General Thoughts


– If the swimmer bounces a lot, look at the hands. They are pushing down with the first part of the arm stroke, rather than back towards the feet.
– Likewise, if they are “Snaking” down the lane, they are Crossing over with their arms. Thus the first part of their arm stroke is sideways.
– Breathe In with one arm stroke, and Out with the other.

Dave Salo – 80% of our Breaststroke training is done as Component Training at High Velocity, 20% as High Velocity Whole Stroke swimming. Do not EVER swim slow, recovery Breaststroke.

A Sprinters Mentality is a Self Fulfilling Progression:
– You feel Confident
– You Train a little Harder
– You become a better Sprinter
– You become more confident.

The biggest difference between Fast & Slow swimmers is Hand Speed. For slow swimmers, the hand speed is the same throughout the stroke. For fast swimmers the Hand ACCELERATES throughout the stroke, but especially the second half.

Mike Bottoms in training Olympic Sprinters, 50% of their work out is Technique work.

Breathe continuously while swimming. Do not hold your breath. Start exhaling as soon as your face is in the water.

Janet Evans used 2 Beat kick for Distance Events, Except into and out of Walls.

World Class Swimmers only use 10% of their energy to move forward. The rest is burned / lost fighting Drag/Resistance/Inefficiency. Therefore any work on becoming more streamlined and smoother in the water will pay huge dividends in Speed!

SPL – At all levels, Age Group, High School or Olympic, the fastest swimmers take the fewest number of strokes per length. One of the easiest ways to decrease your stroke count is to always Count Your Strokes. Thus, we will do many drills based on the number of Strokes Per Length – SPL over 25 yards. When doing a SPL drill, after you complete that number of strokes, you may only use your kick to get to the wall.

On any and every push off of the wall, your Head should Never EVER come up inside the Flags.