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.

Select Category

Designate Expertise

Select Fine Point

Breaststroke Hands.

Jessica shares her thoughts on using her hands in breaststroke.

Freestyle Full Body

After you watch the video, take a short quiz. When we look at all the parts of James’s stroke, from fingertips to toes, several things stand out. His head is low – you can see almost all of it under the surface – and his hips are high. As a result (head low, hips high), he maintains a clean, horizontal bodyline. From above the surface, you can see just a tiny bit of James’s cap during the breath, but then it slides beneath the surface during the rest of the stroke. The hips are visible as he rotates cleanly through the water. But what REALLY catches our eye is how James drives his hand into full extension…on every single stroke. This extension is the defining aspect of James’s freestyle, and it makes everything else fall into place. It causes his body to rotate, it helps him achieve a horizontal body line. It lets him move forward with minimal effort from the kick and pull. At slow speed, James has almost a catch-up stroke. If we freeze it here…you can see that the lead arm is still almost fully extended as the recovering hand enters the water. From overhead, you can really see the catch-up nature of his stroke at slow speed. He swaps one hand for the other, maintaining maximum extension. When James picks up the pace, the legs become more active and he lets go, just a bit, of his catch-up timing. If we freeze it here…you can see that the lead arm has dropped into the catch as the recovering hand enters the water. But notice that he is STILL focused intently on driving his fingertips forward and maintaining his bodyline. At top speed, the legs are fully engaged, and James has moved away from catch-up timing. We can see that here… his pulling arm has connected and is well into the pull when the recovering hand enters the water. We can also see it in this overhead view. BUT…even as he approaches full speed, James still reaches FULL extension on every stroke. He remains laser-focused and true to this ONE technique point. He knows that, by reaching full extension…even if just for a moment…on every stroke…all the other aspects of a fast freestyle fall into place. His head will be low and stable. His breath will be low. His hips will ride high. His body line will be horizontal. He’s basically “getting out of his own way” and allowing his kick and pull to give maximum propulsion. And in this overhead shot, let’s notice one more thing: the way his hands stay relaxed as they search for clean water and a solid catch.

July 29, 2025 - Teaching Butterfly Arms and Breathing

Teaching Butterfly Arms and Breathing Butterfly needs to be taught in pieces, with great patience, one skill at a time. While we like to start by teaching butterfly dolphin kick, teaching guru Steve Haufler likes to start by teaching butterfly arms and breathing. Join us this week as we zoom in on Steve’s arms/breathing progression, and learn some of his secrets for correcting common butterfly mistakes. Monday Haufler Fly: Timing – Separation Drill Hands First Steve’s mantra for teaching butterfly arms is FLOAT…DIAMOND…PRESS…SWING…FLOAT…BODY DOLPHIN. If he can get swimmers to do just one cycle, they’re on their way. https://www.goswim.tv/lessons/141-timing-separation-drill-hands-first Tuesday Haufler Fly: Timing – Separation Drill Body-Dolphin First Steve has learned that, for some swimmers, it’s more natural to start the butterfly arm cycle by first doing a single dolphin kick. https://www.goswim.tv/lessons/142-timing-separation-drill-body-dolphin-first Wednesday Haufler Fly: Butterfly Breathing Steve teaches butterfly breathing by telling the swimmer to breathe when they start the pull. https://www.goswim.tv/lessons/143-butterfly-breathing Thursday Haufler Fly: Mistake – Improper Arm Recovery Steve teaches proper butterfly arm recovery by using 1-pound weights. This works! https://www.goswim.tv/lessons/154-mistakes-improper-arm-recovery Friday Haufler Fly: Mistake – Getting Stuck at the Back A common mistake in butterfly is pushing too far back, causing the arms to get “stuck.” Steve has several fixes for this. https://www.goswim.tv/lessons/156-mistakes-getting-stuck-at-the-back Saturday Haufler Fly: Mistake – Improper Timing of the Breath The breath should come before the arms come out of the water…and the face should be back in the water before the arms enter. Here’s how Steve teaches the two “befores.” https://www.goswim.tv/lessons/159-mistake-improper-timing-of-the-breath Sunday Haufler Fly: Mistake – Improper Timing of Kick and Arms Steve teaches where to place the kicks in the butterfly stroke cycle. https://www.goswim.tv/lessons/158-mistake-improper-timing-of-kick-and-arms Summary Indiana Meet Highlights and Updates Glenn shared updates from recent filming at a championship meet in Indiana, where Alex's team achieved impressive results including breaking a national record. He announced plans for Alex to co-host next week's session and discussed new, more affordable group pricing models. The main technical focus was on butterfly technique, particularly regarding arms and breathing, with Glenn emphasizing the importance of proper form over speed in younger swimmers. Butterfly Swimming Technique Training Glenn discussed teaching butterfly swimming, focusing on a separation drill that involves practicing arm strokes and body dolphin movements separately before combining them. He emphasized the importance of using mirrors at the bottom of the pool to help swimmers visualize their movements and maintain good posture. Glenn also explained the concept of the "stressed position" in butterfly swimming, where the chest is down and the hips are high, and how this position helps with timing and breathing. Swimming Techniques and Drills Glenn discussed swimming techniques, focusing on drills that improve timing and body position in the water. He explained the benefits of starting with a body dolphin position and emphasized the importance of hand placement and breath holding to enhance buoyancy and efficiency. Glenn also highlighted a drill that mimics the exit of a butterfly stroke to improve press back and hand release, noting its effectiveness in teaching swimmers to rely less on their arms and more on their body. Butterfly Stroke Technique Optimization Glenn discussed swimming techniques, focusing on the importance of timing and body positioning in butterfly strokes. He emphasized the need to avoid pushing directly at the end of the stroke to prevent shoulder issues and highlighted the significance of one-stroke practice to correct technique. Glenn also explained the concept of riding the body's natural buoyancy up to the surface, using the lungs' reaction to push down as a guide. He stressed the importance of proper timing and hand placement to maintain a smooth, efficient stroke. Swimming Technique and Breathing Focus Glenn discussed teaching swimming techniques, particularly focusing on breathing patterns and stroke timing. He emphasized the importance of teaching swimmers to breathe on every stroke, even if they later decide to breathe less frequently, and highlighted the value of learning from mistakes. Glenn also explained the correct timing for breaths, noting that the head should return to the water before the arms finish, and demonstrated this with a single-stroke example. Swimming Arm Recovery Techniques Glenn discussed proper swimming techniques with a focus on arm recovery and wrist positioning. He demonstrated incorrect and correct techniques using weights in the pool, emphasizing the importance of relaxed wrists and a straight line from hips to arms during recovery. Glenn also highlighted the value of kinesthetic awareness and weight feeling in swimming, encouraging swimmers to practice the correct movements without focusing on leg drive or hand placement on the water surface. Swimming Techniques and Movement Fundamentals Glenn discussed teaching swimming techniques, focusing on the importance of understanding and practicing the shapes and movements of strokes before transitioning to swimming. He emphasized the need to avoid rushing students into swimming strokes and instead concentrate on mastering the basic shapes and movements on land before applying them in the water. Glenn also highlighted exercises to help swimmers develop a "flying" action with their arms and the importance of sculling in breaststroke. Butterfly Stroke Technique Improvements Glenn discussed swimming techniques, focusing on the importance of emphasizing the "out" movement in butterfly strokes and proper breath timing. He highlighted common mistakes, such as holding the head up too long and incorrect head lift, and suggested drills like the diamond-to-air technique to improve form. Glenn also praised a young swimmer's inventive approach of taking three kicks upfront to maintain extension, while noting that maintaining a straight line is more crucial than perfect technique when swimmers are tired. Butterfly Swimming Technique Basics Glenn discussed teaching butterfly swimming technique, focusing on the timing and rhythm of kicks. He explained that for many swimmers, especially beginners, it's helpful to limit kicks to one per stroke cycle to ensure proper body and arm movement. Glenn recommended practicing single-arm butterfly to help swimmers focus on the timing of kicks and hand movements separately before combining them. He also clarified that swimmers should breathe either to the front or side, depending on their breathing style, while maintaining proper arm and body position in butterfly. Butterfly Swimming Teaching Techniques The group discussed teaching butterfly swimming, with Glenn, Barbara, Mike, and Aleks sharing their approaches for both children and adults. They emphasized the importance of starting with small, manageable segments, using fins for beginners, and focusing on timing and rhythm. The discussion included techniques for building confidence, such as pausing in specific positions and analyzing arm splashes to improve technique. They also touched on the importance of homework and focus in practice. The conversation ended with plans to feature Alex's work in the next session, including a meet report on his former team's performance at Zionsville, which produced two national records.

July 22, 2025 - Butterfly Dolphin Kick: Basic Teaching Progression

Butterfly Body Dolphin: Basic Teaching Progression Butterfly is a stroke that needs to be taught in pieces, with great patience, one skill at a time. Teaching the kick first is our favorite way to approach the stroke. Join us this week as we share a simple progression for teaching the butterfly body dolphin. Monday Building a Better Butterfly: Body Dolphin on Your Back We like to start the teaching process with the swimmer on their back, so they don’t have to worry about air and can focus completely on how their body is moving in the water. https://www.goswim.tv/lessons/3069-body-dolphin-on-your-back Tuesday Building a Better Butterfly: Kick on Your Back Hands Extended Step 2 is to switch from head-leady body dolphin to hand-lead body dolphin. https://www.goswim.tv/lessons/3073-kick-on-your-back-hands-extended Wednesday Building a Better Butterfly: Body Dolphin on Your Stomach Now take the torso-driven body action and move it over onto your stomach. Continue to keep the head stable. https://www.goswim.tv/lessons/3074-body-dolphin-on-your-stomach Thursday Building a Better Butterfly: Body Dolphin on Your Stomach – Hands Extended Learn the movement first with arms at the sides…then progress to arms extended. Using a pull buoy, noodle, or kickboard will help. https://www.goswim.tv/lessons/3075-body-dolphin-on-your-stomach-hands-extended Friday Building a Better Butterfly: Float the Hands Take away the flotation, but continue the goal of “floating” the hands on the water. Fins and a snorkel will help. https://www.goswim.tv/lessons/3076-float-the-hands Saturday Building a Better Butterfly: Use a Mini Pull Use a mini pull – like a small breaststroke pull – to introduce the timing of butterfly. https://www.goswim.tv/lessons/3077-use-a-mini-pull Sunday Building a Better Butterfly: Breathe Every 3 Dolphins The next step is to introduce the timing of the breath in butterfly. https://www.goswim.tv/lessons/3078-breathe-every-3-dolphins Meeting summary Quick recap Glenn shared his experiences and insights from recent swimming events, discussing filming techniques, app development, and data collection. He provided detailed instructions on various swimming techniques, focusing on butterfly, freestyle, and backstroke, emphasizing the importance of proper body positioning, breathing, and stroke mechanics. Throughout the meeting, Glenn demonstrated and explained numerous drills and teaching methods to improve swimming performance for athletes of different ages and skill levels. Next steps Glenn to send out the newsletter by Thursday and another one on Monday. Glenn to meet with developers at 8:30 PM to discuss implementing new features based on recent filming experiences. Glenn to continue filming swim meets in Indianapolis and Illinois over the next 2.5 weeks. Barbara to prepare for next week's session on the float-diamond-angel-swing butterfly drill. Summary Health Challenges in Filming Project Glenn shared his experience of a recent filming project involving long hours in a poorly ventilated pool facility, which led to health issues including coughing and sneezing. He described using Rachel's recommendation of hot showers with steam to help clear his lungs, and mentioned he would be repeating this process for upcoming filming sessions in Indianapolis. Swimming Data Tagging App Demo Glenn demonstrated a new feature of their app that allows tagging of swimmers in race videos, showcasing data collection from 366 races over three days with 1,800 tagged events involving 9-14 year old athletes. He explained that the app's purpose is to help young athletes and coaches understand distance per cycle, which he emphasized as the fundamental skill of swimming. Glenn shared his vision for gathering unprecedented swimming data over the next two and a half weeks, with plans to collect even more data at upcoming events in Indiana and Illinois. Swim Race Feedback and App Development Glenn shared his experience filming swim races over the weekend, where he provided feedback to parents on their children's swimming techniques. He observed that simplifying the messaging about stroke technique improvements is crucial, as parents are eager for guidance but may not want to share this with their children directly. Glenn and his team have made progress with their app, successfully filming 366 heats in three days and developing a system for immediate video sharing after races. They plan to meet with developers later that evening to discuss further implementation steps. Swimming Stability and Technique Tips Glenn discussed techniques for improving stability and fluidity in swimming, emphasizing the importance of a relaxed and controlled kick, particularly for backstroke. He suggested using fins to practice maintaining a stable head position and highlighted the need for a gentle, whip-like motion from the hips. Glenn also noted that some athletes, like Patrick, could benefit from a more laid-back head position and less leg drive, and he shared his experience with new PDF fins that have backs on them. Butterfly Stroke Technique Instructions Glenn provided detailed instructions on proper swimming technique, focusing on butterfly stroke. He emphasized the importance of keeping hands engaged with the water's surface, maintaining a stable head position, and using the hips and legs for propulsion. Glenn also discussed the role of fins in improving technique and the need to build tension through the body line. He concluded by explaining how to transition from the butterfly stroke to a streamline position, emphasizing the goal of creating an alternate position from the natural "dead man's float" position. Optimizing Swimming Techniques Glenn discussed techniques for improving swimming performance, focusing on maintaining a stable head position and driving it forward. He used Mary Lay, a Guinness World Record holder, as an example of optimal swimming posture. Glenn also emphasized the importance of air management underwater and shared a personal story about a swimmer who significantly improved his time after using nose clips. Freestyle Swimming Techniques and Drills Glenn discussed swimming techniques, focusing on the use of air and buoyancy in freestyle swimming. He explained how swimmers hold their breath to stay afloat and maintain a high position in the water during short races. Glenn also addressed common errors in breathing technique and emphasized the importance of body position and head movement after a breath. He mentioned that Lou uses a drill where swimmers breathe every second kick to prevent diving down too deeply. Butterfly Swimming Technique Tips Glenn discusses techniques for teaching butterfly swimming, emphasizing the use of snorkel, fins, and a tempo trainer to slow down the swimmer's pace. He explains the importance of hand positioning, suggesting that hands should not be aimed downwards as it creates resistance. Glenn also describes exercises to improve hip undulation and body positioning, recommending that swimmers keep their feet from breaking the water surface to engage more of their core. He critiques the breathing technique demonstrated in the video, noting that the breath is not well-connected to the timing of the stroke. Swimming Drills and Technique Overview Glenn demonstrated various swimming drills using different tools like kickboards, noodles, and buoyancy devices, emphasizing the importance of control and precision in swimming movements. He explained how different buoyancy levels affect the body's position and the need for exact timing when adding breathing to drills. Glenn highlighted the importance of rhythm and proper breathing techniques, warning against holding breath for too long and using hands too much in certain positions. He also discussed the need to focus on driving movement from the hips and chest rather than relying on leg power alone. Butterfly Stroke Technique Training Glenn discussed teaching butterfly stroke technique, focusing on the timing and body position. He emphasized the importance of starting with basic drills like the "mini stroke" and explained how to achieve proper hand and chest positioning. Glenn also addressed a philosophical question about whether to allow young swimmers to compete in butterfly with incorrect technique, arguing that it's better to focus on teaching proper form before competitive pressure. Swimming Drill Adaptations and Techniques Glenn shared his frustration and excitement about teaching swimming drills, emphasizing the importance of adapting techniques for different age groups. He discussed the "circle of life" concept, where drills for children can be applied to adults, and highlighted the effectiveness of certain drills like the "float, diamond, angel, swing" for butterfly strokes. Glenn also shared insights from a recent swimming competition, praising innovative techniques used by young swimmers and emphasizing the value of teaching proper breathing and stroke mechanics. The group agreed to focus on butterfly drills in the upcoming session.

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.