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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

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

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

Grant House - Fast 50 Evaluation

On this 50 grand is going faster. So one of the things to notice what to go back and look at the other one, but his feet placement is, is high on the wall in order to get a little bit of a downward exit to get into some deeper water less underwater dolphins because he wants to get up to speed a little bit quicker. But we do notice that his body is still in this breakout position perfectly horizontal to or parallel to the surface of the water. Great head position down, you see that he's attacking the hands much quicker this time. And so we'll see more of a separation between the two hands. So this does constitute a more forward quadrant or catch up type of stroke. And that this hand is entering before this hand passes the shoulder. That does also lead to better connection through the lats and the way that that body pulls the arm back. Great extension forward to the head position. I'm not sure if he's taken a breath yet. So staying we're stable in this one. There's the breath up a little bit in order to get the breath but then settles back down nicely. Great balance, stronger kick and obviously a higher tempo. Look at how the head buries into the turn. Again, beautiful breakout. Look at that catch. So this is what we're trying to do is get this arm into a position that is leveraging on the water as much as possible will notice a lot of the bigger athletes are going to have more of a straighter arm. Then you'll see on some of the bent arm swimmers or the high elbow swimmers. Again this it takes a lot of strength but it does give a lot of surface area in pushing back. So it is beneficial but again you have to be trained in order to do this and it takes years and making sure that the shoulders are properly conditioned to take advantage of that longer lever that we see here. So you get this balanced breath. So it comes up slightly but we never see that bottom goggle leave the water. Again, beautiful job head down into the finish. And again touching low on the wall, not up on the gutter

Grant House - 50 Free Under Evaluation

Looking at Grant from underwater, the first thing we're gonna see is look at that line. Look at how amazing that direction is just a perfect push off parallel to the surface of the water, slight undulation with the hands or leading with the hands ever so slightly out front to get the body moving in more of a snake like fashion. But upon breakout pape, pay particular attention to how often he gets directly back into this line that is parallel with the surface of the water. Let's watch the head on the breakout. So we can see the hips, the back, the shoulders, the head, the arm directly forward again, not popping up but forward on the breakout head position is incredibly stable, especially for the first few strokes. You can see here the left hand is enters and then Pierce's forward it reaches full extension at full rotation and still both front quadrant beautiful flowing kick behind. Not overly done. I think it was a little short on the turn here. He probably could have gone nine trips. You could see how right here at the end and he's following the hand down. So he definitely swims through the turn on this, which is exactly what you want. Again, look at how parallel to the surface he is on breakout, not lifting the head, everything kind of reaching the surface at the same time. Forward Forward forward that head position and see how much of this we see underwater. How much of his face we see underwater on the breath and a quick turn with the head back to center and a beautiful 50 Free

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. 30 - 2021 - Freestyle Sculling Hand

Freestyle Sculling Zoom Monday - Sculling Hand https://www.goswim.tv/lessons/3268-freestyle-sculling-hand :50 - mistake demo. 1:16 - falling hand - fingers down - no breath or snorkel 1:41 - fingers slightly down in extension into the catch 2:05 - Contrast drill - out and in - looking for as much difference as possible 2:30 - adding the breath - alternate breathing Focus on feeling of hand fall on the no breath, then mimic that during the breath 3:24 - Oversized paddles - harder to sweep out Tuesday - Dominic https://www.goswim.tv/lessons/1147-smooth-freestyle-focus-on-balance :05 - direct extension of the right hand :06 - direct extension of the left hand :26 - breath to the right, watch the left hand :35 - no breath with the left hand, same path as with breathing Precision extension with and without the breath Wednesday - Kim Vandenberg https://www.goswim.tv/lessons/1684-freestyle-above-side-slow-motion From beginning… watch the path of the left hand in extension :02 - ever so slight outsweep w left hand :06 - ever so slight outsweep w right hand :09 - during breath, left hand appears to be very close to non-breath :17 - non breath with left hand :30 - left breath with right hand set in a linear path :44 - right breath with left hand set in a linear path 1:02 - right breath, left fingers slightly down Thursday - Steve Haufler https://www.goswim.tv/lessons/1814-freestyle-drill-9-water-scooter Associating sight into the process Hand on board Eyes up Watching the path of the hand :05 - hand reaches extension passed the board :07 - hand is set up outside the board :13 - hand entry is soft and then extends forward :14 - slight body roll to extension Allows the eyes to see the hand :15 - pull is direct :24 - a slight collapse of the hand under the both, but this drill is about the set up of the catch. One focus at a time when teaching. Friday - Balanced Breath https://www.goswim.tv/lessons/2371-step-3-building-a-balanced-breath From beginning - balanced body line head down :02 - head turn to air :05 - head turn back down :15 - direct line from fingers through the body Eyes down, but slightly forward for this athlete :20 - slow and stable head turn The entire focus on this is NO MOVEMENT OF THE LEAD HAND :29 - slow and stable turn of the head back down :40 - focus on lead hand through the exercise :50 - turn the head to air NO MOVEMENT OF THE LEAD HAND Saturday - Balance Breath 5 https://www.goswim.tv/lessons/2373-step-5-building-a-balanced-breath From beginning… set up in the balanced position, turn the head, take a few strokes. :11 - balanced line :20 - practice the move to air :23 - head back down - no lead hand movement :30 - after stability is set, take a few strokes incorporating breathing Breathe on every stroke, focusing on the lead hand during the breath :54 - focus all energy on the lead hand 1:02 - swim slowly and breathe on every stroke Sunday - Robert Margalis https://www.goswim.tv/lessons/118-freestyle-hands-above-water-slow-motion Just watch the entire video and focus all your attention on the path of the hands. There is no variation between breathing and non-breathing Bonus Building a balanced breath https://www.goswim.tv/courses/105-building-a-balanced-breath https://www.goswim.tv/lessons/2997-single-arm-back-kick :45 - eyes up palm up

Oct. 26, 2021 - Backstroke Hips

Our Zoom meeting from October, 26, 2021.

Oct. 3, 2023 - Hip Driven Freestyle with Mike Bottom

Theme of the Week: What does a healthy, hip-driven freestyle look like? Many new swimmers swim instinctively, which means they prioritize AIR over technique. It’s a very human survival instinct. Unfortunately, the instinctual motions that lead to AIR (swimming with just the arms or swimming with a straight-arm pull) can also lead to shoulder injury and wasted energy. This week we aim to show you what a healthy, body-driven freestyle looks like. Adopting this style of freestyle can help protect your shoulders and lead to a more fluid, powerful stroke. <https://www.goswim.tv/lessons/1187-style-sticks> <https://www.goswim.tv/lessons/2280-freestyle-with-a-stick> <https://www.goswim.tv/lessons/1233-freestyle-weighted-paddles> Monday Better Freestyle Concepts (Connect Hands to Hips) What makes some swimmers appear effortless and others look like they’re fighting the water on every stroke? It’s the ability to swim with the entire body rather than with just the arms or legs. Every swimmer can learn a body-driven freestyle. If you’re ready to get started, pick up the new GoSwim app and binge-watch all of this week’s videos. <https://www.goswim.tv/lessons/3032-connect-hands-to-the-hips> :20 - set the catch - While slow, very much a catch-up sort of timing :23 - lead arm is being pulled back by the rotation of the body :33 - hip starting to rise as the arm starts to fall :57 - hip rotates out of the way on exit Tuesday Free Drills (Freestyle Eval – Timing the Hands and Hips) Don’t swim just with the arms! Connect the hands to the hips…the catch to the core. <https://www.goswim.tv/lessons/1924-freestyle-eval-timing-the-hands-and-hips> :12 - left hip rotating up as the hand falls into the catch :24 - hand starts to fall into the catch :25 - catch up timing shows the hips starting to rotate as the recovering hand enters :26 - the rotation aids in pulling the arm back :58 - hand and hip weighted UP 1:46 - showing the body and arm connection 2:17 - timing of hand entry with beginning of rotation Wednesday Lezak (Connect the Catch to the Core) Connecting the catch to the core for a body-driven freestyle is something Jason Lezak thinks about at every practice. <https://www.goswim.tv/lessons/353-connect-the-catch-to-the-core> :18 - connected arm - body :31 - Hand entry - hip up - arm hooked :38 - hook then hips :45 - front quadrant / catch-up 1:03 - left side connection 1:10 - big catch up to left arm 1:45 - best of all worlds - under - connected - driven by the legs 4:51 - Underwater recovery 5:03 - use the eyes to see what you’re doing 5:38 - Single-arm with arm at side 6:26 - Fist swimming 6:41 - Fast swimming left hand connection 6:44 - right hand connection 6:47 - left hand timing 6:50 - right hand timing Thursday Free Drills (Catch-Up Timing) However you like to think of it – catch-up timing, front-quadrant swimming, position-11 freestyle -- a body-driven freestyle can give you an “easier,” more efficient stroke. <https://www.goswim.tv/lessons/1967-freestyle-catch-up-timing> Friday James Guy (Freestyle Full Body) To achieve a body-driven freestyle, think about swapping one hand for the other out front. Olympian James Guy demonstrates. <https://www.goswim.tv/lessons/2579-freestyle-full-body> :11 - catch-up timing :28 - very much catch-up timing :30 - balance through breath catch-up timing :50 - patience in extension :55 - patience in extension 1:13 - freeze frame catch-up 1:38 - a bit faster, arms are a bit further apart 1:47 - freeze frame less catch-up 2:06 - faster still - less catch-up 2:30 - some loping timing - look at that hook! Saturday Building a Balanced Breath (Step 3) If you have trouble getting a feel for body-driven freestyle, try drilling rather than swimming. Today’s drill is Step 3 in a 6-part series on how to build a more efficient stroke. To see all drills in the series, pick up the new GoSwim app! <https://www.goswim.tv/lessons/2371-step-3-building-a-balanced-breath> :22 - balanced breathing position :53 - focus on extension 1:02 - practice balance in breathing position Sunday Erik Vendt (Slo-Motion Freestyle) We could watch Olympian Erik Vendt all day long. His freestyle is relaxed, efficient, effortless – and body driven. He swims with his entire body, not just his arms or legs. <https://www.goswim.tv/lessons/581-slow-mo-freestyle-erik-vendt> :20 - extended rotation :21 - slight catch-up timing :23 - balance extension while breathing :24 - catch-up timing :27 - loaded timing :28 - using the weight of the body fall / rotation to help pull the arm back 1:03 - watch when the head starts it’s rotation 1:07 - just like last week - slight over-rotation of the head so the eyes are UP 1:41 - distance swimmer driving from the kick Group Chat 12:15:55 From William park ChPC To Glenn Mills(privately) : I’m sorry I have to go but this is bloody awesome. All moves from the core. Great to see you guys. Go Blue 12:17:10 From Melinda Wolff To Glenn Mills(privately) : I understand the different types of rotation. I hope you and Mile will get to which type to use when (sprint vs. distance), 12:17:58 From William park ChPC To Glenn Mills(privately) : All moves in sync from hips. 12:18:32 From Brian Fallon : I LOVE using a stick to teach the “anchoring” of the lead hand & show how the whole body follows that action 12:18:56 From Dan Jimar : How long is the stick, 90% of arm width? 12:19:42 From Mark Hesse : i have always preferred longer than the wingspan 12:20:31 From William park ChPC To Glenn Mills(privately) : Go Maggie M. London Ontario swimmer. My old club. 12:22:37 From Shirley Chung : Does Siobhan Haughey use hip-driven freestyle? 12:30:59 From Melinda Wolff To Glenn Mills(privately) : Can you find the Nathan Adrian race (the 100?) when he used all 3 that we could view? 12:33:53 From Robin McQuinn : Is the alternating Hip / Shoulder drive what makes him ‘gallop’? 12:34:01 From Robin McQuinn : (Lezak) 12:34:17 From Jennifer Koschmann : Do you have a video of someone swimming like that? The body driven finish? 12:34:17 From Glenn Mills : Yes Robin. 12:36:00 From Lindsay Leigh : I’ve heard hip driven related as the “serape effect.” This is a good video explaining it - https://www.youtube.com/watch?v=myillyVFDH8 12:37:40 From Brian Fallon : THANK YOU MIKE!! This was GOLD!! (Pun intended) 🥇 12:41:19 From Melinda Wolff : Is glenn breaking up or is that just on my end? 12:41:29 From Robin McQuinn : It’s breaking up a little 12:41:29 From Amy Brown : his end 12:44:05 From Dan Jimar To Glenn Mills(privately) : Thought I sent this message but might have gotten lost. How long was the sick KG used in the video at the beginning of the zoom? 90% of the arm span? 12:46:41 From Robin McQuinn : So the hip drive rotation is glute powered? 12:47:03 From Rob Emary : like the different stroke concept. We talk about using different tools for different races--good one 12:47:11 From Mark Hesse : Reacted to "like the different s..." with 👍 12:47:32 From Mark Hesse : Reacted to "I’ve heard hip drive..." with 👍 12:50:37 From Nancy Schley : Would love a review of what Mike talked about...You explain it so well. 12:51:08 From Jennifer Koschmann : What high level athlete uses body driven free? I see lots of hip and shoulder driven, but not sure what body driven looks like in a race? 12:52:15 From Robin McQuinn : Hip drive = body drive, if I understand it? 12:53:15 From Glenn Mills : Yes Robin 12:53:26 From Glenn Mills : Reacted to "like the different s..." with 👍🏼 12:54:01 From Jennifer Koschmann : phong can you mute please? 12:54:46 From Dan J : https://youtu.be/VO7y41uBdUA?feature=shared 12:55:02 From Dan J : Starts at 2.58 12:55:13 From Melinda Wolff : Dan - what's this? 12:55:27 From Peggy Haykal : Is shoulder driven a straight arm recovery? 12:55:39 From Jennifer Koschmann : Thank you Dan! 12:55:47 From Dan J To Glenn Mills(privately) : 100 free 2012 Olympics 12:55:53 From Barbar Hummel : Peggy, yes. 12:57:10 From Dan J To Glenn Mills(privately) : On tablet so little harder to get the same data/links as on my computer 12:58:22 From Amy Brown : injury prevention sounds great 12:58:31 From Dan J : 100 free from 2012 Olympics race video, race starts at 2.58 12:58:41 From Julie Phillips : YES! 12:58:47 From Rommin Adl : Recovery for masters swimmers 12:59:07 From Rommin Adl : all of the above! 12:59:10 From Melinda Wolff : Energy systems 12:59:11 From Nancy Schley : injury prevention dryland exercises?? 12:59:30 From Cindy Dyer : That’s a good one. We had a lot of complains about sore wrists after sculling. 12:59:31 From Shirley Chung : Reacted to "That’s a good one. W..." with 👍 12:59:43 From Peggy Haykal : Stretching 12:59:46 From Amy Brown : prevent lower back issues 12:59:47 From Nancy Schley : a PT would be good too 13:00:04 From Mark Hesse : thanks Glenn 13:00:06 From Julie Phillips : THANK YOU! 13:00:08 From Jackie Roche : Thank you 13:00:16 From Rulai Li : thanks a lot. 13:00:19 From Dan J To Glenn Mills(privately) : Which stroke works best with a bigger kick, stronger kick of the free? 13:00:20 From Corinne Machoud Nivon : Thank you very helpful. 13:00:28 From Amy Brown : thank you so much! 13:00:32 From Melinda Wolff : ie, which energy systems are used for each type of race, and workouts that use these energy systems. 13:00:37 From Luc Cloes : Thank you! 13:00:44 From Melinda Wolff : Thank you, Glenn! 13:00:46 From Nancy Schley : Thanks Glen and Barbar 13:00:51 From Alberto Codrino : Thanks from Italy :-) 13:00:56 From Dan J : Like the energy systems 13:01:04 From Alberto Codrino : Ciao !!!! 13:01:13 From Alma García : Thanks!

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.

Freestyle - Hands - Bruno

Focus just on Bruno’s hands and forearms in this clip. Notice that Bruno’s fingertips are always driving forward, giving the impression that he’s FLYING into and through the extension forward. From under the surface, notice that Bruno holds his fingers fairly close together, but there’s no tension in Bruno’s hands. He maintains a rigid alignment from the palm through the wrist and along the forearm. Notice that the bubbles fall off his hands – especially his left hand – and that he finds clean, solid water on each catch. Bruno seems to have a “feel” for when his palms and forearms are perfectly horizontal. By rotating his body, that horizontal line extends through the armpit and along the torso. Again, he seems to be sailing through the water. Keeping the head low and stable only adds to his forward momentum. The integrity of Bruno’s front-end extension is the key reason he’s reached the pinnacle of the sport. Try to channel Bruno’s hands and forearms when you head into your next freestyle set.

04 - DC Talks Body Rotation

David and Glenn discuss David's feelings on Body Rotation regarding his swimming. To start your discussion with your team, share this video and get started - <https://www.goswim.tv/lessons/3379-04-dc-body-balance-rotation>

Aug 9, 2022 - No Bounce Backstroke Zoom

How to Stop Bouncing on Backstroke The cure for backstroke bouncing calls for two things you’ve probably heard from your coach: keep your head rock steady and use a bent-arm pull. This week we explore both skills. Monday - <https://www.goswim.tv/lessons/630-rock-steady-head> :09 - steady head :21 - fast back… steady head :35 - fast back… steady head :57 - fast back… steady head 1:09 - talking about how the steady head allows for rotation, hand entry, 1:31 - from under 2:01 - big rotation with eyes looking up 2:08 - slight chin tuck 2:19 - looking slightly toward the feet 2:42 - looking up and slightly toward the feet 3:09 - water nearly touching the sides of the goggles 3:19 - head comes up a bit more, but eyes slightly back 3:41 - head slightly up, but very steady Tuesday - <https://www.goswim.tv/lessons/3050-double-arm-backstroke> From beginning - with both arms moving, hard to move the head :09 - helps to cure overreaching - which can cause bouncing :17 - Arm pull is initiated with shallow arms :20 - elbows bend for the finish of the stroke :28 - this drill inhibits the arms from pushing down at the beginning :29 - and the arms are generally in a better finish position Wednesday - <https://www.goswim.tv/lessons/3056-advanced-wave-drill> :07 - recovery first :10 - recovery arm further into the movement than the catch :13 - over to the other side and repeat :15 - don’t go too far into the recovery… it’s the initiation of the recovery :24 - even with all the focus, the pulling hand actually starts first :31 - slight movement of the pulling hand first :41 - right at the angle limit for this drill :43 - better timing :51 - exaggerated timing :58 - this timing makes it harder for the top arm to push down with enough force to cause the bounce Thursday - <https://www.goswim.tv/lessons/3051-single-arm-backstroke> From the beginning - focus on rotating the non-pulling shoulder up :15 - focus on the stable head position :19 - you can use fins to teach the athlete to drive from a constant kick, which adds stabilization :31 - focus completely on rotating the trailing shoulder out :35 - the better the rotation, the more stability in the body :40 - beautiful rotation and catch :45 - rotation and catch 1:06 - rotation and catch Friday - <https://www.goswim.tv/lessons/3052-reverse-fingertip-drag> From beginning - avoiding too much press :05 - fingers on the surface but traveling at about the same speed as the swimmer :13 - encourages a BIG elbow bend :15 - elbow bend :18 - step it through :31 - pushing the water back :47 - constant kick 1:03 - soft and slow and don’t break through Saturday - <https://www.goswim.tv/lessons/1292-mistake-5-pulling-mistakes> :08 - pulling with a straight arm :14 - improper pitch of the hand :27 - vertical jumps with pulling :30 - kids will more naturally do this with bent arms :37 - to correct pitch, the swimmer needs to learn to aim the palm back :46 - fist swimming :54 - needs to use the arm, not the hand 1:07 - both hands in fists for regular backstroke 1:09 - single arm fist 1:17 - one hand in fist, one hand open… gradually moving to full stroke 1:24 - full stroke with connected hands Sunday - <https://www.goswim.tv/lessons/2048-backstroke-dynamo-catch> :06 - pulling on the lane line :07 - throwing the ball :12 - pulling on the lane line :15 - throwing the ball at the feet :32 - it’s about a direct path of the hand :35 - the lane line hand is directed in a straight path :42 - similar to fist drill… so less connection with the ball hand :51 - good clip of throw the ball at the feet 1:07 - pulling on the lane line keeps the hand close to the body and a direct path Bonus: ’Topher Drill <https://www.goswim.tv/lessons/1791-backstroke-topher-drill> Bindy Hocking Backstroke Head Position (She swims with kind of a straight arm, but head position is amazing.) <https://www.goswim.tv/lessons/1836-bindy-hocking-backstroke-head-position> Ash Delaney (Uses more of a bent-arm pull. Head position is amazing.) <https://www.goswim.tv/lessons/1715-backstroke-ash-delaney> Connor Oslin Backstroke Pull <https://www.goswim.tv/lessons/2304-backstroke-pull> Karlyn Pipes (from about 1:10 to 1:40 is a nice demo of steady head and bent-arm pull) <https://www.goswim.tv/lessons/372-backstroke-applying-the-six-principles>