Lessons

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.

Select Category

Designate Expertise

Select Fine Point

April 14, 2025 - Lane Effectiveness - Maximizing the Experience, and Growing your Program

Swimming Lane Etiquette and Management Glenn discussed the importance of lane etiquette and organization in swimming, emphasizing that it goes beyond proper technique to include spatial awareness, time literacy, social negotiation, and situational reading. He explained that effective lane management teaches respect, responsibility, and the correct feelings associated with proper swimming form, which athletes carry with them throughout their lives. Glenn introduced Mike Wren, a guest presenter with extensive swimming experience and a large program, who will share insights on how lane effectiveness can help build successful swim teams and businesses. Nitro Safety Protocols Discussion Mike emphasized the importance of safety at Nitro, explaining that they limit lanes to no more than 6 children and ensure safe group sizes. He noted that while Nitro provides a reliable service for families, no program has all the answers and continuous improvement is essential. Mike also highlighted the need for consistent reminders for children, referencing a tip from Chris Kubick about making points quickly based on a child's age. Swimming Coaching Strategy Discussion Mike discussed coaching strategies, emphasizing the importance of creating a welcoming environment for new swimmers, particularly those who may feel out of place due to their appearance or skill level. He suggested involving experienced swimmers to help integrate new members and highlighted the need for coaches to manage lane arrangements and swimming order to ensure safety and positive experiences. Mike also addressed the challenge of dealing with "alpha" swimmers and their parents, advocating for coaches to make decisions about lane positions rather than leaving it to the swimmers or parents. Building Swimmer Connections Through Names Mike emphasized the importance of remembering swimmers' names and creating meaningful connections during practice sessions, particularly with younger athletes. He shared a technique of ending practices by asking about feelings before and after, followed by a command for swimmers to acknowledge three unfamiliar peers using names. Glenn noted that swimming is inherently an individual sport and expressed skepticism about the approach, though Mike stressed the value of empathy and connection in coaching. The discussion concluded with Glenn referencing an old article about engaging practices, highlighting that boring workouts are a result of boring coaching rather than the workout design itself. Mentorship and Community in Coaching Glenn and Mike discussed the importance of mentorship and building community in sports coaching. Mike shared his approach of connecting with swimmers emotionally and ensuring they feel supported, emphasizing the shift from focusing solely on results to prioritizing player well-being. Glenn reflected on lessons learned from his father, an insurance salesman turned coach, about the importance of daily emotional connection with team members. They agreed that building strong relationships with athletes is crucial for retention in youth sports, especially as numbers decline. Pool Management System Discussion Glenn, Allison, and Raven discussed their pool management system at Nitro, which uses detailed Excel spreadsheets to organize swimming groups across their 23-lane pool. The system includes color-coded groups with specific times, blocks, and lane assignments, with pool maps displayed throughout the facility to help both kids and staff navigate the schedule. The discussion covered how different groups can shift between lanes throughout the week and how the pool configuration changes between long course and short course operations, with the pool being divided into separate sections for different practice sessions. Nitro Pool Scheduling System Overview Allison explained the pool scheduling system at Nitro, where short course lanes are used for younger groups in the afternoon while older swimmers use long course lanes in the morning, with a switch planned for June 1st. Glenn compared this approach to collegiate swimming programs and emphasized how the structured lane organization allows for focused training and development. Glenn highlighted that Nitro's decision to limit lanes to 6 swimmers rather than maximizing revenue by adding more swimmers helps maintain proper technique and allows for better coaching attention, which he identified as a key differentiator in the swimming industry. Cedar Park Swim Operations Updates Mike discussed the operations at the Cedar Park location, which has been open for nearly 20 years. He explained how they transitioned to back-to-back swim lessons after visiting the Hubbard Swim School, which helped maximize pool time by reducing gaps between groups. Mike also noted how longer school days have impacted their scheduling, with afternoon groups now starting later due to school districts extending end times. Allison shared her practice of ensuring equipment is packed up before the end of lessons to maintain smooth transitions between groups, while Raven discussed strategies for managing children who want to swim in the front lanes, particularly in the intro group with 7-year-olds. Teaching Clock Reading to Swimmers Glenn and Raven discussed teaching clock reading and lane management to younger swimmers. Raven explained her method of teaching one-minute intervals on the pool deck using kickboards and fins, starting with basic counting and gradually increasing complexity. The discussion highlighted how some young swimmers naturally develop countdown habits, and Raven noted that while some groups adopt this practice organically, it's left to the group's preference. The conversation also touched on how learning to read clocks can improve basic math skills, with Mike sharing an anecdote about how analog clocks helped improve math comprehension in swimming contexts. Coaching Strategies and Best Practices The meeting focused on coaching strategies and best practices. Raven shared that he repeats the mantra "sync, streamline, push" multiple times daily to emphasize key coaching principles. Glenn emphasized the importance of maintaining human connections with swimmers and limiting lane numbers to improve quality. The discussion addressed how to provide individual instruction within group settings, with Mike sharing an example of how coach Henry worked with struggling swimmers while maintaining oversight of the main group. The conversation ended with questions about handling move-ups, though this topic was not fully addressed in the provided transcript segment. Swimming Program Group Moves Discussion The team discussed group moves in swimming programs, with Mike emphasizing the importance of using appropriate terminology and ensuring swimmers are placed in the most appropriate group to maximize their potential. Allison and Raven explained that while there are no published standards for group moves, coaches use a progression document and make moves based on performance and skill development throughout the season. Jack raised a question about using AI for coaching feedback with large groups of swimmers, to which Glenn responded that while AI can handle general questions, individualized coaching responses require detailed data on each swimmer's performance.

April 7, 26 - Growth with David Marsh & Steve Haufler

Youth Coaching Standards and Technique David emphasized the importance of setting high standards in coaching, particularly during the critical 11-13 year old age window when athletes develop fundamental skills. He noted that college coaches often lack time to correct technique issues due to the limited 24-week season, making proper development in youth essential. David stressed that proper arm extension technique is crucial for speed, and that college programs typically focus on adding power rather than retraining stroke techniques. Swimming Technique Teaching Approaches Glenn discussed three paths for teaching young swimmers, emphasizing the importance of teaching proper technique over pure training. David agreed with a "teach-first" approach, citing examples like Anthony Urban who succeeded due to superior technical skills rather than strength. The group discussed how specific strengths are required for different swimming styles, with Jeff noting that Anthony's unique stroke requires specific strength characteristics. Glenn proposed Path 3 as teaching with awareness of self, which he believes Steve exemplifies through his approach. Coaching Techniques and Skill Development David emphasized the importance of contrasting techniques in coaching, suggesting that focusing on specific skills rather than trying to perfect everything will lead to better results. He discussed the balance between "flow" and "thrash" in swimming, noting that while flow is important, young swimmers should be allowed to compete with their natural competitive instincts. Steven added that developing proper body posture on land is crucial before introducing it in the water, while Aleks highlighted the need for coaches to have multiple ways to explain concepts to athletes of different ages and skill levels. Swimming Technique and Body Alignment David and Glenn discussed the importance of proper technique in planks and floating exercises for swimmers. David emphasized that many athletes, including professionals, struggle with maintaining correct body position during floating and planks. Glenn suggested that these foundational skills should be taught early and consistently practiced to ensure retention as athletes grow and mature. They agreed that continuing this training process would help athletes maintain proper form and body alignment, ultimately benefiting their swimming performance. Youth Athlete Physical Performance Discussion The discussion focused on addressing physical issues in young athletes, particularly related to prolonged sitting and its impact on hip flexors and glute firing. Aleks shared insights from Zionsville's coaching staff about dedicating significant time to on-land movements before water activities, emphasizing the importance of counteracting the effects of prolonged sitting. Glenn discussed the need to teach young athletes the importance of performance and ownership in their training, drawing parallels to other performance-based sports like theater and martial arts. Engaging Children in Learning Activities The group discussed engaging children in learning through fun activities and games. Steven emphasized the importance of making learning exciting and using tools and toys to keep students engaged. David shared insights from his coaching experience, highlighting how observing athletes during warm-ups and practice can reveal important information about their team dynamics and skills. The discussion included examples of specific games like underwater torpedo, which David noted was particularly effective for evaluating swimmers' abilities and competitive spirit. Swimming Training Techniques Discussion The group discussed training techniques and best practices for swimming, focusing on creative drills and games to enhance skill development. David shared memories of implementing engaging activities at Team Elite practices, including underwater torpedo games and slide exercises that incorporated streamline techniques and stroke counting. The discussion highlighted the importance of teaching proper practice etiquette and self-analysis skills to young swimmers before they reach puberty, with Glenn emphasizing how these foundational skills help prevent injuries and establish good habits at the college level. The conversation concluded with a discussion about Scott Tucker's swimming technique transformation at Auburn University, though this portion was cut off in the transcript. Swimming Technique Observation Strategies David and Glenn discussed the importance of observing high-level swimming practices to understand and improve techniques. David shared examples of changing swimmers' strokes based on their strengths and goals, emphasizing the need for coaches to know what "great" looks like by observing higher-level competitions. Glenn agreed on the value of observation and mentioned requiring students to watch ASU meets to learn from Olympians. They also touched on the importance of preparing swimmers for their goals and ensuring they develop the skills necessary for their aspirations. Swimming Stroke Training Techniques The discussion focused on stroke counting and training techniques in swimming. Aleks explained how they use data collection through an app to provide challenging parameters for swimmers, emphasizing the importance of allowing athletes to make mistakes as part of the learning process. Monty asked about critical periods in swimming training, to which David responded that while swimmers can improve significantly, transitioning from good to great performance may be more challenging if foundational skills weren't developed early. David provided an example of modifying technique for specific situations, noting that he advised certain swimmers to eliminate their dolphin kick off the wall during certain races. Late-Bloomer Swimmers Developmental Programs The group discussed challenges in introducing late-bloomer swimmers to competitive swimming, particularly around age 11-12. Mark from U.S.A. Swimming noted that while clubs are not required to have developmental programs for 13-17 year olds, creating such opportunities could help identify talent. The discussion highlighted concerns about tendons being susceptible to injury during puberty, with Ben questioning whether U.S.A. Swimming should mandate certain developmental programs. Glenn agreed to send out a presentation on body balance, streamline and glide techniques to meeting participants via email the following day.

April 1, 2026 - Aaron Peirsol - Backstroke & Other Stuff

Swimming Techniques and Training Approaches Glenn and Aaron discussed swimming techniques and training approaches, particularly inspired by Cameron McAvoy's recent 50-meter world record performance. Glenn explained how their weekly theme discussions evolved from detailed video analysis during COVID to focusing on technical endurance and training specificity. The conversation highlighted how modern swimmers like McAvoy practice at race pace more frequently than traditional approaches where athletes might only hit race pace twice a year during actual competitions. Swimming Coaching Evolution Discussion Aaron and Glenn discussed the evolution of swimming coaching approaches, with Aaron sharing insights from listening to a coach's interviews about differentiating between physical and psychological fatigue in swimming. Glenn reflected on his experience training under Dave Salo, emphasizing the importance of race-specific training rather than general fitness. The conversation touched on modern trends in swimming coaching, including the integration of mental and physiological training approaches, and the need to make swimming more engaging for young athletes through gamified skill development while maintaining proper aerobic base training. Backstroke Technique Discussion Glenn shared a video of Aaron Peirsol swimming backstroke to demonstrate a unique swimming technique that focuses on body maneuverability and connection from head to toe. Aaron explained that backstroke allows for a different kind of body movement compared to freestyle, with the arms behind the swimmer requiring manipulation of the body and a one-arm pull-out motion. He described how observing weight room exercises inspired his approach to swimming, particularly noting the connection between the arms and legs in pole vaulting exercises. Swimming Techniques and Performance Data Aaron discussed swimming techniques, particularly focusing on the importance of leg rhythm and harmony between arms and legs in swimming strokes. He explained how backstroke can be easier to balance compared to freestyle due to breathing patterns. Glenn then showed Aaron data from an app, highlighting impressive performance metrics including minimum 13 yards on every breakout and 4 cycles on most lengths, except for the third length which had 3.5 cycles. Youth Swimmer Performance Improvements Aaron and Glenn discussed the significant performance improvements observed in younger swimmers compared to previous generations. Aaron expressed skepticism that improved training methods alone could explain the difference, suggesting that psychological factors and changing perceptions of performance limits might play a larger role. Glenn proposed that the improvements could be attributed to a higher percentage of coaches implementing specific techniques, particularly around underwater swimming, with consistent daily practice leading to measurable gains over time. Swimming Techniques and Training Approaches The group discussed swimming techniques and training approaches, with Glenn emphasizing the importance of being intentional and precise rather than focusing solely on distance. Doug noted that modern training prioritizes technical endurance over traditional high-volume approaches, allowing swimmers to develop and practice specific skills at high integrity. The discussion concluded with Doug asking about Eddie's technical abilities, particularly highlighting how his technique might not receive enough recognition despite Texas's legendary swimming program. Eddie's Competitive Swimming Environment Aaron reflected on his experience swimming with elite athletes under Eddie's coaching, noting that the environment and high-level competitors pushed swimmers to improve naturally rather than through technical stroke changes. He observed that the talented swimmers like Crocker, Neal Walker, and Nate Doosing were already performing well, and Eddie was effective at identifying and encouraging promising athletes to thrive in that competitive environment. Aaron acknowledged that while Eddie had technical expertise, the neurological habits of college-age swimmers made it difficult to significantly alter their strokes, and the best results came from the natural competitive pressure rather than explicit technique modifications. Swimming Techniques and Strength Training The group discussed swimming techniques and development, with a focus on how strength training outside of water can benefit swimmers. Glenn shared insights about his experience at Texas, emphasizing how intentional strength training helped him transition to swimming like an adult. The discussion also touched on the balance between technique development and physical growth, with Glenn noting that some current training processes have a better understanding of hydrodynamics than previous methods. 200m Backstroke Training Differences Aaron discussed the differences between training for the 100-meter and 200-meter backstroke events. He explained that while you can train for the 100 and potentially perform the 200, the reverse is not true due to the different physiological demands of each race. Aaron emphasized the importance of maintaining tension during the third 50 meters in a 200-meter race and highlighted the unique balance required between strength and aerobic capacity in 200-meter training, noting that training for the 200 limits how much weight one can gain compared to training for the 100. Swimming Performance and Technique Discussion Aaron and Glenn discussed the differences between short course and long course swimming performances, noting that swimmers often perform better in short course due to the ability to rely more on strength. They explored the importance of engaging the obliques in swimming, using the analogy of pulling a body out of water to illustrate the need for core compression and connection from fingertips to toes. Glenn referenced a previous discussion about how all elements of swimming must work together, like an eight-person rowing crew, and shared his personal struggle with never being fully satisfied with his achievements. Swimming Technique and Career Breaks Glenn and Aaron discussed the challenges of achieving a perfect swimming stroke and the importance of taking breaks in a career. Aaron shared his experience of stepping away from swimming for extended periods, which helped him return with renewed energy and perspective. He emphasized that slowing down and taking breaks is crucial for making lasting changes in technique, though this goes against the typical high-intensity culture in swimming. Glenn concluded by sharing a personal story about a break Aaron took with friends, which later led to Aaron breaking a world record, highlighting the value of balance and enjoyment in the sport. Ocean Swimming Technique Training Session Aaron shared his experience teaching swimming techniques in challenging ocean conditions, emphasizing how experienced swimmers can benefit from learning to navigate moving water. He described bringing two world-class swimmers, Brandon Hanson and Ian Crocker, to experience big waves, which helped them develop a new skill set and stay engaged with the water. The group discussed the importance of getting out of their comfort zones and learning to adapt in different water environments. It was noted that Aaron would not be available next week, and Alex would return the following week.

Aaron's Kick

A short, soundless clip showing how Aaron keeps his kick continuous during backstroke.

March 24, 2026 - Technical Endurance

Sign up for Wayne's substack: https://waynegoldsmith.substack.com Sign up for Doug's substack: https://swimpler.substack.com/ Swimming World Record Discussion Glenn and Wayne discussed a recent swimming world record performance by Cam McAvoy, noting the impressive velocity maintenance and positive feedback about McAvoy's character. Wayne raised concerns about potential misinformation regarding McAvoy's training methods spreading online, which could present challenges for coaches. The discussion then transitioned to the topic of technical endurance, with Glenn introducing the concept and mentioning that Doug had suggested this topic for discussion. The meeting began with Glenn expressing concern for friends affected by recent global events, including those in Iran and around the world. Swimming Technical Endurance Training Discussion Glenn and Wayne discussed the importance of technical endurance in swimming, emphasizing the need for proper technique, skills, and mental composure during endurance training. Wayne explained that coaching should focus on achieving maximum speed with race mechanics, straight-line swimming, and mental control, rather than just meeting heart rate or lap targets. He noted a recent trend toward greater accuracy and precision in swimming programming. Swimming Coaching Techniques Discussion Glenn shared his experience coaching a 58-year-old former NFL player who is learning to swim a 50 free, highlighting the player's progress and coachability despite initial challenges with technique. Doug discussed his approach to coaching, emphasizing the importance of technical endurance and sharing a story about a challenge he gave to senior swimmers to demonstrate the importance of maintaining technique under fatigue. Both speakers agreed on the significance of building technical endurance through gradual progression and consistent practice of proper technique. Technical Endurance in Swimming Training Doug explained his concept of "technical endurance" in swimming, describing a training approach called the "Butterfly Gauntlet" that gradually increases difficulty while maintaining consistent stroke patterns and breathing. He emphasized that swimmers often break down their technique during fatigue due to the increased resistance required to maintain proper form during high-intensity sets. Doug suggested that coaches should focus on helping swimmers maintain technique under fatigue and recommended testing swimmers' ability to perform continuous butterfly strokes before introducing more challenging sets. Technical Endurance in Swimming Training Glenn presented his concept of "technical endurance" in swimming, developed through discussions with AI, focusing on training athletes to recognize and push their technical limits without breaking down. He discussed how swimmers often operate in a "gray zone" without fully understanding their technical ceiling, drawing parallels to other sports like golf, diving, rowing, and cycling to illustrate the importance of proper technique, body position, and system synchronization. Glenn emphasized that swimmers must learn to recognize technical failure as catastrophic and stressed the importance of starting with proper fundamentals, particularly learning to float correctly, before building technical endurance. Swimming Technique and Coach Focus Doug discussed the importance of technique in swimming, explaining how automaticity can hinder neuroplasticity and prevent athletes from improving their skills. He emphasized the need for swimmers to focus on foundational elements before advancing to more complex techniques, citing research on motor learning and the example of Michael Phelps. Glenn shared a recent experience with a young swimmer from the UK who was double breathing, highlighting the importance of proper observation and correction by coaches. Both speakers agreed that coaches should pay close attention to technique and make adjustments when necessary to prevent bad habits from forming. Swimming Technique and Conditioning Balance Wayne discussed the balance between technical conditioning and aerobic development in swimming, sharing insights from his experience managing Australia's largest learn-to-swim program. He explained how commercial learn-to-swim programs often prioritize getting children to swim full laps quickly, which can compromise technique, particularly breathing patterns. Wayne emphasized the importance of accuracy and precision in training, noting a shift towards varied training approaches rather than consistent high-volume sessions, and shared a drill involving 650-yard swims at progressively faster paces to help athletes develop efficient stroke mechanics under fatigue. Technical Swimming Development Strategies Wayne discussed the importance of technical development workouts being conducted at race pace rather than slow speeds, explaining that coaches often focus too much on drills at kicking speed without properly testing technique under fatigue. Glenn and Wayne explored how commercial imperatives in learn-to-swim programs conflict with technical development, as parents prefer to see laps rather than technical drills. The group discussed teaching methods, with Doug suggesting starting backstroke lessons by having students kick on their back first to establish proper body position before adding arm movements, rather than starting with freestyle which can create imbalances. Mike expressed how Wayne's insights were causing him to rethink his entire coaching program and praised the discussion for its intellectual depth.

March 17, 2026 - Honing the Blade for Championships

Championship Preparation and Tapering Strategies Glenn and Alex presented a session focused on championship preparation and tapering strategies in swimming. Glenn shared insights about readiness during warm-ups and emphasized the importance of being present-minded rather than overthinking preparation. Alex demonstrated his detailed setup and sequences for preparing athletes, which Glenn praised highly. The session included a preview of a new app being developed for GoSwim, though the specific details and functionality were not disclosed in the recording. Age Group Swimming Taper Strategy Aleks presented a video recording of a championship season workout for 13-and-over swimmers preparing for an age group state meet. He explained his approach to tapering, which involves cycling through sprint, pace, and aerobic days, with the day before a meet typically being an aerobic day focused on technique and low-intensity swimming. Aleks described his workout structure, which starts with land-based warm-up activities (10-20 minutes) to maximize pool time in their crowded facility, followed by skill development and preparation phases before performance elements. The presentation included raw footage showing real coaching situations, including moments where swimmers didn't follow instructions perfectly, demonstrating the challenges of group coaching in practice. Optimizing Practice and Athlete Independence Aleks discussed his approach to managing practice timing and structure, explaining how he creates opportunities for faster swimmers while allowing slower ones to prepare at their own pace. He described implementing a consistent daily warm-up routine that helps develop athlete independence, particularly during championship preparation periods. The warm-up includes a "cheetah" drill (1225 variable sprint) and focuses on teaching athletes to adapt the routine for different environments. The session concluded with Aleks explaining their skills work, which includes underwater kicking drills and the use of fins to enhance technique development. Swimming Drills and Technique Review Aleks demonstrated various swimming drills to Glenn, including sidekick, pro drill, 3-tap, and pause drill, explaining the techniques and proper form for each. Aleks emphasized the importance of slowing down and feeling the water pressure during the pro drill and noted that some athletes were rushing through the movements. The drills were designed to focus on balance, extension, and recovery in preparation for upcoming meets. Optimizing Stroke Efficiency in Swimming Aleks demonstrated a "mini-max" swimming set that helps swimmers optimize stroke efficiency while maintaining speed. The set involves swimming 25, 50, and 100-meter freestyle distances with specific stroke and time targets calculated from the initial 25-meter performance. He showed examples of two athletes successfully completing the set, with one notable case of a 13-year-old swimmer who used stroke counting techniques to achieve a senior state cut time in the mile. The discussion concluded with a debate about race strategy, where Aleks emphasized the importance of giving swimmers specific, actionable cues rather than just telling them to "go race," while other participants shared their approaches to helping young swimmers develop race mentalities.

Feb 24, 2026 - How to Analyze Age-Group Team Data

Swimming Performance Data Analysis Aleks discussed the importance of analyzing swimming performance data, particularly focusing on "development per cycle" rather than just "distance per cycle." He explained how Zionsville's swim team collects extensive data through parent-filmed races and coach recordings, with approximately 160 out of 300 families having activated accounts to track their swimmers' performance. Aleks presented a chart showing the team's overall distance per cycle metrics across different grade levels and performance groups, with the goal of eventually reaching gold medal status in USA Swimming. Swimming Performance Metrics Analysis Aleks explained the differences between Senior 1, Senior 2, and High Performance swimming groups, noting that Senior 2 serves as an on-ramp for newer swimmers. He analyzed data on distance per cycle and tempo for different age groups, revealing that the High Performance group had a higher distance per cycle than the national team in the 100 freestyle. Aleks emphasized the importance of balancing distance per cycle and tempo in training, as they are closely related metrics that together provide a comprehensive view of a swimmer's performance. Stroke Tempo and Youth Swimming Aleks and Glenn discussed the relationship between stroke tempo and body growth in young swimmers, noting that as swimmers grow longer but may not yet be stronger, their tempo can naturally slow down. Aleks shared his experience coaching junior swimmers, explaining how he helps them balance tempo and stroke count to improve performance. They also touched on the importance of careful tempo management in training, particularly for younger athletes. The conversation concluded with a question about whether dividing distance per cycle by height or wingspan could provide valuable insights, though this was left unresolved. Individualizing Swimmer Training Data Glenn and Aleks discussed the importance of individualizing training data and tempo for swimmers, emphasizing that averages can provide insights into team performance but may not fit every athlete. Aleks highlighted the need to focus on distance per cycle for young swimmers, stating that in an ideal scenario, they would prioritize catch-up freestyle and sprint kicking. They also discussed the long-term nature of developing elite swimmers and the importance of maximizing distance per cycle to prepare them for future tempo-based training. Optimizing Youth Athlete Development Glenn and Aleks discussed the challenges of developing young athletes, emphasizing the need for patience from parents, athletes, coaches, and society. Glenn highlighted that focusing on short-distance training can negatively impact long-term success, as it does not align with the central nervous system's development for sustained performance. Aleks presented data on velocity, distance per cycle, and tempo, explaining how these metrics contribute to understanding an athlete's performance and technical application. They also discussed the importance of underwater performance, noting that elite swimmers, such as those on the U.S. national team, spend significantly more time underwater compared to their high-performance counterparts, which contributes to their overall speed advantage. Swimming Performance Data Analysis The meeting focused on analyzing swimming performance data using a specialized app that tracks underwater speed and distance per cycle. Aleks presented findings showing that national team swimmers maintain consistent breakout points, while Zionsville athletes' underwater performance varies, highlighting a need for improved training techniques. Glenn demonstrated how the app can be used to identify and improve swimming techniques, emphasizing the importance of early exposure to data analysis for swimmers. The group discussed the potential for broader adoption of this technology in swimming coaching and training. Exploring UMAP for Data Insights Monty and Glenn discussed the potential of using UMAP (Uniform Manifold Approximation and Projection) as an analytical tool for their extensive dataset, which includes biometric data like weight and age. Monty suggested exploring the data further to uncover insights, emphasizing the power of UMAP in visualizing high-dimensional data and tracking trajectories. Glenn highlighted the importance of empowering users to adjust their performance trajectories, particularly in athletics, by leveraging the geometric potential of small improvements. Monty offered to connect them with an expert if they decide to pursue this analysis, while Joshua, a co-engineering major, expressed admiration for the app's capabilities and the innovative work being done. Monday https://www.goswim.tv/lessons/2321-all-strokes-stroke-count The secret to holding great technique when things get tough? Count your strokes. 💪 SwimTips SwimmingTraining SwimLife PoolWorkout SwimCoach AthleteTraining Tuesday https://www.goswim.tv/lessons/3423-ep-lesson-tempo-and-loping Great technique isn't built overnight — it's built rep by rep. 💪 SwimTraining StrokeWork SwimCoach FreestyleTips SwimSmart AthleteTraining Wednesday https://www.goswim.tv/lessons/3012-increase-freestyle-stroke-rate Stop swimming harder. Start swimming smarter — find the rate that lets you just flow. 💧 SwimTips FreestyleSwimming SwimCoach OpenWaterSwimming Triathlon SwimFast Thursday https://www.goswim.tv/lessons/1710-freestyle-building-a-longer-stroke Want to build better strokes in your age group swimmers? This long-term tempo trainer approach is a game changer. ⏱️ SwimCoaching TempoTrainer AgeGroupSwimming SwimTech CoachTips SwimFast Friday https://www.goswim.tv/lessons/1009-freestyle-discovering-efficiency-step-3 Stroke count + speed + heart rate = the ultimate measure of swimming efficiency. 📊 SwimmingTips SwimEfficiency SwimCoach HeartRateTraining SwimFast TrainSmart Saturday https://www.goswim.tv/lessons/1007-freestyle-discovering-efficiency-step-1 Fewer strokes doesn't always mean more efficient. Here's what actually matters. 🏊‍♂️ SwimmingEfficiency FreestyleTips SwimSmart StrokeCount SwimCoach SwimLife Sunday https://www.goswim.tv/lessons/2986-drop-and-push-angled Small adjustments off the wall can make a big difference in the water. 💧 SwimmingTips WallTechnique SwimCoach FreestyleSwimming SwimFast SwimLife

March 10, 2026 - Win the First Yard

We've gone off script for the past few weeks, so I feel it's just better to put the Zoom AI summary text into this description than anything else. Winning the First Yard in Swimming Doug Cornish, a former technique-first coach with 23 years of experience, delivered a presentation on the critical importance of winning the first yard in swimming. He explained that elite swimmers create more velocity off the wall and slow down less between walls, emphasizing that winning the first yard is essential for success in races. Doug discussed the four sources of power in a push-off and the importance of proper setup and practice to improve performance. He also highlighted the significance of using visual cues, such as the lane rope and the shimmery surface of the water, to maintain the correct position during turns and push-offs. Swimming Turn Techniques Discussion Doug and Glenn discussed swimming techniques, focusing on turn strategies and the importance of maintaining the correct body position during turns. Doug emphasized the significance of the tailbone to fingertip line in determining the direction of movement and highlighted the need to minimize time on the wall while maximizing power. They also discussed the debate around hip distance from the wall, with Doug suggesting that coaches should adjust techniques based on individual swimmer needs. Glenn added that limb length and power-to-weight ratios should be considered when teaching turns. Swimming Technique Analysis Discussion Glenn and Doug discussed swimmer techniques, focusing on turn efficiency and underwater dolphin kicks. They analyzed videos of Olympic-level swimmers to identify optimal positions and movements, emphasizing simplicity and precision in coaching. Glenn highlighted the importance of maintaining velocity post-turn and shared insights from a video by Ricky Barons, who demonstrated strategic adjustments in underwater kicks based on fatigue. Doug noted that higher-level athletes are more receptive to identifying and correcting mistakes to improve performance. Butterfly Kick Technique Discussion Doug and Glenn discussed techniques for improving a swimmer's butterfly kick, focusing on the balance between belly side and backside positions. Doug emphasized the importance of holding water in both directions, particularly for younger swimmers who should aim for 80% belly side to avoid slowing down. He explained that elite swimmers often use a reverse kick that is as propulsive as their forward kick, but this is not common among age group swimmers. The discussion included analyzing video footage to demonstrate these concepts and the need for proper technique to maintain speed during underwater kicks. Swimming Technique Kick Discussion Doug and Glenn discussed swimming techniques, focusing on the importance of the kick for young swimmers. They emphasized the need for a majority of the kick to be on the front side of the body, particularly for those under 10 years old. They also analyzed videos of elite swimmers to demonstrate proper technique, highlighting the importance of keeping feet connected to the water in butterfly strokes. Swimming Kick Technique Instruction Doug emphasized the importance of teaching children the correct technique for swimming kicks, particularly the A-frame structure achieved through hip rotation rather than focusing solely on foot movement. He explained that proper kicking involves holding water on the up kick and catching water with the whole foot on the down kick, contrasting with current coaching methods that rush children into adding arm movements before mastering kicks. Glenn shared a historical video from 2003 demonstrating similar techniques, while Steven expressed interest in implementing these teachings with his staff and noted the importance of proper technique in competitive swimming. Swimming Push-Off Techniques Discussion The group discussed swimming techniques, focusing on the importance of push-offs and turbulence created by swimmers. Glenn presented a model demonstrating how swimmers' speeds and push-off forces affect their performance at the wall. He showed that increasing the push-off force and distance can improve a swimmer's performance, even if their speed remains the same. The discussion highlighted the need to adjust push-off parameters to gain an advantage, with Glenn suggesting that teaching these techniques could help swimmers improve their times. Swimming Technique and Technology Discussion The group discussed improving a swimmer's breakout point and underwater dolphin kicks, achieving a win by 0.03 seconds after adjustments. Doug explained a technique for practicing the butterfly kick using a lane rope, with participants agreeing to follow up on video content. Glenn demonstrated a HTML-based swimming simulation game he developed, which Monty suggested could be expanded to include various swimming concepts. The conversation ended with Doug expressing gratitude for the sport's advancements, particularly Glenn's contributions to swimming technology.

Mar 3, 2026 - Developing DPC - Tempo - Hand Speed

"Faster hand speed only helps up to the point where the water can resist it. Beyond that, you're spinning your wheels — the hand slides through the water rather than holding it. Elite swimmers don't pull harder, they pull smarter — accelerating the hand through the catch and mid-pull where the angle of attack is optimal, then finishing before the hand outruns the water's ability to push back." Are we really still thinking about distance per stroke? You betcha! Join us on Zoom as we continue to explore the relationship between stroke rate (tempo) and distance per cycle. Monday Freestyle Drill: Building a Longer Stroke Glenn demos how to get your swimmers to gradually adopt a longer stroke, using the FINIS Tempo Trainer. https://www.goswim.tv/lessons/1710-freestyle-building-a-longer-stroke Tuesday Masters Tempo Trainer Workout Glenn describes how to use a Tempo Trainer to help a triathlete home in on their best, sustainable stroke rate. https://www.goswim.tv/lessons/1694-masters-tempo-trainer-workout Wednesday Breaststroke Drill: Playing with Rate An Endless Pool offers interesting ways to explore the relation between stroke rate and distance per cycle. The swimmer in the video is learning to go the same speed with the least amount of energy. https://www.goswim.tv/lessons/1535-breaststroke-playing-with-rate Thursday Discovering Freestyle Efficiency Step 2 Glenn demos a short set that helps swimmers understand how to increase speed while maintaining stroke count (distance per cycle). https://www.goswim.tv/lessons/1008-freestyle-discovering-efficiency-step-2 Friday FINIS Smart Goggles Stroke Rate Feature Glenn helps a high-level triathlete explore stroke RATE in the Endless Pool using FINIS Smart Goggles. https://www.goswim.tv/lessons/3313-finis-smart-goggles-stroke-rate-feature Saturday Freestyle Drill: Reduced-Stroke 100s Understanding your stroke rate/length, how much effort you’re putting into every stroke, and a complete knowledge of what you’re doing in the water will serve you well as you try to compete at higher levels. https://www.goswim.tv/lessons/1881-freestyle-reduced-stroke-100s Sunday Brendan Hansen: Lane-Line Rhythm Check out Brendan Hansen swimming cross-pool breaststroke. Then imagine what you could learn about your stroke by doing this with a Tempo Trainer at various rates. You will automatically maintain distance per cycle, while increasing (or decreasing) your tempo. https://www.goswim.tv/lessons/265-lane-line-rhythm AI in Sports Performance Analysis Glenn discussed the current situation in Iran, expressing concern for friends affected by the conflict and noting the potential for internet disruptions. He then shifted the focus to the role of AI in sports, emphasizing the importance of engagement and learning over mere data presentation, particularly for young athletes. Glenn shared a personal swimming experiment involving different stroke counts to analyze the impact on performance, capturing data to better understand the results. He highlighted the challenges of capturing accurate data in real-world scenarios and the need for purposeful teaching opportunities in sports. Swimming Efficiency and Speed Analysis Glenn presented data analysis from a swimming session, demonstrating how he achieved a 9-second improvement in his 100-yard time while maintaining consistent stroke cycles and distance per cycle. He identified that the key factor in his faster performance was increased hand speed, which allowed him to maintain higher tempo and better underwater velocity despite similar breakout distances. Glenn emphasized that swimmers should focus on explosive power off the walls and maintaining consistent speed throughout the race, rather than relying solely on acceleration. Optimal Hand Speed in Swimming Glenn discussed the importance of hand speed and body alignment in swimming, explaining that optimal hand speed is 2.1-2.5 times the swimmer's forward speed. He emphasized the need for a balanced approach, avoiding both too slow movements (which generate no power) and too fast movements (which can cause cavitation and slipping). Glenn also referenced a recent discussion about how swim velocity increases with tempo rather than stroke length, aligning with his own findings about the importance of hand acceleration through the catch phase. Swimming Performance Optimization Techniques Glenn discussed swimming techniques and data analysis, explaining how swimmers can improve their performance by focusing on push-offs, turns, and underwaters rather than just distance per cycle. He demonstrated improvements in his own swimming times from 122 to 111 seconds while maintaining the same stroke count, attributing the faster tempo to better force recruitment and explosive power. Glenn also briefly mentioned new features of the Tempo Trainer, a swimming tool he was testing, though he couldn't provide specific details about upcoming product releases. Swimming Technique and Push-Off Optimization Glenn and Monty discussed the optimal point to begin swimming after a push-off, emphasizing the importance of individualized coaching and counting exercises to teach proper technique. Glenn explained that swimmers should aim to start the push-off just before slowing down and highlighted the significance of underwater velocity and turn finish times in improving overall performance. He advised maintaining high speed through the turn and push-off, even when planning to slow down later in the race, as gliding does not incur energy costs. Swimming Performance and Traction Insights Mark shared insights from Ian Crocker about how swimmers can sense their performance in the first few strokes of a race, emphasizing the importance of maintaining traction and tempo. Aleks discussed the relationship between underwater kicking, hand speed, and overall swimming velocity, highlighting how elite swimmers use faster underwater kicking to maintain traction and increase hand speed. The group agreed on the significance of data collection and testing to understand individual performance peaks and optimize swimming techniques. Swimming Techniques and Performance Analysis Glenn demonstrated the importance of understanding and experimenting with swimming techniques, emphasizing the unique nature of each push-off and the need to focus on velocity and maintaining a straight line after starting. He showed a comparison between his 50-meter swim and Rachel's swimmers' 100-meter performance, highlighting the differences in data and the challenges of comparing individual results to Olympian-level performance. The group discussed the significance of basic swimming techniques and the need for consistent practice, with Barbara suggesting a focus on push-offs and breakouts in the next session.

Setting the 15-Meter Mark

The 15-meter underwater rule explained — and why your breakout distance data might be telling you more than you think. In this video, Glenn Mills digs into one of the most critical and often misunderstood data points in the Go Swim app: breakout distance and the 15-meter underwater rule. Using real race footage from elite-level backstroke swimmers, Glenn walks through exactly what the data means and how to interpret it correctly. A few key things every swimmer and coach needs to know: the 15-meter rule requires any part of the swimmer's head — including the chin — to break the surface before the 15-meter mark. It's not the tip of the head, it's any part of the head. That distinction matters, and it came straight from a meeting with a lead official from USA Swimming. There's also a critical detail about yards vs. meters that trips up a lot of coaches. The 15-meter markers in the app are always set in meters — even if you're swimming in a yards pool. So if your data shows a breakout distance of 15.5, don't panic. In a yards pool, that's still legal. Know your units. Most importantly — watch the elite swimmers in this video. Every single one of them is still fully underwater at the point where many age groupers have already started stroking. That's the standard. That's what's possible. Where are you right now, and how much runway do you have to improve? 🏊 New to the Go Swim app? Check out our full Import & Add Data tutorial to get started. 🏊 Subscribe for more Go Swim app tutorials, swimming tips, and coaching insights. GoSwim SwimCoach SwimmingApp UnderwaterDolphin BreakoutDistance 15MeterRule RaceAnalysis SwimData SwimmingTips SwimFast

What does DPC Look Like?

What does Distance Per Cycle actually look like in real race data — and what does it mean for your swimmer's development? In this video, Glenn Mills dives deeper into one of the most important metrics in the Go Swim app: Distance Per Cycle. Using a real 100 backstroke race as a live example, Glenn breaks down exactly what a stroke cycle looks like on video, how the app measures it, and what that number tells you about how efficiently a swimmer is moving through the water. In this particular race, the swimmer is covering 2.61 yards per stroke cycle — a remarkable number for an elite-level backstroker on track to score at Division I NCAAs. But the most important takeaway isn't the number itself — it's what you do with it. Don't compare your swimmer to elite athletes. Compare them to themselves. Every swimmer is a different size, at a different point in their physical development, and bringing different strengths to the water. The goal isn't to match someone else's DPC — it's to understand where your swimmer is today and track their progress over time. For a still-growing athlete, this year's numbers could look very different from next year's as strength and leverage naturally improve. Know where you are. Know where you want to go. That's what Distance Per Cycle data is all about. 🏊 New to the Go Swim app? Check out our full Import & Add Data tutorial to get started. 🏊 Subscribe for more Go Swim app tutorials, swimming tips, and coaching insights. GoSwim DistancePerCycle SwimCoach SwimmingApp RaceAnalysis SwimData BackstrokeSwimming SwimmingTips LongTermAthleteDevelopment SwimFast

Adding Freestyle & Backstroke Data

Freestyle and backstroke data collection works a little differently in the Go Swim app — here's exactly what to do. In this tutorial, Glenn Mills walks through how to add race data for freestyle and backstroke events in the Go Swim app, and explains the key difference from breaststroke and butterfly: stroke cycle tracking. For breaststroke and butterfly, both arms move together, so every stroke counts as one cycle. For freestyle and backstroke, you track one hand at a time — whichever hand hits first off the start or turn is the one you follow for that length. It may switch from lap to lap, but the rule stays the same: tag the first hand, and track it consistently throughout. Using a 100 backstroke as a live example, Glenn demonstrates the full Pro Data workflow — finding the strobe for an accurate start, tracking strokes and turns in real time, finalizing the data, then refining the 15-meter marks and underwater velocity breakout points for each lap. Once you understand the one-hand-per-cycle rule, freestyle and backstroke data collection is just as fast and straightforward as any other stroke. 🏊 New to the Go Swim app? Check out our full Import & Add Data tutorial to get started. 🏊 Subscribe for more Go Swim app tutorials, swimming tips, and coaching insights. GoSwim SwimCoach SwimmingApp RaceAnalysis BackstrokeSwimming FreestyleSwimming SwimData SwimmingTips SwimFast AgeGroupSwimming