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.

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Dec. 10, 2024 - Sculling: How to Teach It

Sculling: How to Teach It Sculling it the quickest way to achieve that elusive “feel” for the water, yet most swimmers and teams don’t do enough of it. One reason is that sculling can be difficult to teach and to learn. This week, with help from Steve Haufler, we’re sharing our secrets for teaching the critical skill of sculling. Come join the discussion! Monday Better Pushoffs: Vertical Sculling Vertical sculling allows you to learn the basic movements of sculling without having to worry about air. It also allows the coach to TALK to the swimmer, giving real-time feedback to speed the learning process https://www.goswim.tv/lessons/2976-vertical-sculling 0564 working on a soft field using flotation 1044 Watch the slight pitch of the hands 1214 thumbs down on the out 1390 pinkies down on the end 1881 soft kick to stabilize 2808 arm stable from shoulders to elbow 3288 only movement from elbows to hands 4144 at fins 4659 seems stability with the hands 5033 alternating hands 5279 move to symmetrical 5590 soft kick no fins 1-0142 working on stability of the head 11842 straight legs 12319 more intense Tuesday All Strokes: The Ins and Outs of Sculling Images to help you understand why and how sculling works to move you forward. https://www.goswim.tv/lessons/1569-all-strokes-the-ins-and-outs-of-sculling 0425 same look as vertical scaling only horizontal 1617 trying to develop an overall feel for the water 2326 stable from shoulder elbow 2460 elbow hand pivoting the palm 3035 stay soft 4586 feeling pressure has been a game we’ve played forever 4885 learn how to pitch the hand impacts the element around it 5935 just play with the water 1-0169 keep the fingers open 10424 keep the fingers closed 11100 finger slightly open 11779 stability 12593 only movement from the elbows to the hands 13306 would prefer the elbows are in front of or even with the shoulders 13854 shoulders in a better position stability 14724 soft hands 20269 soft hands 21949 only movement from the elbows to the hands 23724 heads stability 30379 take the vertical 30698 start to lean forward keep the arms doing the same thing 30965 eyes down and continue to do the same thing 30376 instead of creating Lyft you’re creating forward propulsion Wednesday Steve Haufler: Toys: Strapless Paddles Learn Steve’s genius progression for teaching swimmers how to scull. Strapless paddles are just one of his secrets. https://www.goswim.tv/lessons/1274-strapless-paddles 0472 the ability to keep the palms on the paddles means constant pressure 0973 Play in the water 1700 try to isolate the feeling of the hands 3813 slightly grip the paddle so it doesn’t fall off 3873 let go of the paddle so you’re not gripping 3955 grip to recover 4809 grip to hang on 4834 let go to learn press 10247 the goal being to keep the paddle facing backwards for as long as possible Thursday All Strokes: Trailing Hands Sculling – On Your Back Sculling in all directions will help you understand how to make a constant connection with the water. This also allows coach to give real-time feedback to the swimmer. https://www.goswim.tv/lessons/1512-all-strokes-trailing-hands-sculling 0910 always watch the softness of lead athletes hands 1430 front skull strapless 1671 see the slight bounce in the head 2464 try to keep the fingers down On your back 2922 fingertips up pushes you backwards 4088 fingertips down push pushes you forward 5317 this is not sculling 5935 which ever way the palms are facing you will go in the opposite direction 10664 fingertips up going away from the wall Friday Kevin Clements: Sit Scull Sure, you’re giving up some yardage when you scull. But think of the gains! Heightened feel for the water and abs like this guy’s! https://www.goswim.tv/lessons/1496-sculling-sit-scull 0999 Head looking forward completely out of the water leg showing from knees to toes 1431 stability 1730 knees to toes connected with the surface of the water 1910 shoulder to elbow stable 2083 elbow to hands moving 2925 expose the shins 3321 continue looking forward 3664 stability and control of the entire body 4659 Full ab workout 5091 a combination of lift and propulsion 5717 this is a workout Saturday Glenn EP: Sculling vs. Pushing A video is worth a thousand words of teaching. Images like these can help swimmers visualize and understand the difference between sculling (productive) and pushing (not so productive). https://www.goswim.tv/lessons/3263-sculling-or-pushing 0342 pushing 0676 where are you creating force 0699 slicing the hands in 1362 EVF 1390 fingertips down 1435 fingertips down 1476 Palms pitched backwards 1534 Palms pitched backwards 1672 shoulder to elbow stable 1803 elbow hands movement Sunday Masters: Masters Teaching – Front Scull When we teach sculling, we like to have the swimmer transition repeatedly from sculling to swimming – putting into practice the lessons of the scull. https://www.goswim.tv/lessons/1579-masters-teaching-front-scull 0541 Front skull with buoyancy 1528 lift air when necessary 1961 go from skull to swim focusing on high elbow 4313 elbows on the surface of the water 4512 give a target 4690 fingertips down 5069 watching the fingers 10165 all the focus is on the fingers to the elbows 10428 compare the catch position with the sculling exercise 11656 shoulder to elbow to hand position 11978 shoulder to elbow to hand position

Dec. 3, 2024 - Breaststroke: Teaching Correct Timing of the Breath

Breaststroke: Teaching Correct Timing of the Breath Watch the timing of any elite breaststroker and you’ll notice that they keep the face in the water until the hands separate. It’s a key skill, but one that can be difficult to teach, especially for Masters swimmers. Join us this week as we illustrate the skill, and offer suggestions on how to teach it. Monday Brendan Hansen: Outsweep and Head to Air Olympic medalist Brendan Hansen shows where we’re headed in teaching correct timing of the breath. https://www.goswim.tv/lessons/874-breaststroke-outsweep-and-head-to-ai 0301 the line 0390 hand separation 0453 I start to come up towards the edges or corners 0528 eyes fully up at the corners 0591 in sweep to air 0740 Head at highest point when the hands come together 0975 back to line prior to the feet engaging 1249 driving back to the line 1406 out sweep with the eyes down 1498 eyes up hands at corners 1612 and sweep to air 1745 hands together at the highest point of the breath 1933 Watch how the head comes down before the feet engauge 1992 fully line is the kickstarts Tuesday Roque Santos: Arm Pull - Hands Olympian Roque Santos gives us another example of how to time the breath in breaststroke. https://www.goswim.tv/lessons/486-arm-pull-hands 0658 the line 0767 sweep with the eyes still down 0815 in sweep to air 0910 highest point of the hands’s highest point of the stroke 1002 hands back in line prior to kick 1148 back to the line 1813 I start to lift at the corners 1887 in sweep up to air 2894 eyes down hands at the corners 2920 and sweep to air 2973 eyes back down in line prior to feet 3050 back to the line 3103 wide catch 3139 in sweep up to air 3578 the definition of fast hand 3963 hi elbow catch 4002 driving forward fast hands 5569 fast hands 11003 Full extension before kick 11063 back to the line 11904 pausing under the chin during the breath 12264 the X position 13453 getting through the prayer as fast as possible Wednesday Steve Haufler Breaststroke: Step 3: Teach Breaststroke Pull Steve Haufler shows how to teach the basics, including when to lift the head for air. https://www.goswim.tv/lessons/1471-step-3-teach-breaststroke-pull 0435 using the thumbs to position the arms 1200 creating limits of the pull back 2926 practicing the line 3826 demonstrating a soft out sweep 5499 teaching the forearm and hand position facing the back wall 12333 teaching a flat sweep 12503 fingers together and forward 13888 guiding the swimmers hand movements 14507 allowing them to do it on their own 15050 having them watch their hand movements 22826 practice the line 23352 directing the swimmer 24582 positioning the arms 30160 and sweep up to air with aid 30335 back to the line 31790 practice the sweep to air with no kick 32539 Watch the out sweep in the mirror Thursday Breaststroke Drill: Soft Outsweep To imprint proper breaststroke timing, SLOW DOWN! https://www.goswim.tv/lessons/2080-breaststroke-soft-outsweep 0431 have some forward momentum and allow the hands to softly sweep out and in 0605 softly sweep out to the corners 0711 sweep the hands back in gently with very little or no bend of the elbows 0868 after a few out sweeps Focus on the out sweep then take a small stroke 1096 back to the line 1273 repeat the process 2251 flutter kick with fins on give some for propulsion 3401 use the pressure of the water in front of you to help guide the hands out 4067 experiment with the width of the catch or corners 4289 try to get to the same position prior to taking a stroke 4333 continue the flutter kick through this exercise 10640 eyes down at the corners on the drill 10866 eyes down at the corners on the stroke Friday Breaststroke Drill: Sweep In to Air Breaststroke question: Do you go to air when the hands are sweeping out, or when the hands are sweeping in? https://www.goswim.tv/lessons/1738-breaststroke-sweep-in-to-air 0432 eyes up too early 0583 head coming up prior to hand separating 1798 head coming up too early 3095 Down and out 3263 in and up 3488 down and out 3642 in and up 4106 builder rhythm 4225 watch for habits the head comes up too early 10047 Head down an extension 10096 had done on the out sweep 10313 Head down at the corners 10546 Head up at the corners build consistency 11410 exaggerate Saturday Breaststroke Drill: Head-Down Pull We love this progression for imprinting correct timing of the breath in breaststroke. https://www.goswim.tv/lessons/1041-breaststroke-head-down-pull 0623 sweep head down 0767 and sweep to air also draws the hips 1511 be patient on the out sweep 1697 in and up to air with a hip draw 2300 in sweep up to AirDrop the hips 3966 paddle snorkels 4148 practicing the movement with a head in a fixed position 12366 fake a breath 12985 feel the movement to the breath with a snorkel 13880 remove the tools repeat the drill Sunday Glenn EP: Thumb-Lock Outsweep You won’t swim breaststroke like this, but this is one of the most effective drills for teaching correct timing of the breath. https://www.goswim.tv/lessons/3258-breaststroke-thumb-lock-outsweep 0434 the line with a very tight thumb lock 0448 leverage out against the thumbs 0478 allow the hands to snap to the corners 0518 just a smooth stroke after that 0692 back to the very tight line with thumb lock 0745 you can see the speed change when the water starts to give more pressure 1069 if the hands get to the corners faster the head will remain down longer 3135 increase the water speed or start to swim faster with the same focus

Go Swim Freestyle.

For the final section of the video, we feel there’s no better way to learn than just to watch Scott swim. Try to pick out the things we focused on. Are his hands and arms relaxed on the recovery? Is the hand entry clean, with an early catch that he never lets go? How well does he hide the breath? Does he have full-body rotation and a narrow, consistent kick? And does he send all his energy forward? Try to find the things Scott does…that every swimmer can do. And watch how he searches at slow speed… …for the things he wants to have in his stroke when he goes fast. Swimming is all about the search for speed. And as every great swimmer will tell you: Never stop exploring. Use every practice to find the techniques that work best for you.

Nov. 19, 2024 - Backstroke: Teaching a Bent-Arm Pull

The desire to feel a strong pull leads many swimmers to pull with a straight arm and a wide sweep to the side. It’s more productive to pull with a bent-arm pull, but this can be difficult to teach! Come join us this week as we offer suggestions for teaching this important backstroke skill. Monday Aaron Peirsol: Perpendicular Pull Backstroke legend Aaron Peirsol shows where we’re headed when teaching a bent-arm pull. https://www.goswim.tv/lessons/210-perpendicular-pull 0835 seemingly pulling on the lane line 1448 Direct path of the hand 2299 shallow hand 3331 Great alignment from shoulder to shoulder to elbow 3542 downward finish to pop the shoulder 3965 early catch 4744 early catch 4767 line from shoulder to shoulder to elbow 4819 and enters before the other hand exits 4858 line from shoulder to shoulder elbow 5869 articulated palm 5958 perpendicular arm 10217 line from shoulder to shoulder to elbow perpendicular 11108 Palm facing backwards immediately 11193 Palm mostly facing backwards 11314 articulating the wrist 11551 articulating the wrist 11608 switching from pull to push 12067 clearly pushing back 12910 using the entire arm 14988 show the whole stroke slowly 25304 High elbow catch upside down 33671 early early early catch Tuesday Steve Haufler Backstroke: Vertical Double-Arm Vertical Double-Arm Backstroke is just one of Steve Haufler’s MANY tricks for teaching a bent-arm pull. https://www.goswim.tv/lessons/1270-vertical-double-arm-backstroke 0405 double arm backstroke 0874 shallow hands straight arms 1351 bent elbow 1661 early catch 1693 Palm facing back or down 1729 push to the finish 2360 shoulder to shoulder to elbow alignment 2685 pull 2705 push 3210 pull 3231 push 4756 EVF 5332 early learning underwater recovery 10476 straight arm backstroke cans too wide 11617 transition from vertical to horizontal 12824 to single arm 13436 two full stroke backstroke Wednesday Steve Haufler Backstroke: Strapless Paddles Strapless paddles are a great tool for imprinting a backstroke bent-arm pull. One big advantage is that you can talk to the swimmers as they learn and perfect the bent-arm motion. https://www.goswim.tv/lessons/1274-strapless-paddles 0341 playing with strapless paddles 0898 always keeping pressure on the palms 1830 try to isolate the upper arm 3002 try to make sure the paddles don’t get pushed too deep 3547 grip the paddle and recovery 3626 release the grip and skull through the pole 4279 practice initially using single arm 4852 articulate the wrist 4872 pull 4899 push 10004 arm is just a little too straight 10271 so pushing through a little too long Thursday Steve Haufler Backstroke: Sculling Drills Steve has three different sculling drills for deep imprinting of a bent-arm pull. https://www.goswim.tv/lessons/1275-sculling-drills 0405 fingertips up skulling 0799 elbows bent 1430 transitioning from skull to recovery 1719 Palms always pushing 1843 small flutter kick or pull buoy to keep the hips up 2725 teach the palm down articulation 3084 Queen wave at your feet 4124 teach softness and elegance 4763 awaken the palms 10200 standing skull same position is on deck 11200 transition from standing to horizontal 11572 reverse scull 14186 move from Palms at the hips to perpendicular arms 14351 changing from pulling to pushing 20712 Single arm Side skull 21274 bent arm 21943 teach the initial catch feeling 22348 a very young Aaron Peirsol 22716 remember what Aaron stroke looked like Friday Backstroke Drill: Bent-Arm Pull Pulling on the lane line is not cheating when you use it to teach a bent-arm pull! https://www.goswim.tv/lessons/2366-backstroke-bent-arm-pull 0572 teaching a shallow bent elbow catch 1355 the hand should travel in a path similar to pulling on the lane line 3519 stay close to the lane 3558 try to grab while fully extended 3610 pop the elbow for the catch 3719 push to the finish 4399 early catch 4426 bent elbow 4469 push to the finish Saturday Backstroke Drill: Upside Down Fingertip Drag This is one of our favorite drills for teaching – and getting a feel for – the bent-arm pull. https://www.goswim.tv/lessons/2209-backstroke-upside-down-fingertip-drag 0326 the most delicate drill 0616 trying to avoid splash 0851 the hand should match the speed of the body moving forward 1352 perpendicular arm 1452 bent elbow 1674 fingertips engaged with the surface 1709 staying as close as possible 1798 Beautiful initiation 1947 Beautiful initiation 3448 avoid pushing the water back or splashing Show more examples Sunday Glenn Endless Pool: Position-11 Back Pull You don’t need an Endless Pool to try this drill! By slowing things down and pulling with just one arm at a time, swimmers can really focus on the catch and a bent-arm pull pattern. Also, this drill separates the arm recovery (where the arm should be straight) from the pull (where the arm should be bent). https://www.goswim.tv/lessons/1732-position-11-back-pull 0935 position 11 1039 initiating the catch 1063 early catch 1260 back to position 11 1776 repeat 2512 opposite arm 4349 being flat means you need to rotate and reach for the catch 4422 pull 4462 push 5429 stretch to the catch 11307 put on fins increase velocity

Breaststroke Pullouts:

Breaststroke Pullouts: What Makes Them Legal…What Makes Them Awesome When teaching (or learning) the breaststroke pullout, it can be useful to understand and separate what makes them legal…from what makes them awesome. This week we talk about the difference. Monday Eric Shanteau: BONUS TURNS – Breaststroke The first rule of a breaststroke pullout is that the swimmer must be on the breast before initiating the first pull. Eric Shanteau demonstrates. He’s slightly on his side as his feet leave the wall, but flattens out before initiating the pull. https://www.goswim.tv/lessons/746-bonus-turns-breaststroke 0509 Head down approach of the wall 0952 traditional hand behind the head 1743 rotate to flat 2266 head down approach into the wall 2297 left hand off immediately 2303 pointed toes on the leg draw 2379 perpendicular to the surface and bottom on the initiation of the push 2409 using the head and torque from the feet to rotate to flat 2552 flat before hand movement 2661 dolphin put in the original traditional position 2774 pointed toes 2847 initiate the recovery of the arms before the legs 2908 narrow initial kicked 11704 look at the time it takes to get flat 11996 potential second kick Tuesday Carlos Almeida: Turns – Underwater Carlos Almeida shows how to be legal and AWESOME during the actual turn, pushoff, and leveling action to become flat on the breast. https://www.goswim.tv/lessons/1252-turns-underwater 0428 staggered hand touch 0459 left hand off immediately 0542 shoulders perpendicular when feet get to the wall 0556 rotating toward the stomach prior to push 2503 the time when nothing is on the wall 2527 right hand in the water 2660 body much flattered on initiation of push 2831 nearly flat as he leaves the wall 3193 orientation of the thighs in comparison to the surface 4508 angle of exit 4924 pointed toes and speed of knee draw 5014 nearly flat on exit Wednesday Breaststroke Drill: Underwater Pullout Update The second rule for a legal breaststroke pullout: After the start and after each turn, at any time prior to the first breaststroke kick, a single butterfly (dolphin) kick is permitted. Here’s video that shows how to be legal. https://www.goswim.tv/lessons/1921-breaststroke-underwater-pullout-update 0376 the good old days 1822 the initial updated rule 3103 dolphin first 4183 look at the legs 4306 look for the hands are before the legs start to break 4446 look the hands are before the feet engage 4558 look at the line after the kick 11582 the next phase allow the hands to separate 12408 pole before dolphin 13261 where we started 14226 step one push off and dolphin 15097 push off dolphin pull down 15993 push off dolphin pulldown recover kick a line Thursday Martin Liivamagi: Breaststroke Underwater Pull Slow-motion, close-up footage of how Martin Liivamagi times his single dolphin kick to make his pullouts both legal and awesome. https://www.goswim.tv/lessons/1788-martin-liivamagi-breaststroke-underwater-pull 0345 connecting the pole down with the dolphin 0709 very tight recovery before the legs 0766 thigh line comparison to body line 0862 extend to body line 1292 connecting the pole down with a kick 1323 narrow power position pull down 1502 rigid body line pointed toes 1565 elbow in recovery 2392 stacked hands 2427 make the hole smaller 2492 Head down extension 2596 timing the breakout 3348 back to line Friday Breast Drill: Step 3 – Underwater Pull Here’s how to make the pulldown AWESOME. Don’t tuck the head, and travel straight. https://www.goswim.tv/lessons/2145-step-3-underwater-pull 0620 Learning the progression 2806 maximize each position 5060 continued to practice 5365 same sequence or young kids 5681 instinct of seeking power 10665 narrow quick pull down Saturday Breast Drill: Underwater Pull Details Glenn analyzes the pullout of US National Teamer Brendan McHugh. Brendan is legal throughout. What makes his pullout AWESOME is how he times the recovery of his arms and legs. https://www.goswim.tv/lessons/2183-underwater-pull-details 0689 practice pushing a flat 1045 big set up for the dolphin 1258 marrying the pole to the finish of the kick 1418 slightly bigger pole due to size and power 1617 Point and toes rigid body 1999 flat hat on torso in recovery 2101 creating the smallest hole 2195 the position we try to avoid 2294 look where the hands are when the feet engage 2458 slight lift to the head for the breakout 2738 the breakout Sunday Dave Denniston: Breaststroke Turns & Breakouts The third rule for a legal breaststroke pullout: The head must break the surface of the water before the hands turn inward at the widest part of the second stroke. Davo demonstrates how to be legal and AWESOME on the breaststroke breakout. https://www.goswim.tv/lessons/892-step-5-the-breakout 0395 kick out to the line 0526 out sweep with head still down 0545 back to the head breaking the surface before the hands come in 1600 the position we don’t want to be in 2008 tight recovery of the arms 2074 creating the smallest hole 2201 back to the line 2358 Breaking the surface before the hands come in 2783 practice across the lanes to encourage the swimmer to keep the head down BONUS Breast Drill: Breaststroke Breakout Glenn demos what’s legal…and not legal. https://www.goswim.tv/lessons/1023-breaststroke-breakout 0589 slightly early 1738 keep the head down through the out sweep 1798 Head breaking the surface before the hands come in 2499 head break from the surface right at the corners 3573 Head breaking the surface right at the corners 4310 Head breaking the surface early 5185 lifting the eyes on extension 10609 really lifting the eyes on extension 11496 initiating the sweep with the eyes down

More Reasons to Love your Pull Buoy

More Reasons to Love your Pull Buoy Most swimmers love to pull…and pull and pull. But your beloved pull buoy can be used for SO MANY other things! This week we look at a few of them, like developing a narrow kick in breaststroke, teaching ownership of balance, and fixing a splayed kick in freestyle. Come join us...and bring your own favorite uses for the pull buoy. Monday 11 Glenn Endless Pool: Pull Buoy Flutter Kick Glenn demos a completely opposite use of the pull buoy: using it to teach a narrower flutter kick; a 2-, 4-, and 6-beat kick, and to correct a splayed kick in freestyle. https://www.goswim.tv/lessons/3081-pull-buoy-flutter-kick 0338 where the pole boy like you normally would 0595 initiate the swimming with straight legs 0934 rotate with course stability 1126 initiate a two beat kick 1821 initiate a four beat kick 2500 initiate a six speed kick Tuesday 12 Breast Drill: Pull Buoy Kick Swimming full-stroke breaststroke with a pull buoy improves your breaststroke timing and imprints a narrow kick. https://www.goswim.tv/lessons/1376-breaststroke-pull-buoy-kick 0245 where the pool boy in the traditional Space 0423 swim breaststroke 0780 look at the line from the torso to the knees 1067 hide the calves in the recovery 1387 get the toes pointed out at the top of the kick 2618 finish the kit completely 5531 kick is more straight back than rounded Wednesday 13 Glenn Endless Pool: Pull Buoy Breaststroke Kick Here’s another view of how a pull buoy can be used to imprint a narrow breaststroke kick. https://www.goswim.tv/lessons/3116-pull-buoy-breaststroke-kick 0484 hold the pole boy in the traditional spot 0549 swim breaststroke and finish the kit completely 0723 hide the calves behind the thighs 0740 get the toes outside of the body line 0776 finish the kit completely 1712 allow the pole boy to fall out 1900 try to maintain a narrow recovery 1917 get the toes outside of the body line 1990 finish the kit completely 2170 leg starting to get wider 2181 feet farther outside of the body line 2434 knee slightly wider calves still hidden 2447 toes outside of the body line 2970 playing with width 3740 pull buoy back on 4744 releasing at the top of the kick 5293 working on staying narrow Thursday 14 Free Drill: Pull Buoy Balance By changing the placement of your pull buoy (ankles, knees, “normal”), you learn valuable lessons about balance. https://www.goswim.tv/lessons/1421-freestyle-pull-buoy-balance 0890 hold the pull buoy at the ankles 0981 rotate the core and all the way down to the feet together 1811 pull buoy in the traditional spot 2320 try to maintain the height of the pull buoy 3733 move the buoy to the knees 4179 try to maintain the height of the legs 4785 move the buoys to the traditional spot 5356 then move it back down to the ankles 5928 then to the knees 10733 there are no rules 11335 when it starts to slip between the heels you’re really working in the tight legs 12335 holding the buoy during the push off requires straight legs and pointed toes Friday 15 James Guy: FINIS Axis Buoy at Ankles - Annotated The FINIS Axis Buoy is an excellent tool for creating a stable body line, as demo’d by Olympian James Guy. https://www.goswim.tv/lessons/2599-finis-axis-buoy-at-ankels-annotated 0503 course stability all the way down 1231 everything rotating together 3078 pointed toes 5233 Single line 5470 additional shoulder rotation to breathe 12051 all emphasis on pointed toes and tight legs 13543 Core stability 14436 watch for any swaying of the legs 22600 pointed toes Saturday 16 Pull Buoy Stability Glenn talks through a pull buoy progression that demands core control and mastery of balance. https://www.goswim.tv/lessons/2357-pull-buoy-stability 1138 pull buoy held in the traditional position 1799 maintain horizontal body line 4280 initiate a slight swaying of the hips 5341 maintain course stability 10032 out of balance 10519 return to balance 10802 initiate slow swimming 11125 maintain focus on core balance 12971 goal body line 14160 start the body swaying from one side to the other 14465 start full body rotation 15111 oops 20039 try again 21288 slightly better 22016 balanced body 22115 initiate slow swimming 22482 body fall slightly out of balance 22639 continuing to work 24438 with velocity the body starts to balance Sunday 17 Free Drill: Ankle Pull Buoy Turns To improve the speed of your flip turns, try securing the pull buoy at your ankles and going for a long swim. https://www.goswim.tv/lessons/3616-ankle-pull-buoy-turns 0547 my favorite tools paddles 0830 buoy 1106 snorkel and nose clips 1506 ankle strap 1988 the ankle strap makes it easier to keep the buoy on for a longer swim 2760 swim with flip turns 3967 repeat many times 5445 take off the buoy and strap 5656 feel the speed of the feet BONUS Kara Lynn Joyce: BONUS – Pull Buoy and Paddles. Perfection in the most simple, basic use of pull buoy and paddles. https://www.goswim.tv/lessons/673-bonus-pull-buoy-and-paddles Kristian Golomeev: Body Balance Alternating Sweeping Arms https://www.goswim.tv/lessons/2250-body-balance-alternating-sweeping-arms

Position-11 freestyle

In reviewing Position 11 freestyle, we want to take a look at a great feature this drill affords. While you can start learning Position 11 without breathing, or with a snorkel, using that pause out front can give you the opportunity to breathe on either side, all the time. Make sure you pause enough in Position 11 to review and PLAN, and then each time you take a stroke, rotate the head with the body and with that arm to get some air. Pause in the middle and then rotate everything to the other side and repeat. Take your time on this exercise, and remember to pause in the middle to review andPLAN. When you have this drill down, you’ll be able to breathe effectively to either side.

Athletes Adding Data on the Phone

Glenn Mills explains to swimmers how to add their own data using an app, emphasizing the importance of athlete engagement in the process. He demonstrates using the annotation toolbar to mark strokes, turns, and speeds, and how to set the start and finish times by identifying strobe lights. Mills highlights the need for athletes to review their races to understand stroke length and rate, as coaches can only track one swimmer live at a time. He also shows how to adjust 15-meter marks for accuracy and how to save the data, which is then automatically sent to coaches. The summary data can be checked for accuracy, ensuring athletes have an active role in their training. Action Items Set the start of the race by tapping the screen when the strobe light is visible in the reflection. Click the stroke button every time the swimmer takes a stroke. Click the turn button when the swimmer completes a turn. Set the finish of the race by holding down on the finish button and scrubbing to the end of the race. Adjust the 15-meter marks by holding down on the mark and moving the swimmer's head to the correct position. Save the data by exiting the video in the upper left corner. Review the data, including the number of strokes taken, and make any necessary corrections. The saved data will automatically be sent to the coach. Adding Data Using the App Glenn Mills explains the process of adding data using the app, starting with the annotation toolbar located in the upper right-hand corner. The toolbar allows for various markups, including voice recordings, which automatically sends feedback to the coach. Glenn introduces the stroke button, which is used to track strokes in different swimming styles: freestyle, backstroke, butterfly, and breaststroke. The turn button is used to mark turns, and the speed button allows adjusting the playback speed to improve data accuracy. Setting the Start and Finish Glenn demonstrates setting the start by focusing on the strobe light and holding down the start button until the strobe is visible in the water's reflection. Once the strobe is identified, the user taps the screen to set the start time. The process for setting the finish is similar, with the user holding down the finish button and scrubbing until the finish of the race is visible. Glenn emphasizes the importance of accurately setting the start and finish times for data collection. Tracking Strokes and Turns Glenn explains that athletes should add their data after the race to engage with the race better and understand their stroke length and rate. The stroke button is used to track strokes, and the turn button is used to mark turns during the race. Glenn mentions that this process can be done live by coaches at the pool, but only for one swimmer at a time. The importance of athletes adding their own data to understand their performance is highlighted. Adjusting 15-Meter Marks Glenn discusses the need to adjust the 15-meter marks due to variations in filming locations. The user holds down on the 15-meter mark and adjusts the athlete's position until the head is right at the mark. This process is repeated for each length of the pool, ensuring accurate data for each 15-meter mark. Glenn emphasizes the importance of zooming in to get as close as possible to the 15-meter mark for accurate data. Saving and Reviewing Data Glenn explains how to save the data by exiting the app in the upper left-hand corner, which reorients the screen. The user can see the data, such as the number of strokes taken, by clicking the clipboard at the bottom of the screen. Glenn demonstrates checking the data by counting strokes and ensuring accuracy. The saved data is automatically sent to the coach, giving athletes an active role in their own training. Final Remarks and Encouragement Glenn concludes the session by encouraging athletes to use the app to add their own data and engage with their races. He emphasizes the importance of understanding stroke length and rate to improve performance. Glenn wishes the athletes a great season and hopes the session was helpful. The session ends with Glenn's positive encouragement for the athletes.

Oct. 15, 2024 - Let's Talk Paddles!

Oct 15, 2024 - Paddles Let’s Talk Paddles! Links to paddles we talked about during the meeting. Also, if you're looking at any FINIS paddles, use promo code "goswimtv" at checkout for 20% off. Anti-Paddle AquaVolo Voloblades FINIS Bolster Paddles FINIS Forearm Fulcrum FINIS Manta Paddles FINIS Agility Paddles FINIS Freestyler Paddles FINIS Jr. Freestyler Paddles FINIS Iso Paddles Hand paddles, invented by Benjamin Franklin in the 18th century, have been in our gear bags for nearly 250 years. Once made of wood or metal, paddles nowadays (thanks to plastic) can be molded into any shape, for any purpose. We have flat paddles, curved paddles, finger paddles, sculling paddles, forearm paddles, paddles with holes, freestyle-specific paddles, strapless paddles, and even anti-paddles. Every swimmer should have AT LEAST one pair, so this week we’ll help you decide which paddles should be part of your everyday gear. Monday Steve Haufler Tools: Strapless Paddles Strapless paddles are universally useful. For beginners, they teach feel and connection. For backstrokers, they help imprint a bent-arm pull. For breaststrokes they reveal where to catch and hold water. https://www.goswim.tv/lessons/1274-strapless-paddles 0405 - strapless paddles 0865 thumb up on the way in thumb down on the way out 1850 Pitch don’t push 3231 Focus on elbow bend 3769 hold the paddle in the recovery 3851 release the paddle on the catch 4784 holding the paddle 4846 release the paddle 5992 paddle should be facing flat against the back wall 10559 grip the paddle to get out of the water 10918 arm perpendicular to the body at the shoulder line Tuesday Martyn Forde: Dog Dig with Paddles Paddles, especially strapless paddles, can heighten the value of any sculling that you do. https://www.goswim.tv/lessons/1367-dog-dig-with-paddles 0559 working on the initiation of the catch 0711 using fins to help push the athlete forward 0914 snorkel to isolate Head position 0994 hand slightly inside of the elbow 1087 creating a linear path of the hand 1798 focusing on initial high elbow 2510 slight articulation of the wrist to get the paddle flat to the back wall 2782 hi elbow catch 4047 Because of the flat body, I would have the elbow closer to the surface on the catch 4662 good head position Wednesday Freestyler Hand Paddles While most paddles are designed for resistance and strength training, the FINIS Freestyler Hand Paddle is designed to improve freestyle technique and efficiency. https://www.goswim.tv/lessons/1947-freestyler-hand-paddles 0311 various sizes of the freestyler paddle 0735 the unique design of the paddle 1149 helps the hand go directly forward 1423 focusing on extension 3929 not focusing on extension 5944 focusing on extension 5986 the cut out allows for slight wrist articulation 10837 over exaggerate the articulation of the wrist 11979 internal catch 12912 a fairly direct path of the hand 14118 working on stabilization 15458 the junior paddle to teach extension in line to younger swimmers 22722 the tapered shape allows for a higher speeds 23176 resistance training Thursday Carlos Almeida: Small Paddles When it comes to paddles, bigger is not necessarily better! Olympian Carlos Almeida turns to small paddles – almost fingertip paddles – to work on his breaststroke pull. https://www.goswim.tv/lessons/1248-drill-small-paddles 0755 Zura team paddle 1971 smaller size more feel 2366 playing with feel 3619 keeping the hands in front 3878 allows for faster recovery 4942 fast extension 10714 big pull 10885 allow some time in between each action Friday James Guy: Freestyle Hands – Agility Paddles FINIS Agility Paddles are shaped with a slight curve to subtly guide your hand into an effective catch. UK Olympian James Guy demonstrates. https://www.goswim.tv/lessons/2610-freestyle-hands-agility-paddles 0528 soft hands 0876 relaxed fingers 2283 relaxed fingers 2438 relaxed fingers 2575 elbow articulation for catch 2798 EVF 3475 Full arm becomes a paddle 3972 hand inside elbow 4298 hand inside elbow 4843 Full extension 5020 Front quadrant swimming 5436 really cool Saturday Glenn Mills: Tools – FINIS Iso Paddles Glenn demonstrates how to use the FINIS Iso Paddles for freestyle and breaststroke. https://www.goswim.tv/lessons/2885-tools-finis-iso-paddles 0283 iso paddles 1598 Wings on the outside 2473 Wings on the inside 3408 Wings on the outside freestyle 3865 watch the path of the left hand 4418 switch the paddles 5756 Watch the path of the left hand 10322 Wings on the outside breaststroke 11750 big pull 12079 switch the paddles 13526 focuses more on the sweep 14178 Play and experiment 15243 Wings on the outside freestyle 20071 Study the mirror 20731 Wings on the inside freestyle 20945 study the mirror Sunday Training: PT Paddles Sometimes called the “anti” or “negative” paddle, PT Paddles help you find the REST of your arm (as well as your lats, core, and legs) when you pull. https://www.goswim.tv/lessons/1055-training-pt-paddles 0405 Standard paddles 1256 no paddles 2258 playing in discovering the arm 3552 PT paddles 10229 forcing the use of the rest of the arm 10950 search and discovery 12472 the shape of the paddles Must focus more on EVF 22491 take the paddles off and the hands feel huge 23066 PT paddles or fists 23496 move to small paddles 23746 moved to larger paddles 23858 move to larger paddles 24199 back to hands 24535 continue to experiment BONUS Kara Lynn Joyce: BONUS – Pull Buoy and Paddles Three-time Olympian Kara Lynn Joyce demonstrates beautiful use of paddles. Also, note that it IS possible to streamline off the wall with paddles. https://www.goswim.tv/lessons/673-bonus-pull-buoy-and-paddles Scott Tucker: BONUS – Paddles Scott Tucker demonstrates beautiful use of paddles. Streamlined hands off the wall. Appropriate size of paddle considering the strength of the swimmer. https://www.goswim.tv/lessons/691-bonus-paddles

Turns - Freestyle Flip Turn Step #1

If you've always wanted to learn how to do a flip turn (and what swimmer doesn't?), here's a fun drill that is step 1 in the learning process. Over the next few weeks we'll present a 5-step sequence that will get you spinning and turning with ease - even if you thought you'd never be able to master this basic skill. Take your time with the process, have some fun with it, and in a few short weeks people will be coming to YOU for lessons. Why Do It: When doing a flip turn, one of the most common mistakes that swimmers make is using their hands and arms. Using the hands and arms may FEEL like the right thing to do, but it actually slows down your rotation. It also causes you to pause just before the pushoff... so that you can get your arms back in streamline. Your flip turns will be faster, more efficient, and actually EASIER if you take your arms out of the equation. Notice how this swimmer flips by using her abs rather than her hands -- and how this puts her arms in perfect position to STREAMLINE when her feet hit the wall. And notice how she flips STRAIGHT OVER rather than turning to one side. In this drill, you'll be using a noodle to help you learn to flip STRAIGHT OVER and without using your hands. Remember. This is Step 1 of a 5-part sequence. This will seem pretty basic, but just try it and please trust us that this will lead you where you want to go. How To Do It: 1. Get a noodle. Many pools have these on deck for water-aerobics classes but, if not, you can find one at your local discount store for a couple of dollars. 2. Stand in the shallow end of the pool and grab hold of the noodle at both ends. 3. Take a big breath and get ready to exhale water through your nose. 4. Push off the bottom of the pool and do a forward somersault INSIDE the noodle. Try to go STRAIGHT OVER and DON'T LET GO OF THE NOODLE. Try not to pull back with the noodle, or push down on it. Remember -- DON'T USE YOUR HANDS TO HELP YOU FLIP. 5. After you flip, stand back up and get ready to try it again. 6. Once you get the hang of this drill, try speeding it up. See how fast you can get around and get back on your feet. Troubleshooting: If your feet get caught in the noodle, you need to tuck up into a tighter ball and hold your tuck until you get all the way around. If you can't get all the way around, tuck your chin and look back between your legs as you start your somersault. Think about sending your energy down and AROUND rather than just DOWN. If you are holding just one end of the noodle when you stand up, you are probably not going straight over. HANG ON to the noodle with both hands. Don't let go. If you are getting water up your nose, start exhaling BEFORE you start your somersault. And then keep exhaling till you regain your feet. Try noseclips if things get really bad. But most important: JUST TRY IT. Stick with it... and stay tuned for Step 2.

Adding Data to Multiple Swimmers in the Same Video

Adding Data for Multiple Swimmers Glenn Mills demonstrates how to import a video and tag multiple swimmers for analysis. He imports a video of a 50-meter freestyle event, selects multiple athletes, and sets the event. He explains the process of tagging the start using a strobe, adjusting the start time, and setting the 15-meter mark for accurate data. Mills shows how to tag lanes, set finish times, and measure underwater and above-water velocities. He emphasizes the importance of precise tagging and data entry, noting that all data is saved and accessible on the website for each athlete. Action Items [ ] Set the start time for the first athlete by aligning the video with the strobe light. [ ] Set the 15-meter mark for the first athlete. [ ] Capture the underwater and above-water velocities for the first athlete. [ ] Set the start time and 15-meter mark for the second athlete. [ ] Capture the underwater and above-water velocities for the second athlete. Importing Video and Tagging Multiple Athletes Glenn Mills explains the process of importing a video and tagging multiple athletes to it. He navigates to the Import section, selects the video, and chooses the 50 free event. Glenn finalizes the import even though it lacks data, noting that athletes or coaches can add data later. He confirms the video is at the top of the page and mentions push notifications for updates. Setting Up Player Settings and Initial Data Entry Glenn goes to the camera or player settings to ensure the deep player is selected. He refreshes the page to ensure the 50 free event is at the top and clicks on it. Glenn sets the start for the first athlete by finding the strobe and holding down the Start button. He demonstrates switching to another athlete and setting the start for that athlete as well. Tagging and Measuring Strokes and Turns Glenn tags lane four and starts the video, hitting the Stroke and Turn buttons to record data. He sets the finish time to 22.50 by holding down the Finish button and scrolling. Glenn saves the data for the athlete and selects another athlete to repeat the process. He sets the 15-meter mark for the second athlete and saves the data, ensuring accuracy. Adding Underwater and Above Water Velocity Glenn sets the underwater velocity by dragging the marker to the breakout point. He repeats the process for the second length and sets the above water velocity. The saved data is sent to the athlete, and Glenn demonstrates switching between athletes. He adds data for another athlete in lane two, setting the start and 15-meter mark. Finalizing Data and Updating Website Glenn sets the finish time for the second athlete and saves the data. He returns to the first athlete to finalize the 15-meter mark and save the data again. Glenn sets the breakout bar for the second athlete and saves the data. He concludes by mentioning that all data for all athletes is available on the website, and the process is repeated for each athlete.

Oct. 8, 2024 - Tempo Trainer

Ode to the Joys of the Tempo Trainer For Beethoven, back in 1816, the newly patented metronome was cutting-edge mechanical technology. He was one of the first major composers to add exact metronome tempi to his scores. But, as Beethoven scholar Robert Greenberg notes, “…no evil device or inquisition created by personkind – not thumbscrews, not the rack, not hot pincers, cattleprods, corsets, English humor, or network television – has exacted more exquisite torture on more innocent souls than the metronome. It’s exact, merciless ticking forces musicians to play in a manner as mechanical as its own gear-filled soul, yet the metronome is an irreplaceable device for establishing tempi and learning to play with a steady beat.” Come join us this week as we sing an Ode to the Joys of the Tempo Trainer, every swimmer’s version of the metronome. Monday Early Concepts and Skills: Tempo Trainers – How and Why to Use Them Swimming – and music – are all about rhythm. A FINIS Tempo Trainer can help you find just the right rhythm for your stroke. https://www.goswim.tv/lessons/2962-tempo-trainer-how-and-why-to-use-them Endless Pool type of study for $50,000 less Static testing Consistency Finding failure points Adjusting stroke technique Learning variables Playing physical games Tuesday Freestyle Drill: Building a Longer Stroke Glenn demos how to get young swimmers to gradually adopt a longer stroke, using the FINIS Tempo Trainer. https://www.goswim.tv/lessons/1710-freestyle-building-a-longer-stroke If you’re working with young athletes, time is on your side. If you’re working with older athletes, time is on your side. .89 - up to .95 1 week at each - .02 / week Maintain speed Maintain intervals Wednesday 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 Get baseline data in warm-up 8 x 25 @ :30 comfortable Get pace and rate 16 x 25 @ :30 12 x 50 @ :55 8 x 75 @ 1:20 Same count and rate through the entire set Thursday Breaststroke Drill: Playing with Rate Learning better breaststroke, i.e., learning to find your LINE, sometimes means lengthening the stroke to the point where it becomes uncomfortable. Enter the Tempo Trainer! https://www.goswim.tv/lessons/1535-breaststroke-playing-with-rate Consistent water speed at varying tempo Slowing the tempo at the same water speed 1:25 - 1:30 - 1:35 - 1:40 - Choice Friday Breaststroke – Tempo Trainer Kick on Your Back The Tempo Trainer is a tremendous tool for training “fast feet” in breaststroke. https://www.goswim.tv/lessons/1062-breaststroke-tempo-trainer-kick-on-your-back Fast feet up and down on breaststroke Fast heals 1.70 - 1.50 - 1.30 - 1.10 - .90 - .70 Push the limits of rate Saturday Learning the Underwater Dolphin – Step 4 Here’s how we use the Tempo Trainer to teach proper FORWARD and BACKWARD technique on the underwater dolphin. https://www.goswim.tv/lessons/3503-step-4-repeat-step-3-with-rate Forward - Backward Mantra .80 - .65 - .50 - .35 - .20 Sunday All Strokes – Underwater Dolphins – Changing Rate Underwater dolphins are super important. But…how many? How big? How fast? How slow? The answer is different for every swimmer. The Tempo Trainer is the tool that can provide answers. https://www.goswim.tv/lessons/1960-underwater-dolphins-increasing-rate As in the previous exercise, increase the rate Increases rate - reduce amplitude Time yourself to a predetermined mark Find your rate - then put on fins Match the rate with the fins Increased surface area at the same rate = more power Fins = more mature physically ready athletes