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

Continuous Single Arm Position 11 Back

Check out the pool we used for this video by clicking here. The Endless Pool Elite model. Moving forward from Position 11 Back Pull, we start to introduce subtle rhythm to backstroke. Keep a slight pause between the strokes, just enough to allow the athlete to get their focus set on the catch out front. We want them to be able to identify how their hand connects with the water, but move them closer to a more rhythmic stroke. Keep a constant kick going, the head stable, and if you need a bit extra push… put on some small fins. When the drills start to become more swimming like, in the Endless Pool, we’ll discover the need for greater water speed to accommodate the swimmers forward propulsion.

May 18, 2021 - Position-11 Freestyle

A Zoom meeting focusing on teaching with Position-11 for Freestyle.

May 31, 2021 - Position 11 Butterfly Zoom

Theme of the Week: Using “Position 11” to teach butterfly technique Just as “Position 11,” is an effective starting point for teaching freestyle skills, Position 11 is a great starting point for teaching butterfly. The concepts of “soft hands,” horizontal bodyline, and kicking from the sternum, can all be learned when the swimmer’s arms are in Position 11 -- without having them take a single stroke of fly! Monday Fly Drills (Soft Hands) When teaching or learning a new skill, such as dolphin kick with arms in Position 11, it's always good to know where you're headed -- to see how the new skill relates to actual swimming. Can you detect how Position 11 is a cornerstone for these five elite butterfliers? goswim goswimbutterfly www.goswim.app https://www.goswim.tv/lessons/1400-butterfly-soft-hands Tuesday Haufler Fly (Butterfly Body Position) When teaching correct butterfly body position, Steve Haufler has his swimmers start on dry land, with Position 11. This is a powerful teaching progression! goswim goswimbutterfly www.goswim.app https://www.goswim.tv/lessons/136-butterfly-body-positions Wednesday Butterfly – Teaching a Better Catch – Step 5) We love this progression for teaching the concepts of soft hands and kicking from the sternum in butterfly. It starts with Position 11. goswim goswimbutterfly www.goswim.app https://www.goswim.tv/lessons/2116-butterfly-teaching-a-better-catch-step-5 Thursday Kelsi Worrell (Butterfly – Kick on the Back, Arms in 11) To imprint the feeling of dolphin kicking from the sternum, US Olympian Kelsi (Worrell) Dahlia practices dolphin kick on her back with Arms in P-11. goswim goswimbutterfly www.goswim.app https://www.goswim.tv/lessons/2328-butterfly-kick-on-the-back-arms-in-11 Friday Kelsi Worrell (Butterfly Kick on the Stomach) When Kelsi Dahlia transitions from dolphin kick on the back to dolphin kick on the stomach, the arms are still in P-11 and the kick is still generated from the sternum. A snorkel lets her practice he skills without interruption. goswim goswimbutterfly www.goswim.app https://www.goswim.tv/lessons/2346-butterfly-kick-on-the-stomach Saturday Building a Better Butterfly (Float the Hands) When you're first learning dolphin kick with arms in Position 11, we recommend fins to really feelthe press and release of the chest. The true test, shown in today's video, is to keep the hands high and the chest deep when the fins come off. goswim goswimbutterfly www.goswim.app https://www.goswim.tv/lessons/3076-float-the-hands Sunday Haufler Fly (Drills – 3 Kicks 3 Strokes) As you make the transition from dolphin kick in Position 11 to actual butterfly, this Steve Haufler drill is your best friend. It allows the swimmer to transition repeatedly from drilling to swimming, without letting the stroke fall apart. goswim goswimbutterfly www.goswim.app https://www.goswim.tv/lessons/166-drills-3-kicks-2-strokes

Freestyle - Full-Stroke Timing

From Position 11 Breathing, it’s just a short step to almost Position 11 – which is where you want to be for an effective stroke. Most swimmers will want to go to Almost Position 11, and you can let this happen naturally. If they start windmilling, you may have to go back a step to Position-11 Arms and reinforce that with more verbal cues and more repetition until it becomes second nature. Then try again with almost Position 11. Freestyle is the key training stroke for every swimmer, so it’s important not to rush the steps and to make sure they have all the elements: …a horizontal body position and good Position 11, with arms fully extended… …a kick that starts from the hips, preferably steady and with pointed toes… …big arms and a stroke that takes them almost to Position 11 every time… …relaxed, rhythmic breathing without lifting the head.

Mar 8, 2022 - Position 11 Full Body Freestyle

Monday https://www.goswim.tv/lessons/1967-freestyle-catch-up-timing :14 - Matt Target - out of front quadrant :21 - huge catch up :42 - both hands in front of shoulders at the same time :55 - great connection set up and body rotation helps pull the arm back 1:11 - Position 11 freestyle 1:26 - maintain extension during breathing 1:32 - arm is still set after the breath 1:45 - achieve the ABILITY to do this. Tuesday - https://www.goswim.tv/lessons/1924-freestyle-eval-timing-the-hands-and-hips :24 - arm set - rotation just starting :39 - full extension :55 - timing of a connected body 2:06 - setting the connection just before rotation 2:17 - hand entry for a fully connected stroke 2:34 - Look at the shape of the catch 2:45 - the weight shift of the falling hand 3:06 - rotation into extension Wednesday - https://www.goswim.tv/lessons/3224-freestyle-catch-up-with-rotation-magnets 1:12 - catch up with rotation 1:18 - hit and knock the hand out of the way 1:20 - stay on your side and rotate to the other side quickly 2:32 - Now the hands just miss 2:55 - elevate the eyes to look at the timing Thursday - https://www.goswim.tv/lessons/2083-freestyle-one-sided-position-11 :18 - start in position 11 :19 - pull with the left arm first, followed by the right, breathing to the right Return to position 11 :31 - position 11 to left arm pull right arm pull and breathe back to position 11 :41 - hold the left arm in extension during the breath :49 - switch sides :58 - gradually reduce the time in position 11 until the swimmer has a more natural timing 1:08 - relaxed breathing Friday - https://www.goswim.tv/lessons/581-slow-mo-freestyle-erik-vendt :12 - very FQT :23 - Maintains his kick turn extension :24 - setting the hook just before rotation :27 - setting the hook just before rotation :55 - very small frontal profile :56 - setting the hook :57 - elbow close to surface 1:01 - left arm just a bit lower 1:05 - a bit more rotation to the breathing side 1:58 - FQT 2:03 - setting the hook Saturday - https://www.goswim.tv/lessons/2347-freestyle-straight-arm-extension :05 - setting the hook :06 - shape the arm :15 - elevated hand on extension :21 - elevated hand in extension :28 - arm straight in extension :39 - arm appears to be higher, but it’s straight :44 - watch the forearm fall but the upper arm remain :45 - shape the arm - hold the shape :54 - lower the arm in extension 1:03 - keep the arm straight during the breath 1:15 - rigid arm - relaxed hand - feel the water Sunday - https://www.goswim.tv/lessons/353-connect-the-catch-to-the-core :18 - set the hook :29 - set the hook before the entry of the other hand :34 - how close to position 11 is this? :36 - close to position 11 :48 - setting the catch to take advantage of the rotation :55 - swim with your entire body 1:45 - arms parallel to the surface 2:46 - incorrect demo 3:01 - setting the catch 4:24 - early exit 4:41 - pinky slice 4:47 - underwater recovery 4:53 - watch the catch 5:35 - Single arm free 5:42 - set the hook Bonus https://www.goswim.tv/lessons/3219-freestyle-catch-pause 1:47 - catch pause

Andi - Position-11 Balance

To position 11 freestyle is just to work on a standard balanced body line. And the last time you were here was so beautiful, you started almost every swim with a position 11 push off working on your balance. So one of the things I want to I want to show is the mastery of balance. And so before we get into position 11, you have done such a great job of really achieving balance in so many different positions, that the one that was most impressive to me was actually the static position on your side, you're completely underwater, but it was perfectly parallel to the surface of the water. So if you start with just a flat balance, and then do what you did last time, just play Yeah. So the faster you go, the more efficient you want to be, you have to have this ability to stay and remain balanced at all times from fingertips to toes, and just play with it. It's just, it's pretty incredible. How good Andy is at this skill, you can imagine that any propulsive force she puts on the body is gonna cause her to go forward. And even throwing the weight of the arm pushes the front down. And we have to remember we go down to balance, we don't go up to balance, you see that her breath is involved in this because air is buoyant. So how long have you been working on that for the past three years. Another one is starting with your arms and legs straight down. And then without moving too much, bringing both of them straight, and trying as much as possible at the same speed to bring up to a balanced position on the surface. I like starting swims like that, because it takes a lot of control. And then you're high on the water before you start swimming. So we'll slow the water down for this, obviously, because it's just nice and relaxed. So go back about a 120 pace. And I think what you did the last time was you push off the back wall and position 11 and then just started. Well, it's position 11 swim, let's go even slower. Because you're gonna there's gonna be a pause in between each one to reestablish balance. So she starts off flat on the surface of the water. And then just slowly starts to add her strokes. Maintaining a good long balanced body line. So this is this is really more of a balance exercise than a freestyle exercise. Always reestablishing the balance because we don't really want to end up in the center when you swim freestyle. So catch up is one of those things that is, you know, it's good and bad at the same time, but it's good. If you're working on balance. It's bad if you're working on timing. So what what do you consider is good and what would not be so good about that particular drill on your stomach, and when you're swimming freestyle, you want to be continuously rotating and spending most of your time on your side. But I think it is good to have that balance and be able to maintain your position there. So yeah, good drill. Give me the exact same thing.

Freestyle Drill #3: Position 11 - Breathing Variations

Haufler Top Freestyle Drill 3: Position 11 (Breathing Every Stroke, Every 2, and Every 3) This swimmer is doing Position-11 Freestyle while breathing every stroke, both sides. Notice her patience. She is kicking about 6 times between each stroke. It’s important for her to stay balanced when going to air. The lead arm must stay long and extended with the fingertips pointing straight ahead. The top of the head must not lift before turning to the side. The face needs to return to the water…with eyes looking down… before the hand enters. Now she is breathing every two strokes and is concentrating on her pull. She’s breathing to only one side. Next, she breathes every third stroke and comes back to a complete Position 11 between each stroke. Notice the extension of the lead arm as she goes to air.

May 17, 2021 - Drill of the Week - Position-11 Freestyle

Good morning. This week's theme is position 11 freestyle and learning freestyle from a position 11 position where the drill. So the first thing is why do it. And the reason is, is because we want to set up a good alignment with the hands directly in front of the shoulders as you extend forward and freestyle. So it's a great position to start building a freestyle from. As you extend forward, the body can rotate the arm inward a little bit, but you just don't want to have any crossover or too much out sweep going on. So it's just a good solid foundation. So first, I'll show how to do it. Maybe need to be a little harder than that. Or I should put fins on fins are always good at this. So that's basically how you do it. It's very simple. You can put fins on, you can put a snorkel on if you do have to breathe, do the old scowling out front, probably to lift your head. So obviously, How to do it really well, incorporating this into freestyle is, is just a simple step of starting in that position, and then trying to land back in that position each time. So to progress forward from just position 11, take one stroke at a time, come back to position 11. And then, and then just keep alternating the arms. So very simple progression. And then how to do it really well, even better, is sores like any miros that will be featured this week, when she is at least here swimming. And sometimes when she's back at home training, she starts each length with a little bit of balance, a little bit of position 11. Not every length, obviously review, reviewing and rehearsing even by Olympic athletes to make sure that the foundation is set up properly. So set the water speed at a more training level, push off in streamline, with flutter kick, not dolphin kick, break to position 11 and then start to swim. So it's a pretty quick transition. But it again, it's just a little bit of review, you don't have to do dolphin kicks on every length. If you're doing some review on balance, then this is a great way to incorporate some of this into your training. Andi and I talked about when we did her series of videos, position 11 does leave you flat. And so it's really a balance and an alignment drill. And so there's once you start to add rotation to it. You never want to be flat on the water when you're swimming freestyle. You want to be through there as quickly as possible. So this is a balance and alignment drill. Not necessarily a rotation drill. But if you set this up right, rotation becomes more effective. It's easier to do and everything works better. Enjoy

Position 11 - Triple Switch

Position 11 - Triple Switch, helps you build a balanced and rhythmic freestyle. It’s just like our last drill…Single Switch…except that you’ll get into Position 11 THREE times before you roll to your back. Start in Extended Balance on Your Back. Roll Nose Down, pause, then bring your trailing arm into Position 11. Pause in 11, then take a complete stroke with the original extended arm and bring it back into Position 11. Pause, then take a complete stroke with the other arm and bring it back into Position 11. Then roll immediately from Position 11 into Extended Balance on Your Back. Hang out in Extended Balance. Take a breath. Check your body position. Then roll into Nose Down and start a new cycle. Get into Position 11 THREE times…there’s 1…2…3…and then roll into Extended Balance on Your Back. As you practice this drill, don’t rush any of the steps. Take your time and pause at each new position. As you pull and switch arms, your body should rotate just a bit...but your head should remain steady and your eyes should stay focused on the bottom of the pool. The idea is to keep the head stable and let your core body do the rotation. As you do your switches and as you roll to your back, try to keep your head nice and low. Don’t pop up as you roll to your back. Once you get the hang of the drill, try to add rhythm to your switches. You can say to yourself “extend…extend…extend” each time your hands get to Position 11.

Freestyle - Position 11 Surge

When swimmers start to become more accomplished, they can start to add smaller focus points to standard drills. This is one instance of that. Why do it: Learning how to determine that you're sending all your energy forward during a hard pull, helps swimmers become more effective in that pull. How to do it: 1) Start in Position 11, with both arms extended directly in front of the shoulders. 2) Softly start to drop one hand into the catch position, keeping the elbow high. 3) Accelerate the hand through the end of the pull and return it to Position 11. 4) Repeat with the other arm. 5) Breathe with a scull after each arm has pulled. How to do it really well (the fine points): Take your time on this drill, and set up the catch slowly. When you start to apply power with the arm, focus your attention on the lead arm and the head. When you push harder with the pulling arm, do you pop up? Do you dive down? The goal in this is to make sure the lead arm and head are stabilized during the push to the end of the pull. This is a standard case of SEND IT FORWARD, making sure all the energy you're using on each pull sends the body in the right direction, and that the action of a hard pull doesn't push your head, or lead arm, in a direction that will set up the next pull in an bad position.

Position-11 kick to rotation

If you want to practice great arm position and practice your flutter kick, Position 11 is great. Eventually, though, you’re going to have to breathe, and if you don’t have a snorkel, you’ll need to know how to do that. Now that you’re learning more about core rotation, this will be very similar to some of the drills you’re just been working on. Start with Position 11 face down kick, and when it’s time to take a breath, drop one arm into the pull position and roll your body with the arm on to your back. You’ll end up with one arm extended and one arm down by your side. You can stay here for the rest of the length. Another option is to use the sculling skills that you learned back in the Hover Position video. Start with Position 11 face down kick, and when it’s time to take a breath, sweep the hands in and out with the fingertips UP, and this should allow you to lift your head enough to get some air. Do understand though, that anytime you lift your head, the hips are going to have additional weight placed on them, and they will sink. Make sure that you return to the flat, balanced position AFTER the breath, to continue practicing with the balanced body.

Position 11 - Kick on Your Stomach

Kicking on your stomach is another easy step in The Progression, but it teaches some really useful skills. Push off on your stomach with arms in Position 11. Kick gently and look directly down at the bottom of the pool. When you need some air, look forward… and move your hands back and forth to lift your head just above the surface. Get some air, then look down at the bottom of the pool again as you exhale and kick gently. It’s pretty simple, but notice what’s happening. When you look forward for air, your legs start to sink and your body goes out of balance. Don’t worry about falling out of balance… just notice that it happens. Also notice that if you look directly down and press in a bit at your lungs, your suit will pop up to the surface and your body will return to a horizontal, balanced position. Here it is again. The head comes up for air...the legs sink… and you fall out of balance. The head goes back down, the suit comes up, and you regain your balance. Practice Position 11 Kick for several lengths. Be aware of the angle of your body, and notice how good it feels when you’re in balance as you kick. Keep your hands in Position 11, and this will imprint a good entry position for later in The Progression when you start to swim freestyle.