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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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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

Simply Adding Data

How fast can you actually collect full Pro Data from a race video? Watch it happen in real time. Skip the lengthy explanation — this video shows just how quick and efficient the Go Swim app data entry process really is. Using the same 100 breaststroke race from the previous tutorial, Glenn Mills runs through the entire workflow on iPad in Pro Data mode: tracking strokes and turns live, finalizing the data, setting the 15-meter marks for each lap, and dialing in underwater velocity — all in just a couple of minutes. Once you've done it a few times, it becomes second nature. Whether you're watching a race live at the meet or reviewing imported footage at home, the process is the same — and it's fast. A complete Pro Data set including 15-meter splits, underwater velocity, tempo, distance per cycle, and lap times, all ready to go before you've had time to put your phone away. This is the follow-up to our full Import & Add Data tutorial. If you haven't seen that one yet, check it out first for the step-by-step breakdown. 🏊 Subscribe for more Go Swim app tutorials, swimming tips, and coaching insights. GoSwim SwimCoach SwimmingApp RaceAnalysis SwimData ProData SwimmingTips SwimFast AgeGroupSwimming SwimTech

Importing Video & Adding Data

Learn how to import any race video into the Go Swim app and collect accurate stroke data in just a few minutes — step by step. In this tutorial, Glenn Mills walks you through the complete process of importing a video into the Go Swim app on iPad and adding race data from start to finish. Whether it's a race you filmed at a meet or an older underwater video saved in your photo library, getting it into the app is straightforward — and the data it produces is incredibly powerful. In this video you'll learn how to import a video from your photo library into the Go Swim app, how to set the aspect ratio for a full-screen view, how to sync the race start using the strobe or best available frame, how to track strokes, turns, and the finish in real time as the race plays, and how to finalize your data and switch between Basic and Pro data modes. In Basic Data mode, the app instantly calculates breakout distance, breakout split, stroke cycles, tempo, distance per cycle, swim velocity, turn time, and lap time. Switching to Pro Data mode adds precise 15-meter splits and more accurate underwater velocity, calculated by scrubbing to the exact frame where the swimmer's head breaks the surface. Once your data is ready, tap the score button in the bottom left corner and the app connects back to Go Swim to recommend specific videos your athlete can watch to address exactly what the data revealed — turning numbers into a clear action plan for improvement. 🏊 Subscribe for more Go Swim app tutorials, swimming tips, and coaching insights. GoSwim SwimCoach SwimmingApp RaceAnalysis SwimData SwimmingTips AgeGroupSwimming SwimFast TempoTrainer SwimTech