**Spt 23, 2024 - Fixing what we learned in our youth**

How to Fix What We Learned in Our Youth!

This week we take a look at some of the outdated techniques that can plague every swimmer, but especially Masters swimmers who learned to swim when the rules were different and before we had science and technology to aid our thinking on effective technique.

**INTENTIONALLY WELL - FUTURE YOU**

Monday

Frentsos: Butterfly Update – Eyes Up

To update Jerry’s butterfly and to help him get a faster rate, the focus was on head position.

<https://www.goswim.tv/lessons/2336-butterfly-update-eyes-up>

0718 - slightly shallow or breakout

1780 - difference in head position

3297 - heading back up

3793 - much deeper in the catch

4965 - complete the pull quicker

5444 - onto the next stroke sooner

10105 - different head position

10567 - much higher tempo

**INTENTIONALLY WELL - HUNDRETHS OF SECONDS - SLEEP ACTIVITY HYDRATION EXERCISE NUTRITION**

Tuesday

Frentsos: Backstroke Update – Quicker Catch

To help Jerry get a quicker catch and a quicker cadence, we turned to Reverse Fingertip Drag. The change was dramatic.

<https://www.goswim.tv/lessons/2338-backstroke-update-quicker-catch>

0555 - Long lever

1062 - deep finish

1288 - Long lever

2458 - deep finish

3138 - fingertip drag

3791 - shallow direct finish

4310 - Constant kick or use fins

5063 - bent elbow

5431 - linear push

5885 - bent elbow

10416 - bent elbow

14869 - Lat engagement

15062 - less rotation

**HYDRATION**

Wednesday

Frentsos: Backstroke Update – Arm Entry

Jerry was crossing over on his backstroke, which can slow your rate of turnover. For a faster rate, we worked on a wider hand entry.

<https://www.goswim.tv/lessons/2339-backstroke-update-arm-entry>

1006 - overreach

1703 hand sweeps out

2354 good entry

3548 bending body

10666 collapsing arm

11860 slight overreach

12171 good entry

12533 good entry

13114 slight hip shift

14284 Connect the hand to the hip

20551 Aaron Pearsall

**KNOWLEDGE AND EMOTIONAL RESPONSE - FIGHT OR FLIGHT OR FREEZE**

Thursday

Frentsos: Breaststroke – Original Length

Every breaststroker of a certain age has had to update their skills. We wanted Jerry to focus on his overall LINE. And then we made major changes to his thinking about the pullout.

<https://www.goswim.tv/lessons/2333-breaststroke-original-length>

0641 angle of push off

1086 underwater dolphin in traditional spot

1685 crunched head

4024 hands recover first

4204 legs start a little early

5299 Watch the hips and the marks on the wall

11073 avoid stopping

12184 Beautiful line

13219 Beautiful line look at those toes

13449 drawing the hips and legs forward with the pull

13964 maybe slightly too big of a kick

14104 hands angling down

15430 too deep for a sprint

20011 a lot of angles

23324 hand angling down

**SLEEP AND DAILY ACTIVITY**

**Friday**

**Frentsos: Breaststroke – NO Underwater Pull**

Jerry’s race focus has shifted from the 400 to the 100 IM. For an update, we suggested something radical: Skip the underwater pullout. Here’s the process.

<https://www.goswim.tv/lessons/2342-breaststroke-no-underwater-pull>

0861 angle of push

1509 earlier initiation of dolphin

1904 still too deep

5595 initiation of dolphin too late

5626 initiating for stroke

10181 waiting versus swimming

**NUTRITION**

**Saturday**

**Frentsos: Back-to-Breasta Transition – NO Underwater Pullout**

Here’s how Jerry incorporated the NO Underwater Pullout idea into his actual back-to-breast transition turn.

<https://www.goswim.tv/lessons/2343-back-to-breast-transition-no-underwater>

1149 initiating back-to-breast turn

1657 initiated push-down

1851 Quick dolphin

1992 too deep to swim

2219 steep exit

3151 turn

3413 lift the chin

3978 early dolphin

4481 still slightly down

4875 too deep to swim

5241 steep exit

10925 initiate turn

11138 plant feet slightly lower

11279 shallow or push

11722 early dolphin

11912 very close to the surface

12028 Beautiful breakout

**RELATIONSHIPS**

**Sunday**

**Frentsos: Freestyle – Original Length**

Jerry was popping up on his freestyle breakouts (old school), so we focused on breakout out forward and on lowering his head position while swimming.

<https://www.goswim.tv/lessons/2334-freestyle-original-length>

1336 streamline

1694 head lift

2667 uphill

4015 Beautiful line I slightly down

5654 Great extension

11110 slight head pivot

11581 Watch the body settle

13374 eyes up after breath 

13846 eyes up

14648 Focus on the lead hand push 

15501 talking about the recovery

23841 linear pole pattern no S


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Sept. 24, 2024 - What We Have to Fix From Our Youth