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Browse through our thousands of Lessons to gain a deeper understanding of swimming. Use our search bar located above or, if you're new to the site, use the Guided View to help narrow down the Lessons presented to you. If you use the Guided View, you’ll also be able to add your Expertise Level as an additional filter.

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

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

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

Feb. 20, 2024 - Teaching Breaststroke Zoom

Feb. 20, 2024 - Teaching Breaststroke Zoom

Teaching breaststroke – from scratch – requires patience and repetition…and a step-by-step approach for teaching the pull, the kick, and then the timing that pulls it all together.  This week we turn to Steve Haufler and Glenn for their teaching ideas, and point you toward the GoSwim lessons and courses that can help you teach the BEST stroke! Monday Haufler Breaststroke: Breaststroke Teaching Progression – Step 1 Steve Haufler follows a 5-step progression for teaching breaststroke. Step 1: Teach breaststroke body position on land. <https://www.goswim.tv/lessons/1465-breaststroke-teaching-progression-step-1>  :13 - thumb lock - missle position :19 - standard streamline :30 - fantastic alignment - THE LINE :46 - same position as on land :50 - throw them like a dart :56 - small adjustments - arms UP to alignment 1:15 - keep the chin off the chest 1:28 - see the tendency of the chin - even with focus 1:33 - look at the arms out front - continue to teach 1:44 - toes - finish the job 1:52 - stay narrow Tuesday Haufler Breaststroke: Breaststroke Teaching Progression – Step 2 Teaching breaststroke kick requires patience, repetition, and a huge bag of tricks and techniques. Steve Haufler shares his wisdom and secrets. <https://www.goswim.tv/lessons/1466-breaststroke-teaching-progression-step-2>  :05 - on land :07 - point :08 - flex :11 - turn out :12 - circle and point :15 - practice point and flex :25 - practice turn out and point :30 - practice them all :46 - the goal :49 - on the side of the pool… feel the connection to the water :58 - feet flat on the surface in the point 1:05 - allow the knees to bend the feet to the wall 1:09 - feet slightly apart 1:17 - show the flex 1:35 - front point, bring the heals to the wall 1:37 - pivot the feet out to the flex position 1:40 - circle and point 1:43 - getting it 1:53 - focus on the finish 2:03 - with some athletes, adding some pressure will give them a better sense of what to push with 2:09 - the flex position is a bit strange for newer swimmers - breast is the only kick with the inside 2:19 - practice some small kicks on your back 2:25 - hold the board over the legs and don’t kick the board 3:01 - practice stomach and back and try to minimize the hip drop and leg tuck 3:17 - show the heels coming up, not the knees tucking under 3:44 - knees barely outside the shadow of the body and show the flex 3:50 - hydrodynamic catch position 4:17 - direct push back to point 4:41 - torso to knee line without manipulation 4:42 - keeping the knees up 4:43 - torso to knee line with manipulation 4:47 - pretty good line 4:48 - reverting to big bend. Always keep practicing Wednesday Foundations of Breaststroke: Wall Kick We love this drill for teaching breaststroke kick. It isolates the kick, and makes it super easy for the coach to SEE the kick and offer verbal corrections in real time. <https://www.goswim.tv/lessons/3063-wall-kick> :02 - hanging on the wall… flat :05 - recover the heels behind to the flex position :06 - kick back to point :15 - flat against the wall :19 - line from torso to knees Thursday Haufler Breaststroke: Step 3: Teach Breaststroke Pull To teach breaststroke pull, Steve Haufler starts with the swimmer on deck. He introduces one of our favorite mantras: “I…Y…Scoop…and Shoot.” <https://www.goswim.tv/lessons/1471-step-3-teach-breaststroke-pull>  :04 - missle position laying on the deck :10 - use a noodle to keep the elbows forward :23 - proper head position at this point in the stroke - letter I :38 - separate the hands to a Y :53 - flex the arms to point the hands backward, or toward the wall 1:09 - THE picture - elbows in front of shoulders - hands pointed down 1:22 - scoop IN UP and FOWARD 1:27 - keep the wrist straight 1:48 - keep the initial practice SLOW 2:11 - continue practicing with isolation of the arms 2:28 - return to a float in missle position 2:33 - get the swimmer to outsweep gently to the Y position 2:44 - gently move them to the EVF position 2:56 - scoop and shoot forward 3:17 - “I” “Y” “SCOOP” “SHOOT” Friday Haufler Breaststroke: Step 4: Teach Breaststroke Timing Steve Haufler explains one of the most effective drills for teaching breaststroke timing: Breaststroke Separation Drill <https://www.goswim.tv/lessons/1472-step-4-teach-breaststroke-timing>  :13 - finishing each stroke before starting a new one is imperative in teaching :21 - thumb lock missle position and glide :25 - be patient in this teaching and always spend more time in the line :30 - front of the body is ready to accept the kick :37 - separation drill without breathing :47 - pull without kicking :49 - initiate the kick after the swimmer is back in the line :51 - the mistake = proper timing 1:00 - start the legs just a bit sooner Saturday Haufler Breaststroke: Step 5: Teach Breaststroke Breathing/Timing Steve Haufler teaches breaststroke breathing as a separate – and very important -- lesson. Teach it correctly and you’ll help the swimmer avoid a host of hard-to-break bad habits. <https://www.goswim.tv/lessons/1474-step-5-teach-breaststroke-breathing-timing>  :02 - start teaching breathing by not breathing :03 - focus the swimmer on what happens on the scoop or insweep - the rise :06 - with a more powerful swimmer, the head may automatically rise above the surface :12.9 - swimmer about 1” away from air :15 - now rise to air without kicking :19 - alternate no breath with breath :35 - the real LIFT occurs when the hands are coming IN :38 - avoid the LIFT on the outsweep :41 - head still under when hands are WIDE :44 - IN and UP to air :53 - maintain head stability in going to air :54 - no breath :56 - with a breath 1:10 - keep the neck aligned with a tennis ball 1:11 - in and up to air 1:20 - watch the in and up to air - hips drawn - legs buckle 1:31 - release the ball Sunday Haufler Breaststroke: Step 6: Teach Full-Stroke Breaststroke Once the swimmer has mastered the pieces/parts of breaststroke, it’s time to put it all together. Steve Haufler shares his secrets. <https://www.goswim.tv/lessons/1475-step-6-teach-full-stroke-breaststroke>  :04 - review the glide :11 - review the kick :22 - review the pull :27 - review the timing :34 - review the breathing :42 - start swimming Bonus Foundations of Breaststroke: Kick, Sit on the Side <https://www.goswim.tv/lessons/3062-kick-sit-on-the-side> Foundations of Breaststroke: Kick on Your Back <https://www.goswim.tv/lessons/3064-kick-on-your-back> Davo Drills: Breaststroke with an Extra Kick <https://www.goswim.tv/lessons/187-2-up-1-down> Foundations of Breaststroke: Lane Line Pull <https://www.goswim.tv/lessons/3068-lane-line-pull> Mention (for teaching): Davo Drills Roque Santos course Breaststroke Drills (the course) Foundations of Breaststroke Glenn in Endless Pool breaststroke videos

Feb. 6, 2024 - Engage the Lats

Feb. 6, 2024 - Engage the Lats

How to Identify the Lats and Learn to Engage Them Where does power come from during the pull?  Ideally, it comes from the “lats” (latissimus dorsi), the largest muscle in the upper body.  This week we help you identify where the lats are located and how to activate or engage them for a more powerful pull. Monday Brad Tandy:  Shoulder Extension South African Olympian Brad Tandy introduces this week’s theme on how to identify and engage the lats.  If you can learn to engage the lats during the catch, you’ll increase propulsion and protect your shoulders. <https://www.goswim.tv/lessons/2950-brad-on-shoulder-extension> :18 - over-extension :20 - pull it back to connect the lats more :29 - extending forward and UP :37 - initial push is DOWN :49 - getting to EVF as quickly as possible :55 - over-extension harder to get into the immediate catch 1:08 - extended pull up starting position 1:12 - easier pull up position Tuesday Glenn:  Engage the Lats As Glenn swims freestyle and breaststroke in the Endless Pool, watch for him to engage the lats and make them “pop” on every stroke. <https://www.goswim.tv/lessons/3099-engage-the-lats>  scrub through and talk about lat focus Mirrors build a higher awareness :26 - eyes down breaststroke - achieve the feeling Wednesday Kim Vandenberg: Head On Underwater Free When can you first pick out the lats as Olympian Kim Vandenberg swims toward the camera?  They’re visible at all three camera speeds, but when can you first pick out the “pop?” <https://www.goswim.tv/lessons/1642-freestyle-head-on-underwater>  :09 - longer extension than Brad (not a 50 swimmer) :11 - pivot the forearm :15 - lat engagement on the left side :17.6 - pivot the forearm and engage the lat :22 - extension with right arm :24 - maintain lat engagement Thursday Dryland:  EVF Isometric Exercise We love this simple dryland exercise for isolating and strengthening the lats, the powerhouse of the pull. <https://www.goswim.tv/lessons/1409-dryland-evf-isometric-exercise>  :04 - best model for visuals :09 - elbows up, pushing palms into the floor :26 - imagine this position with a rotated body catching the water :41 - practice symmetry :59 - anyone can do it 1:28 - go back and forth from Kara in pool to me on floor Friday Go Swim Dryland Cord Training: Single-Arm Early Vertical Forearm (EVF) Stretch cords can help you identify, isolate, awaken, and strengthen the muscles that should be used to apply power during the catch and early part of the pull. <https://www.goswim.tv/lessons/2777-single-arm-early-vertical-forearm-evf>  :13 - stabilize all movement except the forearm :22 - higher elbow :23 - forearm to 90° :26 - isolate and stabilize - no additional movement :44 - mimic the catch position Saturday Better Freestyle: EVF Dog Paddle This drill, especially when done with a snorkel, helps swimmers “find” and engage the lats. <https://www.goswim.tv/lessons/3020-evf-dog-paddle>  :08 - forearm pivot :09 - full arm press :10 - isolate and stabilize the upper arm while the forearm goes for the catch :13 - get the elbow on top of the arm :19 - see the lat engagement :32 - arm may be a bit too low :36 - keep the elbows near the surface Sunday Better Freestyle:  Single-Arm Free with Buoy Isolating one arm allows you to focus on the lats and how to engage them for a better catch and pull.  Don’t rush this one! <https://www.goswim.tv/lessons/3021-single-arm-free-with-buoy>  :05 - isolate the upper arm :06 - pivot the forearm into the catch :10 - keep the elbow high :15 - push back with the elbow <https://youtu.be/Un_Dz_dfmjM?si=145IU11_CGz62_fd&t=210> Max Litchfield Matt Richards James Guy Bonus Freestyle Drill:  Power Elbow This simple drill gets the message across:  The dramatic increase in power when you pull from the inner elbow and through the lats. <https://www.goswim.tv/lessons/993-freestyle-power-elbow> Giles Smith:  Towel Inverted Rows Isometrics and Reps Here’s how to use the simplest of equipment (a swim towel) to strengthen the lats. <https://www.goswim.tv/lessons/2863-towel-inverted-rows-iso-reps> Brad Tandy: Finger Drop Catch Drill Finding and engaging the lats requires slow, deliberate practice.  In a regular pool, try this with snorkel and pull buoy. <https://www.goswim.tv/lessons/2944-finger-drop-catch-drill>

Feb 7, 2023 - Great Finishes Zoom

Feb 7, 2023 - Great Finishes Zoom

At some point in your career, chances are good that you’ll win or lose a race by 1/100th of a second. Our focus this week is helping you come out on the happy end of that, by having great finishes in every stroke. Three-time Olympian Kara Lynn Joyce gets us started.  Zoom Chat at the bottom of this list. Some great links in there. Monday <https://www.goswim.tv/lessons/662-get-your-hand-on-the-wall> :17 - Head down :22 - eyes down :39 - diving well :45 - watch the stability of the head :55 - the touch - head never moved Rotated - extended - balanced :59 - shock absorber 1:03 - looking up 1:10 - looking up 1:12 - hand on gutter 1:24 - hand on gutter 1:29 - reach across to look at the clock 1:48 - practice slow 1:52 - practice slow 2:04 - practice slow - no breathing 2:09 - direct touch 2:21 - add speed 2:33 - add speed 2:46 - increase the kick 2:56 - be able to finish with either hand Consistent practice 3:27 - watch the wave Tue:  https://www.goswim.tv/lessons/2163-freestyle-finishes :04 - eyes down - rotated - extended :20 - what is your knowledge level while passing under the flags :27 - start practicing finishes outside of the flags :35 - no breathing inside the flags :43 - fully extended :48 - shock absorber :54 - practice consistency 1:01 - eyes down 1:10 - taking a peak in the shallow pool 1:18 - taking a peak Wed: <https://www.goswim.tv/lessons/2165-finish-finish-stick> :07 - Eyes up :17 - Eyes down :43 - Position the stick at the point of contact Switch to the previous video and show the sticks under the flags - :57 1:00 - full association of when he’ll touch 1:05 - still looking at the stick after the finish 1:12 - perfect timing 1:24 - great finish Thu:  <https://www.goswim.tv/lessons/880-step-1-the-approach> :10 - Eyes down all the way in :14 - Hands slightly higher because it’s a turn :20 - Head stays down :24 - Head down and slightly under :38 - Start adjusting at the flags :45 - shortens a stroke :56 - Eyes down again 1:20 - bad finish and approach 1:26 - building association with the bottom 1:28 - practice what you see 1:33 - practice what you see Fri:  <https://www.goswim.tv/lessons/988-breaststroke-the-last-stroke> :14 - Swimmers hands directing downward on each stroke :19 - hands below parallel to the surface :44 - hands still downward :54 - the last stroke 1:12 - reaching forward 1:22 - thinking of the finish on each stroke 1:29 - parallel to the surface Sat: <https://www.goswim.tv/lessons/1299-teaching-the-backstroke-finish> :10 - on land :16 - glue arm :25 - help understand the position :32 - practice with both arms :44 - kick in glue :59 - kick in glue position to the wall 1:03 - practice w both arms 1:10 - put a rope 15 ft passed the flags 1:18 - count strokes passed the wall until you hit the flags 1:22 - minus 1 or 2 strokes swim back to the wall 1:34 - practice mid-pool finishes 1:52 - mid pool finish to glue arm 1:56 - start with other arm 2:12 - teaching the submerge 2:16 - blow bubbles 2:21 - tilt the head back 2:28 - looking at the wall upside down 2:29 - DQ currently - leave the leg up 2:47 - mid-pool with submerge Sun: <https://www.goswim.tv/lessons/2669-high-lunge> :43 - touching the floor :50 - runners lunge :59 - good posture 1:14 - reach 1:19 - torso over hips 1:43 - low lunge Bonus: <https://www.goswim.tv/lessons/2166-conveyor-belt> -------------------------------------- Zoom Chat 10:59:00 From Kathy Eaton to Everyone: Good afternoon! 10:59:00 From O Thomas Johnson to Everyone: Is it just me but I cant hear anything 10:59:14 From O Thomas Johnson to Everyone: oops now I can 11:02:01 From Coach Dan to Everyone: Simman.nu writer and a former National head coach were going to do a few podcasts and now they are near 250 episodes (in Swedish) 11:02:13 From Coach Dan to Everyone: you never know where it is going to take you 11:02:31 From Coach Dan to Everyone: The underwater from the ASU meet? 11:09:06 From Coach Dan to Everyone: At what point do you reach vs take another stroke (any recommendation)? When your hand is about x inches away you take another stroke (know it depends on the speed as well)? 11:09:22 From barbara hummel to Everyone: notice that her pull finishes at the exact moment her fingertips touch. 11:09:42 From barbara hummel to Everyone: exceptional timing of your energy and force 11:15:05 From Brad German to Everyone: Go Blue!! 11:15:35 From William Park ChPC to Glenn Mills(Direct Message): Go Blue sorry I’m late 11:17:29 From Coach Dan to Everyone: Strarting by sending this video to you Barbara.50 Free final 2000 Olympics (even a World Record holder can have a bad finish), see 6min 2 seconds. https://youtu.be/pr8HgymclQo 11:20:05 From William Park ChPC to Glenn Mills(Direct Message): So I’m big meets there are no flags so you look for your 5 meter mark and don’t breath 11:20:09 From barbara hummel to Everyone: Don that’s amazing. A Kellogg’s variety pack of finishes 11:20:20 From barbara hummel to Everyone: Sorry. Dan. Spellcheck! 11:20:29 From John McGowan to Everyone: We use hockey pucks instead of sticks 11:20:59 From John McGowan to Everyone: West Virginia 11:21:00 From William Park ChPC to Glenn Mills(Direct Message): Go Blue 11:23:00 From William Park ChPC to Glenn Mills(Direct Message): Coaching Para you need great tappers 11:27:05 From Coach Dan to Glenn Mills(Direct Message): Newer pools might have a marker on the bottom for 15m which you can learn to use as a marker to do any needed adjustment in stroke length or tempo. 11:33:21 From Coach Dan to Everyone: Swimming from the wall and rope is 30' from the wall? 11:34:58 From William Park ChPC to Glenn Mills(Direct Message): Big difference flow gutters to real wall 11:37:29 From Monty Krieger to Everyone: PLZ STATE THE RULE 11:43:13 From William Park ChPC to Glenn Mills(Direct Message): Ya that’s a go blue 11:43:18 From Coach Dan to Everyone: 6.02 11:43:46 From Coach Dan to Everyone: Lane 6 (no cap and regular speedo style suit) is Popov who set the world record about 8-10 weeks earlier 11:44:17 From Coach Dan to Everyone: That is Popov 11:44:27 From Gregg Thurlbeck to Everyone: The wording of the rule SW 6.3 - Some part of the swimmer must break the surface of the water throughout the race. It is permissible for the swimmer to be completely submerged during the turn, and for a distance of not more than 15 metres after the start and each turn. By that point the head must have broken the surface. 11:44:34 From Coach Dan to Everyone: yesw 11:44:40 From helen naylor to Everyone: yes 11:44:43 From Beth Baker to Everyone: At my HS pool it is really deep at both ends so kids don’t get out of the way as quickly/well b/c they can’t stand. Really problematic for kids at end to be able to work on finishes. 11:45:33 From Coach Dan to Everyone: Bad finish guy 11:45:35 From William Park ChPC to Glenn Mills(Direct Message): Go Blue 11:47:58 From William Park ChPC to Glenn Mills(Direct Message): You could room with Vic 11:49:03 From Coach Dan to Everyone: He came to Bolles when he was 15/16 11:49:19 From Kathy Eaton to Everyone: Ya!! Summer!! 11:50:01 From Jay Chambers to Everyone: Katie Hoff's finish in the 400 in London...it's not just the 50 where the finish is important 11:50:13 From Coach Dan to Everyone: https://youtu.be/DNKrQBGdYW0?t=77 100 fly 2008 11:52:22 From Brian Lindsay to Glenn Mills(Direct Message): Bingo Glenn! How many finishes are there in a practice? 11:55:25 From Coach Dan to Everyone: 2008 Katie 400 free with 10 sec to go in the race <https://youtu.be/BwUhrm7RlKU?t=374> 11:56:30 From helen naylor to Everyone: he does that the whole race! 11:58:45 From John McGowan to Everyone: 3 Michael Phelps 2008 Olympic 100m Butterfly Final <https://www.youtube.com/watch?v=urbvFAAwM2M> 4 The Underwater Finish of the 2008 Olympic 100m Butterfly Final <https://www.youtube.com/watch?v=S98QMbe4LUE> 12:00:05 From John McGowan to Everyone: He stopped kicking also 12:00:12 From William Park ChPC to Glenn Mills(Direct Message): You think finish before last turn 12:01:09 From Coach Dan to Everyone: Do we know how many 1/1000 of a second the difference it was between the 2 in that 100 fly? 12:02:12 From William Park ChPC to Glenn Mills(Direct Message): We haven’t used1000thsince 1967 pan and Winnipeg 12:03:47 From William Park ChPC to Glenn Mills(Direct Message): Go Blue 12:04:12 From William Park ChPC to Glenn Mills(Direct Message): Thank you BillPark go blue 12:05:30 From helen naylor to Everyone: No, you still cannot be submerged at the finish 12:05:52 From William Park ChPC to Glenn Mills(Direct Message): Fina is now world aquatics 12:06:45 From John McGowan to Everyone: I believe .07 inches 12:06:45 From Camy Gitwenty to Everyone: Thank you, bye 12:06:59 From Monty Krieger to Glenn Mills(Direct Message): Did you use a mirror for your research? 12:07:05 From Jay Chambers to Everyone: Thank you Glenn and Barbara 12:07:11 From Brad German to Glenn Mills(Direct Message): Thank you! 12:07:15 From Corinne Machoud Nivon to Everyone: Thank you 12:07:17 From Kimberly Goodell to Everyone: This was great thanks! 12:07:18 From Brian Lindsay to Glenn Mills(Direct Message): Thanks Glenn!

Aug 29, 2023 - Breaststroke Pullouts - Summer Camp Zoom

Aug 29, 2023 - Breaststroke Pullouts - Summer Camp Zoom

What We Taught at Summer Swim Camp: Underwaters – Pullouts The breaststroke pullout contains several of the most disruptive movements and positions in all of swimming. So when we teach this skill at summer camp, we separate each movement. The improvement can be dramatic. Monday Breaststroke Underwater Pullout Progression: Step 1 - Streamline Step 1 is as simple as it gets. Push off in streamline and…hold. <https://www.goswim.tv/lessons/2143-step-1-underwater-pull>  :14 - push off and glide :22 - losing balance :28 - better line :34 - learn the right toe point :36 - experiment with overlapped toes :45 - point to point :50 - point to point Tuesday BR UW PO Prog: Step 2 – Single Dolphin Push off as in Step 1, add a single dolphin kick and…hold. <https://www.goswim.tv/lessons/2144-step-2-underwater-pull>  :04 - adding the dolphin :12 - adding the dolphin :14 - Push off - glide - add the dolphin - continue the glide :31 - Start the teaching process early :48 - try to keep the line more parallel to the surface. Wednesday BR UW PO Prog: Step 3 – Pull Down Push off in streamline, add a single dolphin, then pull arms down and…hold. Keep the head in line and moving forward. <https://www.goswim.tv/lessons/2145-step-3-underwater-pull>  :07 - pull down :15 - push and glide :19 - dolphin back to line :23 - keep the elbows in front of the shoulders :26 - hide the hands at the end. :27 - head is slightly down compared to body line :46 - elevate the eyes slightly so the head doesn’t tuck :54 - avoid the wide - straight arm pull :57 - great head position 1:03 - chin extended slightly 1:09 - pull down - extend the chin Thursday BR UW PO Prog: Step 4 – Recover the Arms You guessed it. Execute Steps 1, 2, and 3. Then recover JUST the hands and…hold. <https://www.goswim.tv/lessons/2146-step-4-underwater-pullout>  :06 - the death position (for performance) :18 - Watch the hips in relation to the lane-line :27 - push and glide :28 - add the underwater dolphin :29 - stack the pulldown :32 - recover the arms to streamline without the legs :37 - hide the recovery as much as possible :38 - fight the instinct of kicking here :42 - watch the bottom while recovering to see if you are maintaining momentum :45 - wish the hands would have been going more forward rather than up 1:05 - when learning the movements will have pauses between - when racing, the pauses are minimized Friday BR UW PO Prog: Step 5 – Add the Kick The final movement. Be patient. Delay the kick until AFTER the hands have started to move forward. <https://www.goswim.tv/lessons/2147-step-5-underwater-pull>  :08 - focus on the size of the kick :17 - better line of the kick - half in front - half behind :25 - slow motion - show the size of the kick :29 - slow motion - .4% playback -  :37 - point out that the bottom video has the legs initiating the kick a bit sooner :50 - try to wait until the hands start to pierce to recover the legs 1:04 - the panic effect & knees a bit in front and feet a bit behind 1:21 - ending up in a shallow parallel line Maintain the momentum off the wall Saturday Brendan McHugh: Underwater Pull Details Brendan McHugh demos how to put all the steps together. <https://www.goswim.tv/lessons/2183-underwater-pull-details>  :19 - Streamline! :30 - big set up but very quick :57 - focus on the stability of the hands as the kick finishes 1:08 - as soon as the kick finishes, the hands start 1:14 - power position and narrow pull 1:30 - hands down position 1:31 - toe point 1:49 - hands far forward prior to legs recovering 1:59 - the image you want to see 2:08 - hands by the ears - legs some in front some behind 2:21 - looking at the line break from hips to knees 2:36 - eyes down but just starting to come up 2:45 - shallow and parallel to the surface 2:58 - UP through the hole Sunday For some swimmers and for certain breaststroke or IM events, it can be advantageous NOT to do an underwater pullout. Here’s what that looks like – proof that it can be graceful, legal, and fast. <https://www.goswim.tv/lessons/2608-breaststroke-no-underwater-pullout>  :14 - what we typically see :35 - push - dolphin - pull :47 - push off - dolphin - pull 1:03 - leave more shallow 1:18 - keep the head down until the first stroke 1:40 - masters swimmers 1:49 - masters skip it 2:09 - more strokes / more air / does it work? Bonus Breast Drill: UW Pull Rate <https://www.goswim.tv/lessons/2253-breaststroke-underwater-pull-rate>  Start - 1:60 1:17 - 1:20

May 30, 2023 - Freestyle Exhale: How and How Often

May 30, 2023 - Freestyle Exhale: How and How Often

Freestyle Exhale: How and How Often We can all agree that intake of air is important when swimming freestyle. But what about the exhale? Does it matter how you exhale? Does it matter how often you exhale. The answer is YES, and this week we’ll explore the options. Monday Better Freestyle Concepts: Relaxed Breathing The how of the freestyle exhale is: relaxed. <https://www.goswim.tv/lessons/3026-relaxed-breathing>  :09 - just get the mouth clear of the water :22 - constant exhale :28 - controlled exhale through the 2nd stroke :35 - turning while still exhaling :44 - mouth closed forcing air slowly out of the nose :53 - can see the mouth open while still underwater 1:00 - slow exhale through the nose Tuesday Ricky Berens: Breathing What we notice with Ricky Berens’s breathing is the continuous exhale and the relaxed quality of his face and mouth. <https://www.goswim.tv/lessons/1860-ricky-berens-breathing>  :13 - one of the lowest head positions :18 - observe how much of Ricky’s head is underwater :32 - start of the slow mo :34 - as the head starts to turn, the burst begins :38 - this is the breath :58 - burst begins as the head turns 1:05 - we see a slight fall of the body as the breath ends 1:09 - back to centered head before hand gets in 1:23 - burst begins 1:28 - where does he get his air? 1:30 - exhale begins immediately as the head turns back under Wednesday Bruno Fratus: Head and Breath When you can swim the 50 free in twenty-something seconds, you don’t need to breathe very often, but how you exhale is important. Here’s Bruno Fratus from under water. <https://www.goswim.tv/lessons/2377-freestyle-head-and-breath>  :25 - can see the air starting to come out :27 - more air coming out 1:02 - air always coming out - but there’s a burst as the head turns 1:31 - air always coming out 1:48 - continuous exhale 1:52 - continuous exhale Go back to :13 and show NOT exhaling Thursday Kara Lynn Joyce To excel at sprint freestyle – 50s and 100s – you have to learn how often to breathe, and then train for this at every practice. Three-time Olympian Kara Lynn Joyce shares her breathing strategy. <https://www.goswim.tv/lessons/657-sprint-breathing>  1:12 - starts the underwater video 1:21 - appears to not be constantly exhaling 1:22 - more of a burst late in the process 1:22 - very low breath 1:27 - releasing air when head gets sideways 1:31 - free frame of breath 1:38 - is that exhale - or air being pulled back down 2:16 - holding the air until the head turn 2:26 - watch how no air is coming out 3:11 - focusing on longer races, the exhale is consistent 3:20 - breathing for longer races - constant exhale 3:47 - funny we’re talking about breath control in this clip ;) 4:29 - talking about hypoxic Friday Jason Lezak: Lezak Loping In this clip of Jason Lezak, don’t focus on the loping stroke. Focus on how and how often he exhales. <https://www.goswim.tv/lessons/986-lezak-loping>  :14 - BIG exhale just as he starts the catch and head turn :20 - is the air on his nose caught from the head return or is it a constant exhale? Talk about bubble on thumb Saturday David Curtiss Talks Breathing Every Stroke Sprinter David Curtiss explains why he breathes every stroke cycle in the 100 free. <https://www.goswim.tv/lessons/3495-dc-talks-breathing-every-stroke>  1:16 - play at .2x Always a trickle 1:48 - bursting 4:58 - we’re talking about the lead hand here NOT bracing even though he’s lifting up a bit Sunday Eric Shanteau: Freestyle – Body -- Head – Eye Position Elite breaststroker and 200 IMer Eric Shanteau weighs in on how often to breathe in the 200 IM. <https://www.goswim.tv/lessons/735-freestyle-body-head-eye-position>  :17 - air caught on his nose? :19 - exhale :27 - slight gap or pause between exhale and inhale 1:11 - appears more like there is a constant flow… but I don’t know if that’s caught air or exhale 1:50 - appears to be a constant exhale here 1:54 - play at .2x 2:05 - watch the air caught on the chin 2:09 - see the air coming out of the nose JUST BE AWARE OF YOUR BREATHING!!! Bonus Glenn: Breathing in the Water – Start with Nose End with Mouth <https://www.goswim.tv/lessons/3231-start-with-the-nose-end-with-the-mouth> 1:22 1:40 - watch the switching of the flow from one side to the other Beijing 400 Free Relay <https://www.google.com/search?client=safari&rls=en&q=beijing+400+free+relay&ie=UTF-8&oe=UTF-8fpstate=ive&vld=cid:80c3bf76,vid:kQNY5htc9_k> <https://www.google.com/search?client=safari&rls=en&q=beijing+400+free+relay&ie=UTF-8&oe=UTF-8fpstate=ive&vld=cid:0898f913,vid:zpuzRseheFg> 10:03:03 From Ruth Cheung to Everyone: This is so exciting 10:04:02 From Lana Burl to Everyone: Very cool 10:05:33 From Dan Jimar to Glenn Mills(Direct Message): will this be for all of us or do we need to e-mail you (missed a little in the beginning 10:14:22 From Melinda Wolff to Everyone: And he gets his head back in the water more quickly than most - kinda like Nathan Adrian (he's the one who breathers every stroke on a 50, right?) 10:19:24 From Beth Baker to Everyone: Berens: One of the reasons he can do that is because his extended arm is so low and straight out from the sociket 10:20:11 From Monty krieger to Everyone: Berens: seems to bend his neck (head goes backwards) during the breath 10:23:57 From Yuting Zou to Everyone: Where to breath is considered early breathing 10:30:31 From Melinda Wolff to Everyone: You need scuba gear! 10:31:08 From Tim Hammond to Everyone: She seems to be pulling pretty wide. 10:35:11 From Monty krieger to Everyone: LEZAK IS NOT LOOKING AT THE BOTTOM OF THE POOL 10:36:26 From Dan Jimar to Glenn Mills(Direct Message): will do the rest of this zoom via phone, have to head out to an early extra practice (expected lightning later today - after 5 PM) 10:40:45 From Beth Baker to Everyone: “Don’t use lead hand for leverage” LOVE THAT! 10:40:46 From Monty krieger to Glenn Mills(Direct Message): a lot of DC’s carried bubbles coming from his goggles - better design needed? 10:42:32 From Gregg Thurlbeck to Everyone: It’s a bit like the depressions on a golf ball creating better distance. 10:44:46 From Brian Fallon to Everyone: FYI: Many jet aircraft have "dimples" on the wing to purposely generate vortexes, in order to help the rest of the air cling to the wing. 10:44:48 From Brian Fallon to Everyone: https://www.academia.edu/35865802/Aerodynamic_Analysis_of_Dimple_Effect_on_Aircraft_Wing 10:47:17 From Chris Wagner to Everyone: Do you have a source for underwater mirrors? Recommendations for width and length? 10:47:33 From Tim Hammond to Everyone: We had dimples on the chest of suits back in the early 2000s. 10:48:29 From Monty krieger to Glenn Mills(Direct Message): hysterical 10:48:32 From Lynn Morrison to Everyone: oh man - ya got me 10:49:06 From Lindsay Leigh to Everyone: I was impressed :-) 10:49:21 From matthew connery to Everyone: I was trying to do it sitting here. 10:49:26 From Karen Rose to Everyone: You got me for a moment!!! 10:49:33 From Julie Phillips to Everyone: I was going to try it in the pool tomorrow 10:49:44 From Monty krieger to Everyone: You have to put together a montage of such stuff 10:50:06 From Brian Fallon to Everyone: Last one: https://www.popularmechanics.com/science/animals/a10567/shark-skin-will-inspire-faster-swimsuits-and-airplanes-16792156/ 10:50:15 From Melinda Wolff to Everyone: The only hint you were kidding was for you to call yourself a master of masters swimmer, and you are usually so humble! 10:52:31 From Katie Kenny to Everyone: Reacted to "The only hint you we..." with 🤣 10:53:15 From Monty krieger to Everyone: have you ever had swimmers complain of sore necks trying to turn the head so quickly for a very quick breath? 10:53:44 From Ruth Cheung to Everyone: Not breathing until 1-2 strokes after a breakout is a skill 10:56:42 From Ruth Cheung to Everyone: Interesting 🙂 cool 10:57:41 From helen naylor to Glenn Mills(Direct Message): he breathes on the 2nd (he doesn't breathe immediately) 10:57:47 From helen naylor to Glenn Mills(Direct Message): Caleb that is 10:57:53 From helen naylor to Glenn Mills(Direct Message): https://www.youtube.com/watch?v=yxkPEFKoe80 10:58:01 From Lana Burl to Everyone: Melinda, I hear this from beginner adult swimmers a lot 10:58:21 From Meg Schappert to Everyone: What drills do you recommend to help with breath timing? 10:58:57 From Alfonso Rusconi to Everyone: we can train to swim some stroke empty of air 10:59:44 From Alfonso Rusconi to Everyone: …not to panic 11:01:54 From veronique borges to Everyone: I personally and naturally suspend my breath til a forceful exhale- like a breath of fire -. The exhale clears out all residue air in the lungs and at same time the push contracts the core. Magic… to me! 11:02:13 From Alfonso Rusconi to Everyone: Reacted to "I personally and nat..." with 👍 11:02:15 From veronique borges to Everyone: But I do not teach that to the public 11:03:19 From Lynn Morrison to Everyone: I like holding my breath in a 50 to keep air in my lungs - thinking that makes me more bouyant 11:04:50 From Lynn Morrison to Everyone: exhale forcefully before one breath down and one breath back in the 50 11:05:00 From Beth Baker to Everyone: Reacted to "I personally and nat..." with 👍🏼 11:05:35 From Beth Baker to Glenn Mills(Direct Message): I have a drill we use to teach breathing timing if you want 11:07:36 From Alfonso Rusconi to Everyone: Sarah Sjostrom doesn’t breath in 50 fly 11:08:43 From Lana Burl to Everyone: You need to get rid of CO2 - yes the brain freaks out when CO2 gets too high 11:08:46 From veronique borges to Everyone: CO2 is necessary to transport 02 so you need to build tolerance to CO2 11:09:20 From Lana Burl to Everyone: The desire to take a breath is not initiated by a desire for oxygen but instead a need to expel CO2 11:10:06 From veronique borges to Everyone: I think of co2 like lactic acid. You train to build tolerance and delay them 11:12:00 From helen naylor to Glenn Mills(Direct Message): lack of CO2 is what triggers a breath. Do NOT need Co2 to carry O2! 11:13:30 From Monty krieger to Everyone: you are still recording 11:14:00 From Brad German to Glenn Mills(Direct Message): thank you! 11:14:09 From Nora Stoycheva to Everyone: thanks bye everyone 11:14:09 From Katie Kenny to Everyone: Thank you! 11:14:09 From Camy Gitwenty to Everyone: Very interesting, thank you

May 23, 2023 - 6-Beat Kick Zoom

May 23, 2023 - 6-Beat Kick Zoom

Six-Beat Kick This week we focus on the 6-beat kick for freestyle. We’ll show what it looks like, and how seven elite athletes -- ranging from distance freestylers to sprinters to triathlete Sara McLarty – incorporate it into their stroke. Monday Kaitlin Sandeno: Slow-Mo Freestyle A 400 IM and distance-freestyle specialist, Kaitlin Sandeno varies her kick from a 2-beat to a 6-beat kick. <https://www.goswim.tv/lessons/582-slow-mo-freestyle-kaitlin-sandeno>  :19 - start counting :30 - very narrow :55 - kick slightly rotates with the body :57 - kick slightly rotates 1:42 - starts with 2-beat, then moves into 6-beat Tuesday Erik Vendt: Slow-Mo Freestyle Erik Vendt is a distance freestyler. Count his kicks per arm cycle, but also notice how he uses a “waltz rhythm” to link his downkicks to his arm extension. <https://www.goswim.tv/lessons/581-slow-mo-freestyle-erik-vendt>  :20 - Start counting :28 - Get more of a feeling of the kick driving him forward - so much length in his stroke :54 - Slight kick rotation only to the right 1:05 - Head turns early, but not all the way to the breath - but stays low and balanced 1:06 - Final turn to air 1:23 - Look at the slight pause to keep the kick in a 6-beat rhythm. Waltz. 1:43 - Narrow and consistent 1:49 - Right arm catching - Right leg kicking down - Left hand entering 2:15 - The loaded position 2:18 - The loaded position Wednesday Sara McLarty: Swim Slow to Swim Fast Sara McLarty is an accomplished triathlete and tri coach. In these underwater clips, you can see how she uses a 6-beat cross-body kick to power her freestyle. <https://www.goswim.tv/lessons/306-swim-slow-to-swim-fast>  :34 - relaxed 6-beat 1:15 - The kick is so shallow it appears to be off-sync just a little 1:30 - Slight rotation of the kick 1:51 - heavier kick - less rotation of the kick Thursday Fran Crippen: Six-Beat Flutter Kick As a long-distance open-water competitor, Fran Crippen had to be able to change gears quickly to stay with the pack. His secret was to have three different kicks: 2-beat, 4-beat, and 6-beat. Here’s a quick glance at his 6-beat kick. <https://www.goswim.tv/lessons/953-six-beat-flutter-kick>  :05 - half kick on left hand catch :11 - like the feet hit and rebound back into the rhythm :17 - shallower left kick again on left hand catch Friday Kara Lynn Joyce: Flutter Kick Three-time Olympian Kara Lynn Joyce uses a 6-beat kick when she sprints. <https://www.goswim.tv/lessons/1176-flutter-kick>  From beginning - fast and powerful :15 - What’s the maximum the thigh gets out of line? :16 - Maximum knee bend - line from torso to thigh :22 - Maximum knee bend :26 - Flex of the entire foot :32 - The DNA trail Saturday David Curtiss: 04 – DC Body Balance Rotation Sprinter David Curtiss uses a 2-beat kick and slow swimming to establish balance and rotation. When he increases the speed, he switches to a 6-beat kick but maintains balance and rotation. <https://www.goswim.tv/lessons/3379-04-dc-body-balance-rotation>  :06 - 2-beat kick into extension :07 - The loaded position :17 - constant kick synced up :19 - imagine the DNA trail Kick flows and not overdone Sunday Matt Targett: Sprint Flutter Kick Australian sprinter Matt Targett has a powerful 6-beat kick that emphasizes the UPKICK as well as the downkick. <https://www.goswim.tv/lessons/1769-matt-targett-sprint-flutter-kick>  From beginning - SPRINT kick :13 - Maximum thigh and knee bend :18 - look at the flexion of his left foot :28 - the deepest part of the kick :38 - power :46 - hardly any rotation 1:18 - the Uptick 1:35 - foot speed Bonus Glenn: 6-Beat Synced Kick <https://www.goswim.tv/lessons/3252-6-beat-synced-kick> Andi Murez: UP Kick 2 <https://www.goswim.tv/lessons/2065-freestyle-up-kick-2> 10:06:04 From Peggy Haykal to Everyone: thanks Gregg 10:07:39 From Dan Jimar to Everyone: relaxed hands fingers 10:12:50 From Dan Jimar to Everyone: Have you seen people/swimmers not going out of balance at all? 10:13:21 From Monty Krieger to Everyone: what is Eric’s % breathing ? 10:13:42 From Beth Baker to Glenn Mills(Direct Message): Would you say he’s breathing on the “pierce of the left arm vs the pull of the right arm?” 10:17:35 From Monty Krieger to Everyone: almost position 11 for Eric? 10:17:58 From Barbara Hummel to Everyone: yes, he’s got a very front-quadrant stroke 10:20:00 From Ruth Cheung to Everyone: Trying so hard to know if it’s 2 -2- 2 or 3- 3 kick 10:20:41 From Ruth Cheung to Everyone: thanks!! 10:23:17 From Beth Baker to Glenn Mills(Direct Message): Fran looks like he breathes to left side given how far his hips come over? 10:30:43 From Dan Jimar to Glenn Mills(Direct Message): Like kicking a soccer ball - almost 10:31:44 From helen naylor to Everyone: Hugh Jackman 10:32:39 From Dan Jimar to Everyone: is there a video of that? 10:34:45 From Dan Jimar to Everyone: How was he thinking of it? Feet or Hamstring or something else? 10:36:34 From Glenn Mills to Beth Baker(Direct Message): https://www.goswim.tv/lessons/3252-6-beat-synced-kick 10:38:14 From Monty Krieger to Everyone: rub stomach and pat head!! 10:40:33 From Glenn Mills to Beth Baker(Direct Message): https://www.goswim.tv/lessons/2065-freestyle-up-kick-2 10:42:31 From Ruth Cheung to Everyone: Aww that’s awesome@ 10:43:35 From Monty Krieger to Everyone: didn’t see the urls in the chat 10:43:48 From Ruth Cheung to Everyone: I think my problem is the coordination of 4 and 6 beat , like, how does it work on land so I can transfer it in the water? 10:43:50 From Glenn Mills to Everyone: https://www.goswim.tv/lessons/3252-6-beat-synced-kick 10:43:56 From Glenn Mills to Everyone: https://www.goswim.tv/lessons/2065-freestyle-up-kick-2 10:45:27 From Dan Jimar to Glenn Mills(Direct Message): https://www.youtube.com/watch?v=Iu7LOqUytK8t=179 400 Free WR by Thorpe Race starts at 3.00 Fingers hand and UW kick 4.22-4.40 Birdseye view 4.55-5.10 Strong kick 5:50 UW at speed 6.27-6.33 10:50:14 From Shirley Chung to Everyone: Do you have any suggestions on how to coordinate a 6 beat flutter kick in backstroke? I have a high frequency when I do backstroke kick only at full speed without rotation. But I have trouble when I add my arms. The arms have trouble catching up and I have to slow down my kick rate. The result is that my kick time and swim time are almost the same.😅 10:53:49 From Dan Jimar to Everyone: at the top, when hand is pointing up? 10:54:58 From Dan Jimar to Everyone: could you say that again Barbara? 10:56:58 From Dan Jimar to Everyone: thank you 10:57:00 From Dan Jimar to Everyone: yes 11:00:34 From Dan Jimar to Everyone: No Zoom June 13, 20, 27? 11:00:39 From Camy Gitwenty to Everyone: Thanks for the tips, I'm eager to test all of them tomorrow ! 11:00:52 From Monty Krieger to Everyone: Thanks 11:01:07 From Ruth Cheung to Everyone: thanks! 11:01:10 From Corinne Machoud to Everyone: So many details, thank you so much.

DC Talks Breath Timing

DC Talks Breath Timing

So one of the most important things in freestyle is we do know that when people take breaths, they generally fall out of balance. And so the timing of the breath is very important in order to maintain balance. So would you say that you have a early breath? Or a late breath? Or what is the timing of your breathing? And I guess that's the question. I would say it's kind of in the middle. I mean, we talked about this before, it's not really super early or super late. I mean, you look at saunas like Bruno Fratus, super, it's super late, I'm definitely not in that in that wheelhouse at all. It kind of just falls with the rhythm of my stroke, I'm not thinking breathe. Now, I'm just thinking, it just kind of is a natural thing that occurs with the rhythm of my stroke. So I mean, at the end of the day, it's just it's a rhythm thing. It has to do with where my stroke is that where it's at in the process. But if you're looking at it in terms of early or late, it definitely sits kinda in the middle, not really early or late. So rhythm you spend, we've covered this once before, but you spend nearly no time and the breathing position, how important is it to get back, get the head back to center or back to balance. I mean, I'm not nobody's in there fastest, nobody's fastest position is in the breathing, a lot of the time, it's actually one of the slowest. So it's super important for me to get in and out of that position, but do it efficiently. So I'm still getting oxygen to get in and out of that position as quickly as possible, because it isn't my fastest position that I'm in. So to get back into that fast position is important. Breathing is essential, you need it almost, at first, it probably shouldn't need it. But for anything above that, you need it in order to swim fast. And my my claim to fame is my ability to swim fast. And I say swim fast, I mean, swim on top of the surface fast. And when I'm in that breeding position, I'm not really able to do that as well, because my stroke is my stroke itself without breathing is where my strength is. So getting in and out of that breath as fast as possible is super important. Because I want to get back to what I'm good at doing. And I want to be able to get back to you know where I'm fastest, I can finish the race as quickly as possible. Excellent, I'm going to share a different screen here, we're going to go into the app, because I was looking at something that I thought was pretty interesting, because we know that the breathing position is, is a position that is a little bit more dangerous, as far as and when I say dangerous, I mean, detrimental to fast swimming. And so what I did here was going to erase one of the timers. So there's a timer in the app. And so what I did was I placed the zero mark just as you're lifting your skin in the water. And so this is a slow motion piece of video. So a full stroke cycle. By the time the left hand comes back in, right there is about 14.4 seconds. So again, it's all relative, because it's still a stroke cycle. Because what I'm looking at here is the percentage of time that your head is out of balance. And so when we look at the head starting to turn, which is right about now, so right here, the head starts to turn, we're going to add a second timer just above there. And we're going to time how long it takes you to get back to center. So right about there, it's about 3.1 seconds out of the 14.4 seconds, which was the full stroke cycle. Now, in doing the math on this, what I realized is that you spend 23% of your of your stroke right now. And you told me before we started recording that your breath has gotten faster. So you spend approximately 23% or a quarter of the time of a stroke cycle in a not perfect position, not perfectly balanced position. First of all, have you ever thought about how much time you spend or is it just a reaction? And how do you think that is in comparison to other people? Um, I don't know how it is in comparison to other people. Because I mean, these statistics are actually relatively new for me. But I definitely do think about when I'm taking a stroke so I can make them that breath as quick as possible because as you said, it's not the perfect position to be in. It's not the fastest. So I mean spending less time there's going to make the overall stroke Craster right. And NC State we work on it. Day in day out of quick breath drills. We do it with different equipment, we do different speeds, but essentially, the end goal is to make that breath as fast as possible because the philosophy behind that is breathing is not the perfect position and you want to get out of it. You want to get in and out Over the fastest possible Oh, it's kind of like an open turn like you don't want to hang on the wall because then you're wasting time. Similar thing with breathing is if you're stuck breathing, you're wasting time. And you need to take that breath as quickly as possible, as efficiently as possible, get out of it, and back into your normal stroke. So you can continue racing fast. The other thing that's interesting here, and we have covered this in another chapter is your exhale. Now fast breath or breath timing is going to be very, you've got to make sure you have all the air out or else you can't get a fast breath. And so when we look at this video, very, very states, you see how much you're you're breathing out. And then how quickly the head comes back in. And then we see that there's a very slight delay right here. And then before your arm reaches extension, we do see the air is now starting to come out of your nose again, right there. And by the time the it's exposed, it's a constant flow, and you're bursting out again. So again, for a quick breath, do how, again, I know that you've we've talked about this before, but just the thought of the exhale to make sure that you can spend as little time as possible in the breathing position. Right now, that has changed significantly, you saw that delay, the delay is no longer there. It's almost like I'm normally breathing to be completely honest with you. Because the second I've taken on air, it's already going back out. I breathe in my head may not even be back in the water fullier at back to center, I'm already breathing out because that breath has gotten so much faster now that I don't really have time for a delay. My thought process on that with the exhaling though, in terms of quick breath, is that you don't want to be exhaling while you're breathing, you really should simply just be to inhale the breath. Because if you're spending time, notice, emphasis on the word time. And if you're spending time breathing out and breathing in on your stroke, or sorry, on your breath, you're wasting time. So I'm why not use the rest of that stroke to continue to begin exhaling to make that breath a little bit quicker, it also actually makes it smoother for me. Because then I actually, I don't want to say I feel like I'm breathing, because I'm not Well, I kind of am and that I'm not. But it makes it more fluid so that the oxygen that's going in is being used and then being blown out. And it's just being constantly refreshed, which makes my lactic acid build up a little bit later, it just helps overall, with keeping the stroke FAST and me being strong throughout the entirety of the race. Beautiful. So I'm gonna stop that. I'm going to show one more video. And this will give you an idea of this is this is a young athlete, a good swimmer. And so when we look at this freestyle, can you see that playing? Oh, no, I haven't shared it yet. When we started it over again. So this is this is a very good young freestyler young swimmer, but very nice stroke. And he does swim a lot of freestyle. Now I've done this with probably four or five athletes that I have in the backyard, and stopped so we don't put him on the spot too much. And just to give you an idea, when I asked you the question, do you think 23% is a good percentage, the average that I'm finding is somewhere between 40 and 50%. And this particular athletes 43% of his time is spent in the non balanced position or the non head position. So knowing that you're already a quarter of a percent better than most people. Now, what's your goal? Get it lower? I mean, you said what are your thoughts on 23%? It's like, well, how much lower? Can I get it? At the end of the day, the only way that I'm gonna get faster is by reducing the numbers and the time I take to do certain things. I mean, we're looking at 23%. Now, I'm not quite sure if the accurate number is but whatever it is, I mean, you can go lower. I mean, there's always ways to improve. I again, this statistic is new to me. So I'm super curious to see if we're going to analyze with your app, other high level swimmers like Bruno Fratus, or maybe even Caleb Dressel, who has an insanely quick breath. I mean, we look at Nathan Adrian, who's kind of the founder of the whole thing. Just kind of looking at them and seeing where those numbers are, and then how do I better my numbers to compete with them better. I know that it's something that I really, truly try to work on with people here in lessons. And the biggest thing is that you can take an incredibly quick breath, but get nowhere. So the big trick there is making sure that there's that balance between a very quick breath and good oxygen exchange. So yeah, fantastic stuff. Thank you so much and we'll keep going