Why your flip turns are slow  The flip turn is where a lot of swimmers can make a ton of improvement. But the way that they work on it isn’t always effective. Swimmers will focus on tumbling faster or using turn drills like standing flips—in waist-high water, from a standing position, swimmers use the bottom of the pool to jump into a lightning-quick somersault. This is a fun way to break up training (my age group team frequently had competitions to see who could flip fastest), but it ignores...

 Technique is crucial for swimmers. And it’s something good swimmers think about constantly at the pool. Every moment in that big, chlorinated bathtub we are negotiating and battling with the water to slide through it more quickly and get to the other end. And drills are one of the things we typically use in our efforts to sharpen technique, Drills are used: ��️ To fix something. Correcting a movement—a dropped elbow during the catch, uneven pull path, not positioning the forearm for proper leverage—with the goal of improving technique....

3 Training Strategies for Faster Underwaters  Swimmers do a lot of dolphin kicking at the pool, day in, day out. (Or at least, they should be!) But how much of it is leading to improvement? If your kick is feeling like it’s plateaued, start by playing around with kick counts, kick tempo, and kick distance. Kick counts Kick counts are non-negotiable for swimmers keen on faster underwaters. Not only should you have a baseline kick count (i.e. 4 kicks per wall), you should also push and test yourself with...

A Way to Target Your Weaknesses More Effectively  Each day when we skip out onto the pool deck, swimmers (and their coaches) are trying to improve a wide variety of skills and capacities in training. Things like: Breath discipline Underwaters Body position Aerobic capacity End-of-range stability Top-end speed “Bring it home” speed Etc. There are a lot of levers being pulled and focused on for improvement. Swimming fast is a complex endeavor and there’s lots that goes into it. In their zeal to improve, swimmers will often aim to...

Subject: 3 quick tips for a high-performance freestyle pull  Howdy, Let’s get after a high-performance freestyle pull. The freestyle pull is straightforward enough. Stuff a bunch of water into your mitt and hurl it down towards your feet. Rinse and repeat. At least in theory. For those who want to get a little more velocity from their freestyle pull, here are some proven ways to go about it. A major review (Van Houwelingen et al., 2017) pooled decades of experiments, simulations, computer models, and flow-tank testing to answer one...

GCST swimmers competed at the CCS Holiday Classic Meet in Punta Gorda, FL on Dec. 13th. Event Winners: Harper Cress, and Mia Zaini GCST Results with Improvements Full Meet Results

GCST attended the RAFC Orlando Hioliday Classic meet and many good swims and time improvements. Event Winners: Kallen Garnier-Chan won the 13-14 Boys 200 Back, and 500 Free. Daniel Mayo won the 10 & Under Boys 200 Free. Lucas Botello won the 11-12 Boys 200 Free. Top 8 Finishes: Gabby Botello, Lucas Botello, Elysianne Davis, Kallen Garnier-Chan, Ryan Hanoman, Nicholas Kirby, Journey Maus, Daniel Mayo, Grayson Mondragon, Mackie Rutherford, and Karter Seluk. All Best Times: Gabby Botello, Lucus Botello, Anna Bushko, Hadley LaFleur, Jude Maus, Daniel Mayo, Grayson Mondragon, Fallyn...

Ariya Ruhomon made her first FLAGS at the SDA Meet in the 10 & Under Girls 50 Free. Event Winners: Gabby Botello, Kallen Garnier-Chan, Ben Lopez, James Mayo, Jonathan Ruiz, and Mackie Rutherford. All-Best Times: Jonathan Feng, Sheldon Feng, Mari Hennigar, Aleksandra Kuviarzin, Amelia Kuviarzin, Journey Maus, Wilfredo Mujica, Ariya Ruhomon, and Fallyn Rutherford. GCST Results Full Meet Results

Our GCST swimmers did a great job at 2 A States as they represented Estero High School. Our swimmers broke 2 school records with Nicholas Kirby taking down the Boys 200 Free record with a 1:42.63. Nicholas Kirby, Josef Florek, Parker Seluk, and Hunter Seluk replaced the 400 Free Relay record. 2A STATE SERIES RESULTS FULL RESULTS 200 FREE: GIRLS - SARAH KIRBY 17TH BOYS - NICHOLAS KIRBY 7TH P, 6TH 1:42.63 F. 200 IM: GIRLS - BLAIR BENNETT 23RD, LEXI JAQUINS 22ND BOYS - PARKER SELUK 13TH P, 12TH...