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Cover: best of club swimming: technical progressions for successful butterfly
Best of Club Swimming: Technical Progressions for Successful Butterfly

with Kevin Zacher,
Scottsdale Aquatic Club Head Coach;
American Swimming Coaches Association (ASCA) Level 5 certified coach;
ASCA Arizona Coach of the Year (2007, 2014, 2016)

Kevin Zacher guides you through the technical building blocks for success in the butterfly stroke. With in-water demonstrations performed by two Senior Level swimmers, you'll see efficient, well-designed progressions that reflect a fast and powerful butterfly.

For many, the butterfly is thought of as a power stroke that requires a lot of muscle to be able to swim well. But in reality, it's a rhythm stroke that requires a good body line with slight undulation that connects the catch of the arms to allow the energy to flow out the feet. It's swimming's most beautiful stroke!

Butterfly Stroke Progression

Using a multitude of drills, Coach Zacher puts the emphasis on staying low and driving forward. He encourages swimmers to eliminate any action that doesn't contribute to creating energy for forward movement. Zacher continually emphasizes the importance of focusing on driving the body forward, not up or down.

You will see the demonstrators go through progressions of each piece of the stroke using creative ways to emphasize good technique, such as:

  • 1 Pull 4 Kicks: For feeling the rhythm of the kick and lengthening the stroke into an efficient body line.
  • Butterfly Pull w/ Flutter Kick: Focuses on a flatter stroke and sending energy forward.
  • The use of stretch cords on deck to get the feel of the catch, then transition to the water to transfer the feeling to the water.
  • Underwater body undulations at different speeds and amplitudes to help the swimmer discover which is most efficient for their personal stroke.
  • Transitioning from underwater kicks to a fast and powerful breakout.

Starts and Turns

For the butterfly start, the objective is to get into the water with as much speed as possible, carry that speed into the underwater kicks, and transfer to the breakout. Coach Zacher explains the set-up position and the take off from the block.

For the turn segment, Zacher emphasizes the importance of getting to the wall after completing a full stroke so the body is in full extension and at maximum speed in order to perform the quickest turn. He includes a complete progression that will benefit all swimmers.

Coach Zacher uses his skills as a masterful communicator in explaining each drill/skill and their purpose. During this video, you'll hear him speak to the swimmers in order to get their feedback, providing a comprehensive perspective of what the swimmer experiences as well.

48 minutes. 2018.

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Cover: best of club swimming: technical progressions for successful breaststroke
Best of Club Swimming: Technical Progressions for Successful Breaststroke

with Kevin Zacher,
Scottsdale Aquatic Club Head Coach;
American Swimming Coaches Association (ASCA) Level 5 certified coach;
ASCA Arizona Coach of the Year (2007, 2014, 2016)

In this video, Kevin Zacher explains the importance of body alignment and kick to encourage forward motion in the breaststroke. He then gives several breaststroke kick progressions that will not only allow swimmers to practice their technique, but also allow coaches to see and address any inconsistencies that swimmers may be facing.

Advanced Breaststroke Progression

Coach Zacher provides drills that will strengthen a swimmer's breaststroke pull and help them maintain good timing and rhythm. The "Moose Drill" encourages swimmers to focus on feeling for the appropriate timing between the breaststroke kick and glide.

Other progressions include:

  • 1 Pull, 2 Kicks: For feeling the power of the kick and getting into an efficient body line.
  • Breaststroke Arms w/ Flutter Kick: To develop fast hands.
  • 3 Sculls/3 Pulls: Helps find the ideal catch point.
  • Eggbeater Kick: For fast heel speed.

Starts, Pullouts, and Turns

The objective of the breaststroke start is to get into the water with as much speed as possible, carry that speed into the pullout, and transfer to the breakout. Zacher finishes by explaining the body position needed for a great breaststroke pullout and start. He also gives a simple progression for the breaststroke turn that will help any new swimmer properly execute his/her turn.

Nothing has been left out of this video - building the stroke from the kick up, developing upon each step of the turn, and the importance of staying tight and straight on the start. By layering his breaststroke drills progressively, Kevin Zacher has created an easy-to-follow guide that will help coaches find better ways to instruct their swimmers, regardless of skill level.

60 minutes. 2018.

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Cover: best of club: swimming series
Best of Club: Swimming Series

with Jeff Julian,
Rose Bowl Aquatics Head Coach and General Manager;
8x All-American, Pac-10 Champion, and U.S. National Team Olympics Trial Qualifier; has coached of many Olympic Trial & Collegiate Swimmers.

Jeff Julian teaches age group swimmers that while butterfly is a demanding stroke, it can be easier and more fun to swim when you focus on two things: keeping your power going forward and maintaining your rhythm. That creates momentum - easy energy for faster, more sustainable butterfly.

Julian breaks down the butterfly stroke so that age group swimmers can learn to appreciate its power and rhythm. Stressing the importance of the pull & catch and keeping the body in a forward motion, he will have even the novice flyer swimming in a relaxed position while not compromising on power or speed. He explains what to look for in the stroke:

  • Develop a powerful catch and pull that propels the body forward, with no up-and-down motion that wastes energy and increases drag
  • Why hand entry and the shape of the pull is critical for maintaining power
  • How to time the breath so it's supported by the pull and doesn't disrupt the stroke's rhythm
  • Sustain rhythm that doesn't change between a breath and a non-breath stroke cycle, and learn why the non-breath stroke may be the culprit when the two are uneven
  • Learn to balance power and tempo for speed that even younger swimmers or tired racers can achieve

Undulation and Kick

Julian takes swimmers through undulation and kick drills to help them build maximum power by making sure the body motion starts all the way up in the core and that the up-kick and down-kick are balanced and strong. Swimmers that rely only on their arms tire quickly. Teaching the entire body to work together creates a smooth, sustainable stroke.


Use the Power Catch Drill to focus on connecting a powerful catch and accelerating pull for a forward surge that maximizes momentum. Learn why the right catch sets up the entire stroke and how to spot catch flaws that create problems in the other phases of the stroke.

Drills as Diagnostics

Learn how developmental swimmers are not the only swimmers who rely on butterfly drills. Advanced swimmers learn to use butterfly drills during warm up to develop consistency and spot stroke problems before they become entrenched.


The faster you can get your knees up, the faster you can get your body turned around. Learn to adjust strokes before the flags so that you can hit the wall with full momentum to take into the turn. Carry that momentum off the wall for a surge through your breakout.


Learn to send power and momentum forward at the beep for a powerful start with no wasted motion. Engage arms to get your body over the water before your front leg pushes for the right angle of entry at the fastest speed.

If you want to break down the flow of the stroke from the pull & catch, the timing of the breath, or the recovery of the stroke, this is the video you need. Julian's easy to follow instructions with great in-water demonstrations and below-water videos is a great resource for coaches of all levels. His drills are easy enough for novice swimmers, but still helpful enough to refine the stroke of the most advanced swimmers. This is a great butterfly video to add to your collection!

Age group swimmers of all levels will learn what they can do to improve their butterfly now and keep getting it faster.

65 minutes. 2017.


with Kevin Zacher,
Scottsdale Aquatic Club Head Coach;
American Swimming Coaches Association (ASCA) Level 5 certified coach;
2007 ASCA Arizona Age Group Coach of the Year

While biomechanical principles exist to inform coaches about effective technique, it becomes challenging to adapt these principles to each swimmer. Kevin Zacher guides you through the technical building blocks to success in the free

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Cover: best of club: building a better breaststroke with jeremy linn
Best of Club: Building a Better Breaststroke with Jeremy Linn

with Jeremy Linn,
Nation's Capital Swim Club West - Senior Coach (Senior group since 2008);
All-American swimmer at the University of Tennessee (17 All-American honors);
9x NCAA Champion (four individual titles and five relay titles); 3x SEC Swimmer of the Year;
1996 Olympian - Gold Medalist in 400 Medley Relay (setting World record time) and Silver Medalist in 100M breaststroke (setting an American record time of 1:00.77 );
1997 U.S. Open Championships Gold medal (100M breaststroke)

Improvement of any stroke is always generated in the fine details, but probably most important in breaststroke than any other stroke. In this video, Olympic medalist Jeremy Linn takes apart the stroke and reconstructs it, one step at a time.

Using in-water demonstrations and below-water views, Coach Linn has created a comprehensive stroke training video that you will turn to again and again as you work on seasonal planning, design daily practices, and diagnose stubborn breaststroke stroke flaws. His drills are easy enough for novice swimmers, but still helpful to refine the stroke of the most advanced swimmers.

The Kick - The Driving Force of the Stroke

Linn breaks down every part of the breaststroke kick. He teaches drills that will develop greater range of motion for greater acceleration. You'll see Linn address the set-up, initiation, execution, and finish of the kick with drills for each component. He also suggests corrections for common kick flaws, such as dropped knees, wide kicks, and slow or weak kicks.

After examining the components of the kick, Linn takes the swimmer through a complete kick drill progression designed to combine the kick elements and then integrate them into the stroke. Throughout, Linn keeps the swimmer focused on his body line and stroke count so that the swimmer can develop power and speed without sacrificing a low-drag body alignment.

Pull and Position

The next sets develop pulling skills - including familiar drills to work the out-sweep and the in-sweep of the stroke. Every coach has a set of favorite breaststroke strength, hand speed, and water awareness drills. Many of them are repeated here, but what sets these drills apart is how Coach Linn builds context into every pull drill. Athletes build speed and power while they develop ideal tempo. They work on efficiency - not just by measuring distance per stroke, but by being aware of where their bodies are in relation to the water's surface, the pool bottom, and the end of the pool.

Details matter in a stroke that is naturally the least efficient stroke, and these drills incorporate physical and mental challenges to build a championship-caliber stroke.


Few videos, even those aimed at elite swimmers, cover the pull-out in so much depth. Here, Coach Linn breaks the pull-out down into four parts: The jump and streamline from the wall, the whole-body dolphin kick, the "bullet" pull through, and the recovery into the kick.

He shows swimmers how to build velocity in each of the first three parts by starting them at the peak acceleration of the step before it. For the recovery, Linn teaches swimmers how to stop fighting the water by relaxing the shoulders and shadowing the body to take as much velocity as possible into the breakout.


Age group swimmers can also benefit from the focus on the finish. A simple drill reinforces the need to know where to begin adjusting for a full-extension finish that ends with a strong kick to the wall. Common finish errors such as decelerating into the wall and lifting the chin into the wall can be eliminated with this technique.


The ability to judge the wall for the finish is also critical for the turn. Here, Linn breaks down the turn into its most critical movement - the use of the core to create a tight rotation. Drills such as the back flip drill help athletes drive their knees and hips forward, discouraging them from collapsing into or twisting at t

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Cover: entrenamiento de la quinta brazada: progresiones, ejercicio y serie para desarrollar las patadas bajo el agua
Entrenamiento De La Quinta Brazada: Progresiones, Ejercicio Y Serie Para Desarrollar Las Patadas Bajo El Agua

con Kevin Zacher,
Entrenador del Scottsdale Aquatic Club;
American Swimming Coaches Association (ASCA) Entrenador Certificado del Quinto Nivel;
ASCA Arizona Age Group Reconocido como el Entrenador del A��ño en el 2007

La Patada de delfín bajo el agua es una habilidad decisiva que todo nadador necesita dominar. Sin embargo, muchos entrenadores tienen problema para incorporarla favorablemente dentro del calentamiento y los ejercicios de entrenamiento.

En este video, el entrenador Kevin Zacher comparte su estrategia para ayudar a cada nadador a encontrar el tamaño adecuado y el ritmo de la patada de acuerdo a sus habilidades. Presenta ejercicios de entrenamiento que generan velocidad, capacidad y potencia para los grupos de nadadores de diferentes edades, incluyendo rutinas de calentamiento que sus nadadores a nivel mundial usan cuando compiten para asegurarse de que su nado bajo el agua les proporciona la mayor ventaja posible

Rutina De Calentamiento Para Patear Bajo El Agua

El entrenador Zacher habla de la importancia de incluir patadas bajo el agua en los calentamientos. Lo que ayuda a concentrarse y prepararse para controlar la respiración con seguridad. Habla de la dificultad que algunos nadadores tienen para controlar la respiración, animando a los nadadores a aprender cómo controlar la respiración.

Tener una rutina de calentamiento durante la práctica diaria da ventaja a los nadadores en el d��a de la competencia. Los nadadores que están consientes de las pequeñas variaciones de su patada bajo el agua están mejor preparados para sentir como patean dentro del calentamiento para la competencia y pueden hacer ajustes para emerger en el momento preciso con optima velocidad.

Rutina De Calentamiento Para Patear Bajo El Agua

Zacher enseña ejercicios diseñados para ayudar a los atletas a encontrar su mezcla ideal de modulación ritmo y tempo de patada para su tipo de cuerpo y nivel de condición f��sica. Utiliza ejercicios de resistencia para ayudar a los nadadores a sentir el agua y eliminar los puntos muertos para lograr una potencia rítmica constante a lo largo de cada ciclo de patada. Otros ejercicios ayudan a los nadadores a mantener su cuerpo en una linea ideal enfocándose en todo el movimiento del cuerpo bajo el agua. Las brazadas deben ser en ambas direcciones, para que la patada hacia arriba sea tan potente como la patada hacia abajo.

Trabajo Con Equipo

Las patadas bajo el agua se benefician con el uso de equipos que ayudan o apoyan los esfuerzos del nadador. Este apoyo ayuda al nadador a sentir los puntos débiles de su patada y construir una brazada rítmica y potentes. El entrenador Zacher le muestra cómo agregar:

  • Redes o calcetines especiales que dan la sensación de agua en los pies, para estimular los puntos adecuados para alcanzar la maxima velocidad.
  • Arrastrar un paracaídas ayuda a sus nadadores a sentir que se genera más energía manipulando el movimiento que simplemente pateando más duro, creando velocidad sin esfuerzo.
  • Ayudarse por ejemplo con las alitas permite que los nadadores naden a una velocidad de competencia par más tiempo, puede haber una técnica más efectiva cuando hay ritmo sin fatiga.
  • Un Serie De Entrenamiento

    Para crear un ritmo de un entrenamiento f��sico y mental para patear bajo el agua, Zacher habla de la importancia de patear bajo el agua y ayuda a los nadadores a entender la intensidad que busca en el entrenamiento y en las competencias. Los sistemas de velocidad de lanzamiento desglosan la velocidad de lanzamiento de clase mundial en segmentos pequeños que los atletas pueden dominar y luego aprovechar al aumentar la duraci��n o reducir el descanso entre series. La combinación de ejercicios como los ejercicios de Cobra ayudan a los

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