Aqua Notes

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The Coupling Motions of the Start: The Arm Swing
The Coupling Motions of the Start: The Arm Swing
08/20/2019 | Backstroke Breaststroke Butterfly Freestyle
In previous Race Club articles, we have discussed the importance of the coupling motions in all four strokes and how significantly they can influence propulsion and a swimmer’s speed. The…
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A Great Pearl for Faster Freestyle Flip Turns
A Great Pearl for Faster Freestyle Flip Turns
08/01/2019 | Backstroke Breaststroke Butterfly Freestyle Turns
At The Race Club we pride ourselves in teaching all of our members to have fast turns in all strokes. They are just too important to not do well.  …
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Five Ways to Improve your Taper
Five Ways to Improve your Taper
07/18/2019 | Backstroke Breaststroke Butterfly Freestyle
Five Ways to Improve your Taper   In swimming, the idea of the perfect taper is mysterious and elusive. It is one of the biggest challenges for both the coach…
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Three Unique Techniques in Sun Yang’s 1500 m Freestyle
Three Unique Techniques in Sun Yang’s 1500 m Freestyle
07/12/2019 | Freestyle
  While Sun Yang is not the only great 1500 freestyler to use a hip-driven freestyle, he is the fastest one to do so, holding the world record at 14:31.02.…
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Why use a High Octane Freestyle Technique?
Why use a High Octane Freestyle Technique?
07/03/2019 | Freestyle
High Octane (Straight arm recovery) freestyle technique is somewhat controversial. I have found that some coaches either believe that using that technique may more likely cause shoulder problems, or that…
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Lane 2
Sprint Swim Training: Power
Sprint Swim Training: Power
06/25/2019 | Backstroke Breaststroke Butterfly Freestyle Strength Training
In swimming, we are focused on velocity. Our objective is to swim the desired distance in the least amount of time, and thus achieving a high average velocity for the…
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How to Determine your Ideal Stroke Rate
How to Determine your Ideal Stroke Rate
06/21/2019 | Backstroke Breaststroke Butterfly Freestyle
The velocity of a swimmer in any stroke is determine by the swimmer’s stroke rate (SR) multiplied by the swimmer’s distance per stroke (SR x DPS). They both count equally…
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The 1976 Summer Olympic Games of Montreal - Part 3
The 1976 Summer Olympic Games of Montreal - Part 3
06/11/2019 | Backstroke Breaststroke Butterfly Freestyle Starts Strength Training
The 1976 Summer Olympic Games of Montreal  Part III: The flag and the broom  On the morning of July 18, 1976, one day after the Opening Ceremony, our three men’s…
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Lane 2
Main Set of the Month: June 2019
Main Set of the Month: June 2019
06/04/2019 | Backstroke Breaststroke Butterfly Freestyle
This Main Set of the Month is brought to you by Troy Marcikic our new coach based out of Coronado! Troy grew up a soccer player and he switched to…
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The Summer Olympic Games of 1976 - Part 2
The Summer Olympic Games of 1976 - Part 2
06/04/2019 | Backstroke Breaststroke Butterfly Freestyle Starts Turns
The 1976 Summer Olympic Games of Montreal Part II: Olympic Swimming Training Camp To train the men’s swimmers for the 1976 Olympic Games of Montreal, the Team USA coaches wanted…
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The Summer Olympic Games of 1976 - Part 1
The Summer Olympic Games of 1976 - Part 1
05/28/2019 | Backstroke Breaststroke Butterfly Freestyle Starts Turns
The 1976 Summer Olympic Games of Montreal  Part I: The Assembly of the Olympic Team The 1976 Olympic Games of Montreal, Canada, produced two of the most fascinating stories in…
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The Most Transformative Swim Drill
The Most Transformative Swim Drill
05/15/2019 | Freestyle
This week, in Lanes 2-4, we feature my favorite drill, the six kick, one stroke drill using fins and a low-octane or bent-arm recovery. We use this drill in every…
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