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May 27, 2025 - Breaststroke Timing

GoSwim Live - Breaststroke Timing No two breaststrokes are alike. But great breaststrokes share one thing: streamline timing. Join us this week as we discuss how and why to improve your breaststroke timing and LINE. Monday Brendan Hansen: Streamline Timing Slow-motion footage of Brendan Hansen reveals his timing. Get the front end of the body back into streamline before delivering the kick. https://www.goswim.tv/lessons/237-streamline-timing Tuesday Amanda Beard: Streamline! For Amanda Beard, breaststroke timing comes down to creating as little resistance as possible when she pulls, kicks, and glides. https://www.goswim.tv/lessons/524-streamline Wednesday Eric Shanteau: Breaststroke Timing “Breaststroke is all about timing. If your timing is off, different parts of your body are going to be fighting each other and your whole stroke will be off.” -- Eric Shanteau https://www.goswim.tv/lessons/733-breaststroke-timing Thursday Breaststroke Drill: Kick Recovery Timing (Adam Ritter) Here’s how to time the recovery of your kick for a faster breaststroke. It’s all about maintaining your LINE for as long as possible in each stroke cycle. https://www.goswim.tv/lessons/2084-breaststroke-kick-recovery-timing Friday Breaststroke Drill: Separation Drill Here’s a great combination: Glenn Mills demonstrating a Steve Haufler drill for improving your breaststroke timing. https://www.goswim.tv/lessons/1391-breaststroke-separation-drill Saturday Breaststroke Drill: Toe-Draw Recovery This timing focus lasts for an instant but can have a major impact on improving your breaststroke LINE. https://www.goswim.tv/lessons/1968-breaststroke-toe-draw-recovery Sunday Breaststroke Drill: Timing Your Breath Are you muscling your stroke…or finessing it? The answer lies in how you time the breath. https://www.goswim.tv/lessons/921-breaststroke-timing-your-breath Summary Website Development and Future Plans Glenn and Thomas discussed the development of Glenn's website, noting its evolution since 2007-2008. They briefly touched on the high cost of transcription services in the past, with Glenn mentioning that AI advancements might now make such services more affordable. The conversation then shifted to Glenn's plans for a clinic and race, which he had to miss this year but hopes to attend next year. The conversation ended with Glenn preparing to start a recording about breaststroke timing, with Berrin confirming the video quality looked good. Enhancing Young Swimmers' Techniques Glenn shared insights from a clinic with young swimmers in Indiana, emphasizing the importance of teaching stroke length, stroke rate, and proper technique. He highlighted how focusing on breaststroke can significantly impact young athletes' understanding of swimming concepts. Glenn stressed the significance of achieving a streamlined position and gliding for longer periods, which are skills that elite swimmers can master by slowing down. He also discussed the need to convey to young swimmers the idea that they can emulate the techniques of Olympians by owning the environment of the water and making productive movements. Breaststroke Technique and Timing Glenn discussed breaststroke technique, focusing on timing and body position. He emphasized the importance of "down and out" before "up and in" movements, and explained how to achieve a streamlined position underwater. Glenn also highlighted the significance of proper foot engagement and timing, advocating for the front of the body to be ready to accept propulsion before the kick. He stressed the importance of hitting the line at the end of each stroke and encouraged continuous practice of these techniques. Understanding Amanda's Breaststroke Technique Glenn discussed the swimming techniques of Amanda, focusing on her breaststroke style and the mathematical principles behind it. He explained that Amanda's high swimming position was not just a rule to follow but had a specific reason, which was later understood through Amanda's analysis. Glenn highlighted how Amanda's technique, particularly her use of the streamline position, differs from what is typically taught, emphasizing the importance of understanding the "why" behind swimming techniques. Breaststroke Technique Analysis and Adaptation Glenn analyzed Amanda's breaststroke technique, noting her unique ability to draw her arms high while maintaining power and efficiency. He emphasized that while her technique might appear flawed to beginners, it demonstrates the importance of finding the right balance in breaststroke through mathematical equations and individual adaptation. Glenn also discussed the role of the pole in breaststroke, explaining that it anchors a spot in the water to draw the hips forward, and highlighted Amanda's ankle flexibility and kick strength as key factors in her success. Breaststroke Kick Technique Analysis Glenn discussed breaststroke technique, focusing on the timing and positioning of the kick. He analyzed videos of swimmers like Eric Chanto and Adam Ritter to demonstrate how different athletes execute the stroke with varying degrees of kick recovery and flexibility. Glenn emphasized the importance of delayed kicking and full body extension, attributing these techniques to successful coaches like Eddie Reese and David Marsh. He also introduced the separation drill as a method to teach swimmers to delay the initiation of the kick, highlighting its effectiveness in improving stroke technique. Russian Swimmer's Artistic Breaststroke Technique Glenn presented a video analysis of a Russian swimmer's breaststroke technique, highlighting her exceptional hip and ankle flexibility, early foot turnout, and smooth foot recovery. He emphasized the importance of maintaining a narrow kick recovery and keeping the toes together for as long as possible during the stroke. Glenn compared the swimmer's technique to Russian ballet, describing it as "artistic" and "beautiful," and suggested that swimmers focus on the sliding motion of the front of the foot and toe during the stroke. Breaststroke Technique and Movement Fundamentals Glenn discussed breaststroke technique, emphasizing the importance of proper timing and head position. He showed a video of a swimmer demonstrating incorrect technique, with the head too high. Glenn explained that in breaststroke, the hands should primarily move outwards rather than backwards, using leverage to draw the body forward. He also shared insights from his experience filming with Ernie in 1983, highlighting the minimal backstroke movement in breaststroke. Beth asked about the concept of pushing water backwards versus an "out and in" motion, to which Glenn confirmed that breaststroke involves more of an outwards movement. Breaststroke Coaching and Technique Discussion The group discussed breaststroke coaching techniques, with Aleks explaining their focus on separation drills and pull work with children, particularly using butterfly kick to improve timing. Glenn shared a story about a para athlete who demonstrated resilience during a drill involving push-ups for incorrect stroke counts. The discussion covered ankle flexibility exercises and their importance in preventing knee problems, with Glenn recommending specific exercises from a previous "Get Ready to Go Swim" series. The conversation ended with Barbara suggesting future topics, including open water skills and relay starts, with Berrin confirming an upcoming session on sculling.

May 20, 2025 - Butterfly Rhythm

Butterfly Timing and Rhythm “Rhythm and timing are so important in butterfly. When you get the rhythm and timing just right, it can feel like you’re FLYING through the water.” – Misty Hyman, 2000 Olympic gold medalist, 200 butterfly Join us this week as we search for effortless butterfly. Monday Misty Hyman: Two Kicks Per Stroke “When I think about butterfly timing, I think about taking two kicks per stroke. I kick my hands in…and kick my hands out.” https://www.goswim.tv/lessons/853-two-kicks-per-stroke-updated Tuesday Building a Better Butterfly: Vertical Butterfly Jumps To teach butterfly timing, start by teaching a proper pull and recovery pattern. This can be done on deck…or by doing vertical butterfly jumps. https://www.goswim.tv/lessons/3161-vertical-butterfly Wednesday Building a Better Butterfly: Kick When the Hands Land After mastering a proper pull pattern when vertical, take it horizontal. To focus on timing, land the kick simultaneously with landing the hands. https://www.goswim.tv/lessons/3158-kick-when-the-hands-land Thursday Building a Better Butterfly: Two Kicks in Front To transition to full-stroke butterfly, add a second kick while the hands are still out in front of the body. This timing can be especially effective for Masters swimmers. https://www.goswim.tv/lessons/3159-two-kicks-in-front Friday Building a Better Butterfly: Single-Arm Butterfly Single-arm fly is the time-tested drill for teaching effective butterfly timing, particularly two kicks per armstroke. https://www.goswim.tv/lessons/3165-single-arm-butterfly Saturday Building a Better Butterfly: Single-Arm Butterfly – 2 Right/2 Left Here’s another proven drill for imprinting butterfly timing and rhythm. Try it with fins! Try it with a FINIS Tempo Trainer! https://www.goswim.tv/lessons/3167-single-arm-butterfly-2-right-2-left Sunday Dave Denniston Breaststroke Drills: Butterfly/Breaststroke Combo Here’s your final exam for mastering butterfly rhythm and timing. Denniston and Winfield (Stitts) are pure poetry. https://www.goswim.tv/lessons/193-butterfly-breaststroke-combo Summary Butterfly Rhythm and Timing Techniques Glenn led a meeting focused on butterfly rhythm and timing, using videos from the Go Swim app featuring Misty Hyman, an Olympic champion. Participants discussed filming techniques and planned to record Steve using the slipstream device, with Berrin agreeing to capture footage and edit it. Glenn emphasized the importance of rhythm in butterfly swimming and shared videos to demonstrate proper technique. The session was informal, and participants were encouraged to ask questions and provide comments. Butterfly Swimming Technique Overview Glenn discussed butterfly swimming technique, focusing on body position and rhythm. He explained the stressed position and how to transition into a more natural position, emphasizing the importance of timing the kicks with hand movements. Glenn also covered exercises to help athletes develop the correct rhythm and technique, including using fins for body dolphin kicks. He addressed common misconceptions about butterfly kicks and stressed the importance of consistency in teaching. Butterfly Swimming Technique Demonstration Glenn demonstrated a butterfly swimming technique focusing on body position and breathing. He explained how to maintain the correct head and chin position to avoid going too deep underwater, using Misty's Olympic-winning technique as an example. Glenn emphasized the importance of the "down and out, up and in" motion for rhythm and timing, particularly for breaststroke, and highlighted how this exercise helps swimmers learn to breathe without using their arms. He also discussed the benefits of keeping a slight cap sighting for younger swimmers and the value of reviewing and planning each stroke phase. Swimming Techniques and Efficiency Training Glenn and Steve discussed swimming techniques, focusing on exercises to improve stroke efficiency and rhythm. They emphasized the importance of maintaining a stable position, keeping hands still, and using a sweeping motion to enhance timing and balance. Steve introduced a new "Monster" component for more advanced swimmers to set up a high early catch. They also highlighted the benefits of using fins and a snorkel for extended practice and introduced key phrases like "float," "diamond angel," and "swing" to simplify and reinforce proper technique. Single-Arm Butterfly Stroke Techniques Glenn demonstrated and explained various techniques for teaching single-arm butterfly stroke, emphasizing the importance of focusing on specific movements like "kick the hands out" and "pop the hips" to improve timing and coordination. He highlighted the use of fins and the need for patience in practicing these drills, noting that they are effective for building the second kick without overwhelming the swimmer. Glenn also discussed the importance of breathing to the side in straight butterfly to maintain a straight head position and the need to avoid breathing on full strokes during these exercises. Butterfly-Breaststroke Drill Techniques Glenn discussed a drill that combines butterfly and breaststroke, emphasizing the importance of maintaining a consistent rhythm throughout the stroke. He explained how to adjust technique to maintain rhythm, using examples from Olympic swimmers like Staciana and Davo. Glenn also addressed questions about single-arm drills, breaststroke kick timing, and the legality of using breaststroke kicks in butterfly races for masters swimmers. He stressed the importance of delaying the recovery of the legs in breaststroke to prevent pushing effects and improve technique. Butterfly Technique and Timing Discussion The group discussed breath timing and butterfly technique, with Mike sharing his approach of teaching arms to start and end in the front to prevent late breathing. They reviewed a recent article by Doug Cornish on swimswam that demonstrated proper timing and body position in butterfly. The conversation also covered a vertical drill involving jumping off the bottom and taking one stroke before breathing, which Mike was planning to use in his training. Butterfly Swimming Teaching Techniques The group discussed various techniques for teaching butterfly swimming, with Aleks sharing his method of using a "thumbs up" drill to prevent hand dominance and Glenn agreeing it was an effective way to eliminate errors. Orin raised concerns about struggling butterfly swimmers who maintain an incorrect U-shape in the water despite drills, and Glenn suggested watching Misty's video for solutions. The discussion included several troubleshooting tips, including using a tempo trainer, early arm exit, and lane line drills, with Karen and others sharing their experiences with different coaching approaches.

Step 4 - Repeat Step 3 with rate

Get your Tempo Trainer at a SPECIAL Discounted Price by using Promo Code - goswimtv - at checkout. Step 4 is a series of steps, with the rate increasing. We’ll be using a Tempo Trainer for this. First, start the Tempo Trainer at a slow rate. Something slower than the athlete wants to do. Have the athlete match the forward and backward sweep of the arms and legs according to the rhythm. They can say to themselves on each beep - FORWARD BACKWARD FORWARD BACKWARD. We want to start the process by making sure they know it’s NOT just a forward kick, it’s both sides of the kick. We will now gradually increase the rate by decreasing the time between kicks on the Tempo Trainer. We’ve moved to .65, with the swimmer continuing to repeat FORWARD BACKWARD on each beep. Increasing the rate by decreasing the time between beeps by 15/100s of a second to .50, the focus is STILL the FORWARD BACKWARD movement by the athlete and trying to get the MAXIMUM amplitude within the allowable rate. It’s starting to get serious now. Increasing the rate to .35, the athlete may have to change the mantra to FRONT BACK to keep up. Again, try to get as much amplitude or forward and backward movement within the rate. Our final rate is .20, as fast as the Tempo Trainer goes. Finding the breaking point, or rate where we don’t grab as much water, helps us to determine the best rate for the athlete. Don’t be afraid to push this to the limits. You could be surprised at what’s possible.

Freestyle - Building a Longer Stroke

Get your Tempo Trainer at a SPECIAL Discounted Price by using Promo Code - goswimtv - at checkout. If you want to create effective changes in a swimmer, it takes time. Using the Tempo Trainer can help that long term change. Why do it: Do your age-group swimmers use the techniques you want them to have when they're senior swimmers? If not, here's a great way to train them in to a better stroke. How to do it: 1) Carry a tempo trainer in YOUR pocket, and watch the swimmers you want to help. Match the Tempo Trainer to their tempo during standard training. 2) Give the swimmer the Tempo Trainer everyday. Start him out at the rate he's used to so he can become accustumed to the constant beep. 3) For the first week, keep the swimmer at the standard tempo. 4) Each week after that, INCREASE the setting on the Tempo Trainer by .02, or 2/100ths of a second. We started at .87 and continued up to .89, .91, .93, .95... etc. 5) Make sure the swimmer stays at the same intervals, and does their best to maintain the same speed as they previously did. How to do it really well (the fine points) If you're in this for the long haul, then the long term changes take a while. While this illustration was done in a series of 50s, we see the opportunity this young swimmer has IF he continues to work along these lines. Each 50 we did, as the stroke rate slowed, was the same speed, or the same time. Imagine if this was done week after week, for 4, 5 or 6 weeks, what the standard stroke would be at the end of that time. The ending stroke holds much more potential than the beginning stroke, and as this athlete matures and adds strength to the mix, we want him to be able to maintain that longer stroke... at a much higher rate.

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

Breaststroke - Forced Hand Speed

Many young breaststrokers search for power rather than finess when trying to go fast. Sometimes forcing them into a rate above what's comfortable can help them keep the hands quick, and where they should be. Why do it: Pulling back too far can get many swimmers stuck in breaststroke. If the hands are too far back, and the breath takes too long, many swimmers pause or stop in this position. How to do it: 1) You're going to need a few tools for this. A) Finis Tempo Trainer, B) Big paddles, C) Fast fins. 2) Set the Tempo Trainer to a relatively slow speed, we'll say 1.50 for this exercise. 3) The swimmer pushes off and gets used to the pace. Take a single dolphin kick underwater on each beep. 4) Initiate a stroke of breaststroke on every other beep. Do this so the swimmer can start to feel how to get the hands forward. 5) Move to taking a stroke, with a dolphin kick on every beep. This should be a fairly quick pace, maybe even just a bit above what the swimmer's normal pace is. 6) Decrease the time by .10 on the Tempo Trainer and repeat. How to do it really well (the fine points): Keep pushing the time down until it's nearly impossible for the swimmer to keep up with the pace. We pushed this down to 1:00 on the Tempo Trainer. While not easy to keep up, it certainly should keep the hands a bit further out. Also, if you tuck up the legs for a dolphin kick, you'll create too much restance to keep this higher rate up.

Apr 5, 2022 - Playing with Freestyle Stroke Rate

Monday https://www.goswim.tv/lessons/3012-increase-freestyle-stroke-rate Talk about slowing rate Talk about increasing rate 1:40 - first rate 1:57 - second rate 2:27 - reducing use of the legs 2:46 - point of diminishing return 3:06 - very high rate Learning to roll Tuesday https://www.goswim.tv/lessons/2840-freestyle-rate Opposite from the last video - Constant rate - Water speed changes Find the stroke rate for 1:15 The first couple of swims you have to roll - The last couple of swims you have to power and clean the line 1:03 - 1:20 1:17 - 1:17 1:26 - 1:14 - More active kick 1:37 - 1:11 - 1:49 - TIRED! Wednesday https://www.goswim.tv/lessons/1578-freestyle-playing-with-surface-area :22 - fists :30 - hands :36 - paddles Paddles Hands Fists Fists Hands Paddles Advanced - put a Tempo Trainer in Thursday https://www.goswim.tv/lessons/1710-freestyle-building-a-longer-stroke Long term stroke changes :11 - Always carry a couple tempo trainers with you. :16 - Find the swimmer’s stroke rate when they’re just working out :35 - Give the swimmer the tempo trainer at the rate they’re currently swimming :41 - Give the swimmer the TT everyday :48 - for the 1st week - maintain the same rate :57 - each week - slow the stroke rate by .02 while maintaining the same intervals 1:22 - imagine this was done over the course of 2 months - that’s .16 slower stroke rate at the same intervals Don’t forget to also throw in some above rate swimming so practice race pace Friday https://www.goswim.tv/lessons/1878-wax-on-wax-off-set From the beginning 9 @ 12.5 :16 - 10 @ 13.3 :31 - 11 @ 12.1 :47 - 12 @ 11.7 Swim easy 1:08 - 12 @ 11.3 - Reverse the process but maintain the final time 1:22 - 11 @ 11.7 1:36 - 10 @ 11.3 1:50 - 9 @ 11.5 Saturday https://www.goswim.tv/lessons/1008-freestyle-discovering-efficiency-step-2 :11 - part 1 was making people aware of stroke counting Same number of strokes but descend the 50s :51 - 13-14 - @ 35 1:28 - 13-14 @ 34 2:00 - 13-14 @ 31 2:33 - 13-14 @ 29 Repeat 4 times Sunday https://www.goswim.tv/lessons/1881-freestyle-reduced-stroke-100s :06 - 10 strokes :21 - 9 strokes :36 - 8 strokes :51 - Didn’t make it - Immediate awareness of where to start 1:09 - 11 strokes 1:22 - 10 strokes 1:37 - 9 strokes 1:51 - 8 strokes Bonus: https://www.goswim.tv/lessons/3012-increase-freestyle-stroke-rate

Freestyle - Discovering Efficiency Step 2

In Step 1 of our series on discovering efficiency, we counted strokes. In Step 2, we'll add a simple focus point... speed. When you've had a chance to experiment with your stroke count, and you've discovered a count that lets you swim comfortably for 50s, or 100s, or 1000s, then it's time to add time to your equation. You want to see how fast can you swim at that given stroke rate. Why Do It: Learning to swim faster without adding strokes will teach you how to get more out of each stroke. It will also clean up your walls, extend your breathing, activate your kick, and teach you a lot about your stroke count as well. How to Do It: 1. This drill is generally accomplished in a "set". The set we'll use is 4 rounds of 4 x 50 meters. You must use the exact same stroke count through the entire set, but each 50 in each series of 4 MUST get faster. We used a stroke count of 13 strokes on the way down, and 14 strokes on the way back. 2. One the first 50, take it easy and make your stroke count. Get your time and take the prescribed amount of rest. This 50 was 35 seconds. 3. One the second 50, push off with a bit more integrity, and try to grab just a bit more water with each pull. You can also start to use the kick just a bit more, but remember... use the same number of strokes. This 50 was :34. 4. One the third 50, everything gets more intense. Pull with more force, kick with more intensity, but make sure you're doing your best to keep your stroke count exactly the same and to reach full extension on each stroke. This 50 was :31. 5. One the forth 50, swim as fast as you can without adding any strokes. Because you're working for ultimate speed on this, you may want to add a dolphin kick to maintain speed off the wall, but don't cheat by adding too many. You'll find it's tough enough to go very fast without adding strokes, and if you're not great at dolphin kicks, staying under too long will make it even more difficult to descend your time. How to Do It Really Well (the Fine Points) At the end of the 4th 50, allow your time to go back up to the original time, and start the set of 4 x 50s all over again. By the time you get through all 4 sets, if done correctly, you'll not only know more about your freestyle, but also be a bit tired. You may even notice that when you're adding a stronger pushoff, a stronger pull, and a stronger kick, that your stroke rate may try to go DOWN as your velocity increases. Again, try to maintain the exact stroke count. You may also find that if you try to go too fast, your body will want to add a stroke. Try to avoid this at all costs. Next week, we add heart rate to the equation.

Find a Steady Rhythm

Here's a fun way to find the perfect rhythm for your breaststroke and butterfly. You'll be hearing the finis Tempo Trainer right now. This setting will be the rate that you take each stroke with, and you're going to try to alternate breaststroke and butterfly while maintaining the same rate with a dolphin kick. Some swimmers have a faster or slower rate with one of the two strokes. If there is a discrepancy between one of the two strokes it typically means that the swimmer is trying to pull or kick too hard, rather than allow the body to lead the process. We want these strokes driven by the body, especially butterfly. Try to make sure that both strokes have the same rhythm and experiment with the tempo on the Tempo Trainer and experiment with the rhythm or the rate on the Tempo Trainer to find the rate that's just right for you. This helps you make sure that the stroke is driven by the body and not by the arms and legs.

Freestyle - Contrast Drills

Look at the Bottom/Look Forward Swim a length of freestyle with your eyes looking straight forward. Notice what happens to your hips. And notice the amount of effort it takes. Now swim with your eyes looking straight down. Focus on the tiles...and notice what happens to your hips. Swim half a length looking forward... ...and half a length looking at the bottom, with the neck relaxed and head in neutral. Compare your speed...and the ease with which you swim. Crossing the Centerline/Wide Entry Swim a length where you deliberately let your hands cross the centerline. Did you wiggle? Did you notice a loss of power...or that crossing over took more effort? Now swim a length where you enter the hands wide -- outside the shoulders. What do you notice? If you have trouble entering wide, swim half a length of “water polo” freestyle, with your head out of the water. You can see exactly where your hands are entering, and can keep the entry outside the shoulders. After half a length with your head out, put your head in and keep swimming, but with the hands entering just outside the shoulders. Notice how the wide entry sets you up for a high-elbow catch, and helps you put the umph at the front part of your stroke. Over-Rotation/Flat Shoulders Swim one length with exaggerated shoulder rotation. Really plunge each shoulder into the water. Let your body roll and wiggle as you send the shoulders deep. Then swim a length with your shoulders “flat” or “quiet.” Instead of focusing on rotation, focus on keeping the shoulders level and stable. With less shoulder rotation, you should feel that it’s easier to set up a high-elbow catch, and that it’s easier to maintain a quick, steady rhythm with your pull. Try half a length with more rotation...then half length with quiet shoulders and less rotation. Compare how much power you feel. Broken Wrist/Straight Wrist To emphasize the importance of a firm, straight wrist, swim a length where you initiate the catch by bending the wrist rather than the elbow. Then imagine that you have a steel plate embedded in your wrist, and swim a length where you initiate the catch by bending the elbow and keeping the wrist absolutely straight. Which way gives you more power: broken wrist... ...or straight wrist? Which way lets you use the hand, wrist, and forearm as one unit -- as a single, straight pulling surface to press on the water? Umph at the Back/Umph at the Front Many swimmers have a hard time learning how to apply power at the front part of the stroke. This contrast drill will help you feel how to do it. Start by swimming freestyle and placing the umph at the back of the pull. Push all the way back with your hand and finish each pull with exaggerated force. Now place the umph in the front, by applying exaggerated force right after you initiate the catch. Your pull might feel a bit shallow when you do this. As the hand reaches the hip, let go of the energy and simply let your hand exit and recover into the next stroke. To put the umph at the front, make sure you “pop” the elbow to initiate the catch, and that you maintain an unbroken pulling surface from fingertips to elbow. Use this surface to press BACK and not down. When the hand reaches the hip, let go of the press and let the hand flow quickly into the recovery.

Head-Lead Flow

Power comes not from the arms and legs but from the body. Head-Lead Flow teaches this key skill. Start with hands at your sides and simply press in on your chest…then release. Repeat this several times before you take a breath. Try to initiate the press with your chest, and allow the rest of your body to flow along. As you press in on the chest, your chin will go forward just a bit. As you release the chest, the chin tucks back in and the eyes look down. As you press in on the chest, the hips will rise and the feet will follow in a dolphin-like movement. Try not to kick too hard. Use body motion to move you forward. Allow everything to flow through one hole in the water. Lead with the chest, then allow the shoulders…lower back…hips…the backs of the legs…and finally your feet to follow through the same hole. You want to flow just above and just under the surface of the water. Try to maintain a steady rhythm with your body. When you need to breathe, try not to interrupt the rhythm of your body. Stay near the surface, stay low when you breathe, and fit the breath into your body rhythm.

Single-Arm Butterfly -

Another way to really practice your butterfly without getting into the struggle state of mind is to use single-arm butterfly. This is one arm at a time but done in a very specific way. It may even look a little bit like freestyle. The idea is that the lead arm stays directly forward, it doesn't sweep up and down too much. There's a kick of the hands in as we've practice, plus, this allows you to start thinking about the kick of the hands out, which is the second kick on butterfly. The stroke is with a raised high arm, so it's a straight arm recovery just like you'll have on butterfly. The difference is, is that you'll turn your head to the side so that it's between the two arms. You don't want to look forward because that would be an awkward position for the extended arm. The rhythm of the stroke should follow the body and the kick will follow the movement of the body. It's a single-arm stroke. Keep the arm recovery high and keep the breath low and to the side.