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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

Breaststroke - Head-on video - Roque

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

Jan. 9, 2024 - Send it Forward Zoom

Jan 9, 2024 - Send it Forward Zoom Theme of the Week Send It Forward “Send it forward” is a concept we learned from breaststroker Dave Denniston, but it’s a focus point that applies to all four strokes, and should be part of your technique mindset as we launch into a new year of swimming. Monday Dave Denniston: Send It Forward Davo, the maestro, shows us what sending it forward looks like in breaststroke. <https://www.goswim.tv/lessons/590-send-it-forward> :04 - completely under in a great line :05 - trying to hide from resistance :08 - line :11 - direction of the hands :18 - horizontal body :20 - toe point :24 - through the hole :41 - hiding the legs :48 - wrong way :58 - aiming down 1:03 - aiming down 1:10 - direction of the hands if forward 1:12 - at the highest point of the stroke - where will you land? 1:22 - aim shallow 1:40 - picking up the pace - shallow 2:16 - very much eyes down breaststroke - forward 2:37 - head pushes slightly lower than arms Tuesday Kelsi (Worrell) Dahlia: Butterfly – Full Body Sending it forward in butterfly means maintaining a stable head/neck alignment and moving that area forward at all times. It also means landing the hands forward rather than down. <https://www.goswim.tv/lessons/2322-butterfly-full-body> :06 - head articulation on first stroke very little :09 - no breath first stroke but look at the height of the eyes :11 - head in same position as breakout :13 - how much is out of the water? :15 - how deep is the head compared to the chest :15 - none breathing stroke head stays still :19 - going to air slight articulation :23 - deepest point of the chin :27 - deepest point of the chin :34 - breakout - FORWARD :38 - breath forward :46 - just over the surface - forward :50 - maximum knee bend :59 - going to air - forward not up 1:02 - how much is out of the water? 1:14 - maximum angle of entire body Wednesday “In competition, you can’t waste time and energy going up and down…or side to side. You have to send everything forward.” – Jeff Rouse, three-time Olympic champion <https://www.goswim.tv/lessons/637-send-it-forward-backward> :00 - stability and forward movement :16 - very traditional big rotation stroke :17 - perpendicular pull :17.5 - very deep finish with sculling upsweep :25 - head stability and moving forward :46 - fast - stable head :51 - slower - stable head 1:04 - precision recovery 1:14 - NO side-to-side movement 1:15 - tight recovery 1:16 - tight entry 1:19 - hyperextension of the elbow 1:45 - constant kick 2:06 - hand slicing to the grab 2:09 - hand slicking to the grab 2:35 - pull pattern 2:56 - bent elbow Thursday David Curtiss: 04- DC Talks Body Rotation To get the feeling of sending it forward, US national teamer David Curtiss uses images like slippery, flow, symmetry, and being like a bullet fired under water. <https://www.goswim.tv/lessons/3491-04-dc-talks-body-rotation> :54 - look at the line :57 - line 1:08 - learn to maximize balance on your side 1:11 - sprinter focusing on line using 2-beat kick 1:13 - 2-beat kick 2:56 - low profile - long bodyline - steady kick 3:03 - life F1 - can be no additional drag 7:10 - NARROW 7:44 - NARROW Friday Scott Tucker: Extend It Forward Olympic sprinter Scott Tucker appears to flow, rather than pull, himself forward. By extending forward on every armstroke and by getting his shoulders and armpits to clear the water, he achieves the narrowest possible bodyline. <https://www.goswim.tv/lessons/682-extend-it-forward> :00 - stable head forward motion :14 - hand switches from leverage to connection :15 - high elbow catch :15.5 - internally rotated wrist to lift elbow :21 - connected arm :21.6 - watch the orientation of the fingers… NEVER up :23 - how much power goes into the set up of the catch? :27 - about to hold water with the arm :33 - forward takes low balanced breathing :39.53 - mouth :46 - head bow wave :47 - breath :50 - nearly his whole body out of the water :53 - body out during breathing :57 - Zoom in on legs 1:08 - stable head 1:20 - learn to swim relaxed 1:36 - experiment with head position low 1:49 - experiment with head position high 2:10 - find what work for you with your coach Saturday Fran Crippen: Stay Long, Smooth, and Efficient Watching Fran Crippen swim freestyle, you get the impression he’s not so much pulling as simply getting out of his own way and letting his arms fly through the water. <https://www.goswim.tv/lessons/129-freestyle-technique> :11 - line :13 - balance :18 - alignment - direction :19 - slight angle because of angle :23 - using the line to help determine the stroke :27 - stable head :28 - line during breathing :31 - line during possible sighting :36 - over rotation of head for breath :36 - early head turn back :43 - where are you going? Forward :52 - great leverage point :53.9 - great leverage point for the weight-shift :56.88 - swim with your lats :58.33 - swim with your lats 1:29 - stay narrow to draft 1:52 - oversize paddles - requires a straight arm path 2:05 - straight arm path = forward Sunday Brad Tandy The shape that you present to the water makes a huge difference in how efficiently you can send your energy forward. Brad Tandy demo’s this with a simple kick drill in the Endless Pool. <https://www.goswim.tv/lessons/2941-rotate-to-extension> :07 - prone balance :10.8 - rotation :12 - extension :18 - prone balance :20 - rotation and extension :21 - moving forward by changing shape Bonus: Bruno Fratus: Hands Bruno’s fingertips are always driving forward, giving the impression that he’s FLYING through the extension forward. <https://www.goswim.tv/lessons/2376-freestyle-hands> Amanda Beard: Send It Forward “Everything that I do with my stroke is designed to help me reduce drag and move forward…to get to the other end of the pool.” -- Amanda Beard <https://www.goswim.tv/lessons/529-send-it-forward> Misty Hyman: Send It Forward “Sometimes we get so caught up in pulling hard and kicking fast that we forget which way we’re supposed to go when we swim. It’s FORWARD.” -- Misty Hyman <https://www.goswim.tv/lessons/521-send-it-forward> Teaching Phrases: Send It Forward: Phrases to use with your swimmers Breast · Horizontal body line · Find a clean line · Get out of your own way · Balanced body line · Swim in a cylinder · Create a hole that you want to go through · Think about what path you’re making through the water · Pierce a hole through the water · Aim forward and shallow with the hands · Finish the LINE before starting the next stroke · Focus on cleaning up EVERYthing Fly · Send your energy forward, not up and down · Get into the line and ride it · Keep head/neck alignment stable · Think forward, forward, forward Back · Minimize the work it takes to get to the other end · Keep all parts of your body in a narrow, straight line · Everything needs to press in the right direction · No side-to-side motion · Maintain a constant, steady kick to keep driving you forward · Get into an immediate catch Free · Cut through the water · Create a clean body line · Relax, flow, feel the water · Search your way into a balanced position · Focus on moving FORWARD rather than on pulling · Don’t disrupt the water · Become as small as possible when you try to move forward · Don’t mess up your balance when you breathe · Learn to swim relaxed · Aim for constant forward motion – no starts and stops · Learn to SHAPE your body. Experiment while flat, on the side, on the back, etc. · THINK about moving forward · Simplify and apply Chat: 12:11:06 From William park ChPC To Glenn Mills(privately) : Sorry I have to go but your teaching n keeping all of us updated is a gift. We are all so fortunate to have GoSwim. So Go Blue 12:15:18 From Melinda Wolff : Beautiful stroke! It takes a lot of shoulder flexibility, which we Masters are lacking ... although I think we all can improve our flexibility by focusing on that via dryland exercises. 12:18:53 From Melinda Wolff : I like seeing it in slow mo. You can see that he keeps his arms ahead of his body vs. getting his upper arms "stuck" on his sides. 12:25:19 From Monty Krieger : fly: side breath vs straight ahead breath? 12:28:27 From Melinda Wolff To Glenn Mills(privately) : OMG - I didn't know about Rich Thornton! So sad ... 12:33:32 From Melinda Wolff : what makes this BA "old school?" the end of the stroke? 12:37:10 From Cindy Dyer : As masters, my coaches tell us to enter at 11 and 1? Is this the newer concept? 12:37:12 From Paul Howard : On item we focus on is the placement of the little finger in first not the back of the hand which he does well. 12:38:39 From Monty Krieger To Glenn Mills(privately) : why does he wait so long to move into the slice into the water hand? 12:39:26 From Ruth cheung : Can i watch this on YouTube , I have work meeting or else I would finish this. I love it ! 12:39:31 From Monty Krieger To Glenn Mills(privately) : as you get older, more body fat helps you stay high in the water!!! (HaHa) 12:40:50 From Beth Baker : Is depth of catch what creates rotation? 12:42:57 From Beth Baker : So the shoulder lift is purposeful? 12:52:16 From Dan Jimar : very little 12:53:46 From Beth Baker To Glenn Mills(privately) : Would there be that much “front quadrant” in a sprint? (Scott T) 12:56:01 From O Thomas Johnson : Whats impressive is how small his bow wave is, and how narrow it stays 12:56:46 From O Thomas Johnson : That wave not only goes out but goes down as well 12:58:00 From Melinda Wolff To Glenn Mills(privately) : was that Fran Crippen? 12:59:43 From Dan Jimar To Glenn Mills(privately) : railroad track drill, go right over the line of the bottom of the pool 12:59:48 From Stacy Sweetser : Love to see a great lat flare! Impressive 13:02:13 From Dan Jimar To Glenn Mills(privately) : will the bonus videos be the notes on the web page? 13:03:22 From Glenn Mills : Reacted to "Love to see a great ..." with ❤️ 13:03:24 From Beth Baker To Glenn Mills(privately) : OMG LOVED this session. One of your best. So comprehensive. THANK YOU!! 13:03:25 From Cindy Dyer : Do you have a drill for engaging lats? I don’t think I have any! 13:06:35 From Barbara Hummel : Hi Cindy. We have a few. I like this as a possible theme of the week and will put it in the cue! 13:06:53 From Beth Baker : Reacted to "Hi Cindy. We have a..." with ❤️ 13:08:02 From Berrin Yavuzer : Reacted to "Hi Cindy. We have a…" with ❤️ 13:08:32 From Berrin Yavuzer : I would like to know too Barbara 🙂 13:09:00 From Stacy Sweetser : Thank you! Always educational and inspriational sessions. 13:09:36 From Monty Krieger : Is there any way to allow us to sign in for all sessions at one time? 13:09:39 From Kirsten Hinds : Thank you! 13:09:40 From Lesley Dusevic : Many thanks! 13:09:40 From Piotr Pohorecki : Thank you! 13:09:51 From Kathy Eaton : Thanks…great one today!

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. 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 25, 2023 - Butterfly Release - What We Taught at Summer Camp

What We Taught at Summer Swim Camp: Butterfly Early Release At summer swim camp, we have limited time to devote to each of the strokes, so we have to be strategic about what we teach. We search for the ONE THING that will bring the most improvement to the most swimmers. For butterfly it’s a no brainer: Early Release. Monday Butterfly Drills: Short Release This focus point can be imperceptible to the naked eye, but the feeling to the swimmer may be a game changer. <https://www.goswim.tv/lessons/1972-butterfly-short-release> :36 - exit the hands OUT not back Tuesday Steve Haufler: Getting Stuck at the Back Steve shows how a simple switch from extended release to early release of the hands can transform your butterfly. <https://www.goswim.tv/lessons/156-mistakes-getting-stuck-at-the-back> :17 - even trying to do it wrong Steve still exits wrist first :19 - manipulation :24 - exit the hands to the sides :29 - send the hands out while still in the water :36 - review angel :44 - back scull 1:15 - palms facing back on exit Wednesday Butterfly Basics: Float, Diamond, Angel, Swim Float. Diamond. Angel. Swing. It’s a mantra we learned from Steve Haufler and it really works for imprinting a proper butterfly pull with an early release of the hands. <https://www.goswim.tv/lessons/3105-float-diamond-angel-swing> :14 - Float :16 - diamond from front :21 - angel :24 - swing :34 - diamond is in front of the shoulders 1:04 - watching the shadow Thursday Butterfly Basics: Vertical Butterfly Jumps This drill is addictive…and possibly the best way to learn an effective butterfly pull and recovery, with an early release. <https://www.goswim.tv/lessons/3161-vertical-butterfly> :06 - Float :07 - Diamond :08 - Angel :09 - Swing above water :29 - Float :33 - try to keep the hands stationary :44 - hands out to the sides to swing 1:06 - build a rhythm 1:10 - swing from above 1:24 - Diamond from the side Friday This overhead footage of Olympian Kim Vandenberg, shows how an early release of the hands can create flow, rhythm, and ease. <https://www.goswim.tv/lessons/1574-butterfly-head-and-recovery> Show in app - Kim at 21.9 seconds Saturday Kaitlin Sandeno: Slow-Motion Butterfly Kaitlin Sandeno’s effortless butterfly from every angle. Notice how she rounds out the pull for an early release. <https://www.goswim.tv/lessons/571-slow-mo-butterfly-kaitlin-sandeno> Show in app - Kaitlin at 1:36.21 Sunday Kelse (Worrell) Dahlia: 3-3-3 Butterfly Olympian Kelsi Dahlia shares one of the best drills for working on butterfly early release without letting the stroke fall apart. <https://www.goswim.tv/lessons/2349-3-left-3-right-3-whole-stroke-butterfly> :33 - Float - Diamond - Angel - Swing - Play slow :42 - Angel Bonus Misty Hyman: Release the Hands Early Olympic 200 fly champion Misty Hyman finds that an early release helps the hands accelerate as they leave the water. This gives her a quicker rhythm and lets her attack forward as the hands enter. <https://www.goswim.tv/lessons/409-give-it-up-in-the-back> :51 - James Guy: Butterfly Full Body James thinks about sweeping the hands back and OUT. <https://www.goswim.tv/lessons/2595-butterfly-full-body> Wu Peng Notice the acceleration of Wu’s hands as they finish the pull and then snap out of the water. The snap comes from an early release. <https://www.goswim.tv/lessons/1327-butterfly-hands-underwater>

Backstroke - Double Arm

Do you over-reach on your backstroke? Having a hard time keeping your hips up? Wondering how your hands should exit to initiate the recovery? Want to get the feeling of where you start your pull? Want to get a bonus effect of practicing your breaststroke underwater pull? This drill is for YOU! Why Do It: This old standby is actually a pretty amazing drill, because it lets you focus on so many different things. We'll hit on a few of them, but you can add your own. And remember...choose just one focus point at a time. How to Do It: 1. Push off on your back with both arms above your head and start flutter kicking. 2. Pull down with both arms at the same time, making sure you keep your hands under water. 3. Finish the stroke and recover both hands at the same time as well. How to Do It Really Well (the Fine Points): See, the drill is very easy, but there are so many fine points to it. By focusing your attention on one of the specific points, you'll feel it working. 1. If you consistently over-reach on your backstroke pull, double-arm makes this very tough to do, because you have to cross your arms during the recovery to accomplish that. This drill usually helps you get your hands in the water directly above your shoulders. 2. In order to keep your hips up with both arms recovering at the same time, you'll need to lean back into the water on your upper back, and make sure you have a constant kick. 3. You may drag your wrists out of the water because you have so much to think about, but focus on a thumb-first exit, and you'll slice both hands out at the same time. Very clean. 4. To grab the water for an effective catch, you'll have to engage your back and elbows very quickly. Focus on grabbing the water immediately with both hands. 5. While the pull will be a bit behind your head, the double action gives you a good idea of how to create power for the breaststroke underwater pull... a great little bonus.

Flutter Kick - Fins

If you'd like your own pair of FINIS Edge Fins, pick them up here, and don't forget to use the "goswimtv" coupon code for a special price. Here’s a progression that James uses to develop a more constant, continuous kick. He uses the FINIS Edge Fin, which is designed to catch water on the up-kick, which activates the hamstrings and glutes, and encourages you to start the kick from the hips rather than the knees. That said, you can see that James has a supple kick, with some bend in the knee, but he’s focusing on kicking from the hips and kicking with equal power UP and DOWN. James establishes a horizontal body line and a continuous kick. When he adds the arms, he maintains that great body line and constant kick. James pushes off with a dolphin kick, transitions to flutter, and breaks out into a length of freestyle. His thought process? Maintain a constant, continuous flutter kick and horizontal body line, synchronizing the kick with his armstroke. James now starts the length with a constant, continuous kick. He begins by initiating a pull and a half recovery. He’ll hold his arm above the water in a recovery position, and then with a slow, steady move, initiate a pull with the extended arm and switch to the other side. You can see from underwater, that he begins his recovery arm, but then HOLDS it above the water with the arm straight up from shoulder to elbow. This puts a bit more demand on body balance and allows James to feel how that weighted arm above, helps to shift the body into rotation, and aid in the pull of the extended arm. James has to work hard to maintain a constant kick because he’s placing extra weight over his center of gravity with the recovering arm.

May 24, 2022 - Breaststroke Pull Zoom

Monday <https://www.goswim.tv/lessons/487-arm-pull-elbows> :10 - elbows drop passed the shoulders - hips aren’t impacted :16 - hips stay close to surface :22 - it’s the height of the elbows that matter Close to the surface from the end of the pull through the recovery :29 - look at where the elbows are :36 - elbows high through extension 1:04 - Roque says to keep the elbows in front of the shoulders at all times. But look. 1:16 - says you’re TRYING to keep the elbows in front, but they probably won’t 1:50 - too big, too far back - big pizza 1:51 - depth of the elbows on recovery 2:02 - start with a mini-pull 2:10 - speed in recovery 2:20 - speed in recovery limits the chance the elbows will drop Tuesday <https://www.goswim.tv/lessons/3068-lane-line-pull> :16 - lay over the lane line and practice the pull pattern :24 - eyes down to feel the movement :42 - lane line inhibits the elbows from going too far back :47 - everything stays in front :54 - see how the elbows stay high and close to the surface 1:10 - lay on the deck and put the arm pit on the corner of the pool 1:20 - elbows slightly dropping You can also do this with a noodle Wednesday <https://www.goswim.tv/lessons/579-slow-mo-breaststroke-kaitlin-sandeno> :15 - depth of the elbows :21 - depth of the elbows on pull - height of the elbows on recovery :33 - high elbow connection :34 - hands nearly touching the sternum 1:03 - high elbow catch 1:23 - look at the height of the elbows on the set up Frame forward to elbows a the shoulders - AT the surface 1:24 - at full depth of the pull, the elbows are nearly out of the water 1:40 - elbows out 1:54 - elbows out - hands nearly touching the body Elbows stay above the shadow of the lane line until fully recovered 1:56 - The ideal timing - eyes below arms - arms extended - kick just starting Thursday <https://www.goswim.tv/lessons/60-breaststroke-head-on-underwater-slow-motion> :10 - still about the elbows - look how tight :11 - hands staying inside the tube of the body :19 - high elbows :25 - high elbows and then they stay at that height through the entire pull :29 - watch the height of the elbows through the entire pull and recovery :36 - eyes down until the corners Friday <https://www.goswim.tv/lessons/875-breaststroke-outsweep-and-head-to-air> :05 - eyes up a bit earlier than Robert :05 - wide hands - high elbows :08 - elbows just under the surface initiating the recovery :10 - elbows stay high through full extension :11 - ideal timing - hands directly forward :19 - elbows AT the surface during catch :21-:22 - elbows actually go slightly UP during extension :24 - step through to show ideal timing :31 - look at the surface disruption from the height of the elbows Saturday <https://www.goswim.tv/lessons/1979-breaststroke-front-scull> :02 - elbows don’t go as far back :08 - hands attack forward - elbows rise :14 - elbows at surface - down and out - up and in :20 - stationary elbows - high and in front of shoulders :30 - very little movement from shoulder to elbow :34 - WATCH your hands :40 - sculling - palm is always pitched to push water slightly back 1:00 - no backward movement of the hand - no sweeping or curling 1:18 - small dolphin or pull buoy to isolate the arms Sunday <https://www.goswim.tv/lessons/594-underwater-breaststroke-drill> :04 - small body dolphins with arms out front :17 - mini pull with elbows in front - dolphin kick :39 - full pull with breaststroke kick - underwater breaststroke :52 - full pull showing elbows may come slightly behind the shoulders 1:05 - this drill will help to understand if the elbows are coming too far back Bonus: <https://www.goswim.tv/lessons/528-skinny-arms-in-front> :42 - elbows back - hands nearly touching the body :46 - elbows scraping across the surface - HIGH :57 - elbows high 1:24 - narrow and high recovery <https://www.goswim.tv/lessons/577-slow-mo-breaststroke-erik-vendt> :24 - high elbow catch :25 - full arm nearly completely out of the water :27 - ideal timing :29 - beautiful line :36 - shrug to get arms higher WIDE recovery :50 - hands initiate wide - elbows NEARLY out :52 - Lands narrow Zac Stubblety-Cook World Record From the stands: <https://www.youtube.com/watch?t=65&v=XakYhyKL8RQ&feature=youtu.be> From Amazon: <https://www.youtube.com/watch?v=sEeXXijKO8Q>

Nov. 22, 2022 - Straight-Arm Sprint Freestyle

Sprint Free Straight-Arm Recovery While most swimmers are taught to swim freestyle with a bent-arm recovery, more and more SPRINT freestylers are turning to a straight-arm recovery. If you’ve never experimented with straight-arm recovery, it’s worth trying! This week we look at six sprint freestylers and how they train for a straight-arm recovery. <https://www.thestar.com/sports/olympics/2012/06/20/johns_hopkins_study_says_straight_arm_front_crawl_a_faster_stroke_for_swimmers.html> Monday <https://www.goswim.tv/lessons/2374-slow-to-fast> From beginning - the throw :32 - left arm straighter than right :34 - fingers slightly ahead of the rest of the arm :36 - heavy arm slows and drives slightly forward 1:00 - swimming slower than race pace 1:45 - slow - bent elbow recovery 2:07 - slow - bent elbow recovery 2:42 - starting to throw 3:09 - full straight-arm throw Tuesday <https://www.goswim.tv/lessons/1405-freestyle-extension> 08 - Straight arm recovery :19 - avoids underwater extension for sprinting :24 - step through to finger first :26 - wrist articulation in recovery :44 - wrist articulation on entry :49 - wrist articulation on entry :53 - wrist articulation on entry Wednesday <https://www.goswim.tv/lessons/1294-freestyle-fist-drill> :09 - fist drill :20 - modified fist :23 - forearm catch :31 - very straight arm recovery :43 - pivoting the arm into catch :57 - full arm catch Thursday <https://www.goswim.tv/lessons/681-relaxed-recovery> :11 - fast lap - play through Then back up showing wrist articulation :26 - fingers in first :38 - straight but hooked :50 - look at how rotated the shoulder is 1:02 - wrist 1:45 - talking about the weight of the arm 2:01 - timing shifts when rate increases 2:27 - the throw 2:44 - the fingers 2:52 - the fingers 2:57 - the breath Friday <https://www.goswim.tv/lessons/3170-andi-direct-catch> From beginning… look at the high recovery and rotation 1:12 - working on the left hand during the breath 1:17 - left hand internally rotated during the breath 1:31 - leverage 1:33 - leverage 1:39 - leverage Saturday <https://www.goswim.tv/lessons/1771-matt-targett-fast-free-from-above> From beginning - throwing the arms :20 - arms opposing - wrist articulated :34 - throws slightly more to the side than the top :44 - arms land in front of shoulder :51 - fingers slightly lead the way :59 - sprinter breath 1:11 - sprinter breath Sunday <https://www.goswim.tv/lessons/2280-freestyle-with-a-stick> :08 - lift the back first :22 - catch driven by the core :36 - long straight arm like in the first link :40 - start with the recovery :43 - start with the recovery :47 - kayak 1:00 - recovery starts first 1:08 - stays on side until the transition to the other side 1:20 - straight arm above 1:24 - straight arm above 1:53 - straight arm under Bonus: Freestyle Drill: Vary Your Recovery <https://www.goswim.tv/app/lessons/633fb611efb683328357d1d9>

Dec. 6, 2022 - Bent-Arm Freestyle Recovery

Freestyle Bent-Arm Recovery Most swimmers use a bent-arm recovery in freestyle. This week we look at the fine points: how to teach it; how, when, and why to use it; and how to modify it for speed and open water. Monday <https://www.goswim.tv/lessons/1792-advanced-freestyle-swim-lesson-3-arm-recovery-and-hand-entry> :26 - low recovery for slower swim :30 - straight arm for fast :50 - initial teaching is big arms 1:16 - hands need to be able to enter flat 1:24 - practice while standing in shallow water 1:39 - position 11 freestyle 2:15 - watch for hand entry - aim for flat 2:33 - thumb leads into recovery 2:36 - manipulation of arm movement 2:54 - on deck practice 3:03 - stationary scooter drill 3:11 - pulling in a straight line 3:13 - recovering with a bent elbow 3:29 - in water scooter drill 3:42 - without paddles Tuesday <https://www.goswim.tv/lessons/3040-fingertip-drag> From beginning - watch the fingers on the surface :12 - watch the drag lines :25 - watch the drag lines :31 - arm extends forward :40 - drag lines should be straight :52 - low hand - high elbow Watch until the end Wednesday <https://www.goswim.tv/lessons/1809-haufler-top-freestyle-drill-4-sailboat> :04 - first pause in recovery position :08 - kick in side balance position with paused recovery :21 - static position rehearsing recovery and entry :26 - look at the low breath :40 - look at the balanced line Great switch timing for the rest of the lap Thursday <https://www.goswim.tv/lessons/1135-smooth-freestyle-head-position> :04 - early elbow bend :10 - balanced breath :16 - low recovery - head turned slightly further but in line :40 - low recovery - simple head turn - lead hand extended Continue watching until the end Friday <https://www.goswim.tv/lessons/1684-freestyle-above-side-slow-motion> :01 - bent arm recovery :08 - early breath - arm extended - recovery just beginning :13 - great connection with pulling arm and recovering arm :22 - relaxed wrist :29 - relaxed wrist - low breath - lead hand extended :56 - relaxed low recovery 1:03 - open mouth breath Saturday <https://www.goswim.tv/lessons/97-freestyle-full-body-above-water> :05 - low recovery at a higher tempo :08 - low and forward attack :18 - low breath low recover lead arm pulling :20 - look at the timing of the pulling arm and recovering arm :22 - see the small sway in Roberts right hand setting the catch Sunday <https://www.goswim.tv/lessons/1786-martin-liivamagi-freestyle-above-water> From beginning - low relaxed arm :08 - low rotated head for breath :16 - starts to open up the recovery a bit :29 - starting to increase rate - arm gets straighter :33 - initiation of recovery larger :42 - hand still getting ready to pierce the water :50 - relaxed wrist into the recovery 1:03 - full arm entering at the same time - fingers SLIGHTLY ahead 1:07 - same as above - fingers slightly ahead 1:15 - head sinking after breath Bonus Karlyn Pipes Free: BONUS – Arm Recovery Karlyn’s recovery is somewhere between straight arm and bent arm. <https://www.goswim.tv/lessons/391-bonus-arm-recovery> Freestyle Drills: Stun Gun <https://www.goswim.tv/lessons/1059-freestyle-stun-gun> Fran Crippen: Freestyle Technique – Stay Long, Smooth, and Efficient <https://www.goswim.tv/lessons/129-freestyle-technique> Jason Lezak: Breathing and Recovery <https://www.goswim.tv/lessons/976-breathing-and-recovery>

Dec. 13, 2022 - Breaststroke - Up and Over Arms Zoom

While watching Chase Kalisz, Summer McIntosh, and Leah Hayes at the US Open, we were struck by the up-and-OVER aspect of their breaststroke. We looked for examples of this in the GoSwim archive, and it’s our theme of the week. Monday <https://www.goswim.tv/lessons/239-connect-hands-head-and-hips-going-to-streamline> :20 - head going up - hips going forward :27 - the highest point in stroke - eyes up :29 - hands bisecting the surface :34 - arms at corners - eyes coming up :35 - piercing through the surface :36 - hands DIRECTLY forward :41 - piercing through the surface :50 - pressing up through the surface :57 - head in perfect line to make sure no momentum is lost 2:01 - ready to pierce - frame forward to highest point 2:15 - frame forward to highest point 2:23 - frame forward to highest point Tuesday <https://www.goswim.tv/lessons/1204-breaststroke-shoulders-torso> :26 - watch the subtle head movement :29 - head pierces the surface :30 - highest point - hips move forward :30 - framing forward to extended hands on surface :36 - glides to get in front of wake :41 - last thing to show is the upper back 1:23 - show the action of the head lift, insweep and hip draw 1:28 - body on the surface 1:30 - Just under and the arms are already at the corners 1:46 - timing - feet engaged as he is nearly at full extension Wednesday <https://www.goswim.tv/lessons/590-send-it-forward> :15 - great line under :20 - slight chin lift :21 - direct hand extension :25 - piercing the surface :37 - only the to of the head piercing the surface :53 - :) 1:20 - piercing the surface 1:25 - frame forward to Davo’s head straight forward 2:07 - leveraging UP 2:11 - look how he’s leveraged 2:26 - eyes down for most of the stroke 2:40 - frame through the stroke 3:04 - Throw from the back 3:20 - head comes up Thursday <https://www.goswim.tv/lessons/537-slow-mo-above-water-side> :21 - head pierces the surface :22 - hips draw forward :28 - diving forward :47 - dynamic head lift - piercing :48 - directly up at the top of the breath :50 - leaping or diving forward Head falls between the arms Slow observe the rest of the length 1:54 - dynamic hip draw 2:01 - elbows drive forward 2:02 - back last to show Friday <https://www.goswim.tv/lessons/1346-shoulders-torso-above> :13 - look how much is above water in extension :18 - full separation :24 - driving to extension :28 - watch the head lift at the corners :36 - then dive back down to extension 1:00 - watch the exhale prior to the head coming up 1:04 - everything back in line prior to kick 1:10 - in front of the wake & exhale Saturday <https://www.goswim.tv/lessons/3071-separation-drill> :15 - head lift at corners :16 - insweep and up and drive forward :24 - piercing head :25 - fast hands forward :29 - watch the start of the exhale :30 - BEAUTIFUL image - but if people only saw the image (face resistance) :31 - subtle knee bend which is the natural movement 1:18 - what typically instinctively happens 1:34 - what we want to happen Sunday <https://www.goswim.tv/lessons/2047-breaststroke-mchugh-rate> :05 - UP :19 - eyes completely down :19 - nearly NO time spent in extension - feet are nearly closed :38 - dive immediately to corners - obviously INTENSE :44 - hands dive forward first :45 - immediately to corners Watch until 1:02 - eyes totally down Frame forward showing eyes lifting 1:03 - pierce the surface 1:08 - diving over the surface 1:09 - head up hips forward Bonus Summer McIntosh wins 400 IM at US Open <https://youtu.be/nLF_2yePBCg?t=196> <https://youtu.be/nLF_2yePBCg?t=214> Chase Kalisz wins 200 IM at US Open <https://www.youtube.com/watch?v=EoTdTdXHfng> <https://youtu.be/EoTdTdXHfng?t=127> <https://youtu.be/EoTdTdXHfng?t=144> <https://youtu.be/EoTdTdXHfng?t=150> Leah Hayes amazing breaststroke leg 200 IM at US Open <https://www.youtube.com/watch?v=EjJlA8KQbtw> <https://youtu.be/EjJlA8KQbtw?t=102> Brendan Hansen: Head-Up Breaststroke <https://www.goswim.tv/lessons/260-head-up-breaststroke> :43