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Mar. 26, 2023 - Teaching Freestyle - Part 2

March 25, 2024 - Teaching Freestyle 2 In “Teaching Freestyle – Part 1,” we shared our favorite progression for teaching freestyle from the ground up. That progression teaches the fundamentals of air exchange, balance, body alignment, ease and comfort in the water, rotation, extension, and productive kick. This week, we get more specific about freestyle, covering some of the key concepts that every swimmer should understand and master: head/neck alignment, where to look, how to breathe, sculling and Early Vertical Forearm (EVF). Monday Better Freestyle Concepts: Where to Look Experimenting with where to look and finding just the right alignment for your head and neck is key to unlocking every other freestyle skill. <https://www.goswim.tv/lessons/3015-where-to-look> :15 - head in a relaxed position - eyes down slightly forward :19 - lifting a bit for air :26 - if viewed behind the extended arm - goggles are barely visible :30 - look at the back of the head :31 - head is so close to the surface, the entire head submerges :31.9 - taught side breath but at lower velocity, may have to push up a bit… what’s a better solution? :34 - the breath with half the mouth still under :35 - head slightly higher than hers :49 - looking forward slightly more :58 - bodyline slightly up… what’s a better solution? Tuesday Glenn, Breathing in the Water: Turning to Air on Freestyle Keep it simple: Look at the house. Look at the wall. That’s all we’re trying to do. <https://www.goswim.tv/lessons/3233-turning-to-air-on-freestyle> :04 - stand at attention :06 - Look at the house :08 - Look at the wall :10 - Look at the house :11 - Look at the wall :18 - relaxed head position with eyes slightly forward :20 - starting to swivel the head :20.7 -head is turning very early :21 - head rotates further than typical 1-goggle breathing… but… :21.7 - head back very early :26.6 - starting the turn very early :27.4 - slight over-rotation of the head… but is it in-line? :30 - head completely underwater :33.5 - MOST of the head still underwater - rotate to air :33.6 - How long did I have the mouth out? :37 - only the heal out of the water :37.8 - body is completely submerged :39.4 - peak lift and rotation :39.6 - head back in and submerged :40.2 - completely submerged :42.98 - worst breath :46.71 - PHEW… much better Wednesday Haufler Freestyle: Advanced Freestyle 1: One-Eye Breathing Swimmers have a distinct advantage if they can do their freestyle breathing while keeping one goggle in the water. <https://www.goswim.tv/lessons/1782-advanced-freestyle-swim-lesson-1-one-eye-breathing> :04 - the goal :07 - look at how smooth the head moves :18 - bottom goggle only slightly visible :22 - head turn slightly ahead of the body :22.7 - most of the head underwater :23.3 - head coming back with the body :24 - exhale :26 - slight over-rotation to air but in balance :37 - the bow wave :41 - reverse surfing :44 - nearly the pipeline :53 - how much of her head is above water? 1:25 - teach with safety 1:30 - look underwater while breathing 1:36 - stationary position so head turns a bit further 1:42 - keeping the top of the head down 1:47 - student standing 1:57 - the position 2:01 - showing them what you want them to see 2:07 - the view 2:13 - give them something to look at 2:16 - this is also a synchro drill 2:20 - teaching should be fun for the student 2:29 - perfect timing Thursday Better Freestyle Concepts: Breathe Every 3 Learning to breathe to both sides has many benefits, including more balance in your rotation and musculature. <https://www.goswim.tv/lessons/3027-breathe-every-3> :08 - breathe to the right :12 - breathe to the left :17 - right :21 - left :38 - right :45 - building symmetry and balance Friday Better Freestyle Concepts: EVF Drills Early Vertical Forearm (EVF) is a fundamental concept not just for freestyle, but for all four competitive strokes. The easiest way to understand and master EVF is to learn how to scull. <https://www.goswim.tv/lessons/3019-evf-drills> :10 - EVF for freestyle :24 - front scull :31 - too much upper arm movement :36 - MUCH better :39 - Isolate the upper arm :42 - Elbows high. In front of the shoulders. Hands pointed down. Palms facing back. 1:00 - Move the elbows to shoulder depth. 1:03 - Upper arm is stabilized. Fingers pointing down and palms facing back. Saturday Better Freestyle Concepts: EVF Dog Paddle Dog Paddle, when done with thought and precision, is one of the best ways to use sculling to learn EVF. It’s also the pathway to engaging the larger muscles in your back to help you pull better. <https://www.goswim.tv/lessons/3020-evf-dog-paddle> :07 - learning the initiation of the catch :10 - Isolate the upper arm and get the forearm into position. :13 - quick short movement with a lot of focus :29 - without good flexibility, this is a good option :35 - eyes up may make it easier to get this feeling 1:05 - high elbow halfway through pull cycle Sunday Better Freestyle Concepts: Single-Arm Free with Buoy Swimming with one arm is one of the most effective ways to transfer your sculling and EVF skills into swimming. <https://www.goswim.tv/lessons/3021-single-arm-free-with-buoy> :06 - buoy held in extended position :06 - initiate a dog-dig catch :07 - pull the arm the whole way through and extend the pullbuoy :10 - high elbow EVF catch :11 - roll into a balanced breath :22 - practicing with a snorkel working on extension :23 - position-11 to focus on the catch and driving the buoy forward :30 - drive the buoy forward :43 - the additional balance could help someone get the head back quicker 1:05 - to make this simpler, add fins 1:08 - arm perpendicular to the body at the halfway point Bonus: Haufler Toys: The Head <https://www.goswim.tv/lessons/703-the-head> Sara McLarty: Bilateral Breathing <https://www.goswim.tv/lessons/3021-single-arm-free-with-buoy>

Mar. 19, 2024 - Teaching Freestyle - Part 1

This week we share our favorite progression for teaching freestyle from the ground up. We use this for newbie swimmers, as well as for more experienced swimmers who have persistent technique flaws in their stroke. Before using this progression, we like to first teach the backstroke progression covered in our March 5, 2024 live Zoom. Monday Early Concepts & Skills: Inhale Through Mouth Exhale Through Nose Before they take a single kick or armstroke, make sure they’ve mastered breath control! It’s truly Step 1. <https://www.goswim.tv/lessons/2971-inhale-through-mouth-exhale-through-nose> :14 - start the exhale prior to going under water :37 - mouth closed above for a slight purge :37 - inhale through the mouth :44 - purge the nose (the rabbit) Tuesday Freestyle 101: Position-11 Kick on Your Stomach Much to be learned here: horizontal body line, head/neck alignment, what happens when you lean in at the lungs. <https://www.goswim.tv/lessons/1743-position-11-kick-on-your-stomach> :05 - Position-11 on your stomach :08 - scull to air :12 - good to use fins :19 - scull to air :19 - scull to air :21 - look at the hips drop :22 - go down to the point of “sinkage” :24 - body will equalize and come back up :30 - going to air :31 - out of balance :34 - better balance :46 - go down to balance :50 - body will rise 1:18 - good balance 1:39 - good balance Wednesday Freestyle 101: Position-11 Take Away One Arm A simple drill that teaches how to get comfortable with rotation, extension, and breathing to both sides. <https://www.goswim.tv/lessons/1744-position-11-take-away-one-arm> :04 - Position-11 :05 - drop one arm and roll to your back :07 - roll all the way to your back :10 - he’s initiating the roll back with the torso and head :11 - then the arm is coming around :20 - roll like a log :22 - rolls to underwater :23 - then the body stabilizes :30 - tension means a “rigid roll” :34 - arm comes around and with the weight sinks the body :36 - when balanced, the body rises :41 - make sure you practice to both sides Thursday Freestyle 101: Combination Drill This freestyle/backstroke combo drill teaches swimmers to stay relaxed as they rotate to air. It also imprints horizontal bodyline and extension. <https://www.goswim.tv/lessons/1742-combination-drill> :02 - Start in single arm - like the previous drill :03 - look down but stay on your side rather than your stomach :06 - look up and roll back to your back :08 - initiate a backstroke recovery and switch to the single arm position on the other side :11 - then look down again :30 - backstroke recovery :37 - eyes down Step through the rest of the video Friday Freestyle 101: Position-11 Single Switch One step closer to actual freestyle, and more practice of extension, rotation, bodyline, and timing. <https://www.goswim.tv/lessons/1745-position-11-single-switch> :05 - single arm balance :06 - look down :08 - freestyle recovery :09 - position-11 :10 - drop and arm and roll to your back :36 - make sure you roll toward the extended arm :42 - balance challenged :50 - stabilized and starting to come back up :58 - back to balance while breathing 1:19 - freestyle recovery 1:20 - starting a more immediate switch 1:22 - balanced breathing 1:36 - balanced a deep target breathing 1:38 - equalibrian Saturday Freestyle 101: Position-11 Triple Switch Inching closer to actual freestyle. <https://www.goswim.tv/lessons/1746-position-11-triple-switch> :06 - start in balanced position :09 - look down :10 - initiate three switches to position-11 :16 - roll to air :23 - get to the head down balanced position :28 - slight pause in position-11 :34 - be patient and get balanced first :41 - home base Step through the rest of the video 1:15 - starting to connect and swim Sunday Better Freestyle Concepts: Almost Position-11 Freestyle This is the graduation step – the transition between drilling and swimming. <https://www.goswim.tv/lessons/3017-almost-position-11-freestyle> :04 - starting the pulling arm just as the fingers are coming in :05 - rolling to air :08 - hand dropping :10 - a little too much position-11 :19 - hand dropping to catch :25 - following the hand to air :40 - catch up stroke :46 - catch up stroke :49 - catch up stroke 1:02 - following the hand to air

The Third 50 - E13 - Swim Parents

Swim Parents - Partners in Potential and Performance Every swimming coach in the world has to find a way to work effectively with the parents / carers of the kids they coach. The concept of ⁠Partnership⁠ is important. In essence, what are coaches, parents / carers and swimmers all chasing? Answer: To help the swimmer be all they choose to be - to help them realize their potential in and out of the water. The beautiful thing about that is that when it comes down to it - coaches, parents / carers and swimmers - ALL WANT THE SAME THING! - we all want to see the swimmer learn to love the water, enjoy the experience of swimming, improve and to be all they choose to be. In any partnership, each of the partners, need to do their "job" - they need to understand what it is they need to do to help achieve their collective goal - in this case - the realization of the potential of the swimmer. So what's the "job" of a coach? To teach skills, help swimmers prepare for Meets, to improve their speed and fitness, to help them perform when and where it matters, etc. And swimmers - what's their "job"? It is simply - to do the best they can - every time they train and race - to do their best. ⁠Swimming Parents and carers⁠ - what's their "job"? 1. To teach values like respect, honesty, integrity, humility, courage, discipline and a work-ethic. 2. To help build independence, self-responsibility and self-accountability 3. To love, accept and value their children unconditionally for who they are. 4. To help their kids learn important life skills like time management. 5. To teach them the importance of taking ownership and responsibility for their day to day needs like cleaning their rooms, preparing for training, packing their swim bags, hanging out wet swim suits and towels etc. 6. If you think about the coach, parent / carer and swimmer relationship as a partnership - as a team - where every member of the team is committed to and focused on helping the swimmer to be the best they can be - there's no limits to what you can achieve together. Is it always easy? NO!!! - of course not. Stories about the difficulties of dealing with over zealous and overly "invested" swimming parents / carers are common place in coaching all over the world. But, it is vital that coaches look to find ways of building and sustaining strong, positive contructive relationships with swimming parents / carers and to strive to work closely together as the swimmer progresses.

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

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

Mar. 5 2024 - Teaching Backstroke Zoom

With newbie swimmers, many instructors take the approach of teaching backstroke before teaching any of the other strokes, including freestyle. There are many advantages: 1) swimmers have constant access to AIR when on their back. 2) instructors can communicate in real time with hand signals, 3) skills learned in backstroke translate directly to skills needed in freestyle. This week we share time-tested progressions for teaching backstroke. Monday Freestyle 101: Head-Lead Kick on Your Back Head-Lead Kick on Your Back teaches correct body alignment for swimming on your back. It also helps you learn to relax and trust that the water will support you with just a small amount of effort. <https://www.goswim.tv/lessons/1378-head-lead-kick-on-your-back> :05 - balance and comfort :07 - ease of movement - very little effort :12 - knees just kissing the surface :19 - water encircling the face :19 - chest and torso :30 - overriding feeling of relaxation :45 - over pressing and feeling the water support you - don’t release too much air :49 - as you press the upper back and head in, feel the hips rise 1:10 - boil the water with your feet 1:25 - everyone will have a little different balance point 1:38 - keep playing Tuesday Freestyle 101: Head-Lead Kick on Your Back – Side to Side From kicking flat on your back, progress to a more active kick, tilting just slightly from one side to the other. Keep the head steady as you rotate – a key backstroke skill! <https://www.goswim.tv/lessons/1384-head-lead-kick-on-your-back-side-to-side> :04 - same as before but more on your side :05 - slightly stack the shoulders one up, one down :06 - rotate from one shoulder up to the other - head remains absolutely still :16 - try to keep as much of the upper arm dry as possible… while still having it against your side :18 - keep the head stable as you rotate :20 - arm very dry :21 - face at borderline :22 - body will balance and come up :25 - flatter body can be higher :27 - once you get on your side, you may sink a bit :29 - you may rotate Less to one side :31 - than the other :39 - very stable head during rotation :45 - keep the eyes up :49 - continue to experiment with how much you rotate :54 - watch the body settle after the rotation 1:02 - could possibly bring the chin down a little 1:12 - not as smooth of rotation, still work to do 1:16 - immediate sink (creative editing) 1:17 - be conscious of when to breathe 1:23 - after the rotation - settle Wednesday Freestyle 101: Position 11 Kick on Your Back Kicking on your back with both arms extended in “Position 11” helps develop great body alignment for backstroke and freestyle. <https://www.goswim.tv/lessons/1416-position-11-kick-on-your-back> :03 - feeling long through the torso :06 - hands slightly under the surface :13 - great line :21 - flat surface keeps the head a bit higher :25 - flexibility through the shoulders :30 - tighter shoulders impact balance :33 - can’t straighten the arms in this position. :36 - the reach impacts balance :38 - arch in the lower back :39 - head in neutral and in a good position - hands above the surface :41 - by leaning back, look at the hip position :51 - still not incredibly comfortable - but much better 1:01 - great line 1:09 - hands under - head relaxed - flexibility! 1:13 - torso on the surface 1:17 - if you’re too tight, try one arm still flat on your back Thursday Glenn EP: Continuous Single Arm Position -11 Backstroke This foundational drill/skill helps swimmers identify how their hand connects with the water. It teaches stable head position and constant kick. It introduces the “rhythm” of backstroke. It also prepares swimmers for a fundamental freestyle drill: Position-11 Freestyle. <https://www.goswim.tv/lessons/1733-continuous-single-arm-position-11-back> :07 - start as in the previous drill :08 - when you feel ready, initiate a pull :10 - recover back in position 11 :11 - alternate arms :25 - continue alternating :40 - typical EP issue, gravity pulls the hips down slightly :53 - rotate the body into the catch 1:01 - to keep focus, if it’s too hard, add some fins 1:06 - Focus on an early catch 1:11 - speed the water up 1:36 - stretch to the catch Friday Haufler Backstroke: Step 3 Here’s Steve Haufler’s progression for teaching backstroke arm action. He employs positioning techniques and single-arm drills to help newbie swimmers become backstrokers. <https://www.goswim.tv/lessons/1269-step-3-teach-backstroke-arm-action> :03 - Posture first :04 - think of the straight line recovery :08 - full body core posture :14 - relaxed recovery :33 - think on your side :39 - straight recovery to pinky entry :53 - rotate the shoulder and torso, not the head 1:16 - straight entry 1:25 - shape the arm into the early catch position 1:35 - high elbow - pressure on palm 1:50 - watch the initial movement - whole arm drops 1:54 - adding some pressure keeps the upper arm in place 2:01 - keep the pressure and the shape of the arm 2:07 - the slight focus on the elbow 2:20 - same positions in the water 2:32 - remind the athlete to stay straight but relaxed 2:34 - the proper positioning of the hand helps the body rotate 3:05 - adding pressure and position to the catch 3:19 - hand pressure 3:26 - repeat the movement 3:39 - swimmer will lead with the elbow 3:52 - finish with the thumb up 4:12 - keep the palm facing back for as long as possible 4:54 - single arm with singular focus 5:01 - practice the SHAPE 5:42 - full torso rotation 6:02 - add the other arm Saturday Freestyle 101: The Wave The Wave is a transitional drill that leads beginners from simple kick on the back, to adding the arm motions of backstroke. <https://www.goswim.tv/lessons/1420-the-wave> :07 - start in single arm position-11 :11 - after you’re balanced, initiate a recovery with the trailing arm :12 - don’t recover the entire way… only 1/4 or 1/2 way. :13 - put the arm back down :15 - repeat and continue down the lane :25 - for those with balance challenges, make sure you don’t lift the arm too high - down parascope :30 - don’t hold for too long either :48 - with great balance, she can go to 90° and hold :52 - without great balance, just lift the hand and put it back Sunday Freestyle 101: 7-Count Backstroke Here’s where beginning swimmers start to put it all together. Have them progress from 7-Count to 5-Count to 3-Count to 1-Count (“normal”) backstroke. <https://www.goswim.tv/lessons/1423-7-count-backstroke> :03 - start in hand lead side line balance :04 - initiate a wave :05 - as the recovery hand starts the body to shift, initiate a catch with the lead hand :06 - land on the other side for a balanced side kick :08 - repeat :21 - this is a timing drill - initiate the wave prior to pulling :23.9 - we’re looking for a connection with the arm set in a catch position and the weight of the body shifting :34 - hand exits JUST before the lead hand starts the catch :37 - hand exits JUST before the lead hand starts the catch :44 - the picture you’re going for 1:02 - great catch position right before the hand enters 1:08 - it’s a controlled backstroke - he can start the catch a bit sooner 1:17 - beautiful IF the lead arm was just a bit more in the catch position 1:18 - but we can see he’s using a straight arm pull, which means we need to back up a couple steps 1:31 - bent arm pull 1:37 - straight arm pull

Feb. 20, 2024 - Teaching Breaststroke Zoom

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

Jan. 26, 2024 - Teaching Butterfly from Deck

Teaching Butterfly from on Deck Teaching butterfly – from scratch – requires a step-by-step approach and a large tool bag full of mantras, positioning techniques, and images to help swimmers “get it.” This week we turn to teaching guru Steve Haufler to learn his process for teaching butterfly from on deck. INTENSITY IN TEACHING!!! Monday Haufler Butterfly: Step 1 – Butterfly Body Position In Step 1, Steve is on deck and the SWIMMER is on deck, to learn the “butterfly float” position. <https://www.goswim.tv/lessons/136-butterfly-body-positions> :06.26 - THE position we’re going for :25 - POSTURE :38 - head in a neutral position :42 - position the hands :44 - maintain the delicate fingers 1:03 - feel the stretch 1:06.2 - watch the slight head correction 1:13 - the boards 1:35 - fall to position 11 1:41 - fall to position 11 1:44 - ending in the balance float position 1:45 - simple fall - straight bodyline 1:50 - hips come up into line - head just in front of the arms 2:04 - a balanced body will move Tuesday Haufler Butterfly: Step 2A– Butterfly Arm Recovery For Steve, the most effective way to teach a correct butterfly arm recovery is to be on deck WITH the swimmer. <https://www.goswim.tv/lessons/137-butterfly-arm-recovery> :09 - mirror - demonstrate exactly what you want :13 - mirror and soft :18 - dragging the wrists, letting the fingers stay relaxed :26 - trying to get back to the same position as in the previous video :35 - manipulate with slow, precise movements :40 - like an artist molding a sculpture… what will come out of the work you do? :47 - move to the water and the stable wall :55 - diamond :58 - finish 1:00 - swing 1:05 - posture 1:07 - chin off chest 1:12 - forcing the wrists to lead 1:16 - back to starting position 1:29 - finishing the stroke outward 1:37 - demonstrate wrong - don’t allow them to practice wrong 1:46 - maintain integrity of movements 1:50 - move to the water - shallow 1:52 - slow and delicate 2:00 - showing the recovery position and allowing the swimmer to naturally recover 2:09 - float over mirrors and repeat 2:46 - fall to float and repeat 3:06 - move over mirrors and repeat Wednesday Haufler Butterfly: Step 2B – Butterfly Arm Pull To teach butterfly pull, Steve starts with the swimmer on deck to learn the proper arm pattern, then takes it to the pool. <https://www.goswim.tv/lessons/138-butterfly-arm-pull> :04 - making a connection :07 - maintain proper positioning :10 - as the board is out of the way, repeat previous motions :16 - mimic and rehearse :26 - show exact path :33 - show the path of the hands :40 - making a horizontal connection :42 - keep the elbows up :49 - forward float to one stroke :51 - back to float :59 - forward float to one stroke - no legs 1:05 - add a couple strokes 1:08 - pause and patience Thursday Haufler Butterfly: Step 3A – Head-Lead Body Dolphin Here are some on-deck ways to build your butterfly tool bag: Use a pile of kickboards to teach high hips and deep chest and use the “butterfly bump.” <https://www.goswim.tv/lessons/139-body-dolphin-head-lead> :02 - peer demonstration :10 - head lead body dolphins :22 - minimal kick - move the head forward :25 - holding the head to mimic the stable movement forward :39 - give a ledge to the athlete can identify where the movement comes from :57 - make sure it’s not too big a movement 1:03 - move horizontal and put on fins for greater surface area 1:15 - moving the head forward Friday Haufler Butterfly: Step 3B – Hand-Lead Butterfly With swimmers now in the water, use mantras and imagery to get your concepts across (and a good demo if you have one). <https://www.goswim.tv/lessons/140-body-dolphin-hand-lead> :05 - hand lead body dolphin :12 - keep the hands high :20 - minimal kick :24 - patience and pause between dolphins :31 - keep the hands shallow and forward :34 - DETAILS :45 - push into balanced line :49 - for one dolphin :54 - jump into balanced line :56 - for one dolphin 1:10 - one dolphin under lane 1:19 - add fins for more push 1:23 - patience and pause Saturday Haufler Butterfly: Step 4 – Teach Timing with Separation Drill To teach butterfly timing, Steve starts with the swimmers on deck, then moves them to the water. <https://www.goswim.tv/lessons/141-timing-separation-drill-hands-first> :02 - review and demo :11 - review and demo the dolphin movement :24 - push into float :27 - stroke back to float - pause - the body dolphin :30 - patience and pause :31 - push into float :33 - stroke back into float - see if the legs come naturally :34 - pause then repeat :38 - the big thing is the pause :47 - take the training wheels off and give it a try :55 - back up to float - stroke - dolphin - pause 1:13 - take it for a ride again 1:25 - adding breathing Sunday Haufler Butterfly: Step 5 – Butterfly Breathing To teach butterfly breathing, Steve demos from on deck, but uses visual cues and imagery to get the best results. <https://www.goswim.tv/lessons/143-butterfly-breathing> :13 - starting the breath from a relaxed, rehearsed position :14 - already to air :15.9 - face already back in before hands :22 - watch slowly :28 - low head - eyes down :32 - nearly bouncing back up to air :37 - watch how much the head lifts compared to the body :47 - demo :49 - push into one stroke and breath :55 - head line compared to torso 1:04 - maybe a bit too high 1:17 - beautiful 1:18 - watch the legs

Butterfly Breathing.

Step 5: Butterfly Breathing The best way to think of breathing in butterfly is that it’s an extension of the body motion – and very much connected to the pull. I often teach butterfly breathing by telling the swimmer to breathe when they start the pull. In reality, the breath comes later in the pull, but new butterfliers need to know that early in the pull, they will be going to air. By keeping the head and neck in line with the spine, the swimmer should feel the top of the head move forward… to clear the mouth for a breath of air. As the swimmers begin the press on the water with their hands and forearms, and they feel themselves moving forward, they should know they are going for air. I demonstrate like this. I teach this by having the swimmers isolate one breath with a pull. They start in butterfly float and look at the floor of the pool. When they start the pull they should think of moving forward for air, and then return the face to the water before the arms land out front. When I teach butterfly breathing, I teach the “two befores.” I tell them, “You breathe before your arms come out of the water, and you return your face to the water before the arms land.

Dec. 19, 2023 - Forward Starts - Using the Legs

Forward Starts – How to Use the Legs for Power and a Clean Entry This week, with help from Steve Haufler, Australian head coach Rohan Taylor, and several Olympians, we explore how to use the LEGS for a powerful forward start and clean entry. Monday Steve Haufler Starts: Streamline Jumps Streamline jumps on land teach swimmers how to push all the way through to their feet – and to point their toes. <https://www.goswim.tv/lessons/2109-streamline-jumps> Activation on land :08 - with swimmer in the air - look at that line :09 - 2nd swimmer in the air :17 - not a ton of height, but building the athletic move :17 - must take in to account the dimensions of the head for young swimmers :22 .2x - building the natural act of the relay takeoff (swimmer closest) :24 - freeze in air Tuesday Start Drills: Deep Pool Vertical Entry This simple drill teaches two key points: the importance of a rigid body on entry and the effect of pointing your toes. <https://www.goswim.tv/lessons/1609-starts-deep-pool-vertical-entry> :07 - teaching rigid body line - hands down first :21 - hands by the side prior to entry :24 - swimmer on the other side of the board :26 - swimmer closest using a pike :29 - both swimmers using a pike :35 - swimmer closest - good :38 - farthest swimmer Wednesday Cullen Jones: Dryland Vertical Hops Vertical Hops are a top way to learn how to use the legs on a forward start. <https://www.goswim.tv/lessons/962-dryland-vertical-hops> Thursday Mini Lessons: Jump and Climb Outs This one’s fun, and definitely helps swimmers understand that the start requires a strong push with both legs. <https://www.goswim.tv/lessons/1709-jump-and-climb-outs> Friday Rohan Taylor: Starts – Jump Drill Rohan’s drill helps the swimmer learn to push from the blocks with both legs. <https://www.goswim.tv/lessons/1977-starts-jump-drill> Saturday Ricky Berens: Start Ricky demos how to position and drive with the legs when the starting block has no kicker or wedge. <https://www.goswim.tv/lessons/1866-ricky-berens-start> Sunday Kara Lynn Joyce: BONUS – Starts Slow-motion footage of 3X Olympian Kara Lynn Joyce as she executes a forward start from a block without a kicker/wedge. <https://www.goswim.tv/lessons/677-bonus-starts> Bonus Cullen Jones: Dryland Broad Jump <https://www.goswim.tv/lessons/963-dryland-broad-jump> Cullen Jones: Dryland – Box Jumps <https://www.goswim.tv/lessons/961-dryland-box-jumps> Jason Lezak: Starts <https://www.goswim.tv/lessons/357-starts>

Sep. 7, 2021 - Teaching Progressions

Teaching Progressions So many progressions: https://www.goswim.tv/courses/125-open-turn-teaching-variation https://www.goswim.tv/courses/123-building-a-narrow-breaststroke-kick https://www.goswim.tv/courses/47-open-turn-sequence https://www.goswim.tv/courses/107-core-stability-separation-drill https://www.goswim.tv/courses/212-breathing-in-the-water https://www.goswim.tv/courses/159-strapless-breaststroke-progression https://www.goswim.tv/courses/105-building-a-balanced-breath https://www.goswim.tv/courses/104-building-stability https://www.goswim.tv/courses/36-freestyle-basics Monday - Haufler Progressions https://www.goswim.tv/lessons/419-what-to-teach-first-the-progressions :18 - body position :23 - Kick :27 - arm action :32 - timing :38 - breathing :54 - demo and explain Physically assist Swimmer tries Feedback and correction Repeat the skill Tuesday - Build the Stroke https://www.goswim.tv/lessons/1980-freestyle-building-the-stroke Using snorkel to maintain the best line :26 - Underwater video From start - Ball to line Line to kick Kick to scull Deeper scull :53 fingertip drag 1:17 - Stun gun Wednesday - Kick Sticks https://www.goswim.tv/courses/89-freestyle-teaching-basics-kickstick-progression Step 1 - Position 11 flutter https://www.goswim.tv/lessons/2137-freestyle-teaching-basics-kicksticks-1 Step 2 - Single Arm with stick https://www.goswim.tv/lessons/2138-freestyle-teaching-basics-kicksticks-2 Step 3 - Alternating arm - Our featured video https://www.goswim.tv/lessons/2139-freestyle-teaching-basics-kicksticks-3 Step 4 - Extension https://www.goswim.tv/lessons/2136-freestyle-teaching-basics-kicksticks-4 :35 and on… push the hand forward under the stick Step 5 - drop the stick https://www.goswim.tv/lessons/2140-freestyle-teaching-basics-kicksticks-5 :29 - pause in position 11 as if they have the stick :40 - start to separate Thursday - Teaching Progression for Open Turns https://www.goswim.tv/lessons/756-teaching-progression-for-open-turns 1:19 - the approach 1:40 - the touch 2:31 - The tuck 3:30 - The elbow 4:15 - The roll 5:40 - The push Friday - Mid Pool Turns https://www.goswim.tv/lessons/1374-turns-mid-pool-flips :27 - midpool flip :35 - continuous flips 1:02 - take it to the wall 1:06 - use momentum from the wall into speed Saturday - Forward Start Learning https://www.goswim.tv/lessons/929-forward-start-4-step-learning-progression :44 - the sit dive 1:18 - kneel and fall 2:15 - stand and fall 3:28 - fall from the blocks Sunday - St Andrews Starts https://www.goswim.tv/lessons/2050-starts-st-andrews-starts :18 - Jump - athletic move :25 - bent over rigid line :35 - active line :49 - take it to the blocks 1:09 - underwater dolphins

Mirrors

If I had to choose just one teaching tool, it would be mirrors. They are the best thing ever -- better than any amount of underwater video analysis -- because they give instant visual feedback. With a mirror, swimmers see what you see, and can correct their mistakes instantly. Besides that, mirrors are fun, and they work for every level of swimmer... from six-and-under kids... ...to accomplished age-group swimmers... ...to Masters swimmers. Swim mirrors are very safe because they’re not made from glass. They’re made from aluminum or acrylic plastic, and they go on the bottom of the pool and are very durable. The mirrors that I use are eight feet long and four feet wide, and weigh about 25 pounds. You can position them anywhere on the bottom of the pool, and their weight keeps them in place. At our pool we have 9 mirrors. On some days, we put a mirror in each lane. On other days, we put six, seven, or eight mirrors in one lane and we go down and back looking at our strokes right over the mirror. The swimmers see their exact stroke and can make corrections as they swim. The cost of a mirror is just over 100 dollars, but its value as a teaching tool is priceless. A single mirror will transform your ability to teach, especially at the developmental level. We have them in place during all of our lessons. The kids get used to them really fast and love them. And the teachers love them because they get results. When teaching with mirrors, the most important thing to remember is that this is a tool for visual learning. As a teacher or coach, your job is to tell the swimmer what they should see as they pass over the mirror rather than what they should do or feel. Let’s see how this works for teaching streamline, and for teaching the four strokes. RESOURCES Swim Mirrors Check your local Yellow Pages for plastic stores and ask for clear acrylic mirrors. Or contact: Multi-Craft Plastics, Inc. 7298 SW Tech Center Drive Tigard, OR 97223-8046 USA Tel 503-352-0970 Toll Free: 800-488-9030 Contact: Jennifer Fogarty Ask for clear acrylic mirrors. www.multicraftplastics.com Finis 4647-B Las Positas Road Livermore, CA 94551 USA Tel: 925-454-0111 Toll Free: 925-454-0066 www.finisinc.com Clear acrylic mirrors are usually 8 feet X 4 feet and 1/8 inch thick (2440mm X 1220mm X 3mm). Don’t buy the thicker mirrors (1/4 inch or 6 mm). These are too heavy and too expensive. The plastic shop should be able to cut the mirrors to any size. The average price is about $150 US for the standard size (8 feet X 4 feet X 1/8 inch). For safety and to prolong the life of your clear acrylic mirror: 1. Apply 2 coats of Kilz2 water-base latex sealer/primer/stain blocker to the back side of the mirror. Wait a day, then... 2. Apply 1 coat of exterior-grade 100% acrylic semi-gloss house & trim paint. Wait a few days, then... Cover the corners of the mirror with duct tape. Your mirrors are ready to go into the pool. Painting the back of the mirror is not necessary if the bottom of your pool is smooth, but it will keep the coating on the back from getting scratched. Duct tape at the corners is always recommended. Heads, Hands, and Feet Store Supply Warehouse Toll Free: 800-823-8887 www.storesupply.com Does not ship outside USA/Canada. Ask for: Display Head 70121 Style: male suntan Approx. price: $8.95 Women’s Sandal Foot Form 72202 Approx. $5.19 Men’s Hand Form 70203 (left hand) or 70204 (right hand) Approx. $16.95 Swim Doll Check local art-supply stores or search online for artist manikins made from wood. Another option is a plastic doll called LIV Making Waves Jake, available online for about $13.

Dec. 12, 2023 - Zoom - Forward Dives and Exhale

Dec. 12, 2023 - Zoom - Forward Dives and Freestyle Exhale Monday Steve Haufler Starts: Water Jumps Much can be taught by letting your swimmers simply jump in the water. <https://www.goswim.tv/lessons/2110-water-jumps> From beginning - teaching balance and body awareness in the water If it’s fun, they’re learning without knowing Tuesday Steve Haufler Starts: In Water Low Over a Noodle Steve has an easy and fun way to give swimmers simply the feeling of a dive. <https://www.goswim.tv/lessons/2111-in-water-low-over-a-noodle> :01 - staying safe :08 - this avoids the smack :09 - build the instinct of what happens after the entry :15 - head down streamline entry - against instinct :16 - redirect :23 - 2nd swimmer feels productive even when not diving :25 - shallow water shallow entry shallow dive :31 - practice streamline dolphin or flutter Wednesday Steve Haufler Starts: Board Slide Fall What kid wouldn’t want to try this when learning a forward dive? Safety first: Steve uses deep water and a lower-than-normal starting platform. <https://www.goswim.tv/lessons/2123-board-slide-fall-slippery-seal> :06 - low rigid entry Durden pool back board and wrestling mat Higher ledge watch for the feet entry :11 - wet the board so it’s slippery :15 - keep the toes pointed and straight :26 - keep the feet clean Moved to deeper water for these Thursday Steve Haufler Starts: Track Start Fall Here’s Steve’s progression from a two-feet-forward dive to a track start, from the side of the pool. <https://www.goswim.tv/lessons/2127-track-start-fall> :08 - start the process with the 2-feet forward start :25 - already a great start :35 - starting the fall :35 @.2x - hands in the water before the foot has left the wall Friday Steve Haufler Starts: Graduated Block Height Having blocks of varying heights (12, 18, and 30 inches) can help divers slowly acclimate to greater heights during the learning stage. <https://www.goswim.tv/lessons/2129-graduated-block-height> :06 - moving from the side of the pool, to a short block :18 - great start :29 - more of a direct line down (stay in deep water) :37 - intermediate block :43 - great start and smooth entry :46 - more direct line but straighter entry :56 - standard block 1:11 - nice start a bit flatter entry - 1:19 - earlier entry for protection but can be a great start All Steve’s videos are from this course: <https://www.goswim.tv/courses/82-starts-steve-haufler-teaching-starts> Saturday Cullen Jones: Forward Start 4-Step Learning Progression We love Cullen’s progression -- from sit dives to falling into the water from the blocks – to teach the forward start. <https://www.goswim.tv/lessons/929-forward-start-4-step-learning-progression> :40 - practice in deep water :54 - sitting on the deck in streamline 1:00 - leaning - falling forward 1:02 - hands and feet both touching the surface 1:13 - point the toes 1:18 - kneeling in streamline 1:26 - start the fall 1:29 - hands in water feet still on deck 1:31 - fall and let the legs follow 1:53 - aim the hands just a bit further 2:01 - aim further out Sunday Cullen Jones: Track Start Gold medalist Cullen Jones covers the basics of foot, hand, and body placement for the forward start. <https://www.goswim.tv/lessons/943-forward-start-track-start> :50 - finding your dominant leg 1:08 - wrap your toes 1:15 - stay aligned 1:19 - stay aligned 1:41 - grabbing the blocks thumbs under 2:08 - stay relaxed 2:22 - Cullen leans back a bit 2:43 - Hands pull first Freestyle Breathing – the Exhale We’ve covered many aspects of how to go to air in freestyle. This week we go under the surface to focus on how we let go of our air. Turns out there’s lots to learn! Monday Better Freestyle: Relaxed Breathing Here’s where we’re headed when teaching swimmers how to exhale. Keep it relaxed! <https://www.goswim.tv/lessons/3026-relaxed-breathing> Tuesday Steve Haufler Freestyle: Freestyle 1 – Breathing Control and Rhythmic Breathing Steve, of course, has a step-by-step process for teaching swimmers how to exhale in the wawter. <https://www.goswim.tv/lessons/1775-lesson-1-breath-control-and-rhythmic-breathing> Wednesday Breathing in the Water Glenn demo’s breathing out through the nose – the HUM. <https://www.goswim.tv/lessons/3227-humming> swimmingexhale swimming swimmingtechnique Thursday Breathing in the Water Glenn demo’s an exhale fine point: SINGING. <https://www.goswim.tv/lessons/3228-singing-in-the-water> Friday Steve Haufler Freestyle: Freestyle Breathing To teach rhythmic breathing, Steve teaches Bubbles and Breathe. <https://www.goswim.tv/lessons/435-freestyle-breathing> Saturday Haufler Freestyle: Drill 3: Position 11 Breathing Variations To integrate a constant, relaxed exhale with actual swimming, Steve Haufler uses Position-11 Freestyle. Focus on the nose in this clip! <https://www.goswim.tv/lessons/1808-haufler-top-freestyle-drill-3-position-11-breathing-every-stroke-every-2-and-every-3> Sunday Ricky Berens: Breathing We are mesmerized by this closeup of Ricky Berens’s exhale. <https://www.goswim.tv/lessons/1860-ricky-berens-breathing> Bonus: Dominik Meichtry: Blowing Bubbles Here’s something cool you can try once you master the exhale. <https://www.goswim.tv/lessons/1408-blowing-bubbles> Robert Margalis: Free Head – UW- Side – Slow Motion <https://www.goswim.tv/lessons/108-freestyle-head-underwater-slow-motion>