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

Feb. 6, 2024 - Engage the Lats

Feb. 6, 2024 - Engage the Lats

How to Identify the Lats and Learn to Engage Them Where does power come from during the pull?  Ideally, it comes from the “lats” (latissimus dorsi), the largest muscle in the upper body.  This week we help you identify where the lats are located and how to activate or engage them for a more powerful pull. Monday Brad Tandy:  Shoulder Extension South African Olympian Brad Tandy introduces this week’s theme on how to identify and engage the lats.  If you can learn to engage the lats during the catch, you’ll increase propulsion and protect your shoulders. <https://www.goswim.tv/lessons/2950-brad-on-shoulder-extension> :18 - over-extension :20 - pull it back to connect the lats more :29 - extending forward and UP :37 - initial push is DOWN :49 - getting to EVF as quickly as possible :55 - over-extension harder to get into the immediate catch 1:08 - extended pull up starting position 1:12 - easier pull up position Tuesday Glenn:  Engage the Lats As Glenn swims freestyle and breaststroke in the Endless Pool, watch for him to engage the lats and make them “pop” on every stroke. <https://www.goswim.tv/lessons/3099-engage-the-lats>  scrub through and talk about lat focus Mirrors build a higher awareness :26 - eyes down breaststroke - achieve the feeling Wednesday Kim Vandenberg: Head On Underwater Free When can you first pick out the lats as Olympian Kim Vandenberg swims toward the camera?  They’re visible at all three camera speeds, but when can you first pick out the “pop?” <https://www.goswim.tv/lessons/1642-freestyle-head-on-underwater>  :09 - longer extension than Brad (not a 50 swimmer) :11 - pivot the forearm :15 - lat engagement on the left side :17.6 - pivot the forearm and engage the lat :22 - extension with right arm :24 - maintain lat engagement Thursday Dryland:  EVF Isometric Exercise We love this simple dryland exercise for isolating and strengthening the lats, the powerhouse of the pull. <https://www.goswim.tv/lessons/1409-dryland-evf-isometric-exercise>  :04 - best model for visuals :09 - elbows up, pushing palms into the floor :26 - imagine this position with a rotated body catching the water :41 - practice symmetry :59 - anyone can do it 1:28 - go back and forth from Kara in pool to me on floor Friday Go Swim Dryland Cord Training: Single-Arm Early Vertical Forearm (EVF) Stretch cords can help you identify, isolate, awaken, and strengthen the muscles that should be used to apply power during the catch and early part of the pull. <https://www.goswim.tv/lessons/2777-single-arm-early-vertical-forearm-evf>  :13 - stabilize all movement except the forearm :22 - higher elbow :23 - forearm to 90° :26 - isolate and stabilize - no additional movement :44 - mimic the catch position Saturday Better Freestyle: EVF Dog Paddle This drill, especially when done with a snorkel, helps swimmers “find” and engage the lats. <https://www.goswim.tv/lessons/3020-evf-dog-paddle>  :08 - forearm pivot :09 - full arm press :10 - isolate and stabilize the upper arm while the forearm goes for the catch :13 - get the elbow on top of the arm :19 - see the lat engagement :32 - arm may be a bit too low :36 - keep the elbows near the surface Sunday Better Freestyle:  Single-Arm Free with Buoy Isolating one arm allows you to focus on the lats and how to engage them for a better catch and pull.  Don’t rush this one! <https://www.goswim.tv/lessons/3021-single-arm-free-with-buoy>  :05 - isolate the upper arm :06 - pivot the forearm into the catch :10 - keep the elbow high :15 - push back with the elbow <https://youtu.be/Un_Dz_dfmjM?si=145IU11_CGz62_fd&t=210> Max Litchfield Matt Richards James Guy Bonus Freestyle Drill:  Power Elbow This simple drill gets the message across:  The dramatic increase in power when you pull from the inner elbow and through the lats. <https://www.goswim.tv/lessons/993-freestyle-power-elbow> Giles Smith:  Towel Inverted Rows Isometrics and Reps Here’s how to use the simplest of equipment (a swim towel) to strengthen the lats. <https://www.goswim.tv/lessons/2863-towel-inverted-rows-iso-reps> Brad Tandy: Finger Drop Catch Drill Finding and engaging the lats requires slow, deliberate practice.  In a regular pool, try this with snorkel and pull buoy. <https://www.goswim.tv/lessons/2944-finger-drop-catch-drill>

Aug 15, 2023 - Freestyle Summer Camp Zoom - Extension

Aug 15, 2023 - Freestyle Summer Camp Zoom - Extension

081523 - Summer Camp Freestyle - Zoom Theme of the Week What We Taught at Summer Swim Camp: Freestyle – Extension Doesn’t matter if you’re racing the 50 or 1500 – or swimming at the pool or in open water – reaching full extension on every stroke is key technique. Monday Bruno Fratus: Slow to Fast As Bruno progresses from a slow pace to race-pace sprint freestyle, some aspects of his technique change, but one thing remains the same: full extension out front. <https://www.goswim.tv/lessons/2374-slow-to-fast>  1:29 - Slow extension 1:42 - Bent arm recovery 1:58 - Slow extension 2:12 - Bent arm recovery 2:25 - Step 2 speed extension 2:42 - Straighter arm recovery 2:54 - Step 3 speed extension 3:12 - Top speed straight arm recovery 3:32 - Top speed extension Tuesday Ricky Berens, Olympian in the 200 free, imprints extension by practicing “swapping hands.” <https://www.goswim.tv/lessons/1858-ricky-berens-hand-extension> :06 - extension during breathing :14 - relaxed hand extension :22 - breakout stroke to extension :47 - breakout stroke to extension :50 - extension during breathing Wednesday Barry Murphy represented Ireland at the 2012 London Olympics in the 50 free and 100 breast. Here’s an overhead view of his freestyle extension. <https://www.goswim.tv/lessons/1218-freestyle-hands>  :03 - Extension with rotation :07 - hyper / double jointed extension :20 - higher speed extension :22 - higher speed extension into catch :32 - again seeing the hyper extension 1:12 - extend into palming a basketball Thursday David Curtiss uses different breathing patterns for the 50, 100, and 200 free. The constant is full extension, and connection between shoulder and head during the breath. <https://www.goswim.tv/lessons/3495-dc-talks-breathing-every-stroke>  :43 - extension during breathing 1:15 - extension on the non-breathing arm 1:43 - extension on the non-breathing arm 1:51 - extension parallel to the surface Friday Joao de Lucca uses the drill 2 Left/2 Right freestyle to imprint full extension. <https://www.goswim.tv/lessons/2035-freestyle-single-arm-extension>  :13 - very small hole in the water :15 - very small hole in the water :20 - extended and rotated :29 - position 11 :30 - drive the extended arm forward :32 - switch to the other arm :41 - drive the arm forward :42 - drive the arm forward :54 - THE image Saturday Here’s maybe the world’s best drill for learning how to achieve full extension in freestyle. <https://www.goswim.tv/lessons/2371-step-3-building-a-balanced-breath>  :06 - head down side kick extension :08 - head up side kick extension :16 - extended side kick face down :20 - rotate eyes up DO NOT MOVE THE HAND :28 - rotate eyes down DO NOT MOVE THE HAND :37 - THE image Sunday Here are some cool, head-on images you can take to the pool when you need to focus on freestyle hand extension. <https://www.goswim.tv/lessons/1870-freestyle-disappear-behind-your-hand-bonus-edition>  :13 - smallest hole :15 - smallest hole 1:40 - cutting through 2:01 - very narrow front Bonus Dominik Meichtry: Hands, Head, Shoulders and Arms <https://www.goswim.tv/lessons/1127-hands-head-shoulders-and-arms> James Guy: Freestyle Full Body <https://www.goswim.tv/lessons/2579-freestyle-full-body> Bonus Bonus Molly O’Callaghan WR 200 Free (with Titmus in second) Incredible extension from the gold and silver medalists at World Champs Meeting Chat: 10:07:18 From William Park ChPC To Glenn Mills(Privately): Safe move n go Blue welcome to the Big 10 10:08:26 From William Park ChPC To Glenn Mills(Privately): Great core rolling to long extension 10:09:46 From William Park ChPC To Glenn Mills(Privately): Need strong safe rotator cuff 10:10:42 From Coach Dan Jimar To Everyone: a little of a galloping stroke even for him as a sprinter 10:11:49 From William Park ChPC To Glenn Mills(Privately): Long boat not a tug boat 10:13:17 From William Park ChPC To Glenn Mills(Privately): Strength to control from core 10:14:47 From Brian Y To Glenn Mills(Privately): I talk to the kids about keeping an electrical connection between the ear or temple with the shoulder. 10:18:38 From William Park ChPC To Glenn Mills(Privately): Spitz had double jointed knees. Awesome kick. I believe yes he did 10:27:58 From William Park ChPC To Glenn Mills(Privately): Edgar n trembley never got their head wet so it appears both shaved heads. NCAA 1973 Knoxville 10:29:27 From William Park ChPC To Glenn Mills(Privately): Awesome skill teaching 10:31:23 From Dan Jimar To Glenn Mills(Privately): Have 3 links ready to send from the computer 10:38:00 From Dan Jimar To Glenn Mills(Privately): Go pro? 10:40:51 From Dan Jimar To Glenn Mills(Privately): I call that broken airplane 10:41:00 From Monty Krieger To Everyone: Arm like a sail in sailboat 10:41:23 From Dan Jimar To Glenn Mills(Privately): Instead of stun gun 10:41:50 From gale vineyard To Everyone: Hesitation drill 10:43:17 From Coach Dan Jimar To Everyone: MOC 200 Free eagle view - <https://youtu.be/h0R8kMKwvCk?t=117> MOC 200 Free, all UW view - <https://youtu.be/YqQkxOZMRxE?t=10> Men 1500 Free - post race slowmo video, above and below water (last 100m starts around 5 min) - <https://youtu.be/h6X_c_kVCUg?t=481> 10:43:51 From Coach Dan Jimar To Everyone: 2nd video 10:44:58 From William Park ChPC To Glenn Mills(Privately): Summer Mckintosh too 10:45:16 From Coach Dan Jimar To Everyone: uw starts around 8:30 10:47:02 From Coach Dan Jimar To Everyone: 2 strokes with one are and switch arm? 10:47:18 From Mark Hesse To Everyone: love the word choice and imagery "the lead arm grows" 10:50:43 From Coach Dan Jimar To Glenn Mills(Privately): some younger kids over reach when thinking reaching 10:51:55 From William Park ChPC To Glenn Mills(Privately): Extend n roll long boat speed boat 10:56:57 From Amy Brown To Everyone: where are the eyes looking? any imagery? 10:58:11 From Amy Brown To Everyone: thank you. I had an instructor tell me to look forward and my head was too high. Guess he was wrong. 10:58:34 From Brian Y To Glenn Mills(Privately): Another thing I talk to the kids about is being aware of how they are moving water, are you moving water back against the wall you left? 10:58:37 From Robert McNally To Everyone: That's a great idea to hold the line as well! 10:59:01 From Mark Hesse To Everyone: Amy - I like "long neck", move your eyeballs not your chin 10:59:11 From Amy Brown To Everyone: Reacted to "Amy - I like "long n..." with 👏 10:59:32 From Mike Koleber To Everyone: Reacted to "thank you. I had an…" with 👌 11:01:31 From Coach Dan Jimar To Everyone: rumanchuk 11:03:37 From Coach Dan Jimar To Everyone: not the best but coming in to the picture 11:03:43 From Coach Dan Jimar To Everyone: to the left <https://youtu.be/0A2TJCba_bE?t=289> 11:03:48 From Brian Y To Glenn Mills(Privately): I do extended dog paddle with snorkel. 11:04:04 From Coach Dan Jimar To Everyone: starting to show up right after it starts 11:04:15 From Coach Dan Jimar To Everyone: little more 11:05:37 From Coach Dan Jimar To Glenn Mills(Privately): under water or turns I think 11:05:54 From Brian Y To Glenn Mills(Privately): Thanks Glenn! Good luck with the move! 11:06:16 From Coach Dan Jimar To Glenn Mills(Privately): Barabara said Underwater or turns for the next 2 weeks 11:06:37 From Monty Krieger To Glenn Mills(Privately): You will be at Northwestern? 11:06:51 From gale vineyard To Everyone: I’m building a pool in my backyard in Evanston next year! 11:06:55 From Lynn Morrison To Everyone: ironic that Rachel went from ASU to a team called "Wildcats" 11:07:20 From Robert McNally To Everyone: You're going to be cold this winter, Glenn :) 11:07:32 From Amy Brown To Everyone: Best of luck to you and your family!! 11:08:25 From Camy Gitwenty To Everyone: Previously you complained about heat, no more 100° 11:08:49 From Linda Daniel To Everyone: Thank you, Thank you. Good Luck with your move. 11:08:57 From Rulai Li To Everyone: Best of luck to you and your family!! 11:08:59 From Nicole Linn To Everyone: Thank you so much!!! Good luck with the move! 11:09:06 From Corinne Machoud Nivon To Everyone: All the best. Thank you so much. 11:09:11 From Camy Gitwenty To Everyone: bye 11:09:11 From Wallis Lahtinen-Hicks To Everyone: thank you

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

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

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

Aug 23, 2022 - No Bounce Freestyle Zoom

Aug 23, 2022 - No Bounce Freestyle Zoom

Theme of the Week How to Stop Bouncing in Freestyle It comes down to two things: 1) Don’t move the lead hand and 2) Set up an Early Vertical Forearm (EVF) Monday - <https://www.goswim.tv/lessons/2369-step-1-building-a-balanced-breath> From beginning - precision :07 - using fins for ease :11 - eyes directly down - stable :14 - most people can use a snorkel to focus longer :18 - upper arm exposed from shoulder to fingers :27 - gentle kick :32 - big rotation :45 - palm down fingers piercing :48 - upper hand laying on or slightly in front of the thigh 1:09 - make sure you practice both sides Tuesday - <https://www.goswim.tv/lessons/2370-step-2-building-a-balanced-breath> :05 - rotate the eyes from down to up :15 - eyes rotating up - lead hand does not move :19 - no sculling or movement of the lead hand :26 - head rotates, body remains stable :39 - simple rotation of the head Swimmers may vary body rotation as the head goes up - Also talk about eyes down palm down - eyes up palm up :52 - stay in breathing position for many breaths to work balance 1:00 - keep the attention on the lead hand Wednesday - <https://www.goswim.tv/lessons/2371-step-3-building-a-balanced-breath> From beginning - alternate head down head up :09 - NO movement on the lead hand :15 - start in the initial head down position :19 - after you’re balanced - rotate the eyes up :28 - rotate the head down - remain stable :34 - subtle exhale from the nose :47 - simple rotation of the head - nothing else Again, some people may need palm up and slight body rotation :52 - all focus on the lead hand Thursday - <https://www.goswim.tv/lessons/2372-step-4-building-a-balanced-breath> Same as previous drill without fins :09 - showing with fins - stay as relaxed as with fins :20 - without fins - it’s just a bit tougher for most :27 - stable lead hand head down :31 - see the exhale :34 - incredibly stable rotation of the head only :38 - incredibly stable rotation of the head only - lead hand does not move :45 - precise line :50 - lead hand focus :57 - head rotation - NO movement from the extended hand Friday - <https://www.goswim.tv/lessons/2373-step-5-building-a-balanced-breath> :02 - First sway after all of those videos :04 - then stable again with simple head rotation :06 - moving in to three easy strokes to balance on the other side :08 - instinctively takes a breath :16 - head down balance :18 - head up balance - don’t move lead hand :23 - head down balance :30 - initiate strokes focusing on the lead hand :32 - holding the lead hand until the body rotates :36 - breathe on every stroke :47 - while breathing, focus attention on the lead hand :58 - focus on lead hand while breathing 1:04 - focus on lead hand while breathing 1:14 - practice to both sides Saturday - <https://www.goswim.tv/lessons/1814-freestyle-drill-9-water-scooter> From beginning - using the eyes to see finger and hand direction :05 - fingers slightly down on entry :07 - fingers slightly down on extension :10 - right before entry, arm in catch position :13 - constant kick :17 - use the eyes to confirm path of extension and catch :21 - repeat and switch arms Sunday - <https://www.goswim.tv/lessons/1547-freestyle-simple-catch-practice> :07 - starting in position 11 - SLIGHT downward movement of the hand / forearm :10 - slight movement… not 90° :18 - this is max angle :20 - feel the pressure against the back of the hand and forearm :25 - hand / forearm down - elbow breaks the surface :32 - slow the athlete down and have them hold longer in this position :46 - when the stroke comes, the initial movement should be the same as the drill :46 - I now focus on holding the SHAPE and not really pulling… allowing the arm to fall back in that shape :55 - alternate focus can be on the extending fingers - drive the hand forward :59 - moving forward to slow swimming - maintain initial arm position 1:07 - elbow exposed above the surface while body is flat 1:09 - slight outsweep which I would have preferred more straight 1:19 - start to really build it - slow set up to pull - the “hitch” 1:23 - building into swimming with catch focus Bonus - <https://www.goswim.tv/lessons/3219-freestyle-catch-pause> 1:49 - catch pause 2:34 - no more pause, but focus on arm in the same set up

Send It Forward - Davo

Send It Forward - Davo

As you reach full extension with your body, make sure you aim your hands forward, toward the wall at the other end, not at the bottom. As you can see here, even when the hands are aimed directly forward, the body will still settle, or sink a little, during the extension. Aiming the hands down will cause the body to go too deep. Send them forward, not down. Common Errors Some swimmers spend too much time going up and down rather than going forward. Going too deep means you’ll only have farther to climb back up to air. Don’t forget: Your goal is to get to the other end. Don’t make the pool longer by directing your energy down. When you first start to practice this, a simple thing to remember is to extend your hands as close to the surface of the water as possible. Stay as shallow as you can. Another advantage of landing forward and staying shallow, is you’ll be ready to take the next stroke without having to climb back up to the surface. As Dave picks up the pace just a bit, notice how he actually uses his hands to direct all his energy in a straight line forward down the pool. As he extends forward, his body settles below his hands, then begins to rebound back up because he’s extended his hands above his chest. While keeping your eyes down, see if you can see your hands extend out in front of you, rather than dive back down into the water. The faster Dave goes, the more shallow he becomes. He’s focused on moving forward and maintaining rhythm, not on moving up and down and pulling harder. As we watch Dave swim at race pace, you’ll see how close his hands stay to the surface on his extension forward. As he swims away, we can also see how he uses his back and shoulders to throw his energy forward as he extends. Watching someone who is as fast as Dave is, we start to understand that there isn’t any time to go up and down. If you want to go under 53 seconds for the 100-yard breaststroke, you can’t waste time and energy going up and down. Send it forward.