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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.

Grant House - 50 Free Under Evaluation

Grant House - 50 Free Under Evaluation

Looking at Grant from underwater, the first thing we're gonna see is look at that line. Look at how amazing that direction is just a perfect push off parallel to the surface of the water, slight undulation with the hands or leading with the hands ever so slightly out front to get the body moving in more of a snake like fashion. But upon breakout pape, pay particular attention to how often he gets directly back into this line that is parallel with the surface of the water. Let's watch the head on the breakout. So we can see the hips, the back, the shoulders, the head, the arm directly forward again, not popping up but forward on the breakout head position is incredibly stable, especially for the first few strokes. You can see here the left hand is enters and then Pierce's forward it reaches full extension at full rotation and still both front quadrant beautiful flowing kick behind. Not overly done. I think it was a little short on the turn here. He probably could have gone nine trips. You could see how right here at the end and he's following the hand down. So he definitely swims through the turn on this, which is exactly what you want. Again, look at how parallel to the surface he is on breakout, not lifting the head, everything kind of reaching the surface at the same time. Forward Forward forward that head position and see how much of this we see underwater. How much of his face we see underwater on the breath and a quick turn with the head back to center and a beautiful 50 Free

Nov. 30 - 2021 - Freestyle Sculling Hand

Nov. 30 - 2021 - Freestyle Sculling Hand

Freestyle Sculling Zoom Monday - Sculling Hand https://www.goswim.tv/lessons/3268-freestyle-sculling-hand :50 - mistake demo. 1:16 - falling hand - fingers down - no breath or snorkel 1:41 - fingers slightly down in extension into the catch 2:05 - Contrast drill - out and in - looking for as much difference as possible 2:30 - adding the breath - alternate breathing Focus on feeling of hand fall on the no breath, then mimic that during the breath 3:24 - Oversized paddles - harder to sweep out Tuesday - Dominic https://www.goswim.tv/lessons/1147-smooth-freestyle-focus-on-balance :05 - direct extension of the right hand :06 - direct extension of the left hand :26 - breath to the right, watch the left hand :35 - no breath with the left hand, same path as with breathing Precision extension with and without the breath Wednesday - Kim Vandenberg https://www.goswim.tv/lessons/1684-freestyle-above-side-slow-motion From beginning… watch the path of the left hand in extension :02 - ever so slight outsweep w left hand :06 - ever so slight outsweep w right hand :09 - during breath, left hand appears to be very close to non-breath :17 - non breath with left hand :30 - left breath with right hand set in a linear path :44 - right breath with left hand set in a linear path 1:02 - right breath, left fingers slightly down Thursday - Steve Haufler https://www.goswim.tv/lessons/1814-freestyle-drill-9-water-scooter Associating sight into the process Hand on board Eyes up Watching the path of the hand :05 - hand reaches extension passed the board :07 - hand is set up outside the board :13 - hand entry is soft and then extends forward :14 - slight body roll to extension Allows the eyes to see the hand :15 - pull is direct :24 - a slight collapse of the hand under the both, but this drill is about the set up of the catch. One focus at a time when teaching. Friday - Balanced Breath https://www.goswim.tv/lessons/2371-step-3-building-a-balanced-breath From beginning - balanced body line head down :02 - head turn to air :05 - head turn back down :15 - direct line from fingers through the body Eyes down, but slightly forward for this athlete :20 - slow and stable head turn The entire focus on this is NO MOVEMENT OF THE LEAD HAND :29 - slow and stable turn of the head back down :40 - focus on lead hand through the exercise :50 - turn the head to air NO MOVEMENT OF THE LEAD HAND Saturday - Balance Breath 5 https://www.goswim.tv/lessons/2373-step-5-building-a-balanced-breath From beginning… set up in the balanced position, turn the head, take a few strokes. :11 - balanced line :20 - practice the move to air :23 - head back down - no lead hand movement :30 - after stability is set, take a few strokes incorporating breathing Breathe on every stroke, focusing on the lead hand during the breath :54 - focus all energy on the lead hand 1:02 - swim slowly and breathe on every stroke Sunday - Robert Margalis https://www.goswim.tv/lessons/118-freestyle-hands-above-water-slow-motion Just watch the entire video and focus all your attention on the path of the hands. There is no variation between breathing and non-breathing Bonus Building a balanced breath https://www.goswim.tv/courses/105-building-a-balanced-breath https://www.goswim.tv/lessons/2997-single-arm-back-kick :45 - eyes up palm up

Nov. 16, 2021 - Freestyle Body Position

Nov. 16, 2021 - Freestyle Body Position

Freestyle Body Position Zoom Monday - Steve Haufler https://www.goswim.tv/lessons/1776-lesson-2-body-position Start with proper freestyle :20 - Position-11 Float :33 - help the swimmer realize Position 11 :37 - fingers - head - back - butt - legs all on the surface :44 - Eye position directly down :46 - hand position slightly down, great position for younger swimmer :53 - push the swimmer slightly - movement masks imbalance Arms positioned at ear level or slightly higher 1:08 - slight flex in the wrist to set up the catch 1:27 - push the lungs into the water. Body firm and straight Tuesday - Brad Tandy https://www.goswim.tv/lessons/2934-stationary-front-float From beginning. Hear him filling his lungs :06 - tight streamline Fingertips to toes on the surface Eyes looking straight down Arms just behind the ears Deepest part of his body is his ribs Point the toes for rigidity Moving in the pool because of current and wind Every Olympian that’s been in this pool can do this. Brad talks on the ability to reduce resistance Wednesday - Ball to Line https://www.goswim.tv/lessons/1980-freestyle-building-the-stroke Ball - line - kick - swim :25 - Ball Snorkel so you can extend the practice Very tight and keep the eyes down :29 - SLOWLY open up to the line.. do not rush this… stay controlled. :35 - Hold this line a bit longer than in the demo, and get the feet a bit closer to the surface :36 - add a soft flutter kick, keeping the focus on the body line :41 - start to add a small sculling action with the hands, again, not impacting the body line :50 - move forward to human stroke 1:01 - move to fingertip drag 1:11 - low hand recovery 1:18 - further challenge balance with shark fin 1:30 - finish the length with smooth swimming No hurry. No rush. Thursday - Kara Lynn https://www.goswim.tv/lessons/656-balance :13 - sprint - talking about to get this… :20 - it begins with balance :22 - starts the kick :26 - just like in the previous drill - build the stroke from balance :33 - line is parallel to the surface :45 - pretty much the most viewed / liked / favorited video in GoSwim 1:00 - play with Balance 1:09 - make adjustments 1:32 - the POP when you get it just right 1:56 - the starting point for everything freestyle 2:11 - symmetry in rotation 2:37 - side-to-side balance not just horizontal balance 3:58 - horizontal balance 4:02 - Side-to-side balance 4:09 - balance of effort between kick and pull Friday - Balance Progression https://www.goswim.tv/lessons/2237-freestyle-balance-progression :19 - buoy in the standard position :29 - buoy between the knees :35 - buoy between the feet :43 - straight legs - no kick :52 - add a small kick Focus on mid-section - keep the hips at the surface Saturday - Scott Tucker https://www.goswim.tv/lessons/682-extend-it-forward :26 - low head position - high hips :40 - hips breaking surface :55 - high hips - low breath 1:08 - stable head - balanced movement 1:20 - head slightly forward 1:38 - head still has water going over the top 1:42 - head too low 1:47 - head too low 1:55 - head too high 2:25 - water cresting over the head 2:54 - narrow and balanced 3:13 - narrow and balanced Sunday - Bruno Fratus https://www.goswim.tv/lessons/2379-freestyle-hips From beginning Hips engaged with the surface :22 - Hips showing above while rotated :41 - exacting line - SO straight 1:05 - Hips still at the surface as he increases his speed 1:14 - Fast - hips still at the surface Bonus No Kick Stability - https://www.goswim.tv/lessons/2088-freestyle-no-kick-freestyle Home School Ball to Line https://www.goswim.tv/lessons/3264-ball-to-line-to-kick-to-swim-home-school

Mar 29, 2022 - Finding Balance

Mar 29, 2022 - Finding Balance

Monday <https://www.goswim.tv/lessons/2994-head-lead-flutter-kick-on-your-back> From beginning - balance on your back :11 - using fins to shift the focus from the kick to balance :22 - sides of goggles close to touching the water :31 - kicking too hard - relax :40 - lay the head back - don’t tilt :46 - watch for splashy swimmers nearby :59 - understanding body dynamics - lungs light, hips heavy 1:06 - knees gently breaking the surface Tuesday <https://www.goswim.tv/lessons/2995-head-lead-flutter-kick-with-rotation> From beginning - start with the head lead foundation :10 - rotate :17 - using fins again for relaxation :26 - keep the movements slow and controlled :34 - good side - not so good side :43 - uses hands on one side :50 - not using the hands on the other side :57 - a bit more out of balance on the left shoulder up - roll less 1:08 - rotate - pause and review - rotate 1:17 - stay comfortable 1:24 - more rotation on left shoulder up 1:28 - less rotation but better balance on right shoulder up 1:42 - degree of comfort not degree of rotation Wednesday <https://www.goswim.tv/lessons/2996-hand-lead-kick-with-single-arm-extended> From beginning - Position 11 on your back :17 - great balance with arms extended Shoulder flexibility will determine position of the hands :20 - fingers touching the surface :28 - position the arms directly in front of the shoulders for back and free Thursday <https://www.goswim.tv/lessons/2997-single-arm-back-kick> From beginning - starting in streamline OR position 11 :13 - allow one arm to fall to your side :17 - remaining flat :23 - single arm kick :29 - slightly rotate :41 - same body position as in all the previous drills :48 - eyes up palm up :58 - how much rotation can you get without pressing the lead hand 1:11 - hand is cutting sideways - still not using the hand for leverage 1:20 - still and stable Friday <https://www.goswim.tv/lessons/2958-pull-buoy> :06 - Using the buoy for floatation :09 - still using the kick with the correct timing :19 - kick but limited - don’t be too afraid to let the legs be used :36 - Axis buoy has been updated to a single use item :44 - Core stability :48 and :49 - full rotation all the way from shoulders to ankles :55 - experiment in shallow water as it may be more difficult to stand up Saturday <https://www.goswim.tv/lessons/2936-buoy-at-ankles> :04 - full body float with buoy :09 - the ideal line :14 - his entire body is on the surface of the water :19 - once fully balanced any slight current can push the body :31 - Brad talks about loading the feet demands better core stability Sunday <https://www.goswim.tv/lessons/2246-body-balance-snow-angel> From beginning - pull buoy with Finis band :04 - fully active arms :07 - hand slicing :14 - active arms with stabilized body - shoulder flexibility :20 - full body ON the surface of the water :24 - eyes looking directly up :36 - amazing stability all the way down to the feet :57 - stay in one place - connect the abs to hold the core in line BONUS <https://www.goswim.tv/lessons/2934-stationary-front-float> <https://www.goswim.tv/lessons/2983-3-point-pop-up> <https://www.goswim.tv/lessons/2231-all-strokes-backyard-balance> <https://www.goswim.tv/lessons/3168-pull-buoy-core-stability> 1:00 <https://www.goswim.tv/lessons/3172-andi-position-11-balance> <https://www.goswim.tv/lessons/2362-pull-buoy-stability-weights-raw-lesson-video>

DC Talks Breathing Every Stroke

DC Talks Breathing Every Stroke

Today we're gonna talk about breathing on every stroke. And this is more of a philosophy and and as well as physiological depending on the length of the race. So what events, David, what events would you breathe on every stroke? I mean, I used to swim upwards of 200 yards, I never really swam anything above that, but mostly 100 yards and above, I'll be breathing every stroke. So you know, to get the oxygen so I can sustain throughout the entirety of the race. So I think he just answered it, you know, how long race? When do you start breathing on every shirt? Is this something that you specifically do? long course or as soon as you get to 100, you would start thinking about that. It's just 100 anywhere. Really, my philosophy on breathing every strokes has slightly changed since talking with Eddie Reese, from Texas, but it's usually any 100 of any distance, and I'll be swimming, you know, swimming and breathing every stroke there. It's maybe if it's 100 freestyle, not necessarily every stroke, or what I'll do is I'll go 123, and then a breadth and then one, two, and then a breadth. So it's not necessarily every single stroke. But as I strive to get through that 100, more, my main objective is to get as much as possible, because it's very important for me when I'm pushing off walls, especially in short course. Yes, the importance of that is not as much in long course, because there's not as many walls but oxygen is the main focus when I'm breathing every stroke, because I need that to get through turns to get there with the rest of the race. So yeah, I mean, hundreds and above, it's kind of necessary since that race is just that much longer. I know you have a strategy for breathing on the 50. Do you have a strategy for when you stop breathing on every stroke in the 100? Um, yes. So I was at the Texas meet that happened this year, Texas have a great, had a great lead for us there, a lot of people went, it was a lot of fun. Edie was talking to me about my 100 freestyle. And he says, maybe you should try not breathing every stroke. And I was like, Yeah, all right, I'll give it a try. And then we went to ACC. And what I did was I took 123 strokes into a breath, put my head back down, and then did one two, where I breathe to the same side, or Yeah, I think that's what it was, it was basically, I think it's called for to where you take four strokes, and then you breathe, but I mainly breathe, I only really breathe on my left side. So for that, it was mainly trying to keep my head in line. And so as fast as I can try to keep my body also in line. So I'm not moving around as much, but still getting that maximum oxygen and my strategy for that race. When I went to personal bests in 100 Freestyle at ACC was four to four laps, one and two, every breath, every stroke for lap three, and then just bring it home with whatever I have left. And I always save a little bit of oxygen for that last surg into the wall. So like the last five, four strokes, where am I put my head down? No breath as fast as I can strong finish into the wall. So when you breathe more frequently, and when there's sequential breath, so three, four and row, you assume more of a gallop or a loping stroke? Is is that something that's planned? Or is that just what comes out? Really, that's just kind of what's come out. I kind of gallop stroke just naturally when breathing in excess, like every stroke, but um, I've really I've kind of adopted that and gallop stroke and adapted it and started changing a little bit, especially at NC State they've had they've been working a lot on the efficiency in that gallop, not as efficient in this video, but we've gotten a lot better since then. Kind of working to keep myself higher up in the water less up and down motion. So yeah, I mean, it just happens. But what we've done is kind of adopted and adapted with it and change things to make it faster and more like efficient through heatstroke. You know, even even with as you saying, you've worked on this, the one thing that we really look at here is the lead arm. And as you come up, one of the things that's really evident is that even though there's a slight up and down movement of the body, the arm is always directly in front of the shoulder, it's very parallel to the surface of the water. So it's not that you're out of balance as much. It really is just again, that slight up and down motion. So I'm just really impressed with how the hand stays absolutely level through this. Yeah, one thing that we work on a lot, is try not to let our hand strap and keep them in mind, kind of in that straight line with our body, we do that with. With mesh paddles with hand socks, we do it. So it basically makes it more difficult for us to do that motion and stay in that straight line. And it just creates that strength and allows me to maintain that kind of straight line strong position through the stroke regardless of how up and down I am. We've eliminated the up and down motion significantly since this video because it essentially just wastes unnecessary energy in some parts of my body when I do that, so swimming flatter and straighter, even with a little bit less rotation in the hips is kind of fixed that made it more efficient and stronger. Very good. All right, we'll be back with more breathing

Aug 2, 2022 - Building a Stable and Horizontal Body Line

Aug 2, 2022 - Building a Stable and Horizontal Body Line

Theme of the Week Freestyle: Building a Stable and Horizontal Body Line The best swimmers often have an effortless quality to their strokes. Take a close look and you’ll usually find that they swim with a horizontal body line, stable core, and no wasted motions with the hands. This week we look at how you can build these same qualities into your swimming. Monday - <https://www.goswim.tv/lessons/2369-step-1-building-a-balanced-breath> :06 - Demo without a snorkel but with fins :14 - position the hand so it’s not pressing :17 - extreme stability :23 - arm above water held on the side but exposed to air :27 - stay gentle so the kick doesn’t support :30 - close the gap between the shoulder and cheek / jaw bone :36 - arm parallel to the surface :46 - head nearly completely underwater :54 - arm should disappear behind the tips of the fingers 1:02 - again showing the top arm dry for as much as possible Tuesday - <https://www.goswim.tv/lessons/2936-buoy-at-ankles> :02 - showing how the buoy helps the feet come up :06 - gets to streamline and body is on the surface :10 - hands on the surface - feet on the surface - eyes down I grabbed a still and flipped it over - he’s just stretching on his back :14 - you can start to see him being pushed by the current :15 - with the buoy, DO NOT allow the hips to drop or sway :21 - such a great demo of how to stand up in the pool :32 - Brad talking about the buoy down low loads the core Wednesday - <https://www.goswim.tv/lessons/2237-freestyle-balance-progression> :05 - Extended with relaxed hands :11 - balanced Bodyline means every movement is more purposeful :17 - good head position also contributes to good body position :21 - pull buoy at regular position - focus on balance and rotation :29 - pull buoy at knees - focus on core rotation :34 - pull buoy between the feet - focus on core rotation :43 - no buoy but no kick :46 - extreme core control :52 - add small kick but still focusing on core 1:01 - focusing on stomach and hips 1:07 - hips should be engaged with the surface of the water Thursday - <https://www.goswim.tv/lessons/3168-pull-buoy-core-stability> My go to drill in the EP :40 - buoy between the ankles :42 - getting started and up to speed, there may be more sway :47 - everything should rotate together Shoulders - hips - ankles :51 - Bodyline should stay straight - legs not moving from side to side :57 - achieving greater degree of rotation :59 - if the feet are moving, also check hand entry and extension 1:09 - drop the buoy after stabilization and add a small kick 1:18 - using a higher rate kick that normal but trying to keep it easy Friday - <https://www.goswim.tv/lessons/2088-freestyle-no-kick-freestyle> :05 - showing a very minimal kick :09 - seeing the hips engaged with the surface on each rotation :13 - head position seems high, but we always have to take into consideration hair :16 - great rotation with great extension :20 - hold your feet together and straighten the legs :23 - beautiful line - feet very pointed :32 - it’s easier with some velocity :38 - keep the core tight - tighten the stomach :42 - make sure the legs are rotating and not swaying :47 - introduce a subtle kick Saturday - <https://www.goswim.tv/lessons/1325-streamline-spin-360> :09 - streamline on back :11 - rotate to stomach :14 - back to the back :19 - horizontal Bodyline - she’s under but balance brings her up :24 - slightly under again but horizontal :28 - go through the progression :37 - spin slowly and remain in control :54 - maintain the horizontal Bodyline through the entire rotation :59 - on the returning length, rotate in the opposite direction 1:10 - tight thumb lock streamline 1:12 - the kick never stops 1:20 - constant exhale - may not be for everyone 1:34 - the streamline arm and head position does not change at any point. Sunday - <https://www.goswim.tv/lessons/2056-freestyle-better-balance-and-connectivity> :04 - big paddle on left hand - sponge dragged by right leg :17 - building symmetry through control :20 - cross body connection paddle and sponge :22 - cross body connection paddle and sponge :26 - overloading opposite sides of the body :27 - cross body connection paddle and sponge :41 - full rotation to the side and extension :44 - this swimmer is using a constant kick - he’s a sprinter Alternate paddle and sponge consistently :52 - drop the sponge and put on paddles :55 - focus on the long glide and balance position on your side 1:00 - so beautiful that the hands don’t surf - driving fingers forward 1:07 - direct line forward 1:12 - drop the paddles and swim 1:16 - focus on driving the hands forward and rotation Here are the details to think about… one at a time please: Balance; head position; hand extension, direction and depth; constant kick; managing the anchor positions; feeling the extension equally to both sides; just begins digging into the details of this exercise. Bonus <https://www.goswim.tv/lessons/2276-roller-balance> <https://www.goswim.tv/lessons/2275-physioball-balance> <https://www.goswim.tv/lessons/2251-body-balance-360-rotation> <https://www.goswim.tv/courses/22-get-ready-to-go-swim> dailyvideo

Aug 23, 2022 - No Bounce Freestyle Zoom

Aug 23, 2022 - No Bounce Freestyle Zoom

Theme of the Week How to Stop Bouncing in Freestyle It comes down to two things: 1) Don’t move the lead hand and 2) Set up an Early Vertical Forearm (EVF) Monday - <https://www.goswim.tv/lessons/2369-step-1-building-a-balanced-breath> From beginning - precision :07 - using fins for ease :11 - eyes directly down - stable :14 - most people can use a snorkel to focus longer :18 - upper arm exposed from shoulder to fingers :27 - gentle kick :32 - big rotation :45 - palm down fingers piercing :48 - upper hand laying on or slightly in front of the thigh 1:09 - make sure you practice both sides Tuesday - <https://www.goswim.tv/lessons/2370-step-2-building-a-balanced-breath> :05 - rotate the eyes from down to up :15 - eyes rotating up - lead hand does not move :19 - no sculling or movement of the lead hand :26 - head rotates, body remains stable :39 - simple rotation of the head Swimmers may vary body rotation as the head goes up - Also talk about eyes down palm down - eyes up palm up :52 - stay in breathing position for many breaths to work balance 1:00 - keep the attention on the lead hand Wednesday - <https://www.goswim.tv/lessons/2371-step-3-building-a-balanced-breath> From beginning - alternate head down head up :09 - NO movement on the lead hand :15 - start in the initial head down position :19 - after you’re balanced - rotate the eyes up :28 - rotate the head down - remain stable :34 - subtle exhale from the nose :47 - simple rotation of the head - nothing else Again, some people may need palm up and slight body rotation :52 - all focus on the lead hand Thursday - <https://www.goswim.tv/lessons/2372-step-4-building-a-balanced-breath> Same as previous drill without fins :09 - showing with fins - stay as relaxed as with fins :20 - without fins - it’s just a bit tougher for most :27 - stable lead hand head down :31 - see the exhale :34 - incredibly stable rotation of the head only :38 - incredibly stable rotation of the head only - lead hand does not move :45 - precise line :50 - lead hand focus :57 - head rotation - NO movement from the extended hand Friday - <https://www.goswim.tv/lessons/2373-step-5-building-a-balanced-breath> :02 - First sway after all of those videos :04 - then stable again with simple head rotation :06 - moving in to three easy strokes to balance on the other side :08 - instinctively takes a breath :16 - head down balance :18 - head up balance - don’t move lead hand :23 - head down balance :30 - initiate strokes focusing on the lead hand :32 - holding the lead hand until the body rotates :36 - breathe on every stroke :47 - while breathing, focus attention on the lead hand :58 - focus on lead hand while breathing 1:04 - focus on lead hand while breathing 1:14 - practice to both sides Saturday - <https://www.goswim.tv/lessons/1814-freestyle-drill-9-water-scooter> From beginning - using the eyes to see finger and hand direction :05 - fingers slightly down on entry :07 - fingers slightly down on extension :10 - right before entry, arm in catch position :13 - constant kick :17 - use the eyes to confirm path of extension and catch :21 - repeat and switch arms Sunday - <https://www.goswim.tv/lessons/1547-freestyle-simple-catch-practice> :07 - starting in position 11 - SLIGHT downward movement of the hand / forearm :10 - slight movement… not 90° :18 - this is max angle :20 - feel the pressure against the back of the hand and forearm :25 - hand / forearm down - elbow breaks the surface :32 - slow the athlete down and have them hold longer in this position :46 - when the stroke comes, the initial movement should be the same as the drill :46 - I now focus on holding the SHAPE and not really pulling… allowing the arm to fall back in that shape :55 - alternate focus can be on the extending fingers - drive the hand forward :59 - moving forward to slow swimming - maintain initial arm position 1:07 - elbow exposed above the surface while body is flat 1:09 - slight outsweep which I would have preferred more straight 1:19 - start to really build it - slow set up to pull - the “hitch” 1:23 - building into swimming with catch focus Bonus - <https://www.goswim.tv/lessons/3219-freestyle-catch-pause> 1:49 - catch pause 2:34 - no more pause, but focus on arm in the same set up

Sept 13, 2022 - Stable Head Freestyle Zoom

Sept 13, 2022 - Stable Head Freestyle Zoom

When you’re trying to get from one end of the pool to the other as fast as possible, you don’t want any wasted motion. Learning to swim with a stable head is key. This week we take a close look at how seven elite swimmers hold their head in freestyle. Monday - <https://www.goswim.tv/lessons/3337-03-dc-body-balance> From beginning - look at the streamline line :02 - head does not move during the initiation of the stroke :05 - eyes down and slightly forward :06 - no movement during the body rotation No breath 25 :19 - no movement side to side either :29 - eyes a bit more down but head still stable :38 - head slightly visible above the waterline :46 - the bow wave Tuesday - <https://www.goswim.tv/lessons/2377-freestyle-head-and-breath> :04 - the lateness of Bruno’s breath Frame through to show how fast it is :10 - showing the initial rotation :18 - no breath freestyle - stable head :23 - rotating the head back down after breath :47 - turn and return from breath :57 - a slight rise during the breath :59 - falls back down slightly under after the breath 1:39 - stable head with no breath 1:49 - exhale before the head turn Wednesday - <https://www.goswim.tv/lessons/2170-head-position> From beginning - stable head :10 - very low breath :16 - the start of the breath Late rotation like Bruno :20 - head completely under :27 - eyes looking down, but ever so slightly forward :32 - stable head becomes the rock that only allows so much rotation :33 - closing the gap :34 - closing the gap :40 - stable head Thursday - <https://www.goswim.tv/lessons/1684-freestyle-above-side-slow-motion> :04 - stable head bow wave :08 - direct rotation to air :09 - quick rotation back down :12 on - focus on the head - how it doesn’t move at all :26 - head is absolutely still :29 - direct rotation to air :46 - direct rotation to air :56 - focus on the head 1:03 - direct rotation to air Friday - <https://www.goswim.tv/lessons/1860-ricky-berens-breathing> :03 - close the gap :04 - direct rotation to air :14 - disappear behind the hand :21 - disappear behind the hand :27 - head slightly over rotates to air :40 - extremely low body with rotation to air :45 - head rotates nearly all the way back down prior to the hand entering :57 - early rotation to air - head swivels 1:02 - head finishes rotation prior to the hand exiting the water 1:10 - head all the way back prior to the arm entering 1:27 - 2 goggles in breathing 1:48 - looking up to breathe Saturday - <https://www.goswim.tv/lessons/124-freestyle-head-on-above-water-slow-motion> :04 - low head bow wave :07 - direct rotation to air :14 - direct rotation to air :17 - head disappears behind the wave :24 - so little movement it’s hard to see the breath :34 - very low head Sunday - <https://www.goswim.tv/lessons/582-slow-mo-freestyle-kaitlin-sandeno> :04 - watching the head - very little movement :17 - direct rotation to air :22 - eyes down head stable :28 - head rotates with the body to air :39 - very low breath :55 - very low breath 1:01 - eyes down and head locked 1:09 - bow wave 1:16 - maintains low head into breath 1:17 - breathing in the trough / pocket 1:24 - rock steady head 2:03 - close the gap during the breath 2:08 - close the gap on extension Bonus - Drill – One Goggle In <https://www.goswim.tv/lessons/2079-freestyle-one-goggle> David Curtiss - <https://www.goswim.tv/lessons/3381-06-dc-breathing> :43 - start of breath :50 - breath

Oct 4, 2022 - Building a Stable Core Zoom

Oct 4, 2022 - Building a Stable Core Zoom

One skill owned by elite swimmers is the ability to hold a rigid body shape while performing fluid, functional movements with the arms and legs. This week we explore how one Olympic sprinter – Kristian Gkolomeev – develops this skill. Monday - Body Balance – Backstroke Arms Teaches coordination of movements. Jonty is very big on connecting the brain while swimming. Building pathways to those connections means mixing up various movements. :12 - backstroke recovery and horizontal arm sweep back :19 - trying to have as little body movement as possible :28 - slicing rather than pulling or pushing :36 - the arm above water destabilizes the body :43 - you can see some body movement :46 - for additional challenge, remove the pull buoy :51 - a bit more stabilization from the feet 1:03 - the hand slice 1:07 - watch the hand stabilization Tuesday - Body Balance – Snow Angel on Your Back Pull buoy and strap at ankles :11 - easier than the first one as nothing is above the surface :20 - again, trying not to move too much - can practice longer :25 - because of balance and stability, even slicing will move the body (arm mass) :34 - movements are slow and deliberate :44 - fully extended :57 - opening up the shoulders Wednesday - Body Balance – Side-to-Side Arms Starting face down - no snorkel Buoy and Strap at ankles :04 - sweep the arm under the body and touch the other arm :10 - again, using non-natural movements to build awareness :26 - making the movements slow and controlled enough to not disturb the body :41 - fully reaching to the opposite arm :52 - the arm moving gracefully but the body rigid No snorkel as the change in body buoyancy may impact body stabilization Thursday - Body Balance Alternating Arms Starting face down - no snorkel :04 - opposing movements at the same time :10 - hands slicing :17 - fluid movements with arms - rigid body :30 - seeing full body on the surface :44 - full extension forward and backward :54 - alternating with stability 1:11 - full extension with stability Friday - Kickboard Balance :05 - all swimmers most fun game :08 - creating a stable body to hold the boards under :10 - multiple boards means more buoyancy trying to get up :11 - constant body manipulation to hold the boards under :12 - now raise the arms out of the water :21 - arms out, only using core to stabilize the boards :28 - legs bending slightly, but the core must bring them back in line :29 - arms back in water Saturday - BOSU Push-Ups :02 - start with stable rigid line :05 - push up on a non-stable platform :10 - watch the subtle movements of the BOSU :19 - arms need to be opposing for balance :25 - hold in the down position Maintain the plank position throughout the exercise Sunday - Physioball Balance :07 - stabilize yourself on the physioball :11 - knees about shoulder width :17 - when you feel stable - start to uncoil the arms :21 - watch the subtle stabilization :24 - the slower the movement, the more control :29 - the initiation of the streamline :31 - reaching the tight streamline Realize that like tight rope walking, he no longer has his outriggers :38 - full body stabilization - front back side to side :50 - release from the streamline slowly :55 - arms directly out - Vitruvian Man :57 - arms return down to the sides 1:03 - watch the full process