Aqua Notes

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Lane 2
Main Set of the Month: April 2019
Main Set of the Month: April 2019
04/10/2019 | Backstroke Breaststroke Butterfly Freestyle
This is a set that I borrowed from Mike Bottom, Head Coach of the University of Michigan and former Head Coach of The Race Club.  The goal of this anaerobic…
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What Octane Rating do you have on your Freestyle Recovery?
What Octane Rating do you have on your Freestyle Recovery?
04/09/2019 | Freestyle
At The Race Club we use the analogy of Octane ratings in gasoline to describe the different arm recovery motions in freestyle. Octane is a low molecular weight hydrocarbon that…
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What is your Baseline Freestyle Speed?
What is your Baseline Freestyle Speed?
04/02/2019 | Freestyle
At The Race Club, we look at the freestyle kicking speed as the baseline speed for your freestyle. In other words, your all-out kicking speed for 50 yards is your…
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Understanding the 4 Basic Sciences of Fast Swimming
Understanding the 4 Basic Sciences of Fast Swimming
03/21/2019 |
Introduction Swimming fast is primarily the result of the effective application of four broad basic sciences, Physics, Physiology, Kinesiology and (lumped together) Neural, Cognitive and Behavioral Sciences. All four of…
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Physiology for Swimmers, Coaches and Parents - Part III Muscle Composition
Physiology for Swimmers, Coaches and Parents - Part III Muscle Composition
03/12/2019 | Strength Training
Whether we turn out to be a better sprinter or endurance athlete is largely determined by the composition of our muscle fibers. There are three types of fibers; slow-twitch (type…
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Improving your Swimming Race Starts off the Blocks
Improving your Swimming Race Starts off the Blocks
03/05/2019 | Starts
The Three Techniques of a Clean Entry for Swimming Race Starts  When a swimmer’s hands first strike the water on the swimming start, the speed of the swimmer will never reach anywhere…
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Butterfly Stroke: Why I like Rikako Ikee’s Butterfly Technique
Butterfly Stroke: Why I like Rikako Ikee’s Butterfly Technique
02/26/2019 | Butterfly
Rikako Ikee has already proven to be one of the fastest women butterfly swimming competitors in the world. Watching Rikako  swimming butterfly, you will see that she has very high recovering arms…
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Lane 2
Main Set of the Month: February 2019
Main Set of the Month: February 2019
02/26/2019 | Backstroke Breaststroke Butterfly Freestyle
This is set that was introduced to me by Coley Stickels, Assistant Head Coach at Indiana University. The set is based upon a German study on cyclists, not swimmers, but…
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Gold Member List - Winter/Spring Season (Jan-April)
Gold Member List - Winter/Spring Season (Jan-April)
02/18/2019 |
  Congratulations to our Race Club Family for achieving their goal times! We always stress the importance of goal setting, but its even more incredible to make those goals. It…
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Peak Performance Sports Psychology Mental Toughness: Are you Anchoring to Improve your Swimming Performances?
Peak Performance Sports Psychology Mental Toughness: Are you Anchoring to Improve your Swimming Performances?
02/12/2019 |
At The Race Club camps, our fifth and final point of peak performance mental toughness training is called anchoring. Anchoring is sports psychology that the swimmer does or says or…
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Swimming Fast: Is it your Mission?
Swimming Fast: Is it your Mission?
02/05/2019 | Backstroke Breaststroke Butterfly Freestyle
At The Race Club we speak often about the importance of mental toughness in excelling in swimming races. We outline five important steps that are essential in developing mental toughness,…
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Freestyle Swimming Strokes: The Magic of 90
Freestyle Swimming Strokes: The Magic of 90
01/29/2019 | Backstroke Freestyle
Swimming Stroke Rates for Freestyle and Backstroke Freestyle swimming strokes for freestyle and backstroke involve the number 90. I believe that everything in the world involves mathematics. The way objects…
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