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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.

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March 25, 2025 - Distance Per Cycle

Distance Per Cycle: The 4th Pillar of Teaching Better Swimming The key to long-term improvement as a swimmer is this: Increase distance per cycle while maintaining the same tempo and breakout distance. This week we look at ways to increase distance per cycle in all four strokes, and give some sets to help you develop this all-important skill. Come join us! Monday Kelsi (Worrell) Dahlia: Head In butterfly, one of the best ways to increase distance per cycle is to minimize up-and-down movement. Olympian Kelsi (Worrell) Dahlia maintains a stable head/neck alignment and lands the hands forward and high, with head and eyes below the arms. https://www.goswim.tv/lessons/2324-butterfly-head It’s all about efficiency 0808 Press but shallow press 0878 Direct an early connection 1096 flow and direction 2853 low and forward breathing 2932 soft hand entry 3665 hands no wider than elbows 3751 hand exit sweeping out 3829 hand entering directly in front of shoulders 5213 stressed to body position 5292 the natural reaction to distressed body position 5549 stressed body position 5627 the resulting action 11475 this is as deep as it gets Tuesday Ash Delaney: Backstroke Aussie Olympian Ash Delaney shows us two key ways to increase distance per cycle in backstroke: 1) Let the legs and feet follow the rotation of the hips, and 2) Don’t break the wrist during the pull. https://www.goswim.tv/lessons/1715-backstroke-ash-delaney 0522 the line 0576 the power 0612 the finish 0678 the catch 0699 the power 0740 the finish 0788 Constant kick 5590 not just the arm but the entire body 10601 distance per cycle is impacted by body line Wednesday Felipe Lima: Breaststroke Head When trying to increase distance per cycle in breaststroke, it’s all about improving your LINE. Brazilian Olympian Felipe Lima shows what a great breaststroke LINE can look like. https://www.goswim.tv/lessons/2617-breaststroke-head 0641 escaping surface tension 0669 following the natural flow of the body 0715 drawing the hips 0762 proper timing 0842 finish the stroke 20120 efficiency in the line 20909 Head stays down and in line during the out sweep 20919 hands in head up to air hips forward 21202 arms extended head down prior to kick 22088 complete the stroke 31280 eyes down an extension 31466 eyes down on out sweep 32088 eyes down at corners 32612 hands in Head up to air Thursday Jason Lezak: Connect the Catch to the Core Jason Lezak gives a masterclass in how to increase your power – and distance per cycle – in freestyle. The key is to connect the catch to the core – to swim with your entire body and not just with the arms. https://www.goswim.tv/lessons/353-connect-the-catch-to-the-core 0545 connected timing 0574 Energy going forward 0684 connected timing 1352 purposeful direction 1648 purposeful direction during breathing 2253 driving the hand forward 2539 driving hand forward during breathing 3835 submerged after breath 5027 low and balanced breath 10118 driving from the legs 11511 getting everything possible from the stroke 25375 completely submerged 32036 harnessing the power of the body 33411 purposeful path of the hand 34643 purposeful path of the hand 43588 watching the connection 45225 watching the path of the hand 52798 maximizing each arm 55477 complete the drill 60394 take away the instinct 61710 my favorite frame 63491 the final result 64147 the breath Friday Glenn in EP: Freestyle Rate In this clip, shot in the Endless Pool, Glenn uses a FINIS Tempo Trainer to hold his stroke RATE the same, but slowly increases the speed of the flow, requiring him to swim faster at the same stroke rate. Notice how this assignment causes many aspects of his stroke (especially kick and pull) to change. In the pool, a similar set would be 4 X 50, holding stroke rate but getting faster on each 50. https://www.goswim.tv/lessons/2840-freestyle-rate 1139 water at speed one 1617 water at speed two 2619 water at speed three 3540 water at speed four 4658 tired Saturday Discovering Freestyle Efficiency Step 2 In this set of 4 X 50, the goal is to maintain the same stroke count for each 50, but to get faster on each 50. The swimmer will quickly learn how to increase distance per cycle by adding power to the pull and kick, and by sharpening awareness of streamline and breakout. https://www.goswim.tv/lessons/1008-freestyle-discovering-efficiency-step-2 13 first lap 14 second lap 3729 3513 11223 3325 14570 3212 21698 2922 14923 one additional dolphin 20020 Long wall 21653 Long finish Failure Sunday All Drills: Wax On…Wax Off Here’s an example of the flip side of our equation. In a short set of 25s, the goal is to maintain SPEED but take fewer strokes on each 25. It’s another way of getting the swimmer to increase distance per cycle. https://www.goswim.tv/lessons/1878-wax-on-wax-off-set 0523 nine strokes 12.5 seconds 1938 10 strokes 13.3 seconds 3521 11 strokes 12.1 seconds 4961 12 strokes 11.7 seconds 11368 12 strokes 11.3 seconds two dolphins 12541 11 strokes 11.7 seconds two dolphins 13987 10 strokes 11.3 seconds three dolphins 15416 nine strokes 11.5 seconds three dolphins I’m barricading he can’t get in BONUS Bruno Fratus: Slow to Fast In this set of 4 X 25, Bruno Fratus shows how to get faster while holding on to one aspect of technique: reaching full extension on every stroke of freestyle. https://www.goswim.tv/lessons/2374-slow-to-fast

Flip Turn Step #1

Kristian uses a 6-step progression to practice his flip turns. Step 1 is a simple pushoff, head first, with arms at your sides and palms facing down. Now the fine points. Push off gently. Maintain a stable bodyline and point your toes. Head and neck are in neutral position, with eyes looking down. Stay on the surface! Notice that every part of Kristian’s body is under water, but JUST under the surface. This takes great control.

Flip Turn Step #6

For the 6th and final step in Kristian’s flip-turn progression, he flips at the wall. Don’t rush! Swim smoothly into the wall, with eyes focused on the bottom and not on the wall. As you approach the wall, keep both arms at your sides and then tuck the head, tuck the knees to the chest, turn the hands over and push down with the palms to add momentum to your somersault. As your feet hit the wall, your hands should be together and you should be ready to extend immediately into a streamlined pushoff. The fine point is timing. All 6 steps should happen smoothly and continuously. The goal is to end up in perfect position for a streamlined pushoff the INSTANT your feet hit the wall. The goal during the learning stage is not speed, but timing and flow. Starting with the tuck of the head, feel how each step flows into and augments the next step.

Flip Turn Step #5

Kristian uses a 6-step progression to practice his flip turns. Step 1 is a simple pushoff, head first, with arms at your sides and palms facing down. Step 2 adds the head tuck. Steps 3 and 4 happen simultaneously – tucking up with the knees and pushing down with the palms. In Step 5 the flip is complete, and you extend into streamline on your back. The key to mastering the fine points is not to rush. As you extend into streamline, make sure it’s a full streamline from fingertips to toes. Hands locked together. Head locked between shoulders. Torso stable. Toes pointed. HOLD your streamline for a few seconds to get the full effect.

Flip Turn Step #4

Kristian uses a 6-step progression to practice his flip turns. Step 1 is a simple pushoff, head first, with arms at your sides and palms facing down. Step 2 adds the head tuck, lowering the head into still water to get the body flowing into the flip. Step 3, tuck the knees into the torso. And Step 4, push down with the palms. Hold the tuck, and let the feet flow over the top and back into the water. The fine point is timing. If you push down with the palms just as you tuck up with the knees, you will gain speed and momentum as your feet flow over the top. To really feel the connection, perform this step with control rather than speed.

Flip Turn Step #3

Kristian uses a 6-step progression to practice his flip turns. Step 1 is just this part: a simple pushoff, head first, with arms at your sides and palms facing down. Step 2 adds the head tuck, lowering the head into still water to get the body flowing into the flip. Step 3 is a continuation of Step 2, tucking the legs into the body and allowing the hips to flow over the head and torso. To work the fine points, DON’T WORK! Don’t try to see how tight you can tuck or how fast you can flip. The point is to explore how two simple moves -- tucking the head and tucking the knees -- can initiate enough momentum for a complete somersault.

Flip Turn Step #2

Kristian uses a 6-step progression to practice his flip turns. Step 2 is a continuation of Step 1, which was a simple pushoff, head first, with arms at your sides and palms facing down. For Step 2, tuck the chin or lower the head and experience how the water pushes the front of the body down to help initiate the flip. Pay attention to the fine points. The body should be horizontal and right at the surface before your start to tuck the head. When you tuck the head, don’t do ANYTHING ELSE! Resist the urge to use your hands or your abs, or to tuck your knees. Simply tuck the head and feel what happens.

March 17, 2025 - Underwater Velocity

Underwater Velocity: The 3rd Pillar of Teaching Better Swimming This week we look at the 3rd pillar of teaching better swimming: maintaining underwater velocity off the start and off every wall. We’ll zoom in as four world-class swimmers demo their start, streamline, and breakout technique in every stroke. Then we’ll take a close look at the key things you can work on to improve your own underwater velocity: streamline, underwater dolphins, and breakouts. Come join us! Monday Dave Denniston Turns & Pullouts: Introduction In a swimming race, you’re at max speed when you hit the water after your start. The next fastest you’ll be is when you push off the wall after each turn. Races are won not by the person who swims the fastest, but by the person who slows down the least. https://www.goswim.tv/lessons/878-introduction 0650 underwater velocity isn’t just about underwater dolphins 0935 it’s about the cleanliness of entry on a dive 1591 it’s about cutting the smallest hole through the water 2419 it’s about cleaning up every edge 3410 it’s thinking of staying small in every position possible 3754 especially when you don’t think about it 4335 it is the line 5867 it’s thinking about the cone of disruption 13960 all the way through to the breakout Tuesday James Guy: Butterfly Breakout The difference between a powerful – and a painful – length of butterfly is often the breakout. UK gold medalist James Guy shows us a world-class streamline and breakout. https://www.goswim.tv/lessons/2609-butterfly-breakout 0510 streamline 1188 low breakout 2002 slightly downward exit off the wall 2578 Dolphins to parallel 3897 gradual incline to the surface 11743 initiating the first stroke while still underwater 14228 forward not over Wednesday Margaret Hoelzer:: Backstroke Start and Underwater Former 200 backstroke world record holder Margaret Hoelzer shows how to maintain velocity off the start and into the breakout. Watch for an unbreakable streamline, control of her trajectory, and her signature shoulder dip into massive rotation at the breakout. https://www.goswim.tv/lessons/942-backstroke-start-and-underwater 0795 streamline 1488 not overly done underwater dolphins 1878 gradually moving toward the surface 2353 Head in line 2594 notice there have been no bubbles 2737 rotating for the first catch 3010 driving the lead arm forward not allowing it to collapse 3010 the exhale begins 3103 shoulder is clean for first recovery Thursday Cullen Jones: Freestyle Breakout from the Blocks The key to improving your underwater velocity is not complicated: streamline. The hard part is to do it Every. Single. Time. Gold medalist Cullen Jones shows how. https://www.goswim.tv/lessons/1038-freestyle-breakout-from-the-blocks 0455 streamline 0855 narrow breakout 2021 smallest hole possible 2112 forward and down to breakout 3701 look how long it takes to break the surface 3849 look at how little of his body breaks the surface 5589 driving forward 10487 streamline 12040 gradual upward movement toward the surface 12457 merging with the surface 14642 transition from dolphin to flutter 15743 practicing heavy flutter in speed 21061 dolphin to flutter to breakout Friday Step-4 Step 3 with Rate Once you’ve learned the proper underwater dolphin, it’s time to add some rate and speed. Increasing your rate will automatically limit the amplitude while holding the overall shape and action of the underwater dolphins. https://www.goswim.tv/lessons/3503-step-4-repeat-step-3-with-rate 0972 have your constant 1621 create your maximum movements 4664 maintain maximum movements while increasing the tempo 1259 maintain maximum movements while increasing the tempo 12646 don’t forget the back half 13898 maintain maximum movement while increasing tempo 15101 don’t forget the back half 20320 push to failure 21356 failure in either rate or underwater velocity Saturday Turns - FOIL Monofin Head-Lead Dolphin In working to develop a better underwater dolphin, this drill isolates the a stable head to help you learn to send all your energy forward. Why do it: Simply put, you probably can't work enough on your underwater dolphins, so here's another way to do that. https://www.goswim.tv/lessons/1774-turns-foil-monofin-head-lead-dolphin 1265 per usual create a control mechanism 3585 keep the head as stable as possible 5145 as you increase effort and tempo maintain stability 10024 increasing the effort while maintaining stability Sunday All Drills: Turns – Underwater Dolphin To make the most out of every pushoff and start, incredible underwater dolphins will change your entire potential in swimming. https://www.goswim.tv/lessons/1916-turns-underwater-dolphin Just play the video All of this comes down to one thing Daily practice and consistency There are no secrets

Introduction - Dave Underwaters

Speed. It’s the key ingredient in most sports, but where does it come from? In auto racing, the answer is easy…the bigger the engine, the sleeker the body, the better the traction, the faster you’ll go. But where does speed come from in swimming? The answer is…from being sleek and powerful off the walls and off the blocks. In a swimming race, you are at maximum speed when you hit the water after your start. The next fastest you’ll be is when you push off the wall after each turn. The key to fast swimming is something your coach tells you every day: Streamline. Maintain your pushoff speed for as long as possible by streamlining your body. Races are not always won by the person who swims the fastest, but by the person who slows down the least. Think about every wall as an opportunity for speed. This video will give you a 5-step learning sequence for breaststroke turns, and for pullouts. Even if you already know how to do these things, we recommend that you go through each learning sequence, from the beginning. This will help you learn the specific focus points for turns, and for pullouts. You can then use each focus points without interrupting your regular training. These focus points should be in addition to what your coach asks you to do, not in place of. All great swimmers will tell you: Don’t just do what’s asked of you. Always do just a little bit more. Now let’s watch how United States World Championship Team Member Dave Denniston applies these techniques to his turns,and pullouts.

Mar. 11, 2025 - Breakout Distance: The 2nd Pillar of Teaching Better Swimming

Breakout Distance: The 2nd Pillar of Teaching Better Swimming The key to long-term improvement as a swimmer is this: Increase 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: breakout distance. We’ll assume you have a certain level of mastery for your underwater dolphins. We’ll explain how to use a FINIS Tempo Trainer to determine how many dolphins you should take, as well as their optimal size and rate. And we’ll give you some sets to help you experiment. Come join us! Monday Turns: Practice Underwater Dolphins For freestyle, here’s how to learn CONSISTENCY in how many dolphins to take before transitioning to flutter kick for the breakout. https://www.goswim.tv/lessons/2724-turns-practice-underwater-dolphins 0526 start by setting up a pattern 0944 transition from dolphin to flutter 1133 transition from flutter to swim 1982 depending on the speed of the race determines how short the transition 2510 too shallow 2998 you can start by skipping the dolphins 3650 maintaining a stable body line 4025 Breaking out each step again 4236 making a definitive separation to the flutter kick 4835 shortening the duration of the flutter 5138 angle of attack off the wall 5402 transition to flutter and first stroke occur at the same time 10284 timing the breakout so it’s not too deep 10989 continuing to practice the sequence Tuesday Butterfly Drill: Dolphin Initiation For butterfly, here’s how to determine WHEN to initiate your first dolphin kick, and how to develop CONSISTENCY in your breakout distance. https://www.goswim.tv/lessons/998-butterfly-dolphin-initiation 0730 experimenting with when to initiate the dolphin 2036 experimenting with both the start and the turn 2967 immediately initiating the dolphin on entry 4102 immediately initiating the dolphin on the turn 4778 experimenting with maximizing the initial glide 5840 experimenting with maximizing the initial glide off the turn 10546 splitting the difference 11329 splitting the difference off the turn 11796 immediately initiating the kick 12051 timing to a static line 12383 increasing the glide 12609 timing to a static line 12993 glide dolphin and time 13464 timing the turn immediate 13731 timing the turn long glide 14317 timing the turn splitting the difference Wednesday Butterfly: Breakout Practice To develop consistency in your butterfly breakout distance, it’s important to know where your body should be just prior to your breakout and first stroke. Once you’ve learned this position, then you can experiment with how many kicks – at what rate – will get your to that position. https://www.goswim.tv/lessons/1978-butterfly-breakout-practice 0454 immediate but small dolphin 0805 feet breaking the surface prior to the head 0841 Head nearly completely out but no breath 1155 becoming parallel to the surface as soon as possible 1404 gradual climb to the surface 1943 look how stable the front end is 3089 become horizontal as soon as possible 3645 gradual climb to the surface 4325 parallel to the surface before the breakout 4674 Drive forward not up 11137 look at the eyes Thursday Backstroke Drill: Underwater Dolphin – Size For backstroke, here’s how to determine how big and how fast your dolphin kicks should be. Measure it. Count it. Time it. https://www.goswim.tv/lessons/819-backstroke-underwater-dolphin-size 0553 the master 1143 elegance 2321 Extreme body angles 2619 simply trying too hard 3702 increasing rate limit amplitude 4567 better head position 5431 Chin on chest 11051 still too tucked 12647 better head position what’s the quick fix for this 13229 better position 13318 tucking the chin on breakout Friday Underwater Dolphins – Increasing Rate Working on how many dolphins you take off each wall is just one part of the equation. Just as important is how quickly you take those kicks. Here’s how to experiment to find the optimal combination of number and rate. https://www.goswim.tv/lessons/1960-underwater-dolphins-increasing-rate 0787 set a standard tempo 30.46 gradually increase the rhythm 3701 increase the rhythm again 4208 max rhythm 4522 limiting amplitude 5849 set the rhythm and time to a static spot 10060 increase the rhythm time to the static spot 10560 max rhythm time to the static spot 11057 once you determine the proper rhythm at fins 11955 matching the rhythm with fins is harder and is more work 15369 after some training go back to no fences 20471 Time to the static spot again Saturday All Strokes: Tempo Trainer Underwater Dolphins Here’s a quick set that uses a FINIS Tempo Trainer to help the swimmer determine the ideal size and rate of their underwater dolphins. https://www.goswim.tv/lessons/2185-all-strokes-tempo-trainer-underwater-dolphins 2821 horizontal breakout 3117 set a time for a kick forward or a kick backwards 3626 have the swimmer match the tempo for a set number of dolphins 10438 increase the rate keep the number of dolphins the same 11923 Time either a static spot or 25s 13000 add data to your experimentation 14465 take the guess work out Sunday Adding Dolphins We love this short set to help swimmers search for their ideal number of underwater dolphins. https://www.goswim.tv/lessons/2696-adding-dolphins 0563 add dolphins and strokes to get an overall count 1858 increased dolphins decrease stroke by one each time 3266 continue the process until failure or 15 m BONUS Data Testing Underwater Dolphins Glenn explains how to use the GoSwim app to help a swimmer determine how many underwater dolphins to take. https://www.goswim.tv/lessons/3451-data-testing-underwater-dolphins

How to film with a GoPro

The best way to use a GoPro for video feedback. If you don’t have a really good underwater camera, we’ve been using the updated Insta360 cameras lately, and they’re really good. Here are a couple links depending on your budget. Insta360 Ace Pro & Insta360 Ace Insta360 Ace Pro 2 (our current cam)

How to film with an iPhone (underwater too)

A quick tutorial on how to film with your iPhone. If you don't have a GoPro or Insta360 cam for underwater, you can use your "modern" iPhone with no-cracks to grab some quick underwater video. Use the ports below to help. USB-C Port Plugs Lightning Port Plugs