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In our previous video, Mike and Cinde learned the high octane sprint freestyle technique. Each of them had some minor adjustments they made and are on the right track however maintaining this high energy stroke is difficult. In this final part of the Arm Recovery series Mike and Cinde learn how they will be able to maintain this high octane, energy deficient stroke. These swimmers share many of the same problems we see with our campers whether they are age group, masters or elite swimmers. Let us know if you can relate and how you improve this sprint freestyle technique?

There is a good reason every fast 50 freestyler in the world swims with a high octane stroke. This 2 part series Coach Gary Sr explores strength training, swim drills and swim technique that enable swimmers to maintain the fastest freestyle swim possible. Coach Gary Sr works with Masters swimmers Cinde and Mike Boosin. Cinde was a professional volleyball player who was recently turned on to Masters swimming through her husband Mike. Mike is a world class Masters swimmer and is looking to get even faster. Obtaining a proper sprint freestyle swim technique is not easy to maintain for very long. This video explores the proper high octane technique as well as swim drills.

Of all three freestyle techniques, Shoulder-Driven Freestyle is by far the most common one used. Shoulder-Driven Freestyle is the only technique a swimmer should use for sprinting and for women, it is the most common technique used in all Freestyle races. In this video, we continue working with rising superstar Josh Zuchowski and his two Race Club teammates, Corley and Rachel, with the Six Kick Three Stroke swim drill to help their Shoulder-Driven Freestyle techniques. This important swim drill will helps them learn the correct freestyle recovery technique, harnessing the energy from a fast shoulder rotation and arm entry to increase the power of the pull and kick. Being powerful in the water is not just about how strong the arms and legs are. It has a lot to do with how well a swimmer uses the body motions to increase power. Fast shoulder rotation and aggressive hand and arm entries help our swimmers become faster freestylers.

In this final installment of our Swimming Starts series with Paralympian Lizzi Smith, she finally begins seeing some great results. Once Lizzi learned the dryland progression she then took to the blocks to try out the Brad Tandy swimming start. At first she was having difficulty with the head lift. Lizzi then practiced running starts in order to make her more comfortable with this head lift motion. Once Lizzi started getting the head lift She moved on to the arm swing using a Rocking Chair swim drill. Maybe the most difficult to achieve, the leg kick proved to be challenging but Lizzi started to get it! As with most of our campers when learning this swimming start we find that getting one or two of the coupling motions is common but not all three. We take the swimmer back to the drills that pertain to each coupling motions and eventually they get it. Once you master this start, we recommend doing 100 practice starts before performing in a race. Thanks for watching this series!!!

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Comprehensive Training with The Race Club COVID has managed to disrupt the training of most swimmers around the world. Many of our Race Club swimmers have not…

This week, in our newly released video on freestyle arm recovery, we take a close look at two commonly seen problems found in two very strong Masters swimmers, Cindie and Mike Boosin. The first problem is using a flatter, horizontal freestyle arm recovery, rather than a more vertical arm recovery.

Shoulder Driven Freestyle for Women

Of the three freestyle techniques, shoulder-driven, hip-driven and hybrid, why is it that nearly all elite women use shoulder-driven freestyle technique for all of the freestyle events from 50 meters to 1500 meters?