Key Concepts to Learn

• Drag forces: form drag, friction drag, wave drag
• Why body position is the #1 factor in swimming speed
• Frontal area and its relationship to resistance
• The "hull speed" concept for swimmers

Study Resources

Key Concepts to Learn

• Newton's Third Law in swimming
• "Anchoring" the hand vs. "slipping" water
• The catch phase: early vertical forearm (EVF)
• Pitch, angle, and hand acceleration

Key Takeaways

• The hand should "anchor" in place while the body moves past it
• Acceleration through the pull is more important than raw power
• The forearm is as important as the hand for propulsion

Video Resources

Freestyle Key Points

• Body rotation: 45-60 degrees each side
• Timing: catch begins as opposite arm exits
• Kick: 6-beat vs 2-beat, hip-initiated
• Breathing: rotation not lifting, one goggle in water
• Hand entry: shoulder-width, fingertips first

Backstroke Key Points

• Rotation: shoulders 45+°, hips ~30°
• Entry: pinky first, just outside shoulder
• Pull: bent arm at 90° at deepest point
• Exit: thumb leads, quick recovery
• Head: completely still, water line at ears

Video Resources

Breaststroke Key Points

• Timing: pull → breathe → kick → glide (never simultaneous)
• Pull: "heart shape" outsweep then insweep
• Kick: heels to butt (not knees to chest), feet turn out
• Glide: full streamline, 2-3 count minimum

Butterfly Key Points

• Undulation: initiated from chest press, not head bob
• Timing: "big kick" on entry, "small kick" on exit
• Arms: wide entry, keyhole pull, exit past hips
• Breathing: chin forward (not up)

Video Resources

LTAD Stages

• FUNdamentals (ages 6-8): Basic movement, play
• Learn to Train (ages 8-11): Jayden is HERE
• Train to Train (ages 11-15): Building aerobic base
• Train to Compete (ages 15-18): Race-specific training

Critical Principles for 10 & Under

• Technique before fitness - Neural pathways are forming
• All four strokes - Builds complete swimmer, prevents overuse
• Multi-sport exposure - Helps, not hurts, swimming
• Avoid overtraining - Young bodies recover differently
• Keep it fun - Burnout is the biggest threat

Resources

Motor Learning Principles

• External focus ("push water back") beats internal focus ("contract lats")
• One cue at a time, repeat consistently
• Demonstrations + simple words = fastest learning
• Let them feel it, don't over-explain

Why Video is Essential

• Swimmers can't feel what they're doing wrong
• "I thought I was doing it!" is almost always true
• Immediate visual feedback accelerates learning 3-5x

Equipment Needed

• Smartphone in waterproof pouch (~$15 on Amazon)
• Goggles strap camera (optional, ~$40)
• Slow-motion capability (most modern phones)
• Apps: Hudl Technique (free), Coach's Eye (paid)

Components of a Great Start

• Stance: toes over edge, weight forward
• Reaction: push with legs at the signal
• Drive: explosive hip extension
• Entry: streamline position, single entry hole
• Underwater: dolphin kicks, breakout before 15m

Video Resources

Flip Turn Key Points

• Approach: last stroke at flags, accelerate into wall
• Somersault: tuck tight, chin to chest
• Push-off: feet shoulder width, 45 degrees
• Streamline: tight, underwater dolphins, breakout past flags

Finishes (Worth 0.1-0.3 seconds!)

• Never glide in—accelerate through the touch
• Free/Back: head down, drive to wall
• Breast/Fly: lunge, extend arms fully

Session Structure

• Warm-up (15-20%): easy swimming, activate muscles
• Main set (60-70%): skill work, drill, some intensity
• Speed/power (10-15%): short, fast, full recovery
• Cool-down (10%): easy, light stretching

Working with Team Coaches

• Your role: supplemental, not contradictory
• Ask: "What should we focus on at home?"
• Share: what you're observing, not what you're correcting
• Respect: their expertise and relationship with Jayden

Essential Books

• Swimming Fastest by Ernest Maglischo - The bible
• The Swimming Drill Book by Ruben Guzman
• Championship Swim Training by Bill Sweetenham

YouTube Channels to Follow