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Apr. 2, 2024 - Teaching Freestyle - Part 3 (Upper-Body Edition)

In “Teaching Freestyle – Part 1,” we shared our favorite progression for teaching freestyle from the ground up (fundamentals like air exchange, balance, body alignment, ease and comfort in the water). In Part 2, we covered 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). This week, in Part 3, we cover more key concepts, those involving the arms. Monday Better Freestyle Concepts: Arm Recovery (Recovery Variation Drill) Straight-arm or bent-arm recovery? It’s not about using one or the other. Every swimmer should know how (and when) to use both styles. This drill helps you experiment. <https://www.goswim.tv/lessons/3042-recovery-variation-drill> :03 - fingertip :06 - relaxed recovery :09 - straight arm :14 - purposeful and thinking :18 - precise movements :22 - not mindless warmup, but swimming with purpose :34 - fingertip :37 - relaxed :39 - straight arm 1:00 - from straight arm back to fingertip Tuesday Freestyle - Eyes Up Catch There’s no easier way to know if you’re catching the water correctly than SEEING it. <https://www.goswim.tv/lessons/2394-freestyle-eyes-up-catch> :08 - head in a high position :08 - isolate the upper arm :10 - isolate the upper arm and get into the catch position :18 - using paddles to give more surface area - works both sides of the paddle :20 - dropping the hand into the still water :21.9 - beautiful position :25.30 - feel him climbing forward :26 - climbing forward :36 - watch the hands :44 - watch the hands 1:01 - high eyes 1:02 - start to lower the eyes 1:14 - head back in swimming position Wednesday Better Freestyle Concepts: Hand Entry The big idea on freestyle hand entry: 1) Pierce the water for a clean entry free of bubbles and turbulence. <https://www.goswim.tv/lessons/3033-hand-entry> :05 - fingers first :07 - fingers first :08 - fingers then inner elbow :10 - “smash” the inner elbow :22 - fingers first then extend :24 - clean hand :28 - extend to drop the air :34 - air falls away if body is balanced :40 - clean hand :42 - clean hand :51 - fingers in :52 - extend in balance 1:04 - clean hands Thursday Better Freestyle Concepts: Extend Front to Back This is swimming…but with intense focus on the key concepts of extension and rotation. <https://www.goswim.tv/lessons/3018-extend-front-to-back> :05 - extend in front :06 - extend in back :07 - extend in back :20 - full range of motion :26 - beautiful image of end to end swimming :45 - slice exit 1:11 - where in relation to the suit do you finish Friday Better Freestyle Concepts: Connect Hands to Hips The big idea: Don’t swim with just your arms. Swim with your entire body by connecting hands to hips. <https://www.goswim.tv/lessons/3032-connect-hands-to-the-hips> :05 - end to end swimming with rotation :11 - connect the arm and rotate it back :24 - arm and body moving together :28 - little more delay on the left arm :30 - sooner connection with the right :49 - determine the relationshiop between the arm and hips and the timing :49 - watch how the arm and body are connected :52 - where is the arm when the hips move? 1:00 - connect 1:03 - connect 1:07 - connect Saturday Better Freestyle Concepts: Keep the Wrists Straight Make sure you don’t bend your wrist when initiating the pull. It’s a small thing, but gives you a better pulling surface. And…it applies to all four strokes, not just freestyle. <https://www.goswim.tv/lessons/3022-keep-the-wrists-straight> :05 - create the ledge :09 - create the flat surface :12 - straight line catch :26 - the subtle feel to NOT break the wrist :38 - flattening the line with paddles :41 - look at the space between the paddle and arm :41 - water pressure pushes the paddle :44 - keeping the wrist and forearm straight :53 - hold the paddle tight 1:02 - try to memorize the position 1:10 - keep the wrist straight and use the entire arm Sunday Better Freestyle Concepts: Pull from Inside the Elbow Major freestyle concept (flashing red light): Keep the elbow high throughout the pull. Here’s a focus point that helps you accomplish this key skill. <https://www.goswim.tv/lessons/3023-pull-from-inside-the-elbow> :05 - create the largest surface :08 - harness the biggest muscles :15 - even a straighter arm should use the whole arm :26 - connection :43 - isolation of the upper arm

Feb. 27, 2024, How to Coach Breaststroke After Teaching the Basics

Monday Glenn EP: The Line! If you look for – or teach – only one thing in breaststroke, make it THE LINE. Glenn explains. <https://www.goswim.tv/lessons/3244-breaststroke-the-line> breaststroke swimming swimtechnique :05 - get under :08 - get in line :09 - head should stay down longer :11 - lack of flexibility through the shoulders :12 - elbows at the shoulders :13 - arms aim forward and fall with the body - don’t aim down :22 - experiment with the width :24 - the point :26 - stomping back :32 - be careful not to allow the feet to fall as you initiate the pull Tuesday Brendan Hansen: Streamline Timing Brendan Hansen has mastered The Line in breaststroke. <https://www.goswim.tv/lessons/237-streamline-timing> breaststroke swimming swimtechnique :02.9 - The Line :05 - The line! - compare it to the old guy in the first video :05 - show how much longer the head stays down :05.8 - showing in the head pierce on the insweep :06 - watch the path of the feet and how they stay high through the entire phase :08 - feet drawn up behind the hips :08.6 - front of the body is ready to accept the kick :20 - up tempo timing :32 - up tempo timing :44 - missle position :53 - narrow - semi streamline :55 - outsweep with head down 1:22 - piercing the surface 1:22 - get the head back under before the kick comes in 1:37 - streamline timing 1:48 - streamline timing 2:20 - missle position 2:22 - look for the goggles 2:38 - arms going forward Wednesday Breaststroke Drill: Separation Drill Here’s one of our favorite drills for teaching The Line in breaststroke. <https://www.goswim.tv/lessons/1391-breaststroke-separation-drill> breaststroke swimming swimtechnique :05.6 - front ready to accept the kick :10.2 - hands slightly aiming down :17 - delayed kick :25 - pull with no kick :33 - once you reach extension, initiate the kick :48 - keep the legs very straight through the kick :58 - gradually bring them together 1:25 - alternate a length of drill 1:33 - with a length of swimming Thursday Breaststroke Drill: Head-Down Pull Another key thing to look for when coaching breaststroke is whether the swimmer’s face is in the water until the hands separate. Learning this skill takes patience, lots of practice, and usually a few drills. <https://www.goswim.tv/lessons/1041-breaststroke-head-down-pull> breaststroke swimming swimtechnique :14 - initiate the outsweep prior to lifting the head :33 - keep the eyes under the goggles during the outsweep :38 - one option is to use paddles and a snorkel :38 - no breath breaststroke :47 - paddles increase the surface area and potentially the feel :55 - pull buoy to place the focus on the pull 1:06 - start to ride the “rise” 1:31 - initiate the faux breath 1:38 - take it for a ride - full stroke Friday Dave Denniston Breaststroke: Use a Mini Pull <https://www.gofundme.com/f/alwaysacowboy??modal=donations&tab=top&fbclid=IwAR1L-X6cgOxIhjwPp3LWfbkOqNF1RzqeDxRDbop74NALQYQf3H21VnL3OIA> One of the key things to look for when coaching breaststroke is the size of the swimmer’s pull. In many cases it will be too big. Teaching swimmers to use a mini pull may bring quick and noticeable results. <https://www.goswim.tv/lessons/589-use-mini-pull> breaststroke swimming swimtechnique :08 - mini pull :10.5 - widest point :16 - quick catch :34 - front ready to accept the kick 1:00 - quick catch 1:05 - a bit wider than before 1:33 - elbows don’t go past the shoulders 1:45 - quickly dive back under 2:07 - watch the path of the hands - forward 2:17 - inward scull to quick hands forward 2:35 - kick initiated a bit earlier 2:54 - at speed - dives a bit harder 3:06 - compare slow - fast 3:23 - look how shallow he stays 3:28 - underwater breast pull 3:55 - mini pull 4:11 - underwater breaststroke Saturday Breaststroke Drill: Kick Recovery Awareness Another key thing to look for when coaching breaststroke is the size of the kick. In many cases it will be too big and too wide. A big kick may feel powerful, but it sets up a massive amount of resistance that slows you down and requires lots of energy to overcome. <https://www.goswim.tv/lessons/2393-breaststroke-kick-recovery-awareness> breaststroke swimming swimtechnique Pavel - 23.4 50 breast :24 - line from torso to thigh :31 - wall kick :38 - board kick on your back :44 - recover the heels :50 - kick on your back streamline :56 - keep the knees at surface or slightly under 1:03 - heels to hands 1:16 - heels to hands touching heels 1:23 - thighs to hands 1:48 - head lead to hand lead 2:01 - position 11 kick to swim 2:12 - position 11 kick to swim Sunday Breaststroke Drill: Kick Recovery Timing (Adam Ritter) When coaching breaststroke, watch for how the swimmer times the recovery of the feet. A small change in timing can bring big results. <https://www.goswim.tv/lessons/2084-breaststroke-kick-recovery-timing> breaststroke swimming swimtechnique :08 - torso to thigh line :17 - arms fully extended prior to the kick 200 IM 1:36 - look at the line 1:38 - look at how far he is through the pull before he initiates the recovery 1:44 - how far up do you need to go to get a grab with the feet Bonus: Breast Drill: Toe-Draw Recovery <https://www.goswim.tv/lessons/1968-breaststroke-toe-draw-recovery> Amanda Beard: Pull the Hips Forward <https://www.goswim.tv/lessons/525-pull-your-hips-forward>

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

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>

Breaststroke - Head-on video - Roque

Short clip shot from under Roque. This video best illustrates the pull pattern and hand speed into the recovery.

Go Swim Breaststroke - Brendan

For the final section of the video, Brendan will just swim…and you can watch how all the parts come together to create speed. Try to pick out the things we focused on. Does he have streamline timing? Does he connect his hands, head, and hips as he goes up to air? Do his hands, head, and hips connect as he surges forward into streamline? Are his hands fast…and do they set the rhythm for his stroke? How well does he hide his kick? And is he sending everything forward by keeping his chest low and his hips high? In these next few clips, Brendan will start slow and build to race pace. See if the key elements are there – no matter how slow or how fast Brendan swims. As you add these focus points to your own swimming, remember to work on just one thing at a time. Start slowly, don’t be afraid to experiment, and remember that breaststroke is all about timing. As Brendan would tell you: Always swim with focus, and never give up searching for the techniques that will make you faster. This is the beginning. Now it’s up to you to add focus to your training.

Nov. 9, 2021 - Butterfly Early Release

Early Release Fly Zoom Monday - Haufler https://www.goswim.tv/lessons/156-mistakes-getting-stuck-at-the-back :07 - Steve demonstrating the problem Swimmers push too far back and too direct :20 - round out the exit :26 - move the arms outward while the hands are still in the water :36 - step back to the angel position Start the recovery with the hands away from the legs :44 - back scull - put the emphasis on the OUT movement 1:11 - as the hands leave the water, palms face back Tuesday - Merle https://www.goswim.tv/lessons/3101-learn-butterfly-arms-lifting-arms From start - land based exercise Think of a straight movement from up to down :21 - lead with the wrists to better simulate the actual recovery Feel the weight of the arms through this action :39 - keep the arms moving in a straight line from up to down and back Keep the hands within the profile of the body Wednesday - Float Diamond… https://www.goswim.tv/lessons/3105-float-diamond-angel-swing From the beginning Full rehearsal on land :11 - float position (extension) :15 - diamond (pull) :21 - angel (exit) :24 - swing (recovery) :32 - float position :34 - diamond shows EVF :36 - flare out to the angel :39 - swing to float :54 - better body position of the float 1:04 - watch the shadow 1:16 - continue to rehearse on land Thursday - Vertical Butterfly Jumps https://www.goswim.tv/lessons/3161-vertical-butterfly Using the momentum of the jump to allow the hands to stay in position. From the beginning Remember the mantra - float diamond angel swing :16 - when you jump from the bottom, that hands can better stay in one place to isolate the positions. Hands anchor JUST under the surface. :25 - water must be deeper than the swimmer with arms extended :28 - crouch or squat in float position :33 - see the hand anchor - diamond :41 - Angel position :44 - look at the slight break of the wrist on exit for a palm back, wrist forward recovery. :47 - Swing happens above water 1:10 - Swing recovery shown above This also works on rhythmic breathing 1:24 - hands JUST under the surface Friday - Kim V https://www.goswim.tv/lessons/1574-butterfly-head-and-recovery From beginning - Hands exit flared out :23 - slow motion :24 - hands sweeping out :25 - wrists lead the way :26 - hands land just outside the shoulders :29 - a bit wider exit :49 - again hands exit out Saturday - Kaitlin https://www.goswim.tv/lessons/571-slow-mo-butterfly-kaitlin-sandeno :37 - from the front, you can see the outward direction of the recovery :42 again :53 - JUST catch the hands prior to exit 1:09 - wrists lead the way 1:36 - from above 1:37 - sweeping out on recovery 1:40 - same 2:02 - hands sweeping out Sunday - Kelsi https://www.goswim.tv/lessons/2349-3-left-3-right-3-whole-stroke-butterfly From beginning - Straight arm recovery Breathing to the side on single-arm :33 - from above :34 - hand exit is outward - wrist lead. Kelsi lands with flat hands :42 - full stroke Stop at hand exit - Outward sweep Wrists lead the way Bonus - Misty https://www.goswim.tv/lessons/409-give-it-up-in-the-back 1:43 - outward flare on exit and wrist lead the way Misty - https://www.goswim.tv/lessons/408-palm-up-recovery :52 - palm up wrists lead the way 1:22 - see the outward hand exit Jerry - https://www.goswim.tv/lessons/2337-butterfly-update-early-release Short Release - https://www.goswim.tv/lessons/1972-butterfly-short-release Haufler - Butterfly arms - look at the thumb https://www.goswim.tv/lessons/146-butterfly-arms

Nov. 2, 2021 - Freestyle Connection

Freestyle Connection Zoom Monday - Glenn https://www.goswim.tv/lessons/3261-disconnected-freestyle 1:32 - Arms lead the way Imagine swinging a bat like this. Arms first. Opposing arms but not kayak 2:06 - Flat / Limited rotation Hard to recover effectively Lack of extension 2:22 - hands leading the way again 2:36 - dropped elbow Hand will ultimately make some connection late in the process 3:00 - Connected 3:06 - Hand connected with the rotation Rotate to extension 3:10 - Connected during the breath More of a catch up stroke at the slow speed 3:16 - Catch up timing Tuesday - Connect Hands to Hips https://www.goswim.tv/lessons/3032-connect-hands-to-the-hips From beginning Balanced long rotated body line :10 - Hips rotating out of the way of the exiting hand :19 - Hip down during extension Hip starts to rotate up as lead hand begins to pull :22 - Hip rotates up on hand exit Continue watching relationship between hip and hand :48 - rotate hips in extension :49 - hip and hand move together 1:02 - rotate hips in extension 1:03 - hip and hand move together 1:05 - big rotation to extension 1:06 - hand sets the connection 1:07 - hand and hip move together Wednesday - Jason https://www.goswim.tv/lessons/353-connect-the-catch-to-the-core :48 - At slow speed very much catch up. :49 - huge rotation to extension :50 - hand sets the catch then hand and hip move together 1:10 - falling from side to side Feel the weight shifts 1:28 - full rotation to extension with hips rotated Set the catch and hand and hip move together 2:24 - the lope connection 2:29 - press down into rotation 2:34 - watch the connection and shoot forward on the finish of the stroke 3:29 - rotate the hips and slice the hand on exit 4:45 - human stroke watching the hands 5:34 - Single-arm 6:15 - Fist drill 6:39 - faster speed Right hand deeper into the catch before rotation Left hand still more of a catch up Thursday - Kara Lynn https://www.goswim.tv/lessons/817-freestyle-sprint-front-underwater From beginning Immediate set up (50 freestyler) Shoulder rotation More stable hips Legs up and down - no rotation Full connection with lats and back Friday - Fran https://www.goswim.tv/lessons/945-freestyle-extension :06 - Full extension and set up the catch Hand and hip move together :10 - full extension and rotation Kick setting up to aid the rotation Right foot kicks as right hand connects (OR right foot kicks as left hand enters) :15 - Left foot kicks as left hand connects (OR left foot kicks as right hand enters) Saturday - Kaitlin https://www.goswim.tv/lessons/582-slow-mo-freestyle-kaitlin-sandeno :19 - Arm set occurs while body is still rotated (during breath)’ As body starts to rotate arm and hip are connected :23 - Arm sets while body still rotated :24 - Just at from quadrant :53 - really sets the lats on the catch :59 - Reaches full extension but the hand doesn’t stop 1:57 - More connection half-way through the stroke. What events does she swim? 400IM Sunday - Erik https://www.goswim.tv/lessons/560-single-arm-freestyle :06 - Seems to accentuate the finish of the stroke :20 - Full rotation and extension :21 - Sets the catch and right catch and right kick connected Body and hips are moving together :24 - SLIGHT kick with the left foot as the right hand enters :26 - watch the travel once he gets into rotated extension :28 - not just about the pull, but almost PUSHING the left shoulder down :45 - watch the travel even when gliding in the blunt position :50 - set the arm - then connect it all together BONUS - Search for “catch” https://www.goswim.tv/lessons?stroke=Freestyle&tags=Catch&type=lessons

Oct. 19, 2021 - Freestyle Pull

This week we take a close look at the concepts of Early Vertical Forearm (EVF) and pulling from inside the elbow. This subtle shift of focus (pulling from the elbow rather than from the palm or wrist) can add power to your pull. Get ready for lots drills and progressions to help imprint this important skill. http://gosw.im/2t2jXca goswim Tue: October 20, 2020 Many swimmers rush through Position-11 Freestyle, without really thinking about what the drill can teach. Get some images from today’s video, then head to the pool and SLOW DOWN as you swim P-11 Freestyle, thinking about EVF and pulling from inside the elbow. http://gosw.im/2kfIZAy Wed: October 21, 2020 Here’s Glenn’s take on pulling from the inside of the elbow, filmed in the Endless Pool. https://gosw.im/37gFg18 Thu: October 22, 2020 Steve Haufler shows that it’s never too early to introduce the concepts of Early Vertical Forearm (EVF) and pulling from inside the elbow. Age groupers can get it! Today Steve shares his teaching progression, starting with land drills and then pool drills. http://bit.ly/1EkG3bL Fri: October 23, 2020 Barbados Olympian Martyn Forde demo’s a cool drill for imprinting EVF and the concept of pulling from inside the elbow. A snorkel and fins are important for this drill; they allow you to settle in and focus solely on the elbows and arms. http://gosw.im/2mlR23N Sat: October 24, 2020 Coach Signe Linville from the Upper Valley Aquatic Club demo’s a stretch-cord drill for strengthening the muscles needed for EVF — to set up a catch that allows you to pull from the inside of the elbow. https://gosw.im/346FR3G Sun: October 25, 2020 This simple dryland drill can be done at the pool or while watching TV! It’s great for awakening the muscles needed for Early Vertical Forearm (EVF) and for pulling from the inside of the elbow. http://gosw.im/1SbJPgQ goswim goswimbetter goswimfreestyle

Oct. 12, 2021 - Using Pull-Buoys

Our Zoom on using pull-buoys in teaching and training.

Nov. 14, 2023 - Backstroke Instinct Zoom

Fighting Athletic Instinct – Backstroke This week we explore things you might be doing in backstroke that feel productive (or that make you feel more secure or that you’re swimming “pretty”) but that might be holding you back. Monday Back Drill: Overreach Fix with Video In their search to grab the most water and exert the most force in their pull, many swimmers overreach. Here’s how to fix the 1 technique flaw in backstroke. <https://www.goswim.tv/lessons/2380-overreach-fix-with-video> :06 - crossing over :27 - tell the swimmer to move the arms out :41 - film - either over top or at the end :49 - hands have moved out :52 - move to land and have the swimmer show you the entry point feel 1:01 - better after land exercise Tuesday Haufler Back: Mistake 2 – Moving the Head Moving the head from side to side in backstroke can feel productive, but it’s extra exertion with no benefit – and can actually hinder your efforts to go fast. Steve Haufler has some fixes. <https://www.goswim.tv/lessons/1282-mistake-2-moving-the-head> :07 - rolling the head :18 - opposite rolling focusing on the shoulder exit :25 - leaning to one side :32 - the head :44 - small mirror :56 - look down the recovering arm 1:00 - look up at the recovering hand 1:05 - the rope 1:21 - the cup Wednesday Back Drill: Shoulder Recovery – Bonus Edition Plowing (or ploughing) the shoulders through the water can feel good because it feels like work. It can also feel comfortable because it keeps you securely on your back. Fight these instincts with clean shoulder rotation. <https://www.goswim.tv/lessons/1879-backstroke-shoulder-recovery-bonus-edition> :22 - clean shoulder exit :39 - great rotation :48 - stable head 1:11 - Extreme rotation 1:37 - face and eyes under 2:16 - right shoulder out 2:18 - left shoulder a little lower Thursday Aaron Peirsol: Perpendicular Pull The desire to feel a strong pull leads many swimmers to pull with a straight arm and a wide sweep to the side. A bent-arm pull, demo’d by backstroke legend Aaron Peirsol, shows a better way. <https://www.goswim.tv/lessons/210-perpendicular-pull> :11 - just like pulling on the lane line :15 - pretty much straight back :29 - hand nearly immediately pushing back 1:06 - a break in the wrist to get the palm perpendicular 1:49 - articulated wrist - looks like freestyle 1:55 - play at .2x - palm always facing back Friday Glenn Endless Pool: Backstroke Recovery Keep the shoulders clean on the recovery, but also focus on clean hand exits and entries. Glenn demo’s “thumb out…pinky in.” <https://www.goswim.tv/lessons/3257-backstroke-recovery> 1:47 - starts the swimming 1:49 - thumb out - switch - pinky in 2:12 - by increasing water speed, it’s harder to pause 2:30 - faster still Saturday Eric Shanteau: Backstroke Arm Action In backstroke, the instinct to “swim pretty” can hold you back. Eric Shanteau talks about not letting the hands get stuck at any point in the stroke cycle. <https://www.goswim.tv/lessons/726-backstroke-arm-action> :28 - hands sit on surface :43 - left hand enters sharp :44 - right hand falls a bit softer 1:07 - hips and shoulders drive into the catch 1:13 - engage the obliques Sunday Bindy Hocking: Backstroke Turns Do you sight the wall and glide into your backstroke turns? It’s a natural instinct to be safe and secure, but it can hold you back! Australian backstroker Bindy Hocking shows how to overcome those unhelpful instincts. <https://www.goswim.tv/lessons/1838-bindy-hocking-backstroke-turns> :51 - no looking up 1:18 - no looking up Bonus: For clean shoulder recovery: Ash Delaney: Body Rotation Above Water <https://www.goswim.tv/lessons/1714-backstroke-body-rotation-above-water> Kicking with legs too low in backstroke might feel like you’re doing “good work,” but really slows you down. Learn to have a productive bodyline by kicking on your back. Rohan Taylor: Streamline Kick on Your Back <https://www.goswim.tv/lessons/1884-streamline-kick-on-your-back> Chat: 12:12:24 From Berrin Yavuzer To Glenn Mills(privately) : He is in Glenn 🙂 12:13:32 From Ruth Cheung : I love the cup drill 12:15:10 From William Park ChPC To Glenn Mills(privately) : Ya go Blue great teaching Glenn. Bloody blue awesome. Sorry I got to go. Stay safe n have fun. Ⓜ️ 12:26:01 From Monty Krieger : his and seems to push downward at the end of the pull! 12:26:42 From Monty Krieger : do you recommend the push down at the end? 12:29:37 From Josh Willer : Some video I like to show too if you have Instagram https://www.instagram.com/reel/CxsqPt8tIDq/?igshid=dzd2azNzZHV3b3Q0 12:30:10 From veronique borges : That’s why they call it front crawl and back crawl: 2 sides of the same coin 12:35:59 From Melinda Wolff To Glenn Mills(privately) : My shoulders hurt just watching these backstrokers and their deep catch! 12:43:16 From Cindy Dyer : Do they go on the side then back to her back before the surface? 12:44:00 From Kimberly Goodell : is there a risk of the ref calling that sideways kick for a DQ? 12:47:24 From Paul Howard : What is the maximum angle for the fish kick. 12:47:56 From Lara Nortje : Hi from South Africa. Sorry, not a question on side ways dolphin but I have a swimmer whose upper body bounces in & out the water when he does backstroke, how do I get him to stop? 12:48:38 From helen naylor : work on roll! 12:48:48 From Monty Krieger To Glenn Mills(privately) : That was exactly my answer to Lara - do breastroke 12:49:01 From Lara Nortje : He loves breaststroke so it’s a problem, his roll is lovely but he still bounces🤦‍♀️ 12:49:37 From Barbara Hummel : Lara, I usually find that backstrokers who bounce have a straight-arm pull. I try to get them to use a bent-arm pull 12:50:09 From Rich LeDuc : Thanks everyone. I have to go to another meeting… 12:52:17 From Kimberly Goodell : I have a backstroke bouncer too - 2 bounces per arm stroke! Cup drill fixes it temporarily... but I think it's coming from an arc in his underwater pull. 12:52:23 From Robin McQuinn : Bouncy backstrokers try to power the stroke with breast/fly muscles? 12:52:30 From Melinda Wolff : I would say maybe Lara's swimmer needs to focus on pressing his back into the water all the time, throughout his stroke. 12:53:02 From Lara Nortje To Glenn Mills(privately) : That’s exactly it 12:53:16 From Monty Krieger : his bent knees look like they contribute to his bounce 12:53:24 From Robin McQuinn : Abs trying to power pull? 12:53:44 From Josh Willer : 👍 12:54:08 From Julie Phillips : it's like a backstroke loper 12:54:19 From Mike Koleber : Reacted to "it's like a backstro…" with 👍 12:54:31 From Mike Koleber : Reacted to "his bent knees look …" with 👍 12:54:44 From Mike Koleber : Reacted to "I would say maybe La…" with 👍 12:54:51 From Mike Koleber : Reacted to "Bouncy backstrokers …" with 👍 12:55:04 From Mike Koleber : Reacted to "I have a backstroke …" with 👍 12:55:05 From Lara Nortje : Thank you so much, I think he is trying to over power pull because his mother is all about speed not technique and it’s a constant argument between us 12:55:23 From Mike Koleber : Reacted to "Thank you so much, I…" with 😂 13:01:35 From veronique borges : Hello from San Francisco! Like the song says if you come to San Francisco… come see me Vee Bee. I teach private and Go TV is my religion! Thanks Glen and all swimming peeps ☺️ 13:02:07 From veronique borges : To teach the paddle concept you can use a drumstick or hockey stick 13:02:34 From Mark Hesse : Reacted to "Thank you so much, I..." with 👍 13:06:34 From Kimberly Goodell : some of my top freestylers' hips sway too...could it be the same principle? 13:07:34 From Monty Krieger To Glenn Mills(privately) : how to get a masters swimmer to rotate? Tricks? 13:09:09 From Mike Koleber : Replying to "some of my top frees…" Eddie has narrowed his lane lines before to about 18” or so— and had his guys do freestyle — where they HAVE to swim on their line. Reduced hip sway. 13:11:31 From Mark Hesse : Replying to "some of my top frees..." the timing of the rotation is different in free and back so the sway would be too late a rotation in free 13:11:41 From helen naylor : They need to go down and back on same laneline to balance stroke 13:12:05 From Ruth Cheung : thanks!!! 13:12:07 From Monty Krieger To Glenn Mills(privately) : thank you 13:12:09 From Lara Nortje : Thank you so much! 13:12:11 From Mia Johnson : Bye!

July 5, 2022 - Don’t Break your Wrist Zoom

Monday <https://www.goswim.tv/lessons/539-slow-mo-under-water-hands-eyes> :09 - straight wrists on outsweep :16 - straight wrists on outsweep :17 - slight break or pivot on instep :18 - palms facing back :24 - creating a longer paddle :25 - palms facing back :33 - palms facing back :41 - hands inline during pulldown 1:01 - palms facing back 1:02 - hands nearly touching body 1:10 - palms facing back through the finish of the pull into the recovery 1:15 - body completely under Tuesday <https://www.goswim.tv/lessons/875-breaststroke-outsweep-and-head-to-air> :05 - no break in the wrist :06 - forearms - wrists - hands - one unit :10 - back to recovery…. Still one unit :17 - creating a long lever with the full arm :18 - no break in the wrist :24 - beautiful timing :29 - body completely under Step the whole pull through to look for any break in the wrist Wednesday <https://www.goswim.tv/lessons/636-bent-arm-pull> 1:00 - old style traditional deep connection 1:01 - reaches full bend deep in the water 1:11 - no break in the wrist 1:15 - slight scull on exit 1:17 - Jeff at speed Get a sense that the arm pierces and not push the water on entry 1:32 - arm straight - but pierced down - no press yet 1:40 - no break in the wrist into the catch 1:42 - hand - forearm - biceps - perpendicular to the body at the shoulders 2:00 - arm entry with straight arm 2:03 - initial “press” down is a pierce down 2:04 - keep the wrist straight and build a leverage point 2:05 - perpendicular pull 2:19 - hand enters 2:24 - driving forward and down 2:26 - perpendicular pull 2:30 - hand exits 2:47 - straight arm no break in the wrist 2:50 - incredibly deep 3:15 - smooth swimming 4:00 - slo-mo full speed swimming Thursday <https://www.goswim.tv/lessons/937-backstroke-catch> :03 - no break in the wrist :09 - deeper left arm but a bit of pierce Ala Jeff Rouse :15 - no break in the wrist and perpendicular arm position :17 - no break in the wrist, pushing slightly down to aid rotation :18 - hand slices out Friday <https://www.goswim.tv/lessons/1588-butterfly-head-underwater-side-slowmotion> :18 - no break of the wrist :19 - no break of the wrist through the pull :19 - straight wrists through the exit :22 - show repeated straight forearm wrist :57 - set up for breath with straight arm :59 - LOOK at that connection 1:05 - Step through Saturday <https://www.goswim.tv/lessons/673-bonus-pull-buoy-and-paddles> :09 - initiating the connection Step to the catch - slight bend but hooked arm :10 - finish of the stroke arm is stacked :10 - left arm straight from paddle to forearm :11 - right arm connection - wrist straight :22 - right arm connection :26 - left arm connection :29 - straight wrist :44 - no break in wrist :45 - no break in wrist :48 - continue to step through showing examples Sunday <https://www.goswim.tv/lessons/104-freestyle-hands-underwater-slow-motion> From beginning - Interesting thumb position :05 - no break in wrist :08 - palming a basketball - straight wrist line :14 - Continue to step through showing various examples Bonus <https://www.goswim.tv/lessons/2697-1-front-scull-strapless> <https://www.goswim.tv/lessons/2614-backstroke-freestyle-pull-on-your-back>