The Race Club – Swimming Camps • Coaching • Competitive Training • Advanced Techniques

As we continue the freestyle pull session with Artyom Machekin, Coach Gary teaches a swim progression using the FINIS ISO paddles. This progression is designed to get the most out of each phase of the underwater pull. Although these drills are technical, they allow the swimmer to realize the maximal efficiency for each phase of the underwater pull. Recently Coach Gary discovered emphasizing the back end of the pull can result in total velocity even though it may decrease stroke rate.  Artyom learned this technique using dryland exercises.  After his warmup, Artyom is now learning how to pull in the pool using this swim progression.

After performing some dryland exercises Artyom warmups with Coach Gary. Whenever we approach a workout it’s a good idea to implement drills and exercises that incorporate that technique. In our first video, Coach Gary discusses how to finish the pull by dorsee flexing the wrist through the back end of the pull cycle. Learn how we continue this ‘freestyle pull series’ as we warmup.

We recently worked with Belarus Olympian Artyom Machekin on the freestyle pulling motion.  Artyom competed for Belarus in the Tokyo Olympics clocking a personal best in the 100 free 48.6.   Since working with Olympian Brad Tandy, Coach Gary discusses his new findings on the Freestyle pulling motion and how to achieve the most out of the pull.  Before we enter the pool Artyom does some freestyle simulation and dryland exercises on deck in order to understand this swim technique. 

At the Race Club we see a lot of swimmers that have an out sweep in freestyle. This swim technique mistake is more common than an in sweep but we do see a lot of both problems. We have found the FINIS Iso Paddle to be a great tool to correct the out sweep. The design of this product creates resistance in either an out sweep or in sweep pulling motion that allows the athlete to understand how to pull correctly. Check out how Gary Sr works with the Race Club Campers that all had a problem ‘out sweeping’ in their freestyle swim technique.

TRC-Main Set of the Week

This IM main set is primarily focused on the middle part of the IM (backstroke and breaststroke) and fast transitions. Swim the 25s fly and free in the IMs fast and the back and breast around threshold pace. For the sets of 4×50, focus on fast turns between the strokes.

Freestyle Pulling Motion: Correcting the In Sweep

In the freestyle pull, because of the anatomy of the shoulder joint, there will always be some in sweep of the hand as it moves backward past the shoulder. The question is how much should the hand in sweep?

TRC-Main Set of the Week

We’re changing it up this week and throwing a kicking main set at you! We often find swimmers not working enough on their kick in an average week of workouts.

Freestyle Pulling Motion: The Out Sweep

The out sweep of the pulling hand in freestyle is one of five common pulling mistakes we find at The Race Club. In most cases, the out sweep occurs at the beginning of the catch during the lift phase.