludes with Glenn addressing a question about underwater swimming for masters swimmers and promoting upcoming swim camps.

Apr. 15, 2025 - Adult LTS - Breathing

Adult Learn to Swim: Teaching Breath Control and Rhythmic Breathing Swim teachers and developmental coaches tell us: Two of the most difficult skills to teach beginning swimmers are breath control and rhythmic breathing. Join us this week as we all share our best secrets and progressions for teaching HOW TO BREATHE. Monday Breathing in the Water: Humming in the Water Glenn shares his top secret for helping new swimmers avoid getting water up the nose. https://www.goswim.tv/lessons/3227-humming Tuesday Breathing in the Water: Signing in the Water Here’s how Glenn makes swimmers aware of how they exhale – either through the nose or through the mouth. https://www.goswim.tv/lessons/3228-singing-in-the-water Wednesday Breathing in the Water: Experiment with Body Density This simple breath-holding exercise teaches so much! https://www.goswim.tv/lessons/3229-experiment-with-body-density Thursday Haufler Free: Freestyle 1- Breath Control and Rhythmic Breathing Steve Haufler shares his progression for teaching breath control and rhythmic breathing. This works for adult beginners, too! https://www.goswim.tv/lessons/1775-lesson-1-breath-control-and-rhythmic-breathing Friday Freestyle 101: Head-Lead Kick on Your Back Once someone has mastered breath control and rhythmic breathing, here’s a transitional skill we like to teach before introducing rhythmic breathing. https://www.goswim.tv/lessons/1378-head-lead-kick-on-your-back Saturday Haufler Toys: The Head A Styrofoam head will transform how you teach rotary breathing. And will transform your success rate! https://www.goswim.tv/lessons/703-the-head Sunday Breathing in the Water: Turning to Air on Freestyle Look at the house…look at the wall. This simple exercise will help swimmers “get it” when it comes to rotary breathing. https://www.goswim.tv/lessons/3233-turning-to-air-on-freestyle Summary Adult Learn to Swim Techniques The main topic of the meeting was adult learn to swim, rhythmic breathing, and breath control. Glenn shared some videos related to this topic and planned to discuss them in detail. He also mentioned that he would be leaning on other people, including Steve and Mike, to fill in the gaps. Teaching Adults to Swim Safely Glenn discusses the challenges of teaching adults to swim, highlighting common fears such as drowning, past negative experiences, and cultural factors. He emphasizes the importance of creating a safe environment and focusing on breathing techniques. Glenn demonstrates underwater breathing exercises, including humming and singing, to help students control their air and overcome fear. He also explains the concept of body density and its impact on buoyancy, noting that individuals with different body compositions may require tailored teaching approaches. Glenn suggests using a vertical float test to determine a person's natural buoyancy, which can inform instruction methods. Body Density and Teaching Techniques Glenn discussed the importance of body density in swimming, emphasizing that it affects comfort and buoyancy in the water. He highlighted the need for personalized teaching methods based on a swimmer's body density, experience, and comfort level. Glenn also demonstrated various techniques for teaching breathing and rhythmic breathing, emphasizing the importance of visual cues and gradual progression. He stressed the significance of empathy and small victories in teaching, and encouraged the use of fun and engaging methods to make learning enjoyable. Body Positioning and Breathing Exercises Glenn discussed the importance of body positioning in group situations to ensure smooth water flow and comfort. He clarified that lung capacity cannot be increased, but the body's ability to handle oxygen levels can be improved through training and lifestyle changes. The group also touched on the topic of breathing exercises and their potential benefits. Swimming Techniques: Balance and Breath Control Glenn discussed the importance of balance and breath control in swimming exercises. He emphasized the need to maintain a fine balance to avoid water entering the nose and to ensure proper oxygen intake. Glenn also highlighted the significance of body alignment and head position in swimming, advising against articulating the neck and instead using the entire torso to make adjustments. He demonstrated these techniques using a swimmer as an example. Precision in Teaching Techniques Glenn discussed the importance of precision and illustration in teaching techniques, using Steve's demonstration of head positioning as an example. He emphasized the value of "see and mimic" learning, where students observe and replicate actions. Glenn also highlighted the use of props like mannequin heads and wigs to help students understand head positioning. He suggested that these techniques could be applied to adults as well. Additionally, Glenn mentioned the use of a pencil and a stick to illustrate the concept of buoyancy and body line. Proper Breathing Techniques in Swimming Glenn discussed the importance of proper breathing techniques in swimming, using examples from his own experiences and those of elite triathletes. He emphasized the need for maintaining a straight body line and keeping the head underwater during freestyle swimming. Glenn also highlighted the significance of rhythmic breathing and the need for a diverse teaching approach, drawing from his own experiences and those of other instructors. Barbara shared a successful teaching experience using a technique she learned from a Steve Hoffler video. Teaching Swimming to Adults The group discusses teaching swimming to adults, emphasizing the importance of empathy and patience. Mike highlights the need to celebrate small victories and make adult learners feel comfortable, especially given their potential fears and insecurities. Suzy mentions that a significant portion of adult lessons involves counseling and psychology. The conversation touches on breathing techniques, body positioning in the water, and the importance of adapting teaching methods to individual needs. Glenn concludes by announcing next week's topic on swim camps and the value they can provide to swimmers.

Jan. 7, 2025 - Freestyle Side Breathing

This week we begin a new year and a new series: how to teach the things that are the most difficult to teach – yet are the most basic skills a swimmer needs. Not surprisingly, Steve Haufler has many ideas and insights on this topic. He’s also got practical solutions! Join us this week as we explore how to teach freestyle side breathing. Pick up the book mentioned in the Zoom - The OXYGEN Advantage Monday Steve Haufler Positioning Techniques: Introduction by Steve Haufler Steve Haufler shares his Ten Habits of Effective Teaching. Can’t think of a better way to start the year…or this new series. Be inspired! https://www.goswim.tv/lessons/770-introduction-by-steve-haufler 2042 everything’s about balance and comfort 2325 stability in line into breath 3125 immediate correction 3886 immediate correction 10057 getting used to the extended hand 10985 rotate to air 11556 control the head rotation 14749 repetition of single movements 15861 balance in line 21095 Comfort and security 22012 rotation not left 22382 directly down 22600 teach one on one 23176 teach eye to eye 24898 talk to your students 30000 keep it simple 31874 keep it positive 33695 know where you’re headed 41982 review 43592 keep your teaching fresh 50342 be patient 51939 teach hand to hand Tuesday Steve Haufler Positioning Techniques: Freestyle Positioning Techniques Steve’s 3-step process for teaching freestyle breathing. It all starts with the exhale! https://www.goswim.tv/lessons/771-freestyle-positioning-techniques 0661 freestyle body position 5800 freestyle kick 22663 freestyle breathing 52149 freestyle pole 72059 putting it all together Wednesday Steve Haufler Teaching Progressions: Freestyle Breathing Teaching side breathing doesn’t have to be a struggle! Here are Steve’s tips for getting the results you want to see. https://www.goswim.tv/lessons/435-freestyle-breathing 0666 position 11 freestyle 1274 position 11 with breathing 1990 using props 2324 using the eyes 3244 breathe 11369 bubbles and breathe 12033 position 11 swim with one arm 15596 position 11 swim with both arms 22585 bubble arm and breathing arm Thursday Steve Haufler Freestyle: 5: Side Breathing Here’s Steve’s progression for imprinting a freestyle breath that does not disrupt a swimmer’s bodyline. https://www.goswim.tv/lessons/1780-freestyle-swim-lesson-5-side-breathing 1393 Single goggle breathing 2682 single goggle breathing 3688 look at the top of the head 4592 learn the breathing position 4854 body rotation 5794 Head and body roll together 11646 over rotation for comfort and air 15240 body alignment and balance 20317 turn the head to air 21440 make sure the body is on its side 22318 learn extension 23432 the most important position for freestyle 30132 make sure the warmer remains on their side 31305 Study this position 31737 make sure you practice to both sides Friday Steve Haufler Freestyle: Advanced Freestyle 8: Correct Head Position While Breathing Make it a New Year’s resolution to get yourself a Styrofoam head for teaching! It really works, especially when teaching rotary breathing in freestyle. https://www.goswim.tv/lessons/1805-advanced-freestyle-swim-lesson-8-correct-head-position-while-breathing Saturday Freestyle 101: Extended Balance – Nose Up, Nose Down One of the most effective drills we know for teaching adults (and kids) how to maintain a stable line during the breath. https://www.goswim.tv/lessons/1741-extended-balance-nose-up-nose-down Sunday Building a Balanced Breath: Step 1 Once swimmers have the muscle control to maintain a stable line from fingertips to toes, this is one of the best drills for adding the breath while maintaining that line, https://www.goswim.tv/lessons/2369-step-1-building-a-balanced-breath

Dec. 3, 2024 - Breaststroke: Teaching Correct Timing of the Breath

Breaststroke: Teaching Correct Timing of the Breath Watch the timing of any elite breaststroker and you’ll notice that they keep the face in the water until the hands separate. It’s a key skill, but one that can be difficult to teach, especially for Masters swimmers. Join us this week as we illustrate the skill, and offer suggestions on how to teach it. Monday Brendan Hansen: Outsweep and Head to Air Olympic medalist Brendan Hansen shows where we’re headed in teaching correct timing of the breath. https://www.goswim.tv/lessons/874-breaststroke-outsweep-and-head-to-ai 0301 the line 0390 hand separation 0453 I start to come up towards the edges or corners 0528 eyes fully up at the corners 0591 in sweep to air 0740 Head at highest point when the hands come together 0975 back to line prior to the feet engaging 1249 driving back to the line 1406 out sweep with the eyes down 1498 eyes up hands at corners 1612 and sweep to air 1745 hands together at the highest point of the breath 1933 Watch how the head comes down before the feet engauge 1992 fully line is the kickstarts Tuesday Roque Santos: Arm Pull - Hands Olympian Roque Santos gives us another example of how to time the breath in breaststroke. https://www.goswim.tv/lessons/486-arm-pull-hands 0658 the line 0767 sweep with the eyes still down 0815 in sweep to air 0910 highest point of the hands’s highest point of the stroke 1002 hands back in line prior to kick 1148 back to the line 1813 I start to lift at the corners 1887 in sweep up to air 2894 eyes down hands at the corners 2920 and sweep to air 2973 eyes back down in line prior to feet 3050 back to the line 3103 wide catch 3139 in sweep up to air 3578 the definition of fast hand 3963 hi elbow catch 4002 driving forward fast hands 5569 fast hands 11003 Full extension before kick 11063 back to the line 11904 pausing under the chin during the breath 12264 the X position 13453 getting through the prayer as fast as possible Wednesday Steve Haufler Breaststroke: Step 3: Teach Breaststroke Pull Steve Haufler shows how to teach the basics, including when to lift the head for air. https://www.goswim.tv/lessons/1471-step-3-teach-breaststroke-pull 0435 using the thumbs to position the arms 1200 creating limits of the pull back 2926 practicing the line 3826 demonstrating a soft out sweep 5499 teaching the forearm and hand position facing the back wall 12333 teaching a flat sweep 12503 fingers together and forward 13888 guiding the swimmers hand movements 14507 allowing them to do it on their own 15050 having them watch their hand movements 22826 practice the line 23352 directing the swimmer 24582 positioning the arms 30160 and sweep up to air with aid 30335 back to the line 31790 practice the sweep to air with no kick 32539 Watch the out sweep in the mirror Thursday Breaststroke Drill: Soft Outsweep To imprint proper breaststroke timing, SLOW DOWN! https://www.goswim.tv/lessons/2080-breaststroke-soft-outsweep 0431 have some forward momentum and allow the hands to softly sweep out and in 0605 softly sweep out to the corners 0711 sweep the hands back in gently with very little or no bend of the elbows 0868 after a few out sweeps Focus on the out sweep then take a small stroke 1096 back to the line 1273 repeat the process 2251 flutter kick with fins on give some for propulsion 3401 use the pressure of the water in front of you to help guide the hands out 4067 experiment with the width of the catch or corners 4289 try to get to the same position prior to taking a stroke 4333 continue the flutter kick through this exercise 10640 eyes down at the corners on the drill 10866 eyes down at the corners on the stroke Friday Breaststroke Drill: Sweep In to Air Breaststroke question: Do you go to air when the hands are sweeping out, or when the hands are sweeping in? https://www.goswim.tv/lessons/1738-breaststroke-sweep-in-to-air 0432 eyes up too early 0583 head coming up prior to hand separating 1798 head coming up too early 3095 Down and out 3263 in and up 3488 down and out 3642 in and up 4106 builder rhythm 4225 watch for habits the head comes up too early 10047 Head down an extension 10096 had done on the out sweep 10313 Head down at the corners 10546 Head up at the corners build consistency 11410 exaggerate Saturday Breaststroke Drill: Head-Down Pull We love this progression for imprinting correct timing of the breath in breaststroke. https://www.goswim.tv/lessons/1041-breaststroke-head-down-pull 0623 sweep head down 0767 and sweep to air also draws the hips 1511 be patient on the out sweep 1697 in and up to air with a hip draw 2300 in sweep up to AirDrop the hips 3966 paddle snorkels 4148 practicing the movement with a head in a fixed position 12366 fake a breath 12985 feel the movement to the breath with a snorkel 13880 remove the tools repeat the drill Sunday Glenn EP: Thumb-Lock Outsweep You won’t swim breaststroke like this, but this is one of the most effective drills for teaching correct timing of the breath. https://www.goswim.tv/lessons/3258-breaststroke-thumb-lock-outsweep 0434 the line with a very tight thumb lock 0448 leverage out against the thumbs 0478 allow the hands to snap to the corners 0518 just a smooth stroke after that 0692 back to the very tight line with thumb lock 0745 you can see the speed change when the water starts to give more pressure 1069 if the hands get to the corners faster the head will remain down longer 3135 increase the water speed or start to swim faster with the same focus

Go Swim Freestyle.

For the final section of the video, we feel there’s no better way to learn than just to watch Scott swim. Try to pick out the things we focused on. Are his hands and arms relaxed on the recovery? Is the hand entry clean, with an early catch that he never lets go? How well does he hide the breath? Does he have full-body rotation and a narrow, consistent kick? And does he send all his energy forward? Try to find the things Scott does…that every swimmer can do. And watch how he searches at slow speed… …for the things he wants to have in his stroke when he goes fast. Swimming is all about the search for speed. And as every great swimmer will tell you: Never stop exploring. Use every practice to find the techniques that work best for you.

Position-11 freestyle

In reviewing Position 11 freestyle, we want to take a look at a great feature this drill affords. While you can start learning Position 11 without breathing, or with a snorkel, using that pause out front can give you the opportunity to breathe on either side, all the time. Make sure you pause enough in Position 11 to review and PLAN, and then each time you take a stroke, rotate the head with the body and with that arm to get some air. Pause in the middle and then rotate everything to the other side and repeat. Take your time on this exercise, and remember to pause in the middle to review andPLAN. When you have this drill down, you’ll be able to breathe effectively to either side.

3 Left / 3 Right / 3 Whole-Stroke Butterfly

If you pay attention to the details, 3-3-3 Butterfly is an excellent way to incorporate better technique into your butterfly. The idea is to focus on one or two technique points on the single-arm part of the drill…and then incorporate those points into your full stroke. Then repeat…over and over. Most swimmers don’t put a lot of thought into how they do this drill. Watch how Kelsi executes with great focus, attention, and precision.

Step #5 - Teach Backstroke Breathing

Backstroke Teaching Progression Step 5 Teach Backstroke Breathing Because backstrokers don’t need to move their head or body to breathe, and because they don’t blow bubbles in the water while swimming, sometimes they forget to breathe and/or exhale. In other strokes, when they go to air, they make a conscious effort to breathe. And when their face goes back in, the act of blowing bubbles is feedback that they are exhaling. Backstrokers, however, don’t make any movement to go to air, and don’t get positive feedback when they exhale. This is why some backstrokers need to be reminded to inhale and exhale, and not to breath shallow and just pant. One method to recommend is that the swimmer inhale when the right arm enters and exhale when the left arm enters. Some backstrokers actually inhale and exhale on each arm stroke, inhaling on each entry and exhaling on each pull. Some of the breathing rhythm may be dependent on the stroke rate of the arms. Backstrokers should be allowed to breathe at a rate that matches their need for oxygen, but they can be reminded and coached to keep the breathing steady and rhythmic.

Freestyle Drill #2: One-Arm Freestyle - Trailing

Haufler Top Freestyle Drill 2: One-Arm Freestyle (Breathing Toward the Trailing Arm) Here’s a swimmer doing one-arm freestyle with the non-working arm trailing at her side. She is breathing toward the trailing arm. After pushing off in streamline, the swimmer pulls with one arm and leaves the arm by her side. She swims the rest of the length with the other arm…and breathes toward the non-working arm. When the swimmer first attempts this drill, have her swim without breathing. She should concentrate on rotating equally to both sides, like this. Once she has the rotation coordination, she should take a breath with the correct timing. The breath must be taken as the working arm is extending forward. The body is rotated and the head is to the side. The swimmer needs to return the face to the water right at the beginning of the catch of the stroke, when the hand and forearm start pressing on the water. When the drill is done correctly, the swimmer will be able to see her hand as it travels under water along the side of her body.

Advanced Freestyle #1:  One-Eye Breathing

Advanced Freestyle Techniques and Stroke Corrections Advanced Freestyle Swim Lesson 1: One-Eye Breathing Swimmers have a distinct advantage if they can do their freestyle breathing while keeping one goggle in the water. Here’s what this skill looks like from above the water. Ideally just half the face and only one goggle should be visible. And here’s what it looks like from below. It allows the swimmer to breathe and get air…but with minimal movement and no disruption to her horizontal body position. This is an aquatic body position: the hips are tucked under, belly button in, lower back flat, shoulders rolled in slightly, and the lungs pressing into the water. The swimmer probably feels like they are swimming downhill. Their head is most likely in a neutral position before the breath. As they go to air, the lead arm is most likely still in front of the head, giving them a longer bodyline. All of these skills will put the swimmer in a better position to take a balanced breath. When turning the head to air, it is imperative that the swimmer keeps the top of her head in the water… that the head is not lifted prior to the turn of the head. When teaching this…here’s drill number one. The swimmer holds on to the wall with one arm in a side-glide position and practices a series of breaths to the side, keeping one goggle in the water as she takes a breath. She keeps the opposite shoulder out of the water. The next drill is a standing freestyle breathing drill. While standing on the bottom and with her face in the water, she practices going to air as the lead arm enters and with only one goggle out the water. The other goggle stays in. I instruct her to look across the pool with the underwater eye. Another fun drill for swimmers is called One-Goggle Look and See. Swimmers pair off and swim directly across from each other, swimming at the same speed. One swimmer breathes to the left, the other to the right. They try to time their breaths so that they’re looking at each other with their underwater eye as they go to air. On the next length they switch breathing sides. This really works, and it’s fun.

Freestyle #6:  Timing the Breath

Freestyle Swim Lesson 6: Timing the Breath This swimmer is demonstrating the correct timing of freestyle breathing. Notice the connection between the natural body roll and the breath. Just as the hand is entering the water, the body begins to roll naturally to the side and the head moves WITH the body to take the breath. To teach this timing, I have the swimmer practice head-lead kicking and breathing without using her hand as a guide. Notice how she goes to air by simply rotating her body. She can go to both sides. Next, she does a 6-Count, 3-Stroke-Switch Breathing Drill. She starts in streamline and takes three strokes. As the hand enters on the 3rd stroke, she goes to air. She pauses in this position with her other arm by her side. After about 6 kicks, she returns her face to the water. She recovers the arm once…twice…three times…and rolls to air on the other side. The next step is to rotate to air…but not rotate all the way around to the back. You can see that as she extends the arm forward, her body rolls to that side and the head simply rolls WITH the body toward air. Most of the rotation to get a breath occurs through the roll of the body, not through an independent rotary movement of the head. The swimmer should try to keep as much of the head as possible in the water. It’s not necessary to lift the head at all or to hold the head up and away from that leading arm. Notice how I’m holding her lead arm NEXT TO HER HEAD as she goes to air. All the swimmer needs to do is roll the mouth to where the air is. The swimmer should stay long with the leading arm… and keep the side of the head above the ear IN THE WATER when breathing. Swimmers who do this well will have just one goggle out of the water when they breathe. The other goggle stays in the water. We call this one-goggle breathing. A swimmer will make a bow wave as they swim, creating a breathing space below the surface of the water. It helps to keep the leading arm long during the breath. This gives the swimmer more time to catch a leisurely breath…and helps the swimmer maintain a good body position in the water. An arm that is long should stay UP near the surface of the water and should not fall down while the swimmer is breathing. She can feel the lead arm touch the back of her head while she breathes. The face returns to the water by a rotary movement of the head before the body rolls back to the other side and before the breathing-side arm enters. Here I assist to make sure her head turns face down before her arm completes the recovery. I try to get her face down before her recovery arm has passed her shoulder. After the breath and after the swimmer has rolled her face back into the water, the swimmer should be looking down. The chin should not be lifted. The eyes look down and the head is aligned with the spine. She should exhale deeply (bubbles should also be coming out of the nose) and the face and jaw should be relaxed. Now the swimmer is ready for her next breath, from a neutral head position.

Apr. 16, 2024 - What We Learned from NCAAs

Transferring NCAA Lessons into Your Own Swimming When we watch big meets, we look not so much at who wins but at how they win – the technique being employed to reach the podium. This week, after watching the 2024 men’s and women’s NCAA championships, we share some drills we think are important to your future swimming success. MENS https://youtu.be/IihhnVez38I?si=8Ay4JpugeNVbnKJB WOMENS https://youtu.be/57uhHbhVBGs?si=s8AXyHVyO6li6_EK Monday Sara McLarty: Fingertip Drag After watching Leon Marchand’s 500 free at NCAAs, we are incorporating fingertip-drag freestyle into our practices! https://www.goswim.tv/lessons/303-fingertip-drag https://youtu.be/UQg4VVh6WJU?si=p-BrL5ny5bf_8kK7 Tuesday Better Freestyle Concepts: Fingertip Drag Less effort. Better balance. Improved symmetry and extension. Just a few of the benefits gained from practicing fingertip-drag freestyle. https://www.goswim.tv/lessons/3040-fingertip-drag https://youtu.be/57uhHbhVBGs?si=sAn7BL6sinBlqCeP&t=1012 Wednesday Backstroke Drill: Upside Down Fingertip Drag Just as fingertip drag leads to a more relaxed and efficient freestyle, and it works for a smoother, more connected backstroke. https://www.goswim.tv/lessons/2209-backstroke-upside-down-fingertip-drag https://youtu.be/kCgXZHUi8OI?si=qJVafraWJ4obTVMr&t=77 Thursday Learning the Underwater Dolphin: Step 3 Biggest buzzword from watching NCAAs? Underwaters. If you’re not learning and practicing them every day, you’ll be left behind. https://www.goswim.tv/lessons/3502-step-3-back-fast-front-fast https://www.youtube.com/watch?v=JjVaRUU9-qw Friday Learning the Underwater Dolphin: Step 4 Here’s how to find the optimal amplitude and frequency for your underwaters. https://www.goswim.tv/lessons/3503-step-4-repeat-step-3-with-rate https://youtu.be/EQSK6Va_meY?si=Bw8WJ-WFQ3J14MFV Saturday Haufler Butterfly: Step 3 – Underwater Dolphin Kick on the Back Steve Haufler shares his progression for learning and mastering the underwater dolphin. https://www.goswim.tv/lessons/1280-step-3-underwater-dolphin-kick-on-the-back https://www.youtube.com/watch?v=Vox9KOxC1ZA https://youtu.be/ZSQGEnv-ruc?si=fK22BQ7Sfwpg7S-s&t=162 https://www.youtube.com/watch?v=vZZyN7dw7IE Sunday Core Stability Pull Breathe and Kick: Step 4 At NCAAs, the breaststrokers were hitting their LINE. Here’s how you can learn this critical skill. https://www.goswim.tv/lessons/2384-step-4-core-stability-pull-breathe-and-kick https://www.youtube.com/watch?v=_p3_azfJ5Eo