Aqua Notes

High Octane Freestyle Part I of III


High Octane Freestyle

While one could argue that there is no true sprint in the sport of swimming, the 50-meter events come the closest. For the 20 seconds or so duration of this event, a swimmer relies mostly on his stored energy systems (available Adenosine Triphosphate (ATP) and Creatine Phosphate) and his anaerobic energy system. The aerobic system may come into play, but only in the final few seconds of the event, providing perhaps 5% of the total energy requirements. In freestyle, where a swimmer has the option of breathing or not breathing, that becomes important, as most of the gains or losses tend to occur in the last 5 meters to the wall.

When doing more continuous maximal exertion exercise (over 30 seconds), a swimmer uses all three energy systems to provide enough ATP for the muscles to sustain contractions. In any swimming event over 50 meters, swimmers rely heavily on developing a robust aerobic energy system. The longer the maximum effort event, the more dependent the swimmer becomes on the aerobic energy system to produce ATP. For the 50 meter events, swimmers must rely more on power, technique, an efficient anaerobic energy system and in the final few meters, for those that care to take a breath, an efficient aerobic system.

Because of the unique requirements of the 50-meter sprint, the training for this event needs to be highly focused on developing the anaerobic systems (alactic and lactate training). The technique for sprints must also be focused more on developing more propulsion (power) compared to the longer events, where frontal drag and building a better aerobic system are more of a concern.

Not everyone is genetically gifted to become a great sprinter. Having a higher percentage of fast twitch fibers and a fast kick are two of the most important components of a fast sprinter. Yet there is no mold for a sprinter, either. There may be advantages to height, for example, but two of the fastest male swimmers in the world today, Caleb Dressel and Vlad Morozov, are just 6 feet tall, considerably shorter than most of the other great sprinters.

Whether gifted for sprinting or not, everyone can get better at sprinting by training appropriately and by using the right techniques. The freestyle technique for the 50-meter sprint should be significantly different than the technique for the 100 meters and up. I call this sprint technique High Octane Freestyle because it demands more energy, yet produces more power. Technique is not only event specific, but also swimmer specific. Each swimmer must learn to best play the hand that he or she has been dealt. In other words, the sprint technique should be adapted to the anatomical and physiological conditions of the swimmer.

There are four characteristics of the technique that all great sprint freestylers seem to have in common. First, they are all shoulder driven. That means that the stroke rate is fast and the majority of the body rotation is coming from the shoulder rather than the hip. Second, their kicking speed is fast. The kick speed is more important in the sprint than in any other event. Third, they opt for a more powerful pulling motion than distance swimmers. That means that the pulling motion is deeper than with the distance swimmers. Fourth, they use the two coupling motions of freestyle, body rotation and arm recovery, extremely well.

In the next article, we will discuss all four of these common techniques of great sprinters in more detail, with suggestions on how you can improve in all of them. In the final article, we will discuss the types of training in and out of the pool that will help you improve your sprinting.

Yours in swimming,

Gary Sr.

Read High Octane Freestyle Part II of III

Read High Octane Freestyle Part III of III

San Diego Swim Camp January 13-16, 2017

Come join us for our January San Diego Swim Camp in Coronado, CA! Below are the details of each session. You can sign up for as many sessions as you’d like, but you can see why we encourage you to sign up for all 8 sessions and the 4 enhanced sessions. Lots of Great material to cover! These sessions are for any swimmer that wants to swim faster. We have had swimmers and triathletes from age 7- 86 ranging in abilities from beginner wanting to learn a flip turn or a stroke, to Olympians. Sign up and we hope you’ll have a great time!
Each session involves out of water time and in water time. Don’t worry! We coach swimmers of all ages & abilities to help them swim faster.
January 13th 7am-9am – Science of Swimming – Reducing Frontal Drag – Freestyle technique
January 13th 1pm-3pm – Race Club mobility routine – Increasing Propulsion – Freestyle technique
January 14th 8am-10am – Nutrition – Conforming to the Law of Inertia – Freestyle
January 14th 3pm-5pm – Yoga – Progression to a Fast Backstroke
January 15th 8am-10am – Strength training – Key Points to Improve Breaststroke
January 15th 3pm-5pm – Starts – Race Club Circuit Swim Strength Training
January 16th 7am-9am – Mental training – Developing an Easier and Faster Butterfly
January 16th 1pm-3pm – Race Practice and Strategy
January 13th 9am-10am Breathing Technique and Breathing Patterns
January 14th 10am-11am Dolphin Kick Technique and Drills
January 15th 10am-11am Back to Breast Transition Turn
January 16th 9am-10am Starts and Turns
-All 8 camp sessions plus 4 enhanced sessions = $1300 ($300 savings if you register by December 12th, 2016)
-Each camp session is $150
-Each enhanced session is $100
Location: Coronado High School Brian Bent Memorial Aquatic Center, 818 Sixth Street, Coronado, CA 92118. Email for questions. Or Register Here for our San Diego Swim Camp. *Times and topics of sessions subject to change but most likely won’t ;)

Avoid the ‘Modern Toilet Seat’ Syndrome in Swimming Freestyle & Backstroke


Somewhere along the line of learning freestyle and backstroke technique, many swimmers have been told to enter their hands delicately in the water. As the arm recovers over the top of the water, just before entering the water, the swimmer will slow the velocity of the hand and arm down to avoid crashing them into the water. I call this the ‘modern toilet seat’ syndrome, because in swimming freestyle and backstroke, the hand slows down just like a modern toilet seat with a spring on it to keep it from falling down hard. The rationale of this technique is to avoid getting air bubbles surrounding the hand during the underwater pull, which results in a loss of propulsion.

While it is true that reducing the number of bubbles on the hand will increase propulsion, laying the hand down softly in the water or sliding the hand forward in the water in front of the head are bad ideas. First, I am not convinced that either of these techniques will reduce the number of air bubbles around the hand. It seems that has more to do with a swimmer’s proprioceptive feel for the water than the speed of the hand at entry. I have watched countless elite swimmers aggressively throw their hands into the water with tremendous speed and force, yet somehow they manage to avoid getting a lot of air trapped behind their hands. I have also seen many poor swimmers enter their hands delicately in the water and create a virtual stream of air bubbles following their hand on the pulling motion. Second, slowing the hand at entry will slow the stroke rate, a key component to fast swimming freestyle and backstroke.

Third, and what is most important, is that by slowing the hand at entry, swimmers are losing out on a great opportunity to increase their speed. In freestyle and backstroke, there are two important coupling motions that augment the propulsive forces from our hands and feet (pull and kick); the arm recovery and the body rotation. Of the two, because the mass of the body is significantly greater than the arm, the body rotation is more important, but the two motions are linked to one another. Arm recovery couples with the underwater pull only when using shoulder-driven or hybrid freestyle. Coupling motions only work when acting during the propulsion or while the propulsion is still in effect (shortly after the propulsion takes place). The degree to which the coupling motions work depends on their kinetic energy; the speed of the body rotation (angular velocity) and the speed and length of the recovering arm (angular velocity and radius). In other words, the faster the body rotates and the faster and longer the arm recovers, the more powerful the underwater pull becomes.

As with so many things in life, the same holds true for coupling motions. Timing is everything. To maximize the coupling effect, one needs to see the greatest kinetic energy occur in the coupling motion precisely during the strongest force in the propulsion. For backstroke and shoulder driven freestyle, that occurs in the last 25% of the arm recovery, or in other words, right before the hand enters the water. To achieve that, a swimmer should accelerate the hand and arm as they approach the water, not slow them down.

Further, the speed of the hand at entry is also linked to the body rotation speed during this critical time. If one slows the hand down at entry, then the body rotation also slows. If one accelerates the hand at entry, the body snaps quickly to the other side. The speed of the recovering arm during that final 25% of the recovering motion therefore controls two key components to gaining speed, arm recovery and body rotation.

I was struck at the Olympic Trials watching Ryan Murphy and Jacob Pebley throw their hands backward with great force during the last quarter of the recovery in their 1-2 finish in the 200 backstroke. Kudos to Dave Durden for teaching them that great technique….or to each of them for figuring it out. Either way, it worked out well for them.

One of my favorite drills we teach at The Race Club using this aggressive hand entry/body rotation technique is the six-kick, one-stroke drill with fins on. Regardless of whether one uses a low octane or high octane recovery (bent or straight arm), one can feel the increase in power that is generated by the fast final entry of the hand and arm, creating a quick rotation of the body.

My advice is to forget about the air bubbles. Avoid the ‘modern toilet seat’ syndrome. Focus on coupling with your arm, hand and body by accelerating the recovering hand to entry and see what happens.

Yours in swimming,

Gary Sr.

Watch Swimisode: Freestyle Swim Drills: 6 Kicks 1 Stroke

Watch Swimisode: Fast Backstroke Swim Technique

Trust the Data of Velocity Meter to See How You Can Swim Faster


While the velocity meter is not new technology, at The Race Club, we have spent much of the past year understanding how to better use it in order to understand how you can swim faster. We spend an average of ten hours performing and analyzing each test. We have learned a lot.

First, technique in the sport of swimming is extremely important; more than we had imagined. With water being some 800 times denser than air, the laws of motion that affect our speed in water come into play at much slower speeds than with sports in air. Significant deceleration can occur very quickly, within hundredths of seconds, with very small adverse changes in our body’s position or shape. The result of high deceleration is slower speed and a greater fluctuation of speed, an inefficient way of swimming. Flow dynamics are also very important and affect our propulsion.

Second, we have learned that by measuring acceleration and deceleration, in addition to velocity, we can more precisely identify poor technique. Peak deceleration, for example, measures the mistake(s) in real time, while trough velocity occurs later as a result of the deceleration. Even though the loss of velocity may occur just fractions of a second after the peak deceleration occurs, for example, the poor technique that resulted in that change may already be gone. By identifying the time where maximum deceleration takes place, we can then more easily find the bad technique that caused it. When looking at moments of peak acceleration, we can also better identify the propulsive forces that resulted at that moment in the higher acceleration and resultant increase in velocity.

Another parameter that we have learned to use is the difference between peak and trough velocities (∆PT). To our knowledge, this data had never been analyzed in swimmers before. The level of peak velocity is a fairly close indicator of the amount of propulsion a swimmer can create on a given cycle. Trough velocities correlate more closely with the amount of frontal drag occurring between propulsive efforts for a given stroke rate or cycle time. The ∆PT is a better measure of efficiency, as the greater the change in velocity that occurs with the swimmer, the more energy required for the swimmer to average a certain speed (law of inertia).

In freestyle and backstroke, we can identify peak and trough velocities for right arm pulls and left arm pulls. In breaststroke, we find peak and trough velocities for the pull and the kick. In butterfly, we find peak and trough velocities for each of the two down kicks, one of which occurs during the underwater pull and the other during the hand entry. After just a few seconds of swimming, we can measure several peaks and troughs for each stroke. From that data, we derive ∆PT measurements for each stroke.

The analysis involves not only measuring the magnitudes of peaks and troughs, but also comparing symmetry (right arm vs left arm) and consistency (does the peak or trough vary much from stroke to stroke or over time). One of the challenges of this analysis is having a better understanding of what is normal or expected for a given age or ability of a swimmer.

For example, in the ∆PT velocity measurement for freestyle, the majority of better distance swimmers seem to keep under .5 m/sec. With elite swimmers using sprint technique, however, we find the ∆PT goes higher (.75 m/sec or higher) from the increase in propulsion and in frontal drag caused by the deeper, stronger pulling motion. In backstroke, the ∆PT’s are lower, likely due to the changes in flow dynamics of the kick on the back compared to the stomach. We have found in backstroke a ∆PT less than .35 m/sec appears to be desirable. For the same reason, the ∆PT is less in dolphin kick under water on the back than it is on the stomach. In flutter kick, a ∆PT of less than .25 m/sec is desirable.

The higher ∆PT measurements are usually accompanied by higher amounts of deceleration and/or acceleration. While we understand the importance of having a lower ∆PT, particularly on events over 50 meters, we also have found that the highest peak deceleration points are the most important single parameter to help us find poor technique. In nearly every case, we feel confident in being able to identify the cause of the deceleration. Often, there is more than one cause.

When going over our VM data with our Race Club members, it is one thing to show a swimmer video of his dropped elbow, elevated head position, overly bent knee on a kick or a hanging foot in breaststroke or fly, and explain that you think it is bad technique. It is quite another to show a swimmer that as a result of that mistake, the acceleration went from 10 m/sec² (increasing speed) to a deceleration of -10m/sec² (losing speed) in less than .06 seconds. That is not an unusual scenario.

If nothing else, each swimmer doing the VM study has a new respect for the extreme sensitivity of swimming technique. I call swimming a sport of millimeters, tenths of seconds and degrees. Drop the elbow a few millimeters, for example, and the frontal drag goes way up. If a swimmer is a tenth of second late in initiating the push back from the breaststroke kick or in performing the second hard down kick in fly, the swimmer misses the coupling effect of the body motions and loses out on the additional propulsion. For every degree of external rotation of the hip, there may be 5-10 percent more propulsion from the breaststroke kick with the same amount of effort. In swimming, little things matter.

There is no mercy in the water; very little margin of error. In my experience, the Velocity Meter test provides the most important information we have available to help you swim faster. I hope that you will come to Islamorada or to Coronado and allow us to test you.

Yours in swimming,

Gary Sr.

Improving Your Start from the Block – Five Techniques to a Great Start


Part V: Five Nuances of a Great Start

While arguably the most important part of the start is the speed of the underwater dolphin kick once the swimmer is submerged, this series pertains to the technique from the starter’s command to take your mark up until the body is submerged.

We have discussed the two different basic techniques of track starts, weight forward and weight back, and the importance of coupling motions in improving the outcome of both techniques. However, there are five more important techniques to a great start that are often overlooked and that deserve discussion. Those are; the position of the stance, the position of the back foot, the hyper-streamline of the arms, the hip lift and the pointing of the feet.

Position of the Stance

The question of from where a swimmer should start his position, once the command from the starter to take the mark occurs, is controversial. I recall painfully watching the start of the 100 m freestyle in the 2004 Olympic Trials, when my son, Gary Jr., began from a full standing position, only to hear the beep go off before he had reached down and grabbed the front of the block. He was the last one off the block and broke out well behind the others. Unfortunately, the error may have cost him a position on the Olympic team for the 100 m freestyle.

With swimmers using the weight back start, it is particularly important to establish a stance with the hands relatively close to the front of the block, as it takes even more time to shift the weight to the back foot. Most of the elite swimmers of the world today will position their feet on the block, then bend down with the arms relaxed and hands dangling near the front of the block, or loosely holding on to it, in order to avoid the mishap of pulling backwards when the beep happens. The challenge is that a muscle that remains too long in a stretched position loses its potential for contraction. A swimmer does not want to remain in the cocked position any more than a baseball player wants to remain in a position with the bat cocked for too long of a time before the pitch. In other words, if a swimmer takes his mark and gets into the stretched, cocked position too early and remains there too long, the muscles will not contract as strongly, nor perform as well.

On the other extreme, it is not worth the risk, particularly with a weight back start, to begin the stance from a standing position, as it takes too long to get into the cocked position. Therefore, although this theory is unproven, the best position may be somewhere in the middle.

Whether using weight forward or back, I like to position the swimmer’s stance with the arms hanging down, but with the hands just below the knees, rather than near the block. First, this is a more comfortable position to be in than hanging all the way down, while waiting for the starter’s command. Second, it seems to position the swimmer’s hands close enough to the front of the block in order to bend down the rest of the way, grab the front of the block, and shift the weight backward without staying in that stretched position too long nor arriving so late as to miss the beep. The position seems to be the best compromise between the two extremes.

The Position of the Back Foot 

Whether there is a back foot wedge on the starting block or not, it is important to not be flat footed with the back foot. In other words, the foot should rest on the ball of the foot with the heel an inch or so off of the plate. The propulsion from the feet is derived from the front of the foot, not the back. With the heel slightly off the wedge, at the sound of the beep, the heel should drop down slightly then spring forward, producing greater power than if held down the entire time. Similar to doing a standing jump, the leg will produce more power with some downward motion first, rather than being held still prior to the start. If the heel is too far off of the wedge, it doesn’t seem to do as well.

Hyper Streamline at Entry 

The hyper streamline position is defined as having the chin on the chest, arms placed behind the head (as far as possible) squeezed together as closely as possible, pulled forward as far as possible, with the hands overlapped, aligned with the forearms, wrist over wrist, and with the fingers squeezed together. While there is some controversy among coaches as to which streamline position produces the least amount of frontal drag, it is interesting that virtually every elite swimmer enters the water in this same hyper streamlined position.

Since the frontal drag forces are proportional to the square of the swimmer’s speed, and that the speed of all swimmers at entry is approximately 15 mph, some 3 times faster than world record speed in the 50 m sprint, it is extremely important that the swimmer assumes the position of lowest drag coefficient at this critical time. The fact that nearly all of the elite swimmers are in the same hyper streamline position at the entry tends to support that this position causes the least frontal drag.

One concern of some swimmers and coaches is whether there is enough time to extend the head forward as the swimmer leaves the block and still return it to the flexed, chin-down position before entering the water. Since the head lift should be done quickly in order to produce as much kinetic energy from this motion, there is plenty of time to fully extend the neck and return the chin back to the chest before entry.

The Hip Lift

One of the most often overlooked techniques of a great start is the hip lift, right before entry. Lifting the hip slightly (perhaps 20 degrees), articulating the upper body forward (or downward), enables the swimmer to enter the water without going too deep and without causing too much splash. The amount of splash is roughly correlated with the drag caused at entry. The greater the splash, the more drag or resistance, and the more the swimmer will decelerate.

Without lifting the hip, or by keeping the body straight, the body will go too deep on the start. To avoid this, swimmer’s often bend the knees at entry. Either way, it will result in a slower start. After the hip lift occurs before entry, the upper body should enter the water at a 20-30 degree angle with the surface and the legs should be nearly parallel to the surface. For breaststroke starts, where the swimmer can go deeper, slightly more articulation of the upper body, or hip lift, is acceptable.

One can practice this motion on the deck of the pool by standing upright in the hyper streamlined position, then pushing the hips backward and the upper body forward to reach a 20-30 degree angle. This simple motion will enable swimmers to enter the water cleanly at the right depth and retain more speed.

Pointing the feet 

Perhaps the most common mistake I see on the start is failure to point the feet at entry. In a recent study in Germany, measuring passive drag forces of a swimmer, they found that the relaxed feet (hanging down) causes 40% more frontal drag than with the feet pointed backward. That was significantly more increase in frontal drag than any other bad body position that they tested. When a swimmer relaxes the feet off of the start, they will be hanging downward. If the swimmer does not make the effort to point them backward just before entry, the hanging feet will cause a huge splash and an increase in frontal drag. Even if everything else on the start is perfect, the hanging feet at entry will ‘kill’ a good start.

At The Race Club, before we even begin to teach the other techniques of a great start, we always start from the side of the pool with the swimmer practicing entry with a hyper streamlined front end and pointed feet at the back end. Both are critical to getting a fast start.

If you want to develop a better start, there is no substitute for practicing lots of starts. Don’t wait until a few days before competition to refine your technique. A great start requires many subtle but significant motions and positions. It takes time to develop and master each of these techniques to the point where you will be able to perform them well during the competition. Practice makes for perfection.

I also recommend that you have an experienced start coach and/or a slow-motion video of your dive, so that you can analyze each aspect of those that we have discussed. At the Race Club, we spend a considerable amount of time helping swimmers improve their starts, as it is so valuable, particularly in the sprints.

It is a bit disconcerting to start your race well behind your competitors. Let us help you get your races off on the right foot…or left foot, whichever is stronger.

Yours in swimming,

Gary Sr.

Read Improving Your Start from the Block – Part I: Track Starts

Read Improving Your Start from the Block – Part II: Coupling Motions, The Head

Improving Your Start from the Block – Leg Motion


Part IV: Coupling Motions, Leg Motion

Leg Motion

The third coupling motion is also important and that is the back leg lift. Elite swimmers, and particularly sprinters that depend on a great start, will lift the back foot quickly with a straight leg high into the air, creating a separation between the two feet in mid air of two or three feet. By the time the swimmer enters the water, the two feet are brought back together in order to align them at entry. The fast upward motion of this technique is done with a straight leg (lengthen the radius) in order to maximize the kinetic energy. Have you ever thought about how your back leg on your track start contributes to your propulsion?


Some of the coupling motions of the start take place after the propulsive forces have occurred. The head lift is occurring during the earliest part of the start, simultaneously with all three forces, back foot, arms and front foot. The back leg lift occurs after the arms and back foot have created their force, yet during the force from the front foot. The arm motion, head lift and back leg lift begin while the forces are taking place and end after all three forces are completed. In order for a coupling motion to be effective, the motion must take place either during the propulsive force or while the effect of that propulsion is occurring. Consider a long jumper, for example, who continues to swing the arms and legs in mid air, after the propulsive force of the foot has launched him into mid air.

As in all four swimming strokes, one must learn to use the three coupling motions effectively to get the very best swimming track start. Whether using weight forward or backward, these three motions can profoundly impact the distance one goes off the starting block.

Yours in swimming,

Gary Sr.

Read Improving Your Start from the Block – Part I: Track Starts

Read Improving Your Start from the Block – Part II: Coupling Motions, The Head

Improving Your Start from the Block – Arm Motion


Part III: Coupling Motions, The Arm Recovery

Arm Motion

The most powerful coupling motion of the dive is with the arms. The coupling energy of the arms is not only proportional to the square of the speed of the arm motion, but also to the square of the radius or length of the arm. A swimmer has the ability to change the speed and the length of the arm on the start and, because of the exponential relationship of both factors with kinetic energy, each has the ability to significantly change the outcome of the start. The following are the most common motions seen with the arms on the start.

  • Arm swing forward. This motion is most commonly seen on the weight forward start. With this technique, the arms swing forward from the front of the block, either straight or with a slight bend, while the head is lifted to reach the streamline position. This technique provides the least amount of coupling energy.
  • Arm/hand elevation. This technique can be used with either the weight forward or backward start. Rather than simply moving forward, the arms and hands move upward at the start, with greater bend in the elbow. Because the path of the hands and arms is longer with this technique, there is more velocity and therefore, more coupling energy with this motion, even though the length of the arm is reduced from the first motion.
  • Arms pulled to the swimmer’s side. This technique is not seen often at the elite level, but more commonly among younger swimmers. It is effective only with the weight back start. With this technique, the swimmer pulls on the front of the block with the arms and quickly moves the fully extended arm to his side, while the head is lifted. Once at the side, the arms swing more slowly back out front into the streamline position. Although this technique creates a lot of kinetic energy with the arms at the beginning of the start, stopping the motion of the arms at the side reduces that energy to zero.
  • Butterfly recovery on the start. This technique is the most powerful of all on the start because there is nearly a continuous fast motion of the arms from the starter’s beep until the swimmer’s entry into the water. It can only be done effectively with a weight back start. With this technique, the swimmer pulls on the front of the block (or bar) and, with the back arched, elevates the hands and arms above the head as they move forward into the streamline, very similar to a butterfly recovery motion. This circuitous motion can be done with either a slightly bent arm or a straight arm, with the longer straight arm creating even more coupling energy. The risk of this start technique is that the arms are coming together in front with such speed and energy that one can easily overshoot the hands, particularly with the straight arm, and end up with the arms crossed at entry, a disastrous complication. This technique also requires that the swimmer has extraordinary shoulder flexibility (extension backward).


Brad Tandy in the lane 8 in the finals of the 50 Freestyle in the Rio Olympics uses an over extended butterfly arm recovery on start, maximizing all coupling motion energy with head lift, arm swing and back leg lift. Which arm recovery do you use on your swimming start?

Yours in Swimming,

Gary Sr.

Read Improving Your Start from the Block – Part I: Track Starts

Read Improving Your Start from the Block – Part II: Coupling Motions, The Head

Read Improving Your Start from the Block – Part IV: Coupling Motions, The Leg Motion

Read Improving Your Start from the Block – Part V: Five Techniques to a Great Start

Improving Your Start from the Block – Fast Swimming Starts


Part II Coupling Motions: The Head

With either type of track start, there are three important coupling motions that will augment the forces of the swimmer leaving the block and result in a better dive. A coupling motion is a movement of some part of the swimmer’s body that produces no propulsive force by itself, yet increases the forces that create propulsion. The three coupling motions are the head lifting up, the arm motion and the back leg lift for fast swimming starts.

The adult head weighs approximately 12 pounds, so if one moves it around quickly, it can create quite a bit of energy. In martial arts, students learn to use their head as a weapon. It can also become a weapon for the start, if used properly.

The energy that the head provides on the start is related to the square of the speed at which it is lifted. If a swimmer takes his mark with the head extended forward, there is little room to further lift it and less kinetic energy that can be attained from its motion. Further, in the extended position, the swimmer is less relaxed, as the neck muscles are working to maintain that position.

Head Motion

At the sound of the starter’s beep, the head should be in the neutral position (looking down) and snapped upward to full extension as quickly as possible simultaneously with the push off of the block with the feet. This motion also helps project the swimmer forward. If the head is held in the neutral or down position, not only does the swimmer lose out on the coupling motion of the head lift, but he also tends to go downward toward the water, rather than forward.

Of course, once the head is fully extended, it must be immediately fully flexed back down, so that the chin is touching the chest, enabling the arms to get into the streamline position behind the head. With practice, there is enough time on the dive to lift the head fully, and then press the chin back down to the chest, prior to entering the water. How much are you using your head to add to your propulsion on your start?

Yours in Swimming,

Gary Sr.

Read Improving Your Start from the Block – Part I:Track Starts

Read Improving Your Start from the Block – Part III: Coupling Motions, The Arm Recovery

Read Improving Your Start from the Block – Part IV: Coupling Motions, The Leg Motion

Read Improving Your Start from the Block – Part V: Five Techniques to a Great Start

The Race Club is Hiring Swim Coaches

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The Race Club, with locations in the amazing tropical paradise of Islamorada in the Florida Keys and in Coronado, a beautiful island in San Diego, is hiring for staff coaching positions ranging from 3 month internships to Senior Staff and Site Directors for experienced, professional coaches and everything in between. Currently we are looking to hire a lead coach based in San Diego, CA.

The Race Club’s Primary Focus is on Swimming Technique and the Technical aspects of swimming. This non-traditional coaching position emphasizes teaching and the science of swimming where the coaching staff is expected to have or develop technical expertise and be on the cutting edge in the sport. This is a great opportunity to launch your coaching career to the next level by learning from world-renowned coaches and world-class athletes while applying proven fundamental progressions to a diverse population of swimmers.

Our Coaches must have a passion for swimming, curiosity and a likable personality with the ability to communicate positively and effectively with others. Swimming experience and success counts, however, all experience levels of coaches will be considered. Applicants should have talents, skills, experience and/or education outside the sport that effectively demonstrate intellect and capacity to learn. Specific skills in computer science, social media, technology, graphic arts, marketing and business administration are particularly valuable.

Benefits. Every day on the pool deck as a Race Club Coach is a step into the lab to learn at the highest level in the sport, develop and practice your coaching skills, both technical and interactive. Off of the deck, you will have the ability to contribute to building the preeminent swimming organization in the world. Opportunities for significant additional income, international exposure, and growth in a dynamic leader in the sport will be available for the best members of our staff. We are also a leader in swimming social media and online delivery of services, making a coaching position with the Race Club one of the most technologically innovative opportunities for coaches in the sport.

Join the Family. If you, or someone you know, is interested in this unique opportunity of coaching/teaching positions, please contact us. Email your resume to

Improving Your Start from the Block – Track Starts


Part I Track Starts

Nearly all swimmers today use a track start with one foot forward and the other back on the starting block. With the introduction of the back wedge on the top of the block in 2009, virtually all swimmers adopted the track start. Regardless of the type of start used, the favorable angle of the back wedge increases the potential force from the feet using the track start. The only swimmers that I do not recommend using the track start are older Masters swimmers that have trouble with balance and equilibrium. They are better off with both feet forward on the edge of the block.

There are two distinctly different types of track start, weight forward and weight back (or slingshot). With the weight forward start, the majority of the swimmer’s weight is placed on the front foot with the toes wrapped over the edge of the block. With the weight back start, at the command of ‘take your mark’, the swimmer shifts the majority of the body weight to the back foot by leaning backward a few degrees. In watching the Olympic Games in Rio, there appear to be a significant number of swimmers using both types of track start, weight forward and backward. Here are the advantages and disadvantages of each type.

Weight Forward


  • Faster reaction time to get off the block quicker
  • Enables fast dolphin kickers to get in the water sooner



  • Less propulsive force generated with nearly all force derived from front foot


Weight Back


  • Potential for more propulsion from arms, back and front foot
  • May increase the coupling energy from the arm motion



  • Slower reaction time to get off the block


With the weight forward start, most of the propulsion is coming from the front foot and since the weight is positioned further forward, it is the fastest way to leave the block. The center of the body’s mass is positioned directly over the hands which are either pulling upward on the front of the block or the bars on the top of the block. From that position, it is impossible to generate any meaningful propulsion from the arms. It is the front foot (leg) doing most of the propulsion, with some coming from the back foot.

With the weight back start, it is important that the body does not shift backward too far, which would require too much time for the swimmer to leave the block. Only a few degrees of motion are needed to shift the majority of weight to the back foot. From that position, with the center of mass behind the hands, one can generate some propulsion from the arms, with the hands wrapped around the front of the block or on the bars above the block, by pulling the body forward. The propulsion begins with the arms and the back foot simultaneously, then shifts to the front foot as the body moves forward. With the weight back start, there are three potential sources of propulsion, back foot, front foot and arms (hands), while with the weight forward start, the front foot does most of the work.

Deciding which track start to use is not easy. The outcome of either start, however, should not be judged by the reaction time to leave the block, but rather where the swimmer breaks out from under the water. This is influenced by the time required to leave the block, the propulsive force leaving the block (vertical leap ability), the frontal drag caused from arms, body, legs and feet upon the water entry, the mass (weight) of the swimmer, the speed of the underwater dolphin kick and the frontal drag and transitional speed at breakout.

In general, the weight forward start may be preferred by swimmers with exceptionally fast dolphin kicks, as it will enable the swimmer to enter the water sooner. The weight-back start is often preferred by swimmers that have strong upper bodies and arms, and with a bigger vertical leap (more fast twitch muscles). In order to overcome the disadvantage of the delay in leaving the block with the weight-back start, one must take advantage of using the forces from the arms and both feet.

The question of which foot goes forward is controversial. I have found that most swimmers prefer to place the dominant foot forward. Yet I have also seen some excellent swimmers that did the opposite. What is most important is that the swimmer feels comfortable in the selected position of the feet and that it results in the best start.

Regardless of which track start is used, weight forward or backward, both dives should incorporate the three coupling motions to augment the swimmer’s propulsive forces leaving the block. The three coupling motions of the start are the head lift, the arm motion and the upward kick of the rear leg. The amount of kinetic energy in those three motions can have a huge impact on the effectiveness of the dive. In the next article, we will discuss those three important coupling motions.

Yours in swimming,

Gary Sr.

Read Improving Your Start from the Block – Part II: Coupling Motions, The Head

Read Improving Your Start from the Block – Part III: Coupling Motions, The Arm Recovery

Read Improving Your Start from the Block – Part IV: Coupling Motions, The Leg Motion

Read Improving Your Start from the Block – Part V: Five Techniques to a Great Start