Freestyle Underwater Pull Series: Phase II


The Front Quadrant Propulsive phase of the freestyle pull occurs when the hand reaches the 3 o’clock position on the 2 foot underwater circle and continues until the 6 o’clock position. During this phase the hand stops acting like a wing, applying downward force for lift and suddenly changes directions and accelerates backwards.

Freestyle Underwater Pull Series: Phase I


In the freestyle underwater pull, as the hand enters the water, fast swimmers create lift in the first phase of the pull. There are two reasons why the hand/arm create lift in the first phase of the underwater pull. Discover why lift is important and how long we typically spend in the “lift phase” for both hip and shoulder driven freestyle in this Analysis of the Freestyle Underwater Pull by Gary Hall Sr.

Freestyle Underwater Pull Series: Introduction


How the hand and forearm are used to propel a swimmer through the water has been the subject of great debate and controversy since the advent of modern competitive swimming. We like to study the history of swimming and why the fastest swimmers swim the way they do. Then we can take that analysis and couple it with science to come to some conclusions on what might be the fastest way to swim.  We break down each millisecond of the arm cycle to show what happens when we swim. We look at why everything we do is important, from the moment our hand enters the water, through it’s underwater phases and through the recovery. Gary Hall Sr. begins the Freestyle Underwater Pull series with this Introduction. It is a History of Analysis of the freestyle pull in the sport of Swimming. We will break down the underwater cycle into 4 phases and prepare you for our own analysis of the freestyle arm cycle.

Platinum Performance

1 Comment

Platinum Performance is a nutraceutical company based in Buellton, CA. They create their own product line of supplements. Now more than ever it is imperative for an athlete consuming nutritional supplements to know their source. An athlete risks their reputation and career on the integrity of the nutritional supplement company they choose. Why take that risk? Platinum has supplements for people of all ages and nutritional needs.

Platinum Performance Quality
• All formulas are developed and produced in our own California facility
• All formulas are tested for banned substances, eliminating the possibility of cross contamination
• Highly bio-available ingredients
• Sourced from high quality suppliers
• Each lot of raw ingredients is tested for purity and potency before entering the facility
• All Platinum suppliers are vetted and certified
• Internal quality assurance team

Secret Tip: Rangs Jr.

Leave a comment

The Rangs Jr. is originally designed to fit around the thighs of age group swimmers. It is a way to give floatation to the lower body and allow a kick, without using a pullboy. We encourage kicking all the time, and a lot! At the Race Club, we use this tool in a new way. Here’s the secret tip: Discover how to improve your ‘high elbow catch’ or early vertical forearm during the underwater pull with a pair of Rangs Jr. on your biceps.

Secret Tip: How to position your hands underwater


A lot of times we take things for granted such as how my hands are held underwater. In this video, Gary Sr. explains how to position your hands underwater. Is there a way to do it or do we just do what comes naturally to us? A lot of beginners are taught they should cup the hand with closed fingers or to ‘scoop ice cream’. Is this the most efficient way to pull? How do you hold your hands underwater? Learn the most efficient way to hold your hands underwater as Gary Hall Sr. demonstrates how a small change in the position of the hand will drastically effect results. He not only shows how to position your hands, but why. How do we change habits we have developed over the years? The science behind the water molecules that we pull against could make you want to alter your hand position.

First Wave Open Water Lesson: The Exit

Leave a comment

There’s nothing worse than out swimming a competitor and then watch them ride a wave past you to the finish. From the beaches of La Jolla San Diego, First Wave Swim Academy’s Matt Macedo tells us how to exit the Ocean during an open water race including how to see the wave coming in order to catch the wave as well as different techniques to ride the wave in. Plan ahead and know how to take advantage of the surf to come out ahead of your competitors. The ocean is an unpredictable part of nature, but the more you know how to read the waves, the more it can benefit you in open water racing and triathlons. Matt is now the Head Coach for the men’s swim team of UC San Diego. GO TRITONS!

Interview Flowers Sea Swim Champs

Leave a comment

At the 2011 Flowers Sea, Swim Eva Fabian won the women’s side of the competition with a time that would have placed her 4th overall. Chip Peterson was the Men’s champion and won $5,000 for his course record time. Max Fabian was the Men’s runner up. Gary Hall Sr. discusses their race strategy and how it paid off, or didn’t. Open water swimming is increasingly becoming a popular sport. The Flowers Sea Swim has been going on for 23 years. Almost everyone of the almost 1,000 swimmers who race wins prizes at the end of the race. It’s a great experience and fun 1 mile race for anyone who wants to compete in the warm, clear waters of Grand Cayman.


Interview Penny Palfrey


Penny Palfrey speaks about her 67.2 mile world record (for both Women and Men) swim from Little to Grand Cayman Island. She talks about currents so strong that lead to ‘maintenance swimming’, Oceanic White Tip Reef Sharks that shadowed her for 8 hours, Portuguese Man O War stings and the remedies they used to heal a seriously swollen tongue. This is an unbelievable story. We were honored to take a bit of Penny’s time at the Flowers Sea Swim just days after this World Record Unassisted Open Water Solo Swim. She is without a doubt the bravest swimmer we have ever met.

Intro Song: Drag along behind (aboombong) / CC BY-NC-SA 3.0Credits Song NME DMO VRS / wedontmakemistakes (Lame Drivers) / CC BY-NC-SA 3.0

Interview Christine Jennings and Alex Meyer

Leave a comment

Gary Hall Sr. sits down with Open Water Champs Christine Jennings and Alex Meyer to talk about how they went from traditional pool swimming to open water. The sport of open water swimming is quickly becoming popular. There are major differences between pool swimming and open water swimming. Hear from some of the best as they explain the differences and how their background in poll swimming helped them in open water swimming. They also discuss the tragic death of their teammate Fran Crippen and the dangers involved with the sport. Alex is the 2011 Open Water National Champion and Christine was runner up behind Eva Fabian.