The key to long-term improvement as a swimmer is increasing distance per cycle while maintaining the same tempo and breakout distance.  This combination of skills ensures that improvements come from better swimming technique rather than just relying on a strong push-off, a bigger kick, or a faster stroke rate.   This week, we look at one part of the equation:  tempo. Tempo is measured as a swimmer’s time to complete one full stroke cycle (defined by two “hand hits” in freestyle and backstroke).  Come join the discussion – and bring your FINIS Tempo Trainer!

**Monday**

**Breast Drill:  Tempo Trainer Kick on Your Back**

One of the easiest ways to get comfortable with a FINIS Tempo Trainer (TT) is to wear it while doing breaststroke kick on your back.  You’ll quickly understand what happens when you play with the rate of your kick.

https://www.goswim.tv/lessons/1062-breaststroke-tempo-trainer-kick-on-your-back

**Tuesday**

**Free Drill: Freestyle – Building a Longer Stroke**

Watch Glenn introduce a young swimmer to the idea of stroke rate by using a FINIS Tempo Trainer.

https://www.goswim.tv/lessons/1710-freestyle-building-a-longer-stroke

**Wednesday**

**Free Drill: Freestyle/Backstroke – Tempo Trainer Kick**

We love this kick set, performed with the Tempo Trainer at a crazy-fast rate, to help swimmers focus on the tempo of their flutter kick.

https://www.goswim.tv/lessons/1903-freestyle-backstroke-tempo-trainer-kick

**Thursday**

**Breast Drill: Endless Pool Tempo Variations**

To fully understand TEMPO and its effect on overall speed, swimmers need to learn how to maintain their speed while reducing rate, i.e., taking longer strokes.

https://www.goswim.tv/lessons/1458-endless-pool-tempo-variations

**Friday**

**Glenn EP: Freestyle Rate**

What can you learn with 40 arm strokes and a FINIS Tempo Trainer?  In the words of Glenn Mills: “It’s hard to go fast at a slower rate.”

https://www.goswim.tv/lessons/2840-freestyle-rate

**Saturday**

**Breast Drill: Brendan McHugh – McHugh Rate**

Secret to speed in breaststroke:  Learn to find your breaststroke LINE on every single stroke…then train your body to find your LINE more quickly.

https://www.goswim.tv/lessons/2047-breaststroke-mchugh-rate

**Sunday**

**Sarah Katsoulis: 50 Breaststroke**

Here’s Aussie Olympian Sarah Katsoulis swimming an easy 50 breast in 38.2 with 6 strokes per length.  Notice how she reaches full extension (finds her LINE) on every stroke.  Then check out how video #4 in her video series, where she still finds her LINE when swimming 34.4 with 6 strokes per length.  This control of rate and technique is true mastery.

https://www.goswim.tv/lessons/1823-sarah-katsoulis-50-breaststroke-1


Feb 25, 2025 - Tempo:  The 1st Pillar of Teaching Better Swimming

Teaching swimmers how to increase their skill is a complex challenge, requiring an individualized approach for every athlete.  In this week’s Zoom, we share our thoughts on how you can simplify this process.  We’ll talk about four key concepts (pillars) that provide a framework to guide your coaching and set design.  These four concepts are: 1) Tempo, 2) Distance Per Cycle, 3) Breakout Distance, and 4) Underwater Velocity.   Join us this week as we give an overview of the concepts, then join us over the next *four* weeks as we take a deep dive into each of the individual concepts.

**TEMPO**

**DISTANCE PER CYCLE**

**BREAKOUT DISTANCE**

**UNDERWATER VELOCITY**

**Monday - TEMPO - DISTANCE PER CYCLE**

Masters Tempo Trainer Workout

Here’s a simple set that introduces swimmers to Pillar #1:  Tempo.

<https://www.goswim.tv/lessons/1694-masters-tempo-trainer-workout>

**Tuesday - TEMPO - DISTANCE PER CYCLE**

Increase Freestyle Stroke Rate

While we typically try to challenge swimmers to slow down their stroke rate to learn efficiency, we also need to teach them how to increase their stroke rate while using less force in each stroke.

<https://www.goswim.tv/lessons/3012-increase-freestyle-stroke-rate>

**Wednesday - DISTANCE PER CYCLE - BREAKOUT DISTANCE**

Freestyle: Reduced Stroke 100s

This set will introduce swimmers to Pillar #2:  Distance Per Cycle

<https://www.goswim.tv/lessons/1881-freestyle-reduced-stroke-100s>

**Thursday - TEMPO - UNDERWATER VELOCITY**

All Strokes: Tempo Trainer Underwater Dolphins

Pillar #3 is Breakout Distance – how far from the wall a swimmer starts swimming after a turn or start.  A Tempo Trainer can help each swimmer find the optimal distance they should travel before taking their first stroke.  Here’s a plan for how to experiment.

<https://www.goswim.tv/lessons/2185-all-strokes-tempo-trainer-underwater-dolphins>

**Friday - BREAKOUT DISTANCE**

Pushoff Target

When teaching any of the Four Pillars, it’s important to create measurable targets for the swimmer.  One example of a VERY measurable target is the swimmer’s breakout point.  Here’s how to give them a target.

<https://www.goswim.tv/lessons/1448-pushoff-target>

**Saturday BREAKOUT DISTANCE - UNDERWATER VELOCITY**

Turns:  PASA Pushoffs

Pillar #4 is Underwater Velocity, the speed at which a swimmer moves under water.  First step in teaching this skill is to make swimmers *aware* of the things that affect velocity.  Letting them feel the effects of a BAD streamline can make an impression!

<https://www.goswim.tv/lessons/2081-turns-push-off-awareness>

**Sunday - TEMPO - DISTANCE PER CYCLE - BREAKOUT DISTANCE - UNDERWATER VELOCITY**

All Strokes: Stroke Count

Counting strokes – and then trying to maintain stroke count or manipulate stroke count – during any swim set is one of the best ways to teach Pillars #1, #2, and #3.  Everything the swimmer does, from push off, to streamline, to stroke rate, has an impact on stroke count.

<https://www.goswim.tv/lessons/2321-all-strokes-stroke-count>

**BONUS - all comes back to balance**

Core Control

Core control and excellent streamline technique are factors in each of the four pillars.  Here’s our favorite way to teach these skills.

<https://www.goswim.tv/lessons/2982-core-control>


Feb. 18, 2025 - The Four Pillars of Teaching Better Swimming

Another slow motion shot of Margaret's catch, shot more from the side. This shows a good path of her hand and how quickly she gets to the catch, even with her unique hand entry.


Backstroke Catch.

Join us for a special Zoom this week featuring Kim Vandenberg, USA Bronze medalist in Beijing (4 X 200 free relay).  We’ll take a close look at Kim’s butterfly and freestyle technique and how it kept her injury-free throughout her career.  But mostly, we’ll talk about resilience and the personal growth that can follow after every storm.

You can reach Kim at her website and on her social media? 

[https://www.kimswimstudios.com](https://www.kimswimstudios.com/)

<https://www.instagram.com/kimswim>

<https://www.instagram.com/kimswimstudios>

Please Donate Fire Fund | Friends of Marquez | Pali Fire Relief

<https://gosw.im/4hkO3jz>

**Monday**

**Kim Vandenberg:  Freestyle – Above Side Slow Motion**

Kim’s freestyle seems effortless and displays excellent technique:  stable rotation, core control, low breath and balanced breathing to both sides, steady six-beat kick, and high-elbow catch.

<https://www.goswim.tv/lessons/1684-freestyle-above-side-slow-motion>

**Tuesday**

**Kim Vandenberg: Freestyle – Head On Under Water**

Effortless technique here, including steady and stable head position, high-elbow catch and direct pull pattern.

<https://www.goswim.tv/lessons/1642-freestyle-head-on-underwater>

**Wednesday**

**Kim Vandenberg:  Butterfly – Hips – Under Water**

Kim’s butterfly also seems effortless, due in large part to her excellent technique.  Watch for high hands and deep chest at the catch, two kicks per stroke, and constant undulation through the hips.

<https://www.goswim.tv/lessons/1592-butterfly-hips-underwater>

**Thursday**

**Kim Vandenberg:  Head On – Under Water – Slow Motion**

Clear, underwater footage of Kim’s butterfly pull.  Note the width of the hand entry and catch, the “diamond” shape described by her arms during the pull, and the continuous action of the arms.

<https://www.goswim.tv/lessons/1589-butterfly-head-on-underwater-slow-motion>

**Friday**

**Kim Vandenberg:  Butterfly Head and Recovery**

Kim seems to flow effortless through the water.  Watch for the continuous arm action, the shoulder-width hand entry, and the lack of up-and-down motion with the head and neck.  All aspects of her technique work to sending her body forward through the water.

<https://www.goswim.tv/lessons/1575-butterfly-head-and-recovery>

**Saturday**

**Kim Vandenberg:  Breakouts – Below Water**

Kim’s butterfly and freestyle breakouts are picture perfect.

<https://www.goswim.tv/lessons/1515-breakouts-below-water>

**Sunday**

**Kim Vandenberg:  Starts – Above Water**

Kim has some of the most splash-free entries we’ve seen.  Watch ‘em in slow motion to see her technique.

<https://www.goswim.tv/lessons/1514-starts-above-water>


Jan. 21, 2025 - Resilience with Kim Vandenberg

Teaching the Forward Start

This week we continue our series on how to teach the things that are the most difficult to teach – yet are the most basic skills a swimmer needs.  As every age-group (and masters) coach knows, one of the biggest challenges is teaching kids how to start from the blocks and to do relay starts without getting DQ’d.  This week we tackle the basics of learning to dive.

**Monday**

**Drill – Deep Pool Vertical Entry**

If you've got a big group of kids who need to learn forward-start basics, start 'em here. Fun, safe drill teaches how to have a rigid bodyline and a clean entry.

<https://www.goswim.tv/lessons/1609-starts-deep-pool-vertical-entry>

0479 jump in the pool

1549 no instructions except keep the hands by the side

2695 start to focus on straight body line no bend

3315 start to focus on pointed toes

3579 pointed toes with a straight body line

4937 Watch for the forward splash

5810 pointed toes straight body line

10588 move to streamline position

11867 straight body pointed toes streamline

12440 flat feet versus pointed feet

15161 smallest splash possible

**Tuesday**

**Steve Haufler – Streamline Jumps**

Steve Haufler starts teaching the forward start on land, with streamline jumps.

<https://www.goswim.tv/lessons/2109-streamline-jumps>

0533 just jump

1552 the natural connection of swinging arms and shifting momentum

1582 connecting the pieces together

1926 into a streamline position with pointed toes

2322 do the best possible for the athlete

2537 slight head tuck to make sure the streamline is together

2733 the trophy start

**Wednesday**

**Cullen Jones (4-Step Dive Progression)**

When Olympic gold medallist Cullen Jones teaches kids how to dive, he uses this four-step process.

<https://www.goswim.tv/lessons/929-forward-start-4-step-learning-progression>

1278 seated fall

3231 kneeling

4256 hands in the water prior to leaving the dec

11438 a little bit of push

12135 a little more push

13061 crouching

13529 hands in the water before the feet leave the deck

15744 a little bit of push

20415 a little more push

21045 a little more push

23213 foot placement

24585 crouching

24848 hands nearly in the water feet still on the block

25955 slight push

30808 slight jump

32013 a bit more jump

**Thursday**

**Drill – St. Andrews Starts**

We love this progression for teaching the forward start and for teaching kids how to pierce the water on their entry. The flat-back dive really works!

<https://www.goswim.tv/lessons/2050-starts-st-andrews-starts>

0667 connecting Steve with Cullen

1933 jump

2775 posture

3370 toes

4001 momentum from the arms

4954 take it to the blocks

**Friday**

**Steve Haufler – Side Fall Over Noodle**

When teaching young swimmers to dive, you need a huge tool kit. Here's one trick from teaching guru Steve Haufler.

<https://www.goswim.tv/lessons/2121-side-fall-over-noodle-streamline-dive>

0451 Crouch on deck

0548 with a noodle target

0613 make it over the noodle

0876 Crouch on deck

1726 pointed toes

**Saturday**

**Drill – Dive and Glide**

What kind of line do you carry into the water from your start? Here's how to improve.

<https://www.goswim.tv/lessons/1907-all-strokes-dive-and-glide>

1225 start to glide

1555 patience

2095 bodyline control

4639 bodyline control

10245 patience

11279 keep the toes pointed and body dynamics

13157 continue to play

**Sunday**

**Drill – Relay Starts – Teamwork**

One of the best ways to add FUN to your program is RELAYS! Relays also provide incentive for swimmers to learn how to dive, and how to dive well.

<https://www.goswim.tv/lessons/1982-relay-starts-team-work-with-york-ymca>

0703 timing the swing

1001 hand touch then foot leave

1393 vary the athletes to build more awareness

1633 Male swimmer female starter

1894 Target the head not the arms

2932 where is the head in relation to the wall when the swing starts

3652 the importance of practicing the finish

4560 understand the perspective of the athlete

5460 the stroke will help determine how close the swimmer is when the swing starts

01274 red suit on backstroke finish


Jan. 28, 2025 - Teaching the Forward Start

These videos are created explicitly for the **PEAK Performance Swim Camps** to teach students what they’ll be working on at camp. These are short, abbreviated videos and only show part of what is taught at each camp.

PEAK Performance Swim Camps utilize the GoSwim app for video recording and evaluations.

If you have an interest in a great, year-round swim camp, please visit [www.swimcamp.com](http://www.swimcamp.com)

[Peak Performance Swim Camp – Swimming Camps for Competitive Age Group Swimmers](https://swimcamp.com/)


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