00:32i learned how to swim where i would be i
00:34was taught how to swim when i was
00:37eight-ish but i never caught on
00:39everybody was able to swim and i never
00:42caught on they would do the go against
00:44the wall kick your feet you know try to
00:46teach me to tread water and i just never
00:47caught on and i always thought that i
00:49was just not able to swim you know what
00:52so i was like maybe my body's too dense
00:58a while ago i would say like a year ago
01:01i went on like a health journey i lost
01:03like 90 pounds wow during that time i
01:07watched johnny's videos and kind of
01:10taught myself via youtube
01:14there's a lot that i still have to learn
01:15but i definitely would not classify as
01:17myself as that i cannot swim but i still
01:21have a lot of problems where like if i
01:23swim i cannot go fast like i don't care
01:25what i do i don't care how much power i
01:28like how much i try to glide i do not
01:33like three minutes for 100.
01:36so it's really frustrating i've tried
01:38everything um so i'm here in person now
01:41to see if that would make a difference
01:45all right rocketeers today we have
01:47pamela in the water with us today she's
01:48an adult beginner she knows how to swim
01:51and survive but we're gonna make her a
01:53lot more efficient in the water today
01:55and tomorrow you're gonna like what you
01:57see here and if you need some of the
01:59tips that you've seen in this video and
02:02you can apply it yourself great if not
02:06maybe we could set up a trip for you to
02:08come to austin texas and sing with me in
02:09this pool just like pamela who is from
02:12georgia is here today swimming with us
02:15i want to be the world's online swim
02:18coach i don't want anyone to have to go
02:20through life not knowing how to swim
02:22it's a life-saving skill and it's very
02:26so go ahead and watch us hit that like
02:28button and let's swim
02:38starting on the kickboard because you
02:40get two things accomplished by starting
02:42on the kick floor one stretching your
02:44spine out whether you realize it or not
02:45as you walk throughout the day you lose
02:47almost half an inch in height so getting
02:50on the on the board and stretching out
02:52in the water will allow you to make
02:53everything else better afterwards okay
02:56second reason is your legs are about
02:58twice the size of your arms they need
03:00more time to warm up
03:04because your legs take that extra time
03:06to warm up so i like to kill two birds
03:08with one stone that's not actual i don't
03:15and go ahead and kick all the way down
03:16to the other end facing the water if
03:29good stop right there for a break nice
03:33now i'll take the kick board what i'm
03:35gonna have you try next is hands at the
03:37top of the board only because it might
03:41when they're at the top you can keep
03:42your head up or down
03:44if you're gonna put it down i like to
03:46say come up for one breath at a time and
03:47then put your head back down and come up
03:50kind of like on an interval regularly
03:52if you're gonna keep your head up that's
03:54fine just breathe you don't need a
03:56but your legs will get really tired on a
03:58kickboard fast if you don't have oxygen
04:00so i highly recommend hands up here and
04:26when you use your arms on freestyle you
04:29want them to stay out front
04:31okay our body is separated into four
04:33parts quadrants our front quadrant is
04:36from our fingertips to our elbows or our
04:37head the second quadrant into the head
04:40to the shoulders third quadrant is your
04:42torso and the fourth quadrant is your
04:44when your hands swim from back here
04:48your legs will stick
04:49and that's a pretty common mistake for
04:51swimmers to make is swimming with their
04:52arms behind them and sinking their legs
04:54so i teach front quadrant swimming or
04:56superhero swimming if you're a child
04:59and stay out front and wait for one
05:01another to catch up so one of the things
05:04i like to do before trying it on your
05:05own is doing it on the kickboard so you
05:07hold the kickboard at the bottom
05:10put your thumbs underneath your
05:13stretch the kickboard out before you
05:15start so that you're taking full strokes
05:20on the kickboard ready go
05:41kind of want your head below your arms
05:43because if it's up gravity's pulling it
05:46down everything that's in the air is
05:47getting sunk down so even though earlier
05:48i said we're trying to swim higher in
05:50the water it's to a point if you were to
05:53be able to lift yourself out of the
05:54water it's going to be a matter of time
05:55before you come crashing back down but
05:57allow your head to sink below your arms
06:43so that is the step right before losing
06:46the kickboard and doing it on your own
06:48now today i have a special tool for you
06:50called keel and you're not going to find
06:52this really anywhere else because it's
06:54not a very popular device yet it's brand
06:58this is going to be the step between the
07:00kickboard and doing it on your own so
07:02with the keel you're going to pinch it
07:03back here between your thumb and your
07:05forefoot now the idea with the keel is
07:08you're pushing it forward so you don't
07:10want to grab it because then you're
07:11going to start to shorten up your
07:12strokes and the kill is going to get
07:13right up against your head instead you
07:16want to pinch it and push it forward and
07:18switch push and force and it's going to
07:19tip a little bit so it's going to
07:20require a little bit of coordination
07:22and then when we take it away all of a
07:24sudden everything's going to feel easier
07:25this is going to make it a little bit
07:26harder so i want to wear fins for it too
07:29so did you bring your own fins here
07:31today awesome go put your fins on
07:51that was so bad really yeah
08:04other thing that keel can accomplish is
08:07not just stretching the stroke out in
08:09front but also creating a stronger pull
08:11because the only way you move forwards
08:13in the water is if you're redirecting
08:15water backwards which you do with your
08:17arms and your legs your kick redirects
08:19water backwards your pull redirects
08:21water back with the keel in hand as this
08:24hand pushes forward i want you to
08:27pull this hand farther backwards so
08:29you're creating a longer body line in
08:32it's gonna require then or it's gonna
08:34you're gonna need less strokes to get
08:36across the pool less strokes means you
08:38have more energy left more energy left
08:40means you can keep going and if that
08:43with less strokes you can accomplish
08:45maybe 200 meters whereas you used to get
08:49150 right but the idea is the best way a
08:52swimmer can coach herself is by counting
08:55because when you count your strokes and
08:57you know your goal is to get lower
08:58stroke counts then your body naturally
09:01does whatever it takes to get more
09:03efficient you'll kick stronger your head
09:05will stay stuck still you'll reach a
09:07little bit farther out in front it'll be
09:09a better experience all the way around
09:11okay so on this one i want you thinking
09:12also about that pull backwards and
09:14really redirecting more water ready
09:46and six so eight and six is fourteen now
09:50a stroke count of fourteen
09:52with the heel is understandable when you
09:54use the keel it'll go up a little bit
09:58my stroke count actually is working so
10:00that's really impressive that you're
10:02already hitting that um because uh 12
10:05strokes from where we started earlier
10:06would have been about 25 total so to get
10:09that stroke count under 20 is your new
10:11goal okay that's what you're gonna be
10:13training for this year is getting your
10:14stroke count under 20. it might take a
10:16whole year to do it that's okay we're
10:18going to go 225's at 25 is one thank you
10:21we're going 225's regular freestyle so
10:24no keel after this we're going to take a
10:57so efficient your stroke's coming all
11:00the way out back they're resting out in
11:01front how many breaths did you take
11:05you must get really tired
11:08we're gonna work brad the next the next
11:09thing we're gonna go to is breath
11:12okay all right one more lap like that
11:14that was gorgeous ready
11:44good 19 again 19 strokes again what
11:47you're gonna find is that your stroke
11:48counts will be the same number most the
11:51time or a variation of like
11:53one away from it on either side one less
11:55or one more but 19 strokes with fins on
11:59your goal then should be 17. we're going
12:01to decrease it by two that need to be
12:03today i'm just saying that's what you're
12:06with fins is 17 without we still have
12:09yet to get a stroke count determination
12:11i think we already said maybe 20 is that
12:13what i said something like that
12:15so it'll be around 20 without fins and
12:26next we're going to move into the
12:27breathing stage now breathing when you
12:29swim is very important a lot of people
12:32have the misunderstanding that swimming
12:34is about holding your breath and about
12:37trying to go as far as you can without
12:38breathing and a long time ago even in
12:40competitive swimming people were told
12:42that when you breathe it slows you down
12:45however over time we've realized that a
12:48consistent early breath
12:50will give you the stamina you need
12:53without having to be in really good
12:56because oxygen fires your muscles and
12:58when you deplete your muscles from the
13:00oxygen by holding your breath too long
13:03you're going to feel that fiery burning
13:05feel in your muscles so breathing
13:07consistently like every two or three
13:10and breathing early by pulling and
13:12starting your breath while your pole's
13:15will give you enough time to take a deep
13:18and give you enough breaths each lap to
13:21keep you going for longer distances all
13:24right so we're going to work on
13:25breathing with family she already knows
13:27how to breathe to the side and if you
13:28need to learn how to breathe to the side
13:30watch my side breathing video
13:32if you already know how to breathe
13:34inside then this is where you're going
14:08pamela just did that laughing 17 strokes
14:11if you remember we were just telling her
14:12that her goal should be to get her
14:14stroke count down to 17. we
14:16haven't done any laps in between
14:19the last clip and this clip
14:22in one lap she got her stroke count down
14:25another two could have been the fact
14:27that she was focusing on her breath it
14:29might have probably had to do with the
14:31fact that she's getting more comfortable
14:32with her head position lower her arms
14:34being patient out front thanks to the
14:37and having the fins on it's just making
14:39her a better swimmer so with that said
14:42when you're learning to swim especially
14:43when you're learning to breathe wear
14:46fins fins make it so that you don't have
14:48to survive in the water but rather you
14:50can focus on the technique that you've
14:52been given to work on so i like to tell
14:54my adult beginners even my kids wear
14:57lots of fins you'll master concepts
14:59sooner and you'll be able to apply it
15:01then to the the stroke without fins
15:05fins technically make you work harder so
15:07if you're thinking i i don't want to
15:09become thin dependent and only be able
15:11to swim with fins don't worry fins
15:14technically make it harder on you to
15:15swim because you're kicking more water
15:18with each kick it's like adding weight
15:20to a weightlifting session
15:23you're kicking more water you like it
15:26because you go faster that's because
15:28fins are more efficient you don't have
15:29holes in your toe or you have holes in
15:31between your toes but you don't have
15:33holes in the fits that's what makes it
15:35more efficient technically it's harder
15:37all right so now we're going to talk
15:38about your frequency the frequency of
15:40your breath should be every two or three
15:42strokes right now you're not comfortable
15:44enough doing two which is breathing to
15:46the same side every single time
15:48once you get more comfortable with
15:50swimming you're gonna get better at that
15:51circular breathing and you should try to
15:53get down to two strokes the reason for
15:55that is because you'll last longer since
15:57you like to do triathlons the swimming
15:59portion is at the very beginning
16:01worst time for the swimming portion to
16:03be because people will hold their breath
16:05and burn their muscles out before they
16:07even get to the second stage of the
16:10so breathe if you're doing triathlons
16:12breathing two is exactly what you want
16:14to get down to every two strokes today
16:17it's just no holding your breath just
16:22right but we're gonna work our way down
16:24there by doing five strokes and we're
16:27gonna do four and we're gonna do three
16:28and then we'll get down to two we'll
16:30give you lots of rest in between them
16:31because you're still gonna be probably
16:33thinking about the timing of your breath
16:35adults usually like to try to do more
16:38than one correction at once
16:40and that's okay so i will just move at a
16:43just so that you can keep working on the
17:16true now when you're breathing to the
17:19same side that means you're taking an
17:22even number of strokes between breaths
17:24so if you're breathing every two strokes
17:26every four strokes for every six strokes
17:28you're gonna end up breathing to the
17:29same side every time
17:31if you're breathing an odd number of
17:32strokes like three five or seven then
17:35you're going to be alternating sides
17:37that you breathe on so if you're giving
17:39in if you're given an odd number to
17:41breathe then you should be alternating
17:43sides if you're given an even number and
17:45you should be breathing on the same side
18:34the one thing i noticed when you started
18:35breathing every three strokes which was
18:37more frequent is that your kick got
18:40and a strong kick will help you go
18:42faster but a strong kick will also wear
18:44you out and that's okay
18:46what we're seeing is the advantage of
18:48breathing more frequently the next step
18:51for triathletes at least would be to
18:53stop that kick from being aggressive too
18:55just because you have more oxygen
18:57right but we'll get there in a little
18:59bit let's get down to two strokes so
19:02you're gonna be breathing through the
19:03same side likely your skill plate will
19:06it's gonna go higher so you're probably
19:08gonna take 22 23 strokes that's okay
19:12just have fun not holding your breath at
19:47first taught to breathe twos i was a
19:49freshman in high school and i thought it
19:52it felt very abnormal for me to
19:54basically be breathing
19:56and swimming at the same time never even
19:59once thinking about holding my breath
20:02it'll take some getting used to but what
20:04you're going to find is your body comes
20:07my breathing too is you're constantly
20:09lifting your body lifting and lifting it
20:12the counter the counterparts that would
20:14be coming back down and sinking but
20:18that's someone who literally lifts their
20:20head out of the water to breathe you're
20:22not doing that so by that subtle turn to
20:24the side your body is coming up higher
20:29let's go another breathing two
20:32and then we'll let you choose your
21:10your stroke count did not go up as high
21:12as i thought it might you were sitting
21:14at 18 and 19 on those 225s
21:17not very far off 17.
21:20what's your favorite stroke or what is
21:22your favorite breath rate
21:26i would have to say three nice that's
21:28okay yeah most coaches in the world
21:30teach threes it's not until you become a
21:33distance swimmer or a triathlete that
21:34you're usually taught to so threes is
21:36perfectly perfectly acceptable and it's
21:38the most common breathing pattern there
21:41now we're gonna move on towards the pull
21:43the pull has so many different aspects
21:45to it it also always depends on the
21:47person's body type what their shoulders
21:50and elbows are capable of doing but the
21:52ideal pull in swimming would be an early
21:55vertical forearm or a high elbow catch
21:58so when your hand enters the water out
22:00front you want it to float farther out
22:03front to a full extension you don't want
22:05to roll so your elbow drops fully extend
22:09from here you want to keep the elbow up
22:12like it's anchoring there and let the
22:14fingertips come straight down to the
22:16bottom of the pool because you're always
22:18traveling in the direction of the back
22:21so if you want to travel forwards then
22:23as soon as you start your pull the first
22:25thing that needs to happen is fingertips
22:26down and then start to pull
22:29backwards when your arm is above the
22:31water this is called the recovery
22:33portion of the stroke and it should be
22:35just that it needs to be
22:39a lot of people will be too aggressive
22:41with their hand in the air here thinking
22:43that somehow this is what's moving them
22:45forward in the water and that's just not
22:47true this is recovery
22:49the pole moves you forward in the water
22:52all right so the part portion up here
22:56thoughtless or effortless when your arms
22:58above the water if you're thinking about
23:00it you're putting forth too much effort
23:02let it do whatever it does some people
23:05are straight arm recovery people some
23:06people come up with a high elbow just
23:08like they had a high elbow underwater
23:10that usually looks the prettiest but
23:12some people have made a straight arm
23:14recovery faster for them and that's why
23:16i say it really depends on the
23:18individual don't peg
23:20swimming or any stroke or any technique
23:22and don't let any coach peg any
23:26one-size-fits-all format it just isn't
23:29realistic there are too many body types
23:31out there and we have seen olympians
23:34gold medalist world record holders with
23:36completely different techniques
23:38all right so we're going to do two
23:39drills to help your catch under the
23:41water and feel more efficient
23:44the first one is called the okay drill
23:48front part of the stroke catch out front
23:51what you're doing is you're restricting
23:52two fingers so the pull is gonna feel
23:54like you're kind of slipping until you
23:56realize that all you get are these three
23:58fingers so you put more pressure on them
24:00when we open your hand back up you're
24:09so we're going to restrict in order to
24:11get that feeling a little bit more
24:13pronounced so that you know what's right
24:16what's wrong right now your body's just
24:18hoping it's doing the right thing as
24:20opposed to knowing it
24:22the second drill we'll do is call the
24:23pistol drill it's about the back half of
24:25the stroke we'll go over that when we're
24:28i want you to swim out front
24:30making the okay sign thinking about that
24:32early vertical forearm catch okay
25:12okay it probably felt frustrating
25:15drills often feel frustrating
25:18drills are exaggerations of motions
25:22drills often also restrict
25:27which allows you to feel the full
25:29benefit of what the drill is either
25:31giving you or lacking it allows you to
25:33feel the full benefit when you go back
25:35into the full stroke
26:1716 strokes we've got her stroke count
26:20down to 16 now we're doing work
26:27with the pistol drill we're going to be
26:28talking about the back half of the pole
26:30now because when your hand gets about
26:33halfway through the pole
26:35if you were to keep your wrist stiff
26:37then eventually you'll be pulling water
26:40which is pushing you down because you're
26:42always traveling in the direction the
26:43back of your hand so whether you realize
26:45or not you actually want your wrist to
26:48start flexing as you go back
26:50so that you're constantly pushing water
26:53and then when your arm comes out of the
26:55water it just dangles there lands out
27:00bring it back out so in order to help
27:02you with the flex we're gonna do
27:03something called the pistol drill mount
27:05the pistol drill is the cousin to the
27:09the pistol drill will allow you to
27:12press back with the right
27:14side of your palm the correct side of
27:16your palm because when if you were to
27:18pull back off to the side like that that
27:19would be pushing you backwards so we
27:22want to restrict the part of the palm
27:24that isn't necessary for the back half
27:25to pull that's going to make the front
27:27half of your pull mat
27:29it's going to be kind of frustrating
27:30you're going to slip some water
27:33yep and then it's going to get here and
27:34you'll be like okay that's a good press
27:36i like the press but man i hate slipping
27:39water out front that's okay we're only
27:41doing 225s of this and then we'll open
27:43up your hands again and you're gonna
28:57we're opening up your hands again you're
28:59going to feel the full pressure of the
29:01water and it's going to feel really good
29:03through the press back remember to flex
29:05the wrist though as you press back so
29:08anchor out front press out back hold
29:35all right we're at the end of day one
29:37now we're gonna put all of things
29:39pamela's learned today together at once
29:41and see how soon we can get our
29:43freestyle to look now
29:46might not do it perfectly because things
29:49like corrections and swimming takes
29:50sometimes three to six months
29:53before they become muscle memory or just
29:56natural for you to do so she might have
29:58to think about these things maybe one
29:59step at a time maybe two steps maybe not
30:02all five things at once but she's gonna
30:03have to think about these for some time
30:05before they start to feel natural to her
30:08she might feel better she probably does
30:10feel better now but she's not going to
30:12feel comfortable with these techniques
30:14like she doesn't have to think about
30:15them for quite some time so with that
30:18said remember that when you're learning
30:20how to swim you need to be patient and
30:23you need to practice a lot don't get
30:25frustrated with yourself coach mike used
30:29don't get frustrated be patient and
30:31practice those were his three rules and
30:33those are great rules for adult beginner
30:37don't get frustrated with yourself be
30:39patient with your progress and practice
30:41as often as you can all right so we're
30:43gonna put all five things together now
30:45for pamela we're gonna have her
30:47being more patient out front with the
30:49front quadrant freestyle letting her
30:51hands wait for one another before she
30:53starts in another pull
30:56we also talked about the timing of her
30:58breath breathing as soon as she starts
31:00to pull as if her nose and her thumb are
31:02connected by a string you don't want to
31:05pull and then lift your hand and your
31:07head out at the same time because then
31:08you're not going to be able to finish
31:12for your arm to come crashing down over
31:13your face so you breathe as soon as you
31:17the third thing we worked on today was
31:19the frequency of her breath how often
31:21does she breathe does she breathe every
31:22five strokes every seven we got her down
31:24to three and we like three for her that
31:26works really well for her it also helps
31:28her counter strokes because she can
31:30multiply the amount of breasts she took
31:32by three to get an accurate stroke count
31:35the fourth thing we worked on today was
31:37the okay drill in order to have a more
31:40catch out front an early vertical
31:42forearm evf or a high elbow catch out
31:45front is more efficient than letting
31:47your elbow drop it's also healthier on
31:51the fifth thing was the pistol drills to
31:53help her press out back more effectively
31:56a lot of people end up pushing water
31:59straight up into the air
32:01causing their body body to go under the
32:03water too much whether they realize or
32:05not could be minute but it's still
32:07happening so instead flexing your wrist
32:10as it goes about halfway through its
32:12pull is gonna give you a more powerful
32:15finish to your stroke those are the five
32:17things we're gonna try and put together
32:18here now at the end of day one thanks
32:50a tiny bit but now i feel like with one
32:53stroke i'm going a lot
32:55distance per stroke good dps or distance
32:58per stroke is exactly what pamela is
33:01figuring out for herself i didn't say
33:03she figured out that as much distance as
33:06she can cover per arm stroke the faster
33:09and easier swimming will become
33:11maybe not at first because it's like wow
33:12my arm's pulling so much more water but
33:14it definitely feels better kind of like
33:16fins do because even though you're
33:18pulling more water the effects are what
33:19make you motivated to keep doing it that
33:56hey rocketeers here we are on day two
33:58with pamela she is learning how to swim
34:01more efficiently and freestyle
34:04on a incredible journey trying to
34:07improve her health and her wellness as
34:08well as accomplish more triathlons in
34:12yesterday we accomplished a lot of good
34:14work helping her extend her stroke out
34:17in front being more patient swimming
34:20a front quadrant freestyle
34:23we helped her with her head position
34:24coming a little bit lower in the water a
34:27high elbow catch out front and then a
34:30press out back with a flexed
34:32wrist today we're going to help her
34:35improve the catch out front
34:38we're going to help her understand the
34:40importance of stroke counting and then
34:42we'll finish with some treading water
34:44all right so won't you come on join us
34:45we're going to go swimming
34:54i like to start on the kick board
34:55because you can strength lengthen out
34:57your spine second reasons because your
34:59legs take longer to warm up so we get
35:01started right away ready go
35:50all right now we're gonna bring in the
35:52arms again we're gonna help her remember
35:54what it feels like to swim front
35:56quadrant swimming with the kickboard in
35:58her hand she's already extended out
36:00front so this should be a very easy
36:02transition that's why i like to start on
36:04the kickboard it's another reason i like
36:06to start on the kickboard
36:07so we're going to swim superhero
36:09freestyle front quadrant freestyle your
36:11hands don't have to touch they just come
36:13side by side being patient allows you to
36:16take fewer strokes and it keeps your
36:20because if you start to swim even with
36:24you're gonna find yourself starting to
36:30keeping your hands always out in front
36:32will help keep you balanced i'll show
36:34you my body with my arms by my side
36:36you'll see my legs sink
36:44now i'll show you my body if my arm's
36:46out in front you'll watch me float
36:55that's why swimming with your arms out
36:58for front quadrant swimming is so
37:01ready and we're also going to get a
37:02spread count on this okay without the
37:05fizz that would be interesting
37:07exactly i'm gonna get behind wilfred
37:30now we're gonna keep it up keep them out
37:32front a little bit longer this time in
37:33fact i want you to tap your thumbs
37:35together out front this is called
37:36ketchup freestyle it's not like ketchup
37:38and mustard it's like one hand catching
37:40up to the other it's the most common
37:42freestyle drill for all swimmers at all
37:45ages and stages of your life
37:47so once you've got your goggles on we're
37:49going to catch up freestyle back and
37:51without your strokes
38:15apparently you took 22 strokes now that
38:19may feel like oh great i got better but
38:21you're still exhausted
38:24what i haven't told you is by the end of
38:26today we're gonna put a pull buoy
38:27between your legs and help you stop
38:30i'm helping you get balanced in the
38:32water first and then we're going to take
38:34away the kick so you'll start to feel
38:36that easy smooth freestyle that i've
38:38been training into you up to this point
38:41okay so right now all these drills that
38:43i'm having to do still require you to
38:44kick to maintain balance and then the
38:47pull buoy that i give you which goes
38:48between your legs will allow you to to
38:51stay balanced on the water without
38:53needing to kick and it's going to change
38:54your life and you're going to feel
38:56that all the work you've done up to this
38:59point is definitely made you more
39:01efficient because it's usually all in
39:04the arms and if we can get your arms to
39:06be patient and not start panicking or
39:08pulling too fast or aggressively then
39:11once we eliminate the kick the arms do
39:13all the work you start lasting 200
39:18so i'm going to show at her and the
39:20audience that they're the way she's
39:22training right now is okay that is a way
39:24to train with a big oversized kick right
39:28it's okay yeah it wears you out and it
39:30tires you out but that's what you're
39:32doing to help balance yourself until
39:33you're more comfortable with your stroke
39:36that you can balance within your arms
39:37and not need the kick it's a developed
39:40skill and it takes time so i'll show you
39:43that what you're doing right now is
39:44actually something taught okay
40:23all right so we're going to finish our
40:24work here with freestyle today
40:26pamela's going to go 225s with the fins
40:30and the keel just to get that feeling
40:32one more time the keel does a great job
40:35of giving a swimmer the feel that they
40:38need to have when they swim in the water
40:41maybe a little bit too narrow but i like
40:44than most devices like a kick board that
40:47you would hold on to or anything like
40:50then we're gonna take the keel away and
40:52leave her fins on but help her you learn
40:55how to use a pull buoy because when you
40:57use a pull buoy kind of brings your legs
40:59up to the surface of the water
41:02and it also restricts your kick now
41:04technically you could still kick with a
41:06pull boy in fact i'm quite good at that
41:08it's called cheating but
41:10you really should try to let your legs
41:12start to to dangle behind you when
41:14you're using a pool boy and then after
41:16that we'll take her fins off so it's
41:17just the pool boy take the boy out so 8
41:2025's here to finish our work on
41:45so you're gonna do that one more time
41:48start to think about using your arms
41:51more to move forward and less on your
41:53kick start to rely less on your kick
41:55actively thinking about that before you
41:57get the the next device that's going to
41:59force you to do it will help the
42:01transition be a little smoother so
42:03you're not shocked by the device just
42:06eliminating your kick or anything okay
42:20that's already like somewhat just
42:22watching this lesson so much better dude
42:39all right so the pool boy between your
42:41legs helps restrict your kick a little
42:44try to squeeze your legs to keep the
42:46pull buoy in just enough but don't
42:48overdo it you shouldn't be in pain but
42:50you should feel like your arms are doing
42:52most of the work at this point
43:51next 225s are with a pull buoy but no
43:54fins so it's gonna restrict her a little
43:56bit even more she's gonna probably feel
43:58pretty slow on this lap and that's okay
44:01because then we'll take the pull boy out
44:03and she'll feel natural again
44:05if she were to put the fins on after
44:07that that would be finishing a practice
44:09feeling great and i like doing that so i
44:11might let her get an extra 225s and with
44:14fins so that she feels fantastic at the
44:16end of today's workout
44:3723 strokes that is very encouraging
44:41because when we take the pull buoy out
44:42that's only going to go down
44:45once you get a kick back you're a lot
44:47you're going to be going your stroke
44:49will go down because your kick will help
44:50accelerate you great yeah so 23 with the
44:53pool boy was awesome ready i'm ready for
45:22the thing i love most about today so far
45:24is that just now you asked me if i was
45:27ready for the first time because you
45:29wanted to keep moving
45:30that is that is proof that when you're
45:34consistent and patient with your
45:37progress and the techniques you're
45:38learning you can improve so fast that
45:41now you kind of want to keep going you
45:43don't really want to stop
45:45so i guess what i'm saying is the proof
45:49if you're someone out there though who
45:51these you watch these videos and you
45:53tried to practice it and you're still
45:55frustrated it's still not working for
45:57just please be patient with yourself
46:01but if you think that you need to do
46:03this in person go ahead and contact me
46:06my phone number and my email will be in
46:08the description down below we'll also
46:11put it on the screen right here and now
46:14you guys can contact me we can set up
46:16two days pamela did two days with me one
46:19hour and a half maybe each day
46:21and look at the progress she's already
46:24set that up with me and we can go do it
46:26over a weekend if you work during the
46:28week or if you're it's better for you to
46:30do it during the week because maybe you
46:31work remotely or from home
46:33great we'll set it up and now you guys
46:35can be part of this amazing
46:39skill that is swimming
47:01fantastic it only went down
47:04that's great that is awesome
47:36that is a gorgeous stroke
47:42you're not dropping your hand when you
47:44breathe it looks fine
47:46okay the only other explanation i can
47:49think of is sometimes people don't kick
47:53strong enough through the breath okay
47:55and because the breath is a little less
47:56efficient than not breathing
48:00you're creating resistance that's
48:02already slowing you down if you stop
48:03kicking that makes sense if you stop
48:06kicking too you're getting slowed way
48:08down and dropping into the water so in
48:12order to maintain that high body
48:13position that we discussed at the
48:15beginning of yesterday just kick a
48:17little bit stronger through the breaths
48:19for a while until your body gets used to
48:20that you don't have to think about it
48:24yeah put your fins on let's go two more
48:26just doing it with the fins and then
48:27we'll get into some treading water
49:04so now we're going to learn treading
49:06water when you tread water there are two
49:08components your arms and your legs
49:11and i'll also teach you how a couple of
49:13tricks or tips secrets that most people
49:16don't know that'll make the entire
49:18process come together for you a lot of
49:21frustrated because they struggle they
49:23start to sink they can't figure it out
49:24they just can't stay up well
49:27let's start with the arms the hands are
49:32moving back and forth on an angle
49:36redirecting water downward okay
49:39you're always moving in the direction of
49:41the back of your hand
49:49i also like to tell people it's kind of
49:51like directing on the wire
49:54moving my hands back
50:11so this whirlpool now
50:17is what you're going for if you can
50:19create that whirlpool you'll be able to
50:22because you're redirecting water
50:24downwards so powerfully and fast
50:27wow this is the best whirlpool i've ever
50:29created i don't want to let it go
50:33so frosting the cake directing the choir
50:36redirecting water downwards start there
50:38because some people can tread water with
50:40just their arms they don't even need
50:42okay so let's start there no legs
50:44correct your arms are more efficient
50:48so we're just pushing water downwards
50:56go ahead and return to the wall
51:03is not the legs yet it's to lean forward
51:06because our bodies float better
51:10horizontally than they do
51:13okay so if you lean forward
51:16with your hips behind you and your chest
51:20you'll be able to do this a lot easier a
51:24okay i'm still not really using my legs
51:27once i start using my legs i can go to a
51:30more vertical position but even i
51:33when i played water polo and i was
51:35treading water i would often conserve my
51:38energy by getting my hips up to the
51:40surface and treading like this
51:43rather than straight up and down
51:47let's try it again just the arms forward
51:59you almost got a whirlpool over your
52:03so already pamela is able to at least
52:06stay up for a few seconds
52:08once she gets brings in the legs she'll
52:10be able to stay longer and she'll have
52:11to practice that though in order to ever
52:15treading water is not efficient for
52:17instance i don't recommend it if you're
52:19just trying to survive like you fell off
52:21a boat or into a pool and you can't swim
52:24don't tread water don't try to tread
52:26water don't even learn treading water
52:29in preparation for an emergency if all
52:32you're doing is trying to make yourself
52:34able to survive in an emergency then you
52:37need to learn the back float chin up
52:40chest up keep your lungs
52:42treading water should be done for water
52:44players people just going into people
52:47with friends and they want to
52:50to socialize more triathletes who are
52:53waiting for open water swimmers who are
52:55waiting for a race to start okay so this
52:59is not efficient to do you really ought
53:01not be doing it unless you're some sort
53:05there's no other purpose for it other
53:07than socializing or killing time for a
53:12float on your back all right so
53:14let's go to um the leg portion now
53:17with your kick you want to redirect
53:19water downward with the inside of your
53:21heels it's a one-footed breaststroke
53:23kick known as an egg beater kick okay so
53:26what i do is i bring my knees up to my
53:30and i get my ankles out to the side
53:33and then i pull the water down
53:36if you get really good at this then once
53:38you bring your knees up to your chest
53:54tip this would be with the knee width
53:59okay that's way more efficient i'm
54:02hardly even trying not just making my
54:04feet go through the motions
54:16good bring your knees up to your chest
54:19get your ankles out to the side lean
54:26yes you're treading water
54:28yourself around so easily yeah exactly
54:32turning yourself around treading water
54:33is actually quite easy
54:40so now pablo is shredding water so
54:42remember the three tips
54:44arms frosting a cake
54:49and bring your knees up
54:53those are those are the things you need
54:54to keep in mind when learning to tread
54:59so i just want to say that i feel like i
55:01have improved a tremendous amount in a
55:04short amount of time
55:07have been working on my swimming
55:09after i've learned virtually
55:18you can get tips but as far as getting
55:21corrections in real time there's nothing
55:23being here in person i don't live close
55:27to a student instructor unfortunately so
55:29i was so happy to have this time i
55:31really feel like my swimming has
55:32improved it was worth it um so if you
55:35have the opportunity or the ability to
55:38come in person if you're a person that's
55:40working virtually i can definitely i can
55:42be a testament to say that i think it
55:45would really improve your swimming if
55:46you have the ability
55:49well rocketeers i was really grateful to
55:51have pamela here in austin to take some
55:54lessons with me for two days she showed
55:56tremendous progress she's an incredible
55:59very proud and honored to have met her
56:02she enriched my life and i hope i was
56:04able to enrich hers that's all we have
56:05for you today thanks for watching this
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