Teaching swimmers how to increase their skill is a complex challenge, requiring an individualized approach for every athlete.  In this week’s Zoom, we share our thoughts on how you can simplify this process.  We’ll talk about four key concepts (pillars) that provide a framework to guide your coaching and set design.  These four concepts are: 1) Tempo, 2) Distance Per Cycle, 3) Breakout Distance, and 4) Underwater Velocity.   Join us this week as we give an overview of the concepts, then join us over the next *four* weeks as we take a deep dive into each of the individual concepts.

**TEMPO**

**DISTANCE PER CYCLE**

**BREAKOUT DISTANCE**

**UNDERWATER VELOCITY**

**Monday - TEMPO - DISTANCE PER CYCLE**

Masters Tempo Trainer Workout

Here’s a simple set that introduces swimmers to Pillar #1:  Tempo.

<https://www.goswim.tv/lessons/1694-masters-tempo-trainer-workout>

**Tuesday - TEMPO - DISTANCE PER CYCLE**

Increase Freestyle Stroke Rate

While we typically try to challenge swimmers to slow down their stroke rate to learn efficiency, we also need to teach them how to increase their stroke rate while using less force in each stroke.

<https://www.goswim.tv/lessons/3012-increase-freestyle-stroke-rate>

**Wednesday - DISTANCE PER CYCLE - BREAKOUT DISTANCE**

Freestyle: Reduced Stroke 100s

This set will introduce swimmers to Pillar #2:  Distance Per Cycle

<https://www.goswim.tv/lessons/1881-freestyle-reduced-stroke-100s>

**Thursday - TEMPO - UNDERWATER VELOCITY**

All Strokes: Tempo Trainer Underwater Dolphins

Pillar #3 is Breakout Distance – how far from the wall a swimmer starts swimming after a turn or start.  A Tempo Trainer can help each swimmer find the optimal distance they should travel before taking their first stroke.  Here’s a plan for how to experiment.

<https://www.goswim.tv/lessons/2185-all-strokes-tempo-trainer-underwater-dolphins>

**Friday - BREAKOUT DISTANCE**

Pushoff Target

When teaching any of the Four Pillars, it’s important to create measurable targets for the swimmer.  One example of a VERY measurable target is the swimmer’s breakout point.  Here’s how to give them a target.

<https://www.goswim.tv/lessons/1448-pushoff-target>

**Saturday BREAKOUT DISTANCE - UNDERWATER VELOCITY**

Turns:  PASA Pushoffs

Pillar #4 is Underwater Velocity, the speed at which a swimmer moves under water.  First step in teaching this skill is to make swimmers *aware* of the things that affect velocity.  Letting them feel the effects of a BAD streamline can make an impression!

<https://www.goswim.tv/lessons/2081-turns-push-off-awareness>

**Sunday - TEMPO - DISTANCE PER CYCLE - BREAKOUT DISTANCE - UNDERWATER VELOCITY**

All Strokes: Stroke Count

Counting strokes – and then trying to maintain stroke count or manipulate stroke count – during any swim set is one of the best ways to teach Pillars #1, #2, and #3.  Everything the swimmer does, from push off, to streamline, to stroke rate, has an impact on stroke count.

<https://www.goswim.tv/lessons/2321-all-strokes-stroke-count>

**BONUS - all comes back to balance**

Core Control

Core control and excellent streamline technique are factors in each of the four pillars.  Here’s our favorite way to teach these skills.

<https://www.goswim.tv/lessons/2982-core-control>


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Feb. 18, 2025 - The Four Pillars of Teaching Better Swimming