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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.

September 16, 2025 - End of Season Planning TODAY!

September 16, 2025 - End of Season Planning TODAY!

What Do You Want Them to Know at the End of the Season? One of the most effective ways to approach a new season is to think ahead to championships in March.  What are the skills you want every swimmer to have when they step to the blocks at that final meet?  What things look sketchy and uncomfortable now…that you want to be locked in and comfortable later?  Join us this week as we talk about race-day essentials: streamlines, underwater dolphins and breaststroke pullouts, relay take-offs, breathing patterns, and race-day finishes. Monday Drop Pushoff on Your Side You’re starting your season and about to practice THOUSANDS of “half-turns”. Allow yourself to learn every time you push off the wall, to take advantage of the proper ready position pushoff and master coming out of an open turn into a great line. https://www.goswim.tv/lessons/1914-all-strokes-how-to-push-off Tuesday Dave Denniston Drills: Streamline Pushoff By the time swimmers reach their final meet of the season, streamlined pushoffs need to be hard-wired into their nervous system.  Here’s how to work on them from Day One. https://www.goswim.tv/lessons/173-streamline-pushoff Wednesday Turns: Practice Underwater Dolphins The only way to have great underwater dolphins off your walls is by building consistency in practice.  Here’s a path to getting started, and to help swimmers find discipline and consistency with their underwater dolphins. https://www.goswim.tv/lessons/2724-turns-practice-underwater-dolphins Thursday Kara Lynn Joyce:  Sprint Breathing To excel at sprint freestyle – 50s and 100s – you must learn how often to breathe, and then train for this at every practice.  Three-time Olympic sprinter Kara Lynn Joyce shares her secrets. https://www.goswim.tv/lessons/657-sprint-breathing Friday Turns - Deep Pushoffs The direction you leave the wall determines the intention of your pushoff. Start the season with the “deep” desire to have better pushoffs by aiming downward. This extreme drill will give you the idea. https://www.goswim.tv/lessons/1586-turns-deep-pushoffs Saturday Relay Starts – Team Work with York YMCA Must-have skills for big meets:  understanding the responsibilities of both the swimmer coming in, and the swimmer taking off; and being able to adjust to changing conditions, speeds, and stroke rates. https://www.goswim.tv/lessons/1982-relay-starts-team-work-with-york-ymca Sunday Pushoff Target Starting the season with “where you pushoff today”, will give you a target of improvement for tomorrow. Drop a coin or a marker on the bottom of the pool, or if your team has kick-out markers like in the video. DO SOMETHING that reminds you that you MUST be in a state of discomfort just a bit each step of the season to get to the point you want to be at the end of the season. START TODAY! https://www.goswim.tv/lessons/1448-pushoff-target

September 9, 2025 - Breaststroke Shoulders

September 9, 2025 - Breaststroke Shoulders

Breaststroke Shoulders Discussion The topic for the meeting was breaststroke shoulders, a subject Alex admitted he doesn't often focus on but found interesting to explore. He planned to share videos and discuss the role of shoulder action in the stroke. Breaststroke Technique and Positioning Aleks discussed Amanda's breaststroke technique, focusing on her shoulder shrug and hip engagement. He explained how Amanda's vertical body position and forward hip drive naturally result in an upward shoulder shrug. Aleks also covered the importance of hand recovery in breaststroke, noting that while Amanda brings her hands high out of the water, younger swimmers should keep their hands at the surface and drive them forward. He emphasized the need for a straight, flat recovery and warned about the risk of DQs with high arm positions. Finally, Aleks stressed the importance of maintaining a streamlined position to reduce drag and increase speed. Breaststroke Techniques and Drills Aleks discussed various breaststroke techniques and drills, emphasizing the importance of body position, hip drive, and hand recovery. He highlighted how maintaining a straight line from fingertips to toes and keeping the head down can improve stroke efficiency. Aleks also explained the benefits of keeping the elbows close to the body during the pull phase and snapping the hands forward quickly to facilitate a smooth recovery. He noted that sprint breaststroke requires a different approach compared to endurance breaststroke, but the fundamental principles remain the same. Effective Swimming Techniques Discussed Aleks shared a video of Brennan Hansen swimming and discussed the technique he demonstrated. He highlighted how Hansen's small profile in the water and his ability to create a cone of disruption showed effective cutting through the water. Aleks emphasized the importance of making a "bed" with the arms extended forward before laying the head down, which he said was a key part of the stroke technique. He praised Glenn for capturing unique angles of the swimmer that defy expectations. Breaststroke Pull Width Optimization Aleks discussed a breaststroke drill that demonstrates how swimmers can experiment with different pull widths to find the optimal balance between body drive and drag reduction. He explained that while some swimmers benefit from a wide pull, others may need to be more narrow, and emphasized the importance of finding the right position that allows for maximum hip movement and forward momentum. The drill involves gradually widening the pull while observing how the hips track forward and the body rises out of the water, ultimately helping swimmers achieve a more efficient stroke. Breaststroke Technique and Training Discussion Alex shared a story about a Russian swimmer who participated in a Zoominterview during the COVID-19 pandemic, discussing their experience transitioning from swimming in Russia to the United States. Barbara and Melinda discussed the role of elbows in breaststroke technique, with Barbara emphasizing the importance of bringing elbows in to create a good profile and Melinda noting that excessive elbow squeezing can cause shoulder pain. Alex suggested using drills like swimming with a noodle under the armpits and lying on a landline to prevent novices from pulling back too far. Paul Frentsos had a question about shrugging in breaststroke technique, but the transcript ended before he could ask it. Forward Swimming Techniques Discussion Paul and Aleks discussed swimming techniques, focusing on maintaining forward momentum and balance in the water. They agreed that teaching swimmers to keep their arms forward and avoid pulling their elbows too far back is crucial, especially for younger athletes. Aleks emphasized the importance of head position and using techniques like the tennis ball under the chin to help swimmers stay forward as they breathe. They also discussed how powerful kicks and pulls can help swimmers overcome the challenges of pulling too far back. Breaststroke Immersion Techniques The discussion focused on breaststroke technique, particularly regarding the optimal depth of immersion. Aleks explained that immersion depth is swimmer-dependent and varies by event, noting that 50 breaststrokers should be flatter on the surface while 200 breaststrokers need more depth. They emphasized that proper technique involves maintaining a forward hand recovery, avoiding hand drop, and keeping the head down, with the body naturally finding its appropriate depth based on these fundamentals. Breaststroke Technique Analysis and Insights The discussion focused on comparing breaststroke techniques between swimmers Kate Douglas and Lily King. Aleks shared insights about Lily's development from a tempo-driven 200 breaststroker to a more forward-oriented technique, while Paul observed Kate's adaptation from 200 to 100 breaststroke by adjusting her tempo and stroke rate. Karen noted that swimmers sometimes struggle with trusting a forward pull and powerful kick rather than relying on increased stroke rate, and mentioned a technique tip about forehead positioning in breaststroke. Breaststroke Technique and Training The discussion focused on breaststroke technique and training, with Aleks sharing their approach to teaching swimmers to minimize stroke counts, particularly aiming for 4-6 strokes for boys and girls respectively. They emphasized the importance of focusing on body drive and hip engagement rather than shoulder movement, citing Leon Marchand's efficient 2-stroke 25m split as an example of what can be achieved through consistent training. Robin contributed insights about the importance of maintaining the correct line in breaststroke, noting that getting just one inch under the water can reduce surface drag by 50%, while Paul inquired about tips for naturally faster breaststroke swimmers, to which Aleks recommended using a tempo trainer to analyze and improve stroke tempo. Swimming Tempo Trainer Techniques Alex Fansler discussed using tempo trainers to help swimmers understand and adjust their pace, particularly by making gradual changes in 25-second intervals. He emphasized the importance of translating tempo trainer exercises to actual swimming through stroke counting, which helps swimmers maintain their pace without the metronome. For next week's session, Barbara suggested focusing on what coaches should be concerned about as the new swim season begins, including fundamentals like streamlines, dolphin kicks, and pullouts.

August 26, 2025 - How to Improve Breaststroke Distance Per Cycle

August 26, 2025 - How to Improve Breaststroke Distance Per Cycle

Breaststroke distance per cycle is all about the LINE. Body line. Streamline. Low Head. Straight arms. Pointed toes. Integrety at the beginning and end of each stroke. No churning… the LINE! Monday - August 25 Anton - Breaststroke Head Lifting the head and eyes for the breath, to better draw the hips and set up the kick. Getting the head tucked, and back in line for the extension forward. https://www.goswim.tv/lessons/2311-preview-breaststroke-head Tuesday - August 26 Breaststroke - Head - Felipe In this video, we give our impressions of Felipe’s stroke. This more free-flowing expression of specific aspects is what we learn from this amazing athlete. https://www.goswim.tv/lessons/2617-breaststroke-head Wednesday - August 27 Amanda Streamline! The key to moving fast in breaststroke is to create as little resistance as possible. I keep this in mind when I pull…when I kick…and especially when I glide between strokes. https://www.goswim.tv/lessons/524-streamline Thursday - August 28 Roque - Body Position https://www.goswim.tv/lessons/491-body-position Friday - August 29 Pull Your Hips Forward When I think about my pull, I’m actually thinking about my hips. https://www.goswim.tv/lessons/525-pull-your-hips-forward Saturday - August 30 Connect Hands, Head, and Hips Going to Air Brendan’s pull is all about timing… and the connection between the hands, head, and hips. https://www.goswim.tv/lessons/238-connect-hands-head-and-hips-going-to-air Sunday - August 31 Breaststroke Kick - Roque https://www.goswim.tv/lessons/489-breaststroke-kick

Freestyle - Building a Longer Stroke

Freestyle - Building a Longer Stroke

Get your Tempo Trainer at a SPECIAL Discounted Price by using Promo Code - goswimtv - at checkout. After you watch the video, take a short quiz. If you want to create effective changes in a swimmer, it takes time. Using the Tempo Trainer can help that long term change. Why do it: Do your age-group swimmers use the techniques you want them to have when they're senior swimmers? If not, here's a great way to train them in to a better stroke. How to do it: 1) Carry a tempo trainer in YOUR pocket, and watch the swimmers you want to help. Match the Tempo Trainer to their tempo during standard training. 2) Give the swimmer the Tempo Trainer everyday. Start him out at the rate he's used to so he can become accustumed to the constant beep. 3) For the first week, keep the swimmer at the standard tempo. 4) Each week after that, INCREASE the setting on the Tempo Trainer by .02, or 2/100ths of a second. We started at .87 and continued up to .89, .91, .93, .95... etc. 5) Make sure the swimmer stays at the same intervals, and does their best to maintain the same speed as they previously did. How to do it really well (the fine points) If you're in this for the long haul, then the long term changes take a while. While this illustration was done in a series of 50s, we see the opportunity this young swimmer has IF he continues to work along these lines. Each 50 we did, as the stroke rate slowed, was the same speed, or the same time. Imagine if this was done week after week, for 4, 5 or 6 weeks, what the standard stroke would be at the end of that time. The ending stroke holds much more potential than the beginning stroke, and as this athlete matures and adds strength to the mix, we want him to be able to maintain that longer stroke... at a much higher rate.

Freestyle - Sculling Hand

Freestyle - Sculling Hand

After you watch the video, take a short quiz. Today we're going to work on a problem and freestyle, which is an out sweep of the lead hand during extension. Typically, this happens for a couple reasons one is imbalanced to is looking or seeking more resistance, feeling like you're going to pull more water. But the balance issue is typically when someone breathes to one side, they're going to sweep that hand out to the other side for stabilization. So we're going to look at what the issue is, and then we're going to look for a couple solutions to help fix that. So first, I will illustrate the incorrect. And you can consider this a contrast drill. In that I'm going to purposely sweep the left hand out quite a bit when I breathe to the right. And so you'll see kind of the stabilization impact of the hand. And what happens with the hand when the body is not balanced. The next step is to get a feeling of what it's supposed to be like to have the hand path path be straight. So you're going to think about the fingers, almost dropping them into the flow of the water and having the water press the hand back. So you're thinking about a very linear path of the hand, the fingertips drop ever so slightly, so they almost feel like they're falling in the water, rather than that supportive mechanism that you've built with the feeling of the out sweep. So the fingertips slightly down, again, feeling like you're falling into the water, rather than that bracing. Now I'm doing this with a no breather, you can do this for a few strokes, no breather, or if you have a snorkel, you can practice it a little bit more. But again, no out sweep on the fingers whatsoever, but they dropped slightly into the water flow and then just pull back. The next step is a contrast drill in which every other stroke you can sweep out and then have the hand go straight back, you want to see as much difference between these two movements as possible, showing what is incorrect, which is the out sweep, and what is more correct, which is a straight down or a linear path of the hands. So alternate them as best as you can, again, I'm doing no breather, you can use a snorkel or just go for a shorter distance. And the final pure swimming version of this is that you're now going to read every fourth, you're going to alternate the nonbreeding with the breathing, and you're really focusing on the way the hands are moving during the non breathing part. So focus on how the left hand falls directly down into the flow and then mimic that when you go to air. This is going to have a feeling of falling or slipping like you're not connecting with the water. That's mainly because you've already built this feeling of support. And so that that out sweep of the hand braces, it actually slows your rotation a little bit, it pushes you up a little bit. And so it's this feeling that you've built in that you feel is right, because it feels you have connection. The problem is is that there's a lot of detrimental things that go with it. So memorize the fingers down falling, and then carry that into the breathing. And finally, one last idea is to use a pair of big or oversized hand pads. And these make it harder to move the hand from side to side because of the surface area. So the larger the hand paddles, the more direct they're going to be pushed through the water. So make sure you're doing this with an ease of swim rather than trying to go really fast. So let the hands fall in, let them fall straight back and use the size of the paddle to keep the hand as directly as possible. Here's just a couple of different ideas that can help make sure that we're not sweeping out too far with a bracing hand or sculling at the beginning of freestyle. So good luck. Let us know how it works.