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SWIM WITH THE RACE CLUB

The Race Club is a place for swimmers of all ages and abilities to come together to improve their swimming technique and become a better athlete. By signing up for a Race Club membership you will gain access to swim instruction videos, dryland workout videos, custom swim training schedules, and exclusive Aqua Notes blogs that provide training on skills such as how to do a swimming flip turn, breathing while swimming, and more. From leisure and beginner swimmers to fitness swimmers and competitive athletes, our swim instruction resources are designed to help all of our members overcome their personal challenges and reach their goals. Become a Race Club subscriber today to start your journey toward becoming a better swimmer!

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Charlie Hall – Warm Up

Charlie Hall, a junior at high school, has recently uncovered his passion for swimming. As the son of Gary Hall Jr., a 10-time Olympic medalist, and the grandson of renowned coach Gary Hall Sr., Charlie is brimming with potential.

Join the club to access this page! You must purchase one of our Race Club memberships: The Race Club Membership – 2, Monthly, The Race Club Membership – 2, Annual, The Race Club Membership (Lane 2 Only) – 2, Monthly, The Race Club Membership (Lane 2 Only) – 2, Annual, The Race Club Membership – Bronze – Monthly, The Race Club Membership – Bronze – Annual, The Race Club Membership – 4: Pro, Monthly, The Race Club Membership – 4: Pro, Annual, The Race Club Membership – 4: Elite, Monthly, The Race Club Membership – 4: Elite, Annual, The Race Club Membership – 4: Pro, 4-Month Bundle, The Race Club Membership – 4: Elite, 4-Month Bundle, The Race Club Membership – 4: Premium, Monthly, The Race Club Membership – 4: Premium, 4-Month Bundle, The Race Club Membership – 4: Premium, Annual, The Race Club Membership – Gold – Pro Coach, Monthly, The Race Club Membership – Gold – Elite – Alex Meyer – $375/month or $3500/year, Monthly, The Race Club Membership – Gold – Elite – Dr Megan Cannon $375/month or $3500/year, Monthly, The Race Club Membership – Gold – Premium – Gary Hall Jr – $425/month or $4000/year, Monthly, The Race Club Membership – Gold – Premium – Gary Hall Sr – $425/month or $4000/year, Monthly, The Race Club Membership – Gold – Pro Coach, Annual, The Race Club Membership – Gold – Elite – Alex Meyer – $375/month or $3500/year, Annual, The Race Club Membership – Gold – Elite – Dr Megan Cannon $375/month or $3500/year, Annual, The Race Club Membership – Gold – Premium – Gary Hall Jr – $425/month or $4000/year, Annual, The Race Club Membership – Gold – Premium – Gary Hall Sr – $425/month or $4000/year, Annual, The Race Club Membership – 3, Annual, The Race Club Membership – 3, Monthly, The Race Club Membership – Silver – Monthly or The Race Club Membership – Silver – Annual

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Butterfly and Freestyle Analysis – Dylan Carter

Olympian Dylan Carter, a formidable sprinter in the highly competitive 50-meter Butterfly and Freestyle events, collaborates with esteemed Coach Gary Hall Sr for an in-depth analysis of his swimming technique. As a world-class athlete aiming for perfection, Dylan sought to refine minor aspects of his stroke that could significantly enhance his speed. Coach Gary, utilizing advanced Smart Paddle technology, meticulously examined Dylan’s pulling motion in both the Butterfly and Freestyle strokes. This cutting-edge technology provides detailed insights into the biomechanics of swimming, allowing for precise adjustments.

Join the club to access this page! You must purchase one of our Race Club memberships: The Race Club Membership – 2, Monthly, The Race Club Membership – 2, Annual, The Race Club Membership (Lane 2 Only) – 2, Monthly, The Race Club Membership (Lane 2 Only) – 2, Annual, The Race Club Membership – Bronze – Monthly, The Race Club Membership – Bronze – Annual, The Race Club Membership – 4: Pro, Monthly, The Race Club Membership – 4: Pro, Annual, The Race Club Membership – 4: Elite, Monthly, The Race Club Membership – 4: Elite, Annual, The Race Club Membership – 4: Pro, 4-Month Bundle, The Race Club Membership – 4: Elite, 4-Month Bundle, The Race Club Membership – 4: Premium, Monthly, The Race Club Membership – 4: Premium, 4-Month Bundle, The Race Club Membership – 4: Premium, Annual, The Race Club Membership – Gold – Pro Coach, Monthly, The Race Club Membership – Gold – Elite – Alex Meyer – $375/month or $3500/year, Monthly, The Race Club Membership – Gold – Elite – Dr Megan Cannon $375/month or $3500/year, Monthly, The Race Club Membership – Gold – Premium – Gary Hall Jr – $425/month or $4000/year, Monthly, The Race Club Membership – Gold – Premium – Gary Hall Sr – $425/month or $4000/year, Monthly, The Race Club Membership – Gold – Pro Coach, Annual, The Race Club Membership – Gold – Elite – Alex Meyer – $375/month or $3500/year, Annual, The Race Club Membership – Gold – Elite – Dr Megan Cannon $375/month or $3500/year, Annual, The Race Club Membership – Gold – Premium – Gary Hall Jr – $425/month or $4000/year, Annual, The Race Club Membership – Gold – Premium – Gary Hall Sr – $425/month or $4000/year, Annual, The Race Club Membership – 3, Annual, The Race Club Membership – 3, Monthly, The Race Club Membership – Silver – Monthly or The Race Club Membership – Silver – Annual

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Starts – Dylan Carter Review

Olympian Dylan Carter takes a deep dive into his Velocity Meter Studies alongside Race Club head coach Gary Hall Sr. This collaboration is part of Dylan’s meticulous preparation for the Paris Olympics, where every millisecond counts. In his quest to perfect his start, Dylan visited us with the aim of refining this critical phase of his race.

Join the club to access this page! You must purchase one of our Race Club memberships: The Race Club Membership – 2, Monthly, The Race Club Membership – 2, Annual, The Race Club Membership (Lane 2 Only) – 2, Monthly, The Race Club Membership (Lane 2 Only) – 2, Annual, The Race Club Membership – Bronze – Monthly, The Race Club Membership – Bronze – Annual, The Race Club Membership – 4: Pro, Monthly, The Race Club Membership – 4: Pro, Annual, The Race Club Membership – 4: Elite, Monthly, The Race Club Membership – 4: Elite, Annual, The Race Club Membership – 4: Pro, 4-Month Bundle, The Race Club Membership – 4: Elite, 4-Month Bundle, The Race Club Membership – 4: Premium, Monthly, The Race Club Membership – 4: Premium, 4-Month Bundle, The Race Club Membership – 4: Premium, Annual, The Race Club Membership – Gold – Pro Coach, Monthly, The Race Club Membership – Gold – Elite – Alex Meyer – $375/month or $3500/year, Monthly, The Race Club Membership – Gold – Elite – Dr Megan Cannon $375/month or $3500/year, Monthly, The Race Club Membership – Gold – Premium – Gary Hall Jr – $425/month or $4000/year, Monthly, The Race Club Membership – Gold – Premium – Gary Hall Sr – $425/month or $4000/year, Monthly, The Race Club Membership – Gold – Pro Coach, Annual, The Race Club Membership – Gold – Elite – Alex Meyer – $375/month or $3500/year, Annual, The Race Club Membership – Gold – Elite – Dr Megan Cannon $375/month or $3500/year, Annual, The Race Club Membership – Gold – Premium – Gary Hall Jr – $425/month or $4000/year, Annual, The Race Club Membership – Gold – Premium – Gary Hall Sr – $425/month or $4000/year, Annual, The Race Club Membership – 3, Annual, The Race Club Membership – 3, Monthly, The Race Club Membership – Silver – Monthly or The Race Club Membership – Silver – Annual

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Hybrid Freestyle Progression

Hybrid freestyle is a swimming technique that stands out due to its asymmetrical stroke cycle, where one hand remains extended in front longer than the other. This method is favored by some of the fastest swimmers globally, particularly in the 100 and 200 freestyle events.

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Fast Flip Turns

There’s no better chance to enhance your swimming speed than by mastering fast flip turns. After all, swimmers often make mistakes under the flags. At the Race Club, we employ a series of progressive drills to refine the flip turn technique.

Join the club to access this page! You must purchase one of our Race Club memberships: The Race Club Membership – 2, Monthly, The Race Club Membership – 2, Annual, The Race Club Membership (Lane 2 Only) – 2, Monthly, The Race Club Membership (Lane 2 Only) – 2, Annual, The Race Club Membership – Bronze – Monthly, The Race Club Membership – Bronze – Annual, The Race Club Membership – 4: Pro, Monthly, The Race Club Membership – 4: Pro, Annual, The Race Club Membership – 4: Elite, Monthly, The Race Club Membership – 4: Elite, Annual, The Race Club Membership – 4: Pro, 4-Month Bundle, The Race Club Membership – 4: Elite, 4-Month Bundle, The Race Club Membership – 4: Premium, Monthly, The Race Club Membership – 4: Premium, 4-Month Bundle, The Race Club Membership – 4: Premium, Annual, The Race Club Membership – Gold – Pro Coach, Monthly, The Race Club Membership – Gold – Elite – Alex Meyer – $375/month or $3500/year, Monthly, The Race Club Membership – Gold – Elite – Dr Megan Cannon $375/month or $3500/year, Monthly, The Race Club Membership – Gold – Premium – Gary Hall Jr – $425/month or $4000/year, Monthly, The Race Club Membership – Gold – Premium – Gary Hall Sr – $425/month or $4000/year, Monthly, The Race Club Membership – Gold – Pro Coach, Annual, The Race Club Membership – Gold – Elite – Alex Meyer – $375/month or $3500/year, Annual, The Race Club Membership – Gold – Elite – Dr Megan Cannon $375/month or $3500/year, Annual, The Race Club Membership – Gold – Premium – Gary Hall Jr – $425/month or $4000/year, Annual, The Race Club Membership – Gold – Premium – Gary Hall Sr – $425/month or $4000/year, Annual, The Race Club Membership – 3, Annual, The Race Club Membership – 3, Monthly, The Race Club Membership – Silver – Monthly or The Race Club Membership – Silver – Annual

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Teaching the Spin Turn

At The Race Club, we specialize in teaching a unique swim technique called the spin turn. While many coaches rely on the traditional ‘elbow your brother, call your mother’ approach, our spin turn technique offers a dynamic alternative that harnesses the power of inertia.

Join the club to access this page! You must purchase one of our Race Club memberships: The Race Club Membership – 2, Monthly, The Race Club Membership – 2, Annual, The Race Club Membership (Lane 2 Only) – 2, Monthly, The Race Club Membership (Lane 2 Only) – 2, Annual, The Race Club Membership – Bronze – Monthly, The Race Club Membership – Bronze – Annual, The Race Club Membership – 4: Pro, Monthly, The Race Club Membership – 4: Pro, Annual, The Race Club Membership – 4: Elite, Monthly, The Race Club Membership – 4: Elite, Annual, The Race Club Membership – 4: Pro, 4-Month Bundle, The Race Club Membership – 4: Elite, 4-Month Bundle, The Race Club Membership – 4: Premium, Monthly, The Race Club Membership – 4: Premium, 4-Month Bundle, The Race Club Membership – 4: Premium, Annual, The Race Club Membership – Gold – Pro Coach, Monthly, The Race Club Membership – Gold – Elite – Alex Meyer – $375/month or $3500/year, Monthly, The Race Club Membership – Gold – Elite – Dr Megan Cannon $375/month or $3500/year, Monthly, The Race Club Membership – Gold – Premium – Gary Hall Jr – $425/month or $4000/year, Monthly, The Race Club Membership – Gold – Premium – Gary Hall Sr – $425/month or $4000/year, Monthly, The Race Club Membership – Gold – Pro Coach, Annual, The Race Club Membership – Gold – Elite – Alex Meyer – $375/month or $3500/year, Annual, The Race Club Membership – Gold – Elite – Dr Megan Cannon $375/month or $3500/year, Annual, The Race Club Membership – Gold – Premium – Gary Hall Jr – $425/month or $4000/year, Annual, The Race Club Membership – Gold – Premium – Gary Hall Sr – $425/month or $4000/year, Annual, The Race Club Membership – 3, Annual, The Race Club Membership – 3, Monthly, The Race Club Membership – Silver – Monthly or The Race Club Membership – Silver – Annual

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Starts with Dylan Carter

In anticipation of the Olympic Games in Paris, Dylan Carter visited us to enhance his starting technique. Dylan ranks among the swiftest globally in the 50-meter butterfly and freestyle events.

Backstroke – Building Good Technique

At the Race Club we dedicate each session to a specific swimming stroke. The three most important aspects to a fast backstroke are stroke rate, stroke rate and stroke rate. However we want to ensure swimmers have a good technique that includes good rotation, the correct head position and pulling motion before working on stroke rate.

Join the club to access this page! You must purchase one of our Race Club memberships: The Race Club Membership – 2, Monthly, The Race Club Membership – 2, Annual, The Race Club Membership (Lane 2 Only) – 2, Monthly, The Race Club Membership (Lane 2 Only) – 2, Annual, The Race Club Membership – Bronze – Monthly, The Race Club Membership – Bronze – Annual, The Race Club Membership – 4: Pro, Monthly, The Race Club Membership – 4: Pro, Annual, The Race Club Membership – 4: Elite, Monthly, The Race Club Membership – 4: Elite, Annual, The Race Club Membership – 4: Pro, 4-Month Bundle, The Race Club Membership – 4: Elite, 4-Month Bundle, The Race Club Membership – 4: Premium, Monthly, The Race Club Membership – 4: Premium, 4-Month Bundle, The Race Club Membership – 4: Premium, Annual, The Race Club Membership – Gold – Pro Coach, Monthly, The Race Club Membership – Gold – Elite – Alex Meyer – $375/month or $3500/year, Monthly, The Race Club Membership – Gold – Elite – Dr Megan Cannon $375/month or $3500/year, Monthly, The Race Club Membership – Gold – Premium – Gary Hall Jr – $425/month or $4000/year, Monthly, The Race Club Membership – Gold – Premium – Gary Hall Sr – $425/month or $4000/year, Monthly, The Race Club Membership – Gold – Pro Coach, Annual, The Race Club Membership – Gold – Elite – Alex Meyer – $375/month or $3500/year, Annual, The Race Club Membership – Gold – Elite – Dr Megan Cannon $375/month or $3500/year, Annual, The Race Club Membership – Gold – Premium – Gary Hall Jr – $425/month or $4000/year, Annual, The Race Club Membership – Gold – Premium – Gary Hall Sr – $425/month or $4000/year, Annual, The Race Club Membership – 3, Annual, The Race Club Membership – 3, Monthly, The Race Club Membership – Silver – Monthly or The Race Club Membership – Silver – Annual

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Starts Dryland

Brad Tandy transformed the swimming start technique, prompting the swimming world to reconsider the optimal use of the head, arms, and legs for a faster start. We had the privilege of collaborating with and learning directly from the man himself, and have been teaching his start technique ever since.

Join the club to access this page! You must purchase one of our Race Club memberships: The Race Club Membership – 2, Monthly, The Race Club Membership – 2, Annual, The Race Club Membership (Lane 2 Only) – 2, Monthly, The Race Club Membership (Lane 2 Only) – 2, Annual, The Race Club Membership – Bronze – Monthly, The Race Club Membership – Bronze – Annual, The Race Club Membership – 4: Pro, Monthly, The Race Club Membership – 4: Pro, Annual, The Race Club Membership – 4: Elite, Monthly, The Race Club Membership – 4: Elite, Annual, The Race Club Membership – 4: Pro, 4-Month Bundle, The Race Club Membership – 4: Elite, 4-Month Bundle, The Race Club Membership – 4: Premium, Monthly, The Race Club Membership – 4: Premium, 4-Month Bundle, The Race Club Membership – 4: Premium, Annual, The Race Club Membership – Gold – Pro Coach, Monthly, The Race Club Membership – Gold – Elite – Alex Meyer – $375/month or $3500/year, Monthly, The Race Club Membership – Gold – Elite – Dr Megan Cannon $375/month or $3500/year, Monthly, The Race Club Membership – Gold – Premium – Gary Hall Jr – $425/month or $4000/year, Monthly, The Race Club Membership – Gold – Premium – Gary Hall Sr – $425/month or $4000/year, Monthly, The Race Club Membership – Gold – Pro Coach, Annual, The Race Club Membership – Gold – Elite – Alex Meyer – $375/month or $3500/year, Annual, The Race Club Membership – Gold – Elite – Dr Megan Cannon $375/month or $3500/year, Annual, The Race Club Membership – Gold – Premium – Gary Hall Jr – $425/month or $4000/year, Annual, The Race Club Membership – Gold – Premium – Gary Hall Sr – $425/month or $4000/year, Annual, The Race Club Membership – 3, Annual, The Race Club Membership – 3, Monthly, The Race Club Membership – Silver – Monthly or The Race Club Membership – Silver – Annual

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Determining How Many Dolphin Kicks

Understanding the importance of dolphin kicking in swimming can significantly impact your performance. While elite swimmers can execute a dolphin kick to 15 meters with incredible speed, it doesn’t necessarily mean this approach is suitable for everyone.

Join the club to access this page! You must purchase one of our Race Club memberships: The Race Club Membership – 2, Monthly, The Race Club Membership – 2, Annual, The Race Club Membership (Lane 2 Only) – 2, Monthly, The Race Club Membership (Lane 2 Only) – 2, Annual, The Race Club Membership – Bronze – Monthly, The Race Club Membership – Bronze – Annual, The Race Club Membership – 4: Pro, Monthly, The Race Club Membership – 4: Pro, Annual, The Race Club Membership – 4: Elite, Monthly, The Race Club Membership – 4: Elite, Annual, The Race Club Membership – 4: Pro, 4-Month Bundle, The Race Club Membership – 4: Elite, 4-Month Bundle, The Race Club Membership – 4: Premium, Monthly, The Race Club Membership – 4: Premium, 4-Month Bundle, The Race Club Membership – 4: Premium, Annual, The Race Club Membership – Gold – Pro Coach, Monthly, The Race Club Membership – Gold – Elite – Alex Meyer – $375/month or $3500/year, Monthly, The Race Club Membership – Gold – Elite – Dr Megan Cannon $375/month or $3500/year, Monthly, The Race Club Membership – Gold – Premium – Gary Hall Jr – $425/month or $4000/year, Monthly, The Race Club Membership – Gold – Premium – Gary Hall Sr – $425/month or $4000/year, Monthly, The Race Club Membership – Gold – Pro Coach, Annual, The Race Club Membership – Gold – Elite – Alex Meyer – $375/month or $3500/year, Annual, The Race Club Membership – Gold – Elite – Dr Megan Cannon $375/month or $3500/year, Annual, The Race Club Membership – Gold – Premium – Gary Hall Jr – $425/month or $4000/year, Annual, The Race Club Membership – Gold – Premium – Gary Hall Sr – $425/month or $4000/year, Annual, The Race Club Membership – 3, Annual, The Race Club Membership – 3, Monthly, The Race Club Membership – Silver – Monthly or The Race Club Membership – Silver – Annual

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Butterfly Swim Drills

At the Race Club, we employ a variety of swim drills to develop an effective butterfly stroke technique. The butterfly stroke demands significant strength and endurance to achieve speed. It’s crucial for a swimmer to have a technique that conserves energy efficiently. To excel in the 100 and 200-meter butterfly events, a swimmer needs to breathe while maintaining an optimal technique, which involves a strong kick, a powerful arm recovery, and utilizing the neck’s full range of motion.

Join the club to access this page! You must purchase one of our Race Club memberships: The Race Club Membership – 2, Monthly, The Race Club Membership – 2, Annual, The Race Club Membership (Lane 2 Only) – 2, Monthly, The Race Club Membership (Lane 2 Only) – 2, Annual, The Race Club Membership – Bronze – Monthly, The Race Club Membership – Bronze – Annual, The Race Club Membership – 4: Pro, Monthly, The Race Club Membership – 4: Pro, Annual, The Race Club Membership – 4: Elite, Monthly, The Race Club Membership – 4: Elite, Annual, The Race Club Membership – 4: Pro, 4-Month Bundle, The Race Club Membership – 4: Elite, 4-Month Bundle, The Race Club Membership – 4: Premium, Monthly, The Race Club Membership – 4: Premium, 4-Month Bundle, The Race Club Membership – 4: Premium, Annual, The Race Club Membership – Gold – Pro Coach, Monthly, The Race Club Membership – Gold – Elite – Alex Meyer – $375/month or $3500/year, Monthly, The Race Club Membership – Gold – Elite – Dr Megan Cannon $375/month or $3500/year, Monthly, The Race Club Membership – Gold – Premium – Gary Hall Jr – $425/month or $4000/year, Monthly, The Race Club Membership – Gold – Premium – Gary Hall Sr – $425/month or $4000/year, Monthly, The Race Club Membership – Gold – Pro Coach, Annual, The Race Club Membership – Gold – Elite – Alex Meyer – $375/month or $3500/year, Annual, The Race Club Membership – Gold – Elite – Dr Megan Cannon $375/month or $3500/year, Annual, The Race Club Membership – Gold – Premium – Gary Hall Jr – $425/month or $4000/year, Annual, The Race Club Membership – Gold – Premium – Gary Hall Sr – $425/month or $4000/year, Annual, The Race Club Membership – 3, Annual, The Race Club Membership – 3, Monthly, The Race Club Membership – Silver – Monthly or The Race Club Membership – Silver – Annual

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Sprint Freestyle – Stroke Rate

We conclude our Sprint Freestyle series working on the most important aspect, stroke rate.  It takes a lot of work and determination to be able to hold this stroke rate with good technique.  We use a test set of 25’s all out freestyle in order to determine a swimmer’s optimal stroke rate. 

Join the club to access this page! You must purchase one of our Race Club memberships: The Race Club Membership – 2, Monthly, The Race Club Membership – 2, Annual, The Race Club Membership (Lane 2 Only) – 2, Monthly, The Race Club Membership (Lane 2 Only) – 2, Annual, The Race Club Membership – Bronze – Monthly, The Race Club Membership – Bronze – Annual, The Race Club Membership – 4: Pro, Monthly, The Race Club Membership – 4: Pro, Annual, The Race Club Membership – 4: Elite, Monthly, The Race Club Membership – 4: Elite, Annual, The Race Club Membership – 4: Pro, 4-Month Bundle, The Race Club Membership – 4: Elite, 4-Month Bundle, The Race Club Membership – 4: Premium, Monthly, The Race Club Membership – 4: Premium, 4-Month Bundle, The Race Club Membership – 4: Premium, Annual, The Race Club Membership – Gold – Pro Coach, Monthly, The Race Club Membership – Gold – Elite – Alex Meyer – $375/month or $3500/year, Monthly, The Race Club Membership – Gold – Elite – Dr Megan Cannon $375/month or $3500/year, Monthly, The Race Club Membership – Gold – Premium – Gary Hall Jr – $425/month or $4000/year, Monthly, The Race Club Membership – Gold – Premium – Gary Hall Sr – $425/month or $4000/year, Monthly, The Race Club Membership – Gold – Pro Coach, Annual, The Race Club Membership – Gold – Elite – Alex Meyer – $375/month or $3500/year, Annual, The Race Club Membership – Gold – Elite – Dr Megan Cannon $375/month or $3500/year, Annual, The Race Club Membership – Gold – Premium – Gary Hall Jr – $425/month or $4000/year, Annual, The Race Club Membership – Gold – Premium – Gary Hall Sr – $425/month or $4000/year, Annual, The Race Club Membership – 3, Annual, The Race Club Membership – 3, Monthly, The Race Club Membership – Silver – Monthly or The Race Club Membership – Silver – Annual

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Sprint Freestyle Progression – Part Three Stroke Rate

In our third and final progression for our sprint freestyle technique we add two strokes to the 6 Kick One Stroke Drill.  As we build closer towards full stroke we want the swimmers to maintain a a quick and powerful core rotation coupled with an aggressive arm throw for each stroke. 

Join the club to access this page! You must purchase one of our Race Club memberships: The Race Club Membership – 2, Monthly, The Race Club Membership – 2, Annual, The Race Club Membership (Lane 2 Only) – 2, Monthly, The Race Club Membership (Lane 2 Only) – 2, Annual, The Race Club Membership – Bronze – Monthly, The Race Club Membership – Bronze – Annual, The Race Club Membership – 4: Pro, Monthly, The Race Club Membership – 4: Pro, Annual, The Race Club Membership – 4: Elite, Monthly, The Race Club Membership – 4: Elite, Annual, The Race Club Membership – 4: Pro, 4-Month Bundle, The Race Club Membership – 4: Elite, 4-Month Bundle, The Race Club Membership – 4: Premium, Monthly, The Race Club Membership – 4: Premium, 4-Month Bundle, The Race Club Membership – 4: Premium, Annual, The Race Club Membership – Gold – Pro Coach, Monthly, The Race Club Membership – Gold – Elite – Alex Meyer – $375/month or $3500/year, Monthly, The Race Club Membership – Gold – Elite – Dr Megan Cannon $375/month or $3500/year, Monthly, The Race Club Membership – Gold – Premium – Gary Hall Jr – $425/month or $4000/year, Monthly, The Race Club Membership – Gold – Premium – Gary Hall Sr – $425/month or $4000/year, Monthly, The Race Club Membership – Gold – Pro Coach, Annual, The Race Club Membership – Gold – Elite – Alex Meyer – $375/month or $3500/year, Annual, The Race Club Membership – Gold – Elite – Dr Megan Cannon $375/month or $3500/year, Annual, The Race Club Membership – Gold – Premium – Gary Hall Jr – $425/month or $4000/year, Annual, The Race Club Membership – Gold – Premium – Gary Hall Sr – $425/month or $4000/year, Annual, The Race Club Membership – 3, Annual, The Race Club Membership – 3, Monthly, The Race Club Membership – Silver – Monthly or The Race Club Membership – Silver – Annual

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Sprint Freestyle Progression – Part Two Recovery

In the next progression of our Sprint Freestyle swim drills we are adding one stroke to the 6 Kick Body Rotation drill.   Once the swimmers learn how to rotate quickly adding one stroke allows them to feel the added propulsion from their powerful rotation. 

Join the club to access this page! You must purchase one of our Race Club memberships: The Race Club Membership – 2, Monthly, The Race Club Membership – 2, Annual, The Race Club Membership (Lane 2 Only) – 2, Monthly, The Race Club Membership (Lane 2 Only) – 2, Annual, The Race Club Membership – Bronze – Monthly, The Race Club Membership – Bronze – Annual, The Race Club Membership – 4: Pro, Monthly, The Race Club Membership – 4: Pro, Annual, The Race Club Membership – 4: Elite, Monthly, The Race Club Membership – 4: Elite, Annual, The Race Club Membership – 4: Pro, 4-Month Bundle, The Race Club Membership – 4: Elite, 4-Month Bundle, The Race Club Membership – 4: Premium, Monthly, The Race Club Membership – 4: Premium, 4-Month Bundle, The Race Club Membership – 4: Premium, Annual, The Race Club Membership – Gold – Pro Coach, Monthly, The Race Club Membership – Gold – Elite – Alex Meyer – $375/month or $3500/year, Monthly, The Race Club Membership – Gold – Elite – Dr Megan Cannon $375/month or $3500/year, Monthly, The Race Club Membership – Gold – Premium – Gary Hall Jr – $425/month or $4000/year, Monthly, The Race Club Membership – Gold – Premium – Gary Hall Sr – $425/month or $4000/year, Monthly, The Race Club Membership – Gold – Pro Coach, Annual, The Race Club Membership – Gold – Elite – Alex Meyer – $375/month or $3500/year, Annual, The Race Club Membership – Gold – Elite – Dr Megan Cannon $375/month or $3500/year, Annual, The Race Club Membership – Gold – Premium – Gary Hall Jr – $425/month or $4000/year, Annual, The Race Club Membership – Gold – Premium – Gary Hall Sr – $425/month or $4000/year, Annual, The Race Club Membership – 3, Annual, The Race Club Membership – 3, Monthly, The Race Club Membership – Silver – Monthly or The Race Club Membership – Silver – Annual

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Sprint Freestyle Progression – Part One Body Rotation

Sprint freestyle technique is different than other events.  In order to maximize speed for a 50 freestyle the swimmer is required to expend more energy leaving nothing in the tank. The swimmers are now ready to begin the 1st of 3 progression drills to learn how to set up a high octane recovery.    

Join the club to access this page! You must purchase one of our Race Club memberships: The Race Club Membership – 2, Monthly, The Race Club Membership – 2, Annual, The Race Club Membership (Lane 2 Only) – 2, Monthly, The Race Club Membership (Lane 2 Only) – 2, Annual, The Race Club Membership – Bronze – Monthly, The Race Club Membership – Bronze – Annual, The Race Club Membership – 4: Pro, Monthly, The Race Club Membership – 4: Pro, Annual, The Race Club Membership – 4: Elite, Monthly, The Race Club Membership – 4: Elite, Annual, The Race Club Membership – 4: Pro, 4-Month Bundle, The Race Club Membership – 4: Elite, 4-Month Bundle, The Race Club Membership – 4: Premium, Monthly, The Race Club Membership – 4: Premium, 4-Month Bundle, The Race Club Membership – 4: Premium, Annual, The Race Club Membership – Gold – Pro Coach, Monthly, The Race Club Membership – Gold – Elite – Alex Meyer – $375/month or $3500/year, Monthly, The Race Club Membership – Gold – Elite – Dr Megan Cannon $375/month or $3500/year, Monthly, The Race Club Membership – Gold – Premium – Gary Hall Jr – $425/month or $4000/year, Monthly, The Race Club Membership – Gold – Premium – Gary Hall Sr – $425/month or $4000/year, Monthly, The Race Club Membership – Gold – Pro Coach, Annual, The Race Club Membership – Gold – Elite – Alex Meyer – $375/month or $3500/year, Annual, The Race Club Membership – Gold – Elite – Dr Megan Cannon $375/month or $3500/year, Annual, The Race Club Membership – Gold – Premium – Gary Hall Jr – $425/month or $4000/year, Annual, The Race Club Membership – Gold – Premium – Gary Hall Sr – $425/month or $4000/year, Annual, The Race Club Membership – 3, Annual, The Race Club Membership – 3, Monthly, The Race Club Membership – Silver – Monthly or The Race Club Membership – Silver – Annual

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Underwater Freestyle

Underwater freestyle is a great way to learn the importance of coupling motions.  In this challenge set the campers count their strokes for each timed 25.  Each progressive repetition they are to subtract 1 stroke and try to get faster.

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Sprint Freestyle – High Octane Pulling Motion

At the Race Club we teach different swim techniques for specific events.  Sprint freestyle is unique because the swimmer should minimize oxygen intake as well as maximize propulsion.   In order to maximize velocity the recovering hand should be above the elbow.  We call this technique high octane freestyle. 

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Breaststroke Pullouts Matt Fallon

Olympian Matt Fallon visited us this past year to improve his breaststroke swimming technique.  One of the main reasons was to improve his breaststroke pullout.   There are 4 propulsive motions of the pullout and Coach Gary worked on each of them in order to get his breaststroke pullout faster. 

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Breaststroke – Matt Fallon Kick

Leading up to the Olympic Trials Matt Fallon visited us at the Race Club.  We worked on some technique changes including his kick.  We’ve been working with Matt over the years and noticed from previous studies that Matt draws his feet too far forward during the breaststroke kick.  During his recent session with us, Coach Gary worked on a faster kick cycle time.  To achieve this Matt needs to kick back sooner than he is used.  We believe that Matt’s slow kick cycle time was contributing to a lack of coupling energy in his velocity.  Using Rebecca Soni’s favorite swim drill, the Piston Kick Matt learns how to release his kick quicker.  Although this may decrease propulsion in his kick, this increases velocity because it is timed with the strike phase of the pull.  

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Matt Fallon Study Review

Coach Gary reviews the Smart Paddle and Velocity Meter studies with Olympian Matt Fallon and University of Penn head coach Mike Schnur.  In our  most recent session with Matt we worked on a few things that we believed would help him swim faster.  Matt was tested using our Smart Paddle and Velocity Meter technology.  In these tests we compared the changes we made in his swim technique to his old technique.  Coach Gary sits down with Matt and his coach Mike Schnur to review the results of the tests.  We believe these changes in his technique contributed to his amazing performance and American record at the Olympic Trials.

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Matt Fallon Breaststroke – Swim Drills

Matt Fallon is headed to Paris with a new American Record (2:06.54) at Olympic Trials at Lucas Oil Stadium in Indianapolis.   We’ve been working with Matt since he was a teenager and are so proud of his American Record and Olympic berth. 

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Freestyle High Octane

In the 50 freestyle all elite swimmers use a stroke rate between 115 and 140 strokes per minute.  For most swimmers, they aren’t able to sustain this stroke rate without compromising their technique.  Dolphin kick freestyle is a great way to learn how to swim with a high stroke rate and maintain efficiency for high octane freestyle. 

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Freestyle Low Octane Set

After finishing our progression drills for low octane freestyle the campers swim full stroke for a set of 4 x 25’s. 

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Freestyle Low Octane Progression Drills

At the Race Club we use a series of progression drills to learn a low octane freestyle. 

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Breaststroke Swim Drills with Nick Mahabir

World class Breaststroker Nick Mahabir has risen fast in the world rankings leading up to the Paris Olympics.

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Breaststroke – Matt Fallon Flexibility Tests

Matt Fallon recently visited the Race Club to work on his breaststroke swim technique. 

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Kicking Baseline Speed

Setting goals is so important whether in swimming, school, business or in life in general.  At the Race Club we set goals for our swimmers by creating the perfect race. 

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Interview – Kasia Wilk Wasick

Gary Hall Sr sits down to interview 4 time Olympian Kasia Wilk Wasick to discuss her career in swimming.  We recently finished our video series featuring Kasia where we taught her the Brad Tandy start.  We made a tremendous amount of progress in our session and were proud to see Kasia in the lead at the first 25 in the 50 free last week at the World Championships in Doha.  She clocked her best time of a 23.94 to capture the Bronze medal behind American Kate Douglas (silver) and Sarah Sjostrom (gold)!   Kasia discusses her goals for the games in Paris and possibly 6th Olympic games in LA 28′.

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Dryland – Boxing Race

We use dryland boxing in our strength training program that helps swimmers achieve their goals.  When we set goals at the Race Club we have a range of parameters that will achieve the ‘perfect’ race.  This includes stroke rate, swim technique, breathing pattern and splits.  Once we have the perfect race mapped out we practice on dryland.  Using the boxing gloves allows contact that will enhance the strength training aspect of this exercise.  It can also be done without gloves and contact.  This is a great exercise because it not only informs the swimmer physically but how to achieve their respective goal mentally.  

Kasia Wilk Wasick – Starts Part Three

In our final video with 4 time Olympian Kasia Wilk Wasick we worked on the leg kick and putting the start all together. As with our previous exercises Kasia showed that she is a quick learner and demonstrates some great starts at the end of our session. 

Join the club to access this page! You must purchase one of our Race Club memberships: The Race Club Membership – 2, Monthly, The Race Club Membership – 2, Annual, The Race Club Membership (Lane 2 Only) – 2, Monthly, The Race Club Membership (Lane 2 Only) – 2, Annual, The Race Club Membership – Bronze – Monthly, The Race Club Membership – Bronze – Annual, The Race Club Membership – 4: Pro, Monthly, The Race Club Membership – 4: Pro, Annual, The Race Club Membership – 4: Elite, Monthly, The Race Club Membership – 4: Elite, Annual, The Race Club Membership – 4: Pro, 4-Month Bundle, The Race Club Membership – 4: Elite, 4-Month Bundle, The Race Club Membership – 4: Premium, Monthly, The Race Club Membership – 4: Premium, 4-Month Bundle, The Race Club Membership – 4: Premium, Annual, The Race Club Membership – Gold – Pro Coach, Monthly, The Race Club Membership – Gold – Elite – Alex Meyer – $375/month or $3500/year, Monthly, The Race Club Membership – Gold – Elite – Dr Megan Cannon $375/month or $3500/year, Monthly, The Race Club Membership – Gold – Premium – Gary Hall Jr – $425/month or $4000/year, Monthly, The Race Club Membership – Gold – Premium – Gary Hall Sr – $425/month or $4000/year, Monthly, The Race Club Membership – Gold – Pro Coach, Annual, The Race Club Membership – Gold – Elite – Alex Meyer – $375/month or $3500/year, Annual, The Race Club Membership – Gold – Elite – Dr Megan Cannon $375/month or $3500/year, Annual, The Race Club Membership – Gold – Premium – Gary Hall Jr – $425/month or $4000/year, Annual, The Race Club Membership – Gold – Premium – Gary Hall Sr – $425/month or $4000/year, Annual, The Race Club Membership – 3, Annual, The Race Club Membership – 3, Monthly, The Race Club Membership – Silver – Monthly or The Race Club Membership – Silver – Annual

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Kasia Wilk Wasick – Starts Part Two

In our first session with 4 time Olympian Kasia Wilk Wasick we worked on positioning on the blocks and the arms swing in the swimming start. Every swimmer progresses a little differently in learning the Brad Tandy start and it’s important to focus on one technique at a time. Find out how Kasia does with her hip lift as we get closer to putting it all together for a fast swimming start.

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Breaststroke – Kick Set

The fastest breaststrokers in the World are swimming at a stroke rate of 60 in the 100 meter breaststroke.  In order to swim at this high of a stroke rate one must have lightning fast breaststroke kick.  We gave Nick a breaststroke kick set designed to help him become more comfortable at a faster kick rate.    

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Kasia Wilk Wasick – Starts Part One

We worked with 4 time Olympian Kasia Wilk Wasick on her swimming start.  In our first video, we performed a series of dryland exercises and flexibility tests.   In this video we begin our pool session with Kasia first showing us her ‘old’ start.  Coach Gary videos and then reviews each start with Kasia progressively working on techniques that can be improved.  Initially Kasia’s first dives she has her weight forward that doesn’t allow for a coupling motion with the arm swing. 

Starts Dryland – Kasia Wilk Wasick

Performing the Brad Tandy start requires explosive movement in the lower back, hamstring and shoulders.  Before teaching our athletes this start we use a series of dryland exercises to warm up those muscle groups.

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Flip Turns – Full

In our final progression of the freestyle flip turn the swimmers put it all together.  Coach Gary leads the campers through their final progression by having them approach and breakout into a mid pool flip with no fins.  We break it down into two progressions; the approach and the breakout.  This allows the swimmer to focus on each element rather than trying to learn it all at once. 

Kasia Wilk Wasick – Starts Introduction

Kasia Wilk Wasick is the fastest female Polish swimmer in history and is going for her 5th Olympic Games in Paris 2024.  She recently swam her lifetime best in the 50 freestyle and is looking to medal at the Olympic Games in Paris next year.  She has a great chance of doing so and came to us recently to work on her swimming start. 

Flip Turn – Full with Fins

the swimmers will swim into the wall perform a flip turn, push off, three dolphin kicks, three strokes into another mid pool flip. The coach times from when the feet leave the wall to when the swimmer flips with the goal of being under 3.25 seconds. This requires not only an aggressive breakout but also good timing and positioning on the flip turn.

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Breaststroke Dryland Tests – Nick Mahabir

18 year old Nick Mahabir is one of the fastest breaststrokers in the world. He has incredible anatomical tools that allows him to get maximal propulsion from his kick. At the Race Club we use a series of dryland flexibility exercises to test these anatomical tools.

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Flip Turn – Breakout Progression

In this second progression they learn how to breakout. One of the key swim techniques to a good breakout is initiating the dolphin quick immediately. Many swimmers are taught to glide off the wall that results in a slow breakout. Coach Gary leads the campers through a fun competition where the campers are timed from the time their feet leave the wall until they complete 3 dolphin kicks, 3 strokes and a mid pool flip.

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Flip Turns – Approach Progression

In this final round of the flip turn approach progression the swimmers put it all together. In the first three rounds we isolate different parts of a fast approach to the flip turn. Once the swimmers have mastered each round they are ready to put it all together in round 4.

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Breaststroke – Nick Mahabir Kick Rate

Using our velocity meter and smart paddle technology we tested Nick’s breaststroke. The first tests we did were to find out his optimal kick rate for breaststroke.  Using a kickboard, tempo trainer and snorkel we tested 3 kick rates.  This is key to finding the optimal stroke rate in breaststroke and Nick showed us some interesting results.  Learn how Nick did in our test of 3 key kick rates in breaststroke.

Flip Turns – Tennessee Turns part 3

In our next sequence of swim drills for Flip Turns we practice the flip while being completely submerged. This drill forces the swimmer to engage the core throughout the entire flip. Many swimmers let gravity do the work for them by allowing their core to relax once they initiate the flip.

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Flip Turn – Approach 1 & 2

At the Race Club we use a progression of swim drills to teach the freestyle flip turn.  There are many facets to a fast flip turn that requires breaking down the turn with the approach, the flip, the push off and the breakout. 

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Breaststroke – Dolphin Kick

Breaststroke Dolphin Kick is a great way to learn the coupling motions of breaststroke.  Using fins and dolphin kick allows the swimmer to make a quick and aggressive movement of the head surging forward.  This is a critical technique in fast breaststroke that is often under utilized.

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Breaststroke – 2 Kick 1 Pull

Breaststroke is the only ‘stop and go’ stroke. That means for a brief period of time the swimmer comes to a complete stop before entering the propulsive phase. That is why breaststroke requires precise coupling motions and streamline. Most swimmers know the 2 Kick 1 Pull but at the Race Club we use this drill to improve the streamline on both ends.

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Backstroke Dolphin Kick – Maggie MacNeil

Most swimmers have a faster backstroke dolphin kick than butterfly. Maggie MacNeil’s best stroke is butterfly however her dolphin kick is so fast that she is the 50 Short Course Meters Backstroke world record holder.

Breaststroke – Pointing the Toes

Pointing the toes at the end of the breaststroke kick is critical in order to maximize propulsion in breaststroke technique. We see so many swimmers that let their feet hang after finishing their kick that creates a ton of drag. Since breaststroke is a stop and go stroke it’s so important to maintain your speed as much as possible.

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Breaststroke Kick Assessment

At the Race Club we use this set of kicking to assess our swimmers breaststroke technique.  There are 4 components we measure in breaststroke; kick propulsion, kick cycle time, how well you hold speed and pull propulsion.

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Butterfly Swimming Technique

To race well, swimmers need to practice close to race pace. In this Race Club video, you will see one of the test set we use for butterfly, preparing our swimmers for the 100 meter butterfly. Doing repeat short swims with short rest, holding the target stroke rate and speed, while maintaining good technique is the key to a successful test set. Some of the swimmers do well in the set and others struggle during the set, which is an indicator of the need for more aerobic fitness. Use test sets like this butterfly set to help you know where you stand and to get ready for your fastest race of the season!

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Backstroke Swim Technique – Mikita Tsmyh

Mikita Tsmyh competed in the 2016 and 2021 Olympics for Belarus and has an outstanding backstroke swim technique. We had the opportunity to work with Mikita using our Smart Paddle and Velocity Meter technology.  While Mikita has a very good coupling motions, stroke rate, head and body position in his backstroke swim technique we found room for improvement in his pulling motion.

Butterfly with Freestyle Kick

To improve your technique in swimming butterfly, learn to utilize two important coupling motions: the head snapping down after the breath and the arms swinging forward aggressively during the recovery. In this video we highlight these two techniques using the freestyle kick butterfly drill with fins on, a drill we often use in our swimming camps.

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Butterfly – Left Right Front Swim Drill

One of our favorite swim drills for Butterfly is the Left Right Front drill. At the Race Club we use this drill to correct several common mistakes that swimmers make during butterfly technique.

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Butterfly Dolphin Kick – TRC Camp

Getting dolphin kick right is tricky, yet it is so important. Today, we consider dolphin kick to be the fifth stroke because it is used in butterfly, backstroke, breaststroke and freestyle and is extremely important on starts and turns.

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Backstroke Maggie MacNeil – Smart Paddle Review

Coach Gary Hall Sr reviews Canadian Olympic Gold Medalist Maggie MacNeil’s Smart Paddle study performed at the Race Club in Coronado, CA. Although famous for her Butterfly, Maggie recently broke the World Record in the 50 Short Course Meter Backstroke. With arguably one of the fastest underwater dolphin kick in the world, Maggie still has room for improvement in the Backstroke pulling technique. Maggie and her coach at Louisana State University Rick Bishop review the results of the Smart Paddle technology that measures vertical, lateral and propulsive forces in the hand throughout the pull. This technology combined with our Velocity Meter gives coaches the ultimate insight into the fastest technique in swimming.

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Backstroke Swim Technique Maggie MacNeil

Maggie MacNeil recently broke the world record in the 50 Short Course Meter Backstroke. While known for her Fly she has the capacity to be a Champion in backstroke as well. She is arguably the fastest dolphin kicker that makes for an outstanding advantage in Short Course. However she does have room for improvement on the pulling motion. Coach Gary analyzes Maggie using our Smart Paddle and Velocity Meter technology to find out exactly how much Maggie’s mistakes in the pull are costing her.

Maggie MacNeil Butterfly Study Review

In this video Coach Gary goes over the results of Maggie MacNeil’s velocity and smart paddle test.  Maggie and her coach Rick Bishop join Gary Sr on a Skype and discuss the details of Maggie’s butterfly technique.  Using the Smart Paddles and Velocity Meter technology there is a lot to go over in each study especially when it is the World Record holder and Gold Medalist!  Learn the details of these studies and how Coach Gary believes Maggie can improve her already outstanding butterfly.

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Maggie MacNeil Butterfly Swim Technique

Maggie MacNeil is the Olympic and World Champion in the 100 meter butterfly.  We already know what an amazing dolphin kick she has from our recent analysis video. In this video Coach Gary analyzes Maggie’s Butterfly technique using our Smart Paddle and Velocity Meter technology.  For the first time we are able to see propulsion forces and how they relate to overall velocity.  Find out how Maggie’s butterfly technique is truly exemplary. 

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Breaststroke Velocity Meter – Feet

In this video we compare two world class breaststroke swimmers Mike Alexandrov and Nikola Obravac. Coach Gary analyzes both swimmers using our velocity meter technology and found an astounding difference between the two swimmers.  Once the legs and arms are extended this is the most critical time during the breaststroke cycle.  Using Velocity Meter technology Coach Gary finds an astounding difference in these two swimmers.

Velocity Meter Review – Initiate the Kick

In this video on the swimming turn technique,  Coach Gary Sr tests Olympic Gold Medalist Maggie MacNeil’s push off the wall to determine when to initiate the dolphin kick.  Coach Gary discusses using a glide-off-the-wall on turns versus no-glide-off-walls with Head Swimming Coach at LSU Rick Bishop and Olympic Games Champion Maggie MacNeil in detail. Like many coaches and swimmers, Rick and Maggie thought that the glide enabled swimmers to hold on to their speed better than taking an early dolphin kick.  Learn why this is not the case.

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When to Initiate the Dolphin Kick

In teaching freestyle swimming technique at The Race Club, we often see swimmers gliding off the walls on their turns. The glide-off-turn technique is what many swimming coaches teach their swimmers to do. It is not the fastest way to do a freestyle, backstroke or butterfly turn. At our swim camps, we no longer teach swimmers to glide off walls. Instead, we have them start to kick right away.

In this featured video, Olympic champion Maggie MacNeil becomes the seventh swimmer we have tested at The Race Club using Velocity Meter technology, comparing a glide-off-wall with no-glide swimming techniques. All seven swimmers have achieved nearly identical results.

In this video, you will see unique side-by-side comparitive videos of Maggie using both techniques, with and without the VM technology. You will come to understand why the no-glide technique is the fastest way to leave the wall in swimming.

Dolphin Kick – Maggie MacNeil Velocity Meter

Maggie MacNeil is the fastest dolphin kicker that we have ever tested. She is the best in 11 of 17 parameters we use to test the dolphin kick. Coach Gary highlights 5 key swim techniques that makes her kick so extraordinary. Kick cycle time, knee bend, range of motion and hip flexion are the parameters that coach Gary reveals in this video.

Maggie MacNeil Dolphin Kick with Rick Bishop

There are 17 parameters we use to measure the Dolphin Kick. Olympic Gold Medalist Maggie MacNeil has the best results we’ve seen in 11 of those parameters. Coach Gary Hall Sr analyzes Maggie’s velocity meter data with Louisiana State University head coach Rick Bishop and Maggie. Even though Maggie has the fastest dolphin kick in the world Coach Gary finds a few areas to improve on.

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Start Review – Maggie MacNeil and Rick Bishop

Coach Gary Hall analyzes Maggie MacNeil’s swimming starts with LSU head coach Rick Bishop.  We tested Maggie’s start using her normal weight forward technique vs a weight back start.  We believe the true test of a start should be the time to 12 meters however this doesn’t mean the quickest off the block will be the fastest.  With the weight back start you sacrifice a bit of reaction time but if done efficiently can yield much higher velocity speed as the swimmer leaves the block and ultimately faster at 12 meters.  Most elite women use a weight forward start while the elite men typically use a weight back start.  Find out the difference in these two swimming starts with LSU head coach Rick Bishop, Maggie and Coach Gary Hall. 

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Swimming Start – Maggie MacNeil

We recently tested Olympic Gold Medalist Maggie MacNeil’s swimming start using our Velocity Meter technology. Maggie won the Gold Medal in the women’s 100 m butterfly at the Tokyo Olympic Games and most recently at the Commonwealth Games. She is known for coming home faster than any other swimmer in history. Maggie does have a good swimming start, but could use improvement. Like most elite female competitors, she uses a weight forward start. This requires more weight to the front foot and the center of mass to be positioned directly over the hands. The advantage of this start is typically a quicker reaction time off the blocks. We believe that the measure of a good start is not the reaction time, but the swimmer’s time to 12 meters. When done properly, a weight back start often is faster. We tested Maggie’s weight forward vs weight back start in this video.

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Interview Maggie MacNeil Part 2 of 2

Olympic Gold medalist Maggie MacNeil sits down with Coach Gary Hall Sr for the second part of our interview series. Maggie is the 100-fly favorite going into NCAA’s and the 2020 Olympics when NCAA’s is canceled. Recalling a speech that was given by University of Michigan Head Coach Mike Bottom that encouraged her that she could turn something so upsetting and unexpected into something good, Maggie was optimistic about the changes. After returning home to Canada in fear of border closures, Maggie learned that the 2020 Olympics has been postponed. Maggie challenged herself in the face of adversity and found a way to better herself. Through dryland training and swimming in her “13-meter kidney bean-shaped pool” Maggie never gave up.

The following year Maggie returned to the University of Michigan and continued to train under her coach Rick Bishop. Maggie was provisionally nominated for the Olympics allowing her to stay at Michigan and compete at NCAA’s.  Going into the Tokyo Olympic 100 fly finals Maggie was seeded sixth and walked home with the Olympic gold medal after defeating Sarah Sjostrom and becoming an Olympic champion! Maggie returned this year to win gold at the commonwealth games and moved to train at LSU. She will train under Rick Bishop and compete in her last year of eligibility. Maggie is setting herself up for the best by focusing on her swimming career while also preparing for what is to come in life after swimming.

Interview Part 1 of 2: https://theraceclub.com/video/maggie-macneil-i…view-part-1-of-2/

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Maggie MacNeil Interview Part 1 of 2

Olympic Gold Medalist Maggie MacNeil sits down with Gary Hall Sr to discuss her swimming career.  Maggie began swimming as a child in London Ontario and visited the The Race Club a few times between the ages of 13 and 15.  Coach Gary immediately recognized a unique talent in Maggie and she excelled rapidly placing 6th in the 100 Fly at the Canadian Olympic Trials in 2016.  Maggie began her collegiate career at the University of Michigan led by Head Coach Mike Bottom.  Maggie trained under Rick Bishop and continued to excel winning NCAA’s and shocking the World at the 2019 World Championships in defeating Sarah Sjostrom for the gold medal.   In this part 1 of 2 interview Coach Gary and Maggie discuss her path from an early age in Canada to the World Championships.

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Individual Medley – Breaststroke 46 Stroke Rate

After working on dolphin kick and sculling drills with Max, we are ready to practice full stroke breaststroke for the 200 Individual Medley or a 46 Stroke Rate.  At the Race Club we spend a lot of time on stroke rate using tools such as the tempo trainer and stroke rate stop watches.  Once we figure out what the swimmer’s optimal stroke rate will be, we practice those rates repeatedly.  Generally speaking, 46 strokes per minute is the ideal stroke rate and is what the goal is for Max during this leg of the IM. Previously Max has been in the high 30’s for his stroke rate so it will be quite a bit faster.  We see so many swimmers going out with too fast or too slow of a tempo so we continually practice sets tuning up our stroke rate count.   This will ultimately lead the swimmer to setup the perfect race.

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Individual Medley – Breaststroke Scull

Coach Gary and Olympic hopeful Max Seidel continue working on Breaststroke with Max’s own scull drill.  At the Race Club we like to ask our swimmers what are some of their favorite swim drills.  After working on the dolphin kick breaststroke drill Max describes a similar scull  drill that emphasizes a wide catch and powerful ‘shoot’ forward.   Coach Gary adds the Race Club twist by adding more emphasis to the height and power of the head recovery.  We like this drill so much that we’ve been using it with great success in swimmers that aren’t comfortable with these coupling motions.

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Individual Medley – Dolphin Breaststroke

For many Individual Medley swimmers Breaststroke is their weakest leg.  Swiss Olympic hopeful Max Seidel needs to improve his breaststroke and backstroke legs in order to have a shot at Paris 2024.  Coach Gary’s preliminary analysis of Max’s strokes was too slow of a stroke rate and not enough coupling motion with his head.  A great way to teach swimmers to improve both of these problems is using the breaststroke with dolphin kick drill.  Many swimmers, like Max don’t use their head as a weapon by simply laying it down as they enter the recovery phase.  In order to learn how much energy you can actually put into this motion, Coach Gary uses fins with this drill that allows Max to both get higher and feel the power of his newly learned coupling motion. 

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Individual Medley – Backstroke Full Stroke

Swiss Olympic hopeful in the 200 Individual Medley, Max Seidel needs to improve his backstroke more than any other leg. We spent a lot of time working on swim drills that teach bending the elbow more for the pull and finally stroke rate. In this set of 4 x 25 Max improves on each one using the same stroke rate. This means each 25 he uses the coupling motions he learned (rotation and recovery) in a more effective way that shows in the amount of rotation and elbow bend he creates. If Max can swim like he does on the last 25 of this set, he’s got a great chance for Paris!

Individual Medley – Backstroke Stroke Rate

In our previous videos with Max learned the pulling motion and body rotation in backstroke.  Now it’s time to learn stroke rate with the 6 Kick 3 Stroke drill. As we initially discovered, Max’s main problems in backstroke are a slow stroke rate and wide pull. Now that he knows the proper mechanics of the pull we slowly introduce stroke rate using this swim drill. Coach Gary then teaches Max the dolphin kick backstroke drill that forces the swimmer into a faster stroke rate.   These two drills in sequence are a great way to teach someone that is struggling to improve their stroke rate in backstroke.

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Backstroke Pull – Swim Drills

Coach Gary continues the Backstroke session with Max working on the backstroke pull.  In our previous video, Max learned the body rotation drill using only his core to rotate from side to side.  Now that Max understands how much more he has to rotate his core Coach Gary uses a series of 2 swim drills to incorporate the arms.  In the first drill or the backstroke extension drill, we rotate the arm as high as possible.   While this drill focus is on the arm recovery, doing it correctly it forces the opposite arm into an ideal vertical position for the backstroke pull.  Following this drill, Max does a sculling one arm drill that focuses on ‘breaking the arm’ or keeping the hand close to the body during the pull while the opposite arm continues to lift up and backwards through the recovery.

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Individual Medley – Backstroke Rotation Drill

Swiss Olympic hopeful Max Seidel needs to improve his backstroke in order to have a chance at the Olympic games in Paris.  The backstroke is his weakest leg.  Watching Max’s race videos from the past Coach Gary immediately recognized too slow of a stroke rate and not enough rotation.  Like Max, many swimmers have this same problem in backstroke.  One of the best swim drills to solve both of these problems is the body rotation drill.  In this swim drill the arms are taken out of the equation.  The swimmer is to rely solely  on his rotation and kick to propel through the water.   Once a swimmer can recognize the key abdominal muscles utilized to increase rotational speed, you will not only have more rotation but also a faster stroke rate.  This is one of the most important swim drills for a fast backstroke and freestyle.

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Individual Medley – Butterfly Swim Technique

Using the right butterfly swim technique in the individual medley is critical. Many swimmers will use too slow of stroke rate without breathing enough. This not only leads to not getting out fast enough but also not having the aerobic capacity to finish strong. In this video, Coach Gary works with Swiss Olympic hopeful Max Seidel on his best butterfly swim. In order for Max to be in the race after the butterfly leg, he needs to get his stroke rate up, increase coupling motion and breath more.

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Individual Medley – Butterfly Martial Arts

The freestyle kick butterfly drill is a great way to work on the ‘head throw’ in Butterfly. Most swimmers don’t emphasize this critical technique in Butterfly (and Breaststroke) resulting in not only a slower stroke rate but a less powerful pull and kick. Using a freestyle kick during butterfly allows the swimmer to feel the ‘surge’ one gets from ‘throwing the head down’ as hard as a Martial Artist breaks a board with their head. Timing this head throw will ultimately lead to more efficient and faster swim.

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Individual Medley – Butterfly Recovery Drills

In this session Coach Gary and Max work on the butterfly leg of a 200 Individual Medley. Analyzing Max’s stroke Coach Gary identified two swim techniques to work on. First Max’s stroke rate is too slow and second his entry is too wide. Using these swim drills with an emphasis on coupling motions of butterfly Max learns what exactly he needs to work on.

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Sprint Freestyle Technique – Head Position

Sprint Freestyle has less variation in technique than any other race because it’s the shortest distance. We do see different head positions in this event. From Pernile Blume with her head down to Caeleb Dressel with his head slightly tilted forward each swimmer has to find their sweet spot. There is no better way to measure this using Velocity Meter technology. In this session we work with Brad and Payton on getting them comfortable with the range of head positions. Stay tuned as we will test what the difference in velocity exactly was in their sprint freestyle head positions.

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The Race Club Full Circuit

We have broken down 5 of the dryland exercises included in this Race Club Circuit so now it’s time to give the entire sequence a go! Each station is 1:00 minute on and :30 seconds off and you can customize the workout with any variety/modification of dryland exercises. Since we began in 2003, we have seen a tremendous impact on swimmers who utilize a similar type of Circuit in their training schedule in the pool and just as important a new found and fresh enthusiasm for the sport.

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Coley Stickels Dryland – Boxing Sequence I

Learn the movements for the warmup exercise for the strength training for swimmers routine that Coach Coley Stickels of Indiana University Men’s and Women’s swim team uses for their specific dryland training needs. This is the first in a series of the progression of different strength training exercises that Coach Coley implements exclusively in Lanes 3 and 4.

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Individual Medley – Freestyle

Swiss Olympic hopeful Max Seidel is ready to try out his new individual medley freestyle technique.  After a series of drills Max has shown that he can achieve greater coupling motion focusing on an elevated core, high octane recovery and extended recovery technique.  In this set of 4 x 25’s Coach Gary challenges Max to achieve a 90 stroke rate using these swim techniques.  For the individual medley we believe it is optimal for Max to use a hybrid freestyle at 90 strokes per minute.  He is used to swimming around 80 strokes a minute with a low/medium octane.  His freestyle leg has been his weakest leg in his IM.  Find out how Max does with his new technique.

Freestyle – Core Balance Drills

Swim coaches and swimmers often overlook how to hold your core while swimming even though it can make a huge difference in your speed.  At the Race Club we believe a swimmer should tuck their belly in by engaging the lower lumbar while swimming.  This can be achieved by laying on the flat ground and ‘pressing’ your lower flat to the ground.  In Yoga and Pilates this ‘core’ concept is key to the movement and exercises taught and for good reason.  We love core balance exercises that Coach Coley Stickels has taught us in our previous dryland series.  In this video Coach Gary and Max teach each other some core balance exercises that are done in the pool with a kickboard and pull buoy that teaches the swimmer how to hold the core in swimming.

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Freestyle – Stop and Pop

Swiss Olympic hopeful Max Seidel is learning a new extended recovery technique for his freestyle. When using this technique swimming slow we call it the Stop and Pop drill. In our previous episode with Max, he practiced the 6 Kick 1 Stroke drill focusing on the extended recovery. Before we try swimming this technique at fast speeds Coach Gary teaches Max the Stop and Pop drill that requires slow or warmup speed swimming. This allows the swimmer to keep focus on the critical moment when the hand starts to drive forward and up during the recovery.

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Freestyle – Extended Recovery

David Popovicci has shown the world how effective an extended recovery in freestyle can be.  Instead of driving the hand into the water, Popovicci holds his hand above the water for as long as possible before entering.  This creates a quick and powerful shoulder rotation that leads to a faster pull and kick.  In this video Coach Gary teaches the extended recovery to Swiss Olympic hopeful Max Seidel.  Using the 6 kick 1 Stroke swim drill Max gets comfortable with this technique before moving on to full stroke.

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Individual Medley – Freestyle Coupling Motion

In our first session with Max, Coach Gary identified the problems with each of his 4 strokes for the Individual Medley. In freestyle and backstroke his lack of rotation and stroke rate is causing the biggest weakness in his Individual Medley.  Once Max is warmed up with a kicking set, we begin right away with a test set of underwater freestyle.   This set is a great way demonstrate how powerful this ‘coupling motion’ in freestyle and backstroke is.  Find out how Max improves on this classic test set. 

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Individual Medley – Sculling Drills

Sculling swim drills can be a great way to improve your swim technique. In our introduction to Max Seidel coach Gary identified the problems to work on for their private sessions. When working in a private session we like to have the swimmer show us some of their favorite swim drills. This not only helps us learn new drills but we often modify or alter the drill to work towards our goals. Like many world class swimmers and coaches, Max’s favorites were sculling drills. These drills are great for any age/level of swimmer. They allow the swimmer to slow down and feel the water. Through practice these drills will make you a much faster swimmer.

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Individual Medley – Max Seidel Introduction

Max Seidel is taking a year off from school at Princeton to train with renowned coach David Marsh at Team Elite in San Diego.  Max is competing for Switzerland and is focused on the 200 Individual Medley , hoping to qualify for the Olympic Team in the 2024 Olympic Games in Paris.    After watching Max train and seeing some of his race videos, Coach Gary put together a series of swim drills for each stroke that emphasize the technique we want Max to use.  Follow along our Individual Medley series with Max as we explore swim drills for each stroke that will help Max achieve his goals!

In our first video we introduce Max and analyze his strokes before our session began.  Coach Gary identifies the ‘problems’ he sees in his technique and prioritizes those for the upcoming sessions.

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Swimming Starts – Running Dives

There are many facets to a great swimming start. One of the most important being the hip lift just before entry. Timing the ‘hip lift’ is quite nuanced and can make the difference between a poor, or great start. We have found running dives to be the best and fastest way to learn the hip lift. We worked with 5 different athletes that each made common mistakes in the running dive. This allows the athlete to understand what they need to work on in order to improve their swimming start. We are fortunate to practice at a pool that allows us to perform running dives safely so please follow your pool rules and practice safely.

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Freestyle – Core Lift

We advocate a ‘core lift’ while swimming freestyle.  Using our drag pressure meter, Coach Gary measured the difference between a relaxed core and a lifted core.  This core lift is often taught in Yoga where the lower lumbar is flattened to the floor while laying on your back.  Naturally the lower lumbar is lifted in this position and takes work in order to get comfortable with a flat back.  In this video we demonstrate core lift exercises that will allow you to understand and improve this critical movement.  Gary then analyzes Olympic Sprint Freestyler Brad Tandy using a velocity meter analysis.  Find out what the difference between a ‘relaxed core’ and a ‘lifted core’ is!

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Late Breath Breaststroke – Stroke Rate

In our final Breaststroke video with Noah Snyder Coach Gary helps Noah find his ‘sweet spot’ for his breaststroke stroke rate.  We see the fastest 100 meter  breaststrokers on both the men’s and women’s side with stroke rates near 60.  This is a technique that requires an incredible amount of kick speed and lower lumbar flexibility and strength.  In Noah’s case he is able to find higher stroke rates that are efficient using the late breath breaststroke.  Whether you use a late breath breaststroke or not, finding your optimal stroke rate should be a key part of your training program throughout the season.  

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Late Breath Breaststroke – The Pullout

In this video on the breaststroke pullout Gary Sr teaches the late breath technique for the pullout. Combining this technique with the hyper streamline on the breakout can be much more efficient than using a normal breakout. Once you learn the nuance of a late breath breaststroke in this series, you can apply this technique to the pullout for maximum efficiency during the most critical part of a breaststroke race.

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Late Breath Breaststroke – Main Set

Noah is now ready for the Main Set during his Late Breath Breaststroke session with Coach Gary.  After learning dryland exercises and swim drills it’s time to put Noah to the test with this aerobic breaststroke set designed by outstanding swimmer and coach Jeremy Lin.  Jeremy was on the 96 Olympic 4×100 medley relay Gold medal team along with Gary Hall Jr!  This set is designed to improve leg speed and stroke cycle time that is a lot easier said than done.  Find out what this set entails and how Noah’s first go at this set is like!

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Late Breath Breaststroke – Velocity Meter Study

Coach Gary Hall Sr worked with breaststroker Noah Snyder on improving his late breath breaststroke. In our previous videos we taught Noah some dryland exercises and swimming drills that help emphasize the late breath. We then tested Noah with his new and improved technique and in this video Coach Gary breaks down his Velocity Meter analysis.

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Late Breath Breaststroke – 2 Kick Down Drill

Noah is progressing through a series of swim drills to help him improve his late breath breaststroke.  In our last video, Noah did a series of 25’s dolphin drill where he kept improving on his late breath technique.  Now he is ready for the 2 Kick Down drill.  In this classic swim drill, the emphasis is on a quick kick and a longer time in the breaststroke streamline.  After this drill coach Gary Sr. breaks down our newest technology the smart paddle of Noah’s breaststroke.  

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Late Breath Breaststroke – Dolphin Drill

After dryland exercises and sculling drills Coach Gary teaches Noah the late breath breaststroke using the dolphin drill.  Because this technique requires a high velocity of the up and down movement  we begin with a normal technique and progress to a late breath technique.  It’s important to develop this skill slowly in order to maintain efficiency.  Holding the head underwater reduces frontal drag by a significant amount so in theory a late breath breaststroke will be faster than an early breath however being comfortable with this technique requires a lot of flexibility and timing.  Most swimmers know the dolphin drill but coaching this in a way that emphasizes a fast up and down movement creates a whole new dimension to it.

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Late Breath Breaststroke Drills – Sculling

One of the key components to a fast late breath breaststroke is keeping the head under water for as long as possible. At first this will feel counter intuitive so we designed swim drills to help with this technique. Noah Snyder first learns the delayed timing of the head lift on deck before getting in the pool. Once he’s warmed up we introduce scull drills to help keep the head down while the hands engage the pull.

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Breaststroke – Internal Rotation

Internal rotation of the hip is one of the most important aspects of a fast breaststroker.  At the Race Club, we like to measure the distance between the breaststroker’s bum and the ground in what is referred to as the ‘W’ sit.  If you are able to get your bum 1″ or less to the ground you  have the tools to be a fast breaststroker.  This is a unique attribute to a breaststrokers because most freestyle, backstroke and butterfliers have poor internal hip rotation.  We recommend a yoga block between your bum and the ground for these ‘mortal’ swimmers.  Once we measure the distance we have the swimmer go through a 10-10-10 stretch where each set of 10 is from a slightly different position.  After performing this static stretch you should see considerable improvement!  The key is to take the time and be consistent with this stretch. 

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Breaststroke – Ankle Pronation

We recently worked with 20 year old breaststroker Noah Snyder.  Noah uses a late breath technique that we will highlight throughout this video series.  In order to use this technique effectively one must use a powerful and timely kick.  One of the keys to a fast kick is ankle pronation.  Ankle pronation involves the ability to dorsi flex or pull the toes towards the head.  Eversion or the ability to flex the foot to the side.  And abduction or the ability to lift the edge of the foot.  Of these three elements, dorsi flexion and eversion have the greatest impact on technique.  Learn key stretches for these two critical muscle groups in the foot that will allow you to swim a faster breaststroke.

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Smart Paddle Analysis – Freestyle Outsweep

Belarus Olympian Artyom Machenkin has been working with Coach Gary Hall Sr on his freestyle pull. One thing Coach Gary noticed is that Artyom had a slight outsweep with one of his pulling hands. In this smart paddle and velocity meter analysis Coach Gary goes over the consequences for this small but critical mistake.

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Freestyle Pull Series – 100 Freestyle

The 100 freestyle is one of the most challenging events on the swimming schedule. To swim well, it requires speed, power and endurance.   Olympian freestyler Artyom Machekin has worked with Coach Gary through a series of dryland exercises, swim drills and sets to setup his analysis study.  Artyom showcases a 100 freestyle swim technique with  not only a fast stroke rate but also an efficient swimming pull.  Coach Gary  providing an analysis using Velocity Meter and Smart Paddle technology breaks down the difference between dorsi flexing the finish of the pull vs an early release pull. 

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Freestyle Pulling Motion – 50 Freestyle Technique

Now that Artyom has learned how to finish the pull using a series of dryland exercises and swim drills, Coach Gary puts him to the test. Artyom learns quickly that it is not easy to maintain a high stroke rate with this technique. Find out how he does practicing his 50 freestyle swim technique.

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Smart Paddle Analysis – 50 Freestyle

Coach Gary Hall Sr analyzes Olympian Artyom Machekin’s 50 Freestyle swim technique. This new and exciting technology measures the force from the pulling hand in three different directions. Combining this technology with the Velocity Meter we are able to further our understanding of the most effective pulling motion.

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Backstroke Arm Pull – Bent vs Straight

In this video we go back to the “lab” to test backstroke arm pull strength. Does using a bent arm provide a stronger pulling motion than a straight arm? Although we at The Race Club feel confident a bent arm pulling motion is stronger, we asked Israeli backstroker David Gamburg to help us prove it.

After testing both David’s straight and bent backstroke arm pull, we can confirm our original theory. The bent arm showed stronger results in all three of our measures when compared to the straight arm pull. David’s average velocity increased by three percent and his stroke rate by eight percent. Not only that, but his average peak acceleration increased by an impressive 43 percent! 

For us, it makes perfect sense. Bending the elbow early allows swimmers to push water backwards for a long period of time. Using a straight arm pulling motion cuts down the amount of time water is being pushed back dramatically. Using this type of backstroke arm pull isn’t easy. It requires great shoulder rotation and most importantly, lots of practice.

Freestyle Pulling Motion – Main Set

Coach Gary gives an aerobic swim set designed for the freestyle pulling motion to Olympian Arty Machenkin.  Earlier, Arty practiced the freestyle pulling motion on dryland first and has learned an important sculling drill to help him pull more efficiently. In this video Arty is put to the test with a grueling set of 10×50’s freestyle at 100 freestyle pace with a surprise twist!  

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Freestyle Pull Series – Sculling Progression Swim Drill

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.

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Freestyle Pulling Motion – Warm Up

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.

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Freestyle Pulling Motion – Dryland

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. 

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Freestyle Pulling Motion – Correcting the Out Sweep

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.

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Breaststroke Pullout – Full Pullouts

In this final installment of our Breaststroke Pullout video series, Sam and Chloe put it all together.  Throughout the series we’ve learned the timing of a proper pullout, dryland exercises and swim drills to improve key elements in the pullout.  Becasue there are so many moving parts to a good pullout, we’ve found this to be the best approach to teaching this technique.  Coach Gary Sr. finishes this session with Sam and Chloe by practicing the full breaststroke pullout.  Thanks for watching!  

Breaststroke Pullout – Swim Drills

Sam and Chloe need some fine tuning before we practice our full pullouts.  We use a variety of swim drills that are specific to each of the 4 parts of a pulldown.  First we find the right amount of undulation in the dolphin kick.  This is also helpful for all of the other strokes!  A lot of swimmers believe they undulate enough but using this swim drill will help them realize they may not.  And lastly we have some fun with the long belt slider.  This will emphasize how important hunched shoulders are after the pulldown. 

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Breaststroke Pullout – Kick Out Drills

Sam and Chloe have learned on dry land how to do a perfect breaststroke pullout.  Using dryland drills to improve the mechanics and timing of the breaststroke pullout, Sam and Chloe are now ready to practice in the pool.  We begin this pullout workout with a warmup using double pullouts on every other wall.  Once they are warmed up Coach Gary teaches Sam and Chloe some of the nuances to a powerful breaststroke kick that they both need help improving.

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Breaststroke Pullout – Late Lift

Sam and Chloe begun their swimming lesson with a warmup and kick set and now begin working on the ‘late lift’.  The late lift should be used both in swimming and during the breakout of the breaststroke pullout.  No one demonstrates this technique better than South African Gold Medalist Tatiana Shoemaker in the 200 meter breaststroke.  We believe that initiating the pull while the head remains down will reduce frontal drag and maximize the most propulsive phase of the breaststroke pull.  In this video Coach Gary Sr teaches Sam and Chloe the dolphin kick breaststroke drill, also known as cobra breaststroke.  This is a great drill that teaches many valuable lessons for a fast breaststroke.

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Freestyle Kick Series – Drag Socks

In this video world class swimmers Aaron Greenberg and Artyom Machekin do their final kick set for their training session at the Race Club. So far they have completed a variety of kicking challenges and at this point are pretty tired but they must put on drag socks that makes kicking extremely difficult for the last set…

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Swim Velocity Meter – Superman vs Hyper Streamline

In this Velocity Meter study we examine 10 year old Stone Miller from Hawaii who demonstrates 2 different types of streamlines. Find out exactly how much of a difference a good streamline can make!

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Breaststroke Pullout – Pull Down Dryland

After the push-off, the pulldown is usually the most propulsive part of the breaststroke pullout. However, there are crucial mistakes swimmers make that either cause them to lose propulsion or increase their drag. Coach Gary Hall Sr takes swimmers Sam and Chloe through some of these common mistakes in the video above.

The first mistake we see most swimmers doing is pulling too wide during the pulldown. Most swimmers imagine the pulldown as a breaststroke pulling motion, when instead it should resemble a butterfly pulling motion. This should include minimal out sweep while focusing on pushing the hands straight back.

Another mistake in the breaststroke pullout we see is how swimmers finish their pullout. What we typically see is the hands and arms finishing alongside the body with the shoulders flat. Instead, we advise swimmers to finish with the hands on top of their thighs with their shoulders hunched. This offers a body position that causes less frontal drag.

The third most common mistake we see is when swimmers draw their hands back up after the pulldown. Too many times we see them bringing their hands back up away from the bodyline, causing excessive drag. The hands and arms should be brought back up close to the body and following the bodyline as closely as possible. When the arms straighten, most will be tempted to finish in a superman position. Since we know the hyperstreamline position is the best one we can be in during the push-off, why not finish the breaststroke pullout also in hyperstreamline? We recommend this to all swimmers and hope you make the same change to your pullout.

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Breaststroke Pullout – Dolphin Kick Dryland

Coach Gary Hall Sr explains the right amount of undulation, knee bend and hip flexion in the breaststroke pullout. We see a lot of mistakes being made during the dolphin kick. Over bending the knees is a common mistake we see. We’ve designed some simple dryland exercises that will allow the swimmer to understand the right amount of knee bend in the dolphin kick.

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Breaststroke Pullout – The Push Off

The push off during the Breaststroke pullout is arguably the most important piece of a good pullout.  In our introduction video Coach Gary Sr goes over the 4 elements of a breaststroke pullout; the push off, the dolphin kick, the pull down and the kick out.  In this video Coach Thomas teaches Sam and Chloe some dryland exercises to improve the breaststroke pullout. Coach Gary teaches them a proper hyper streamline that is optimal for the push off.

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Freestyle Kick Test Set

Your baseline speed is a good indication of how much you need to work on your kicking. Find out what your freestyle baseline speed is and how to improve it using this simple kick set.

Breaststroke Pullout – Introduction

The Breaststroke Pullout is a major part of every breaststroke race. We see so many swimmers doing things wrong and not getting the most out of the breaststroke pullout. There are 4 key components to a good pullout. The pushoff. The dolphin kick. The pull down. And the kick out. In this introduction video, high school swimmers Sam and Chloe learn the Race Club way on how to do a breaststroke pullout. Before they practice, Coach Gary Hall Sr goes over the perfect pullout and some mistakes to avoid. Sam and Chloe then practice the timing of a perfect pullout on deck.

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Sprint Freestyle – Deep vs Deeper Pull

In this velocity meter study coach Gary Hall Sr. analyzes Olympian Brad Tandy’s sprint freestyle technique.  Brad typically uses a deep pull and we wanted to find out what happened to his velocity when he used a slightly less deep pull.  While using a deeper pull creates more frontal drag, the sprint freestyle allows the athlete to make this compromise for a limited duration of time.  Since no one (world class) is swimming sprint freestyle with a high elbow pull the question is, how deep should the pull be?  

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The Importance of Backstroke Stroke Rate

The swimming stroke rates for backstroke and freestyle are very similar. So are their fundamentals. For the 200 backstroke, the longest official distance of that stroke, we recommend using the 86 stroke rate.

Freestyle – Release Phase

Almost all the great swimmers use a similar pulling technique and stroke rate in swimming.  In order to achieve a higher stroke rate swimmers often recover the arm quicker by releasing the hand early.  Some coaches emphasize the ‘back end’ of the stroke or finishing the pull all the way through with the hand. The consequence can often lead to a more efficient stroke, but with a  stroke rate that is not fast enough. We tested Olympian Brad Tandy with an early release phase pull and an extended release phase pull to learn what the difference in stroke rate, velocity and acceleration that made some interesting results….

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Fast Swimming Technique Back to Breast Turn

The fastest swimming technique in the Individual Medley swimming race is to use the backstroke to breaststroke crossover transition. At The Race Club, we have developed an excellent way for swimmers of all ages to learn this fast but tricky at first technique. Learn the five steps we take our Swim Campers through that makes this seemingly difficult turn, easy!

50 Freestyle Technique – Arm Recovery

If you’re familiar with The Race Club, you know how much we preach the importance of high octane freestyle and a fast stroke rate for a 50 freestyle. It may not be the most efficient way to swim freestyle, but we believe it’s the fastest. However, sometimes just hearing something isn’t enough. That’s why we like to put these things to the test. With the help of elite sprinter Payton Sorenson, we were able to show that a high stroke rate combined with a high octane recovery is the best 50 freestyle technique.

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Freestyle Technique – Vertical Recovery

The Tokyo 2021 Olympics proved that there are a variety of freestyle techniques used in different races.  The 100 freestyle showcased a wide variety of different freestyle techniques.  The 50 freestyle however remains dominated by a high octane freestyle technique.   We also call this a ‘vertical recovery’ in freestyle.  Recently Payton Sorensen who competed at the US Olympic Trials came to train with us for a few days.  We noticed that he had a medium/high octane with one arm and a medium octane with the other in his sprint freestyle technique.  While this technique contains many advantages for longer distances (100 and up) we wanted to see if this was the fastest technique for Payton in the 50.  In this video we teach Payton a high octane freestyle technique.  Next we will put Payton to the test with our Velocity Meter.  Stay tuned as we investigate the difference in these two freestyle techniques….

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Freestyle Swimming Technique – Blowing Bubbles

2021 Tokyo Olympian Brad Tandy recently visited the Race Club in San Diego to improve his freestyle swimming technique.  Coach Gary and Brad discussed how to breath in the 50 freestyle.  In our previous video on Breathing in Freestyle, Coach Gary Sr tested the drag difference between blowing bubbles during a hyper streamline and holding the air in.   The results of our drag study showed a 9.1% reduction when the bubbles were being exhaled.  In this video Coach Gary furthers his investigation into this technique using the Velocity Meter technology with Brad.  We also learn how the Emperor Penguins and Cruise Ships use this technique in their respective environments.  Find out if this swimming technique can make a difference and it may help you decide how to breath in your own race! 

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Sprint Freestyle Technique – Pulling Motion

Sprint freestyle technique vary greatly depending on the swimmer and which distance they are swimming. At The Race Club, we teach both a high elbow pull and a deeper pulling motion. We teach both because they both have their advantages and disadvantages. For mid to long-distance freestyle, we recommend using a high elbow pull. Although this is a weaker pull, it reduces frontal drag, making it more efficient and therefore suitable for longer distances. For sprint freestyle, a deeper pull should be used. While it isn’t as sustainable, it results in a stronger pull, giving swimmers maximum propulsion. Watch as Coach Gary takes Olympian Brad Tandy and elite sprinter Payton Sorenson through essential sprint freestyle pulling motion drills to improve their technique.

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Brad Tandy Freestyle Series

The Race Club has been busy working on a project we’re excited to share with our members. Just a couple of weeks before the Olympic Trials, we received a visit from two exceptional swimmers. One of those swimmers is South African Olympian and Race Club legend Brad Tandy.

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Backstroke Dryland Exercises

There is so much we can teach swimmers about backstroke techniques before they even put a foot in the water. Not only can we teach them good form outside of the water, but we actually think it’s easier to do so before getting in. In this video, masters swimmers Rich and Laura go through a set of dryland exercises to learn the proper backstroke pulling motion.

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Freestyle High Octane Recovery

In this final installment of our freestyle octane series, we demonstrate the how to get the most coupling energy out of the freestyle recovery with the high octane recovery. The length and speed of the straight recovering arm adds significant power to the pulling arm and kick for a fast sprint stroke to be used in the 50 freestyle…

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Breathing Patterns for the 100 Butterfly

Did you catch Torri Huske’s American record-breaking 55.66 win in the 100-meter butterfly at the US Olympic Swimming Trials? One aspect of her race, in particular, caught our attention; her breathing pattern. Torri swims the first 50 meters using a one up, one down breathing pattern. This breathing pattern is perhaps the most common pattern we see swimmers use for the 100 butterfly, but does that mean everyone should be using it? 

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Dryland for Breaststroke

Breaststroke requires a unique set of tools in order to be fast.  The hips, ankles and lower lumbar need to be flexible in different ways than for freestyle, backstroke and butterfly.  The external and internal rotation of the hips, the pronation of the ankles and a flexible lower back are necessary.  Learn some of the static stretches and dynamic exercises we use to increase flexibility in these key areas.  Marc Clayton is not a breaststroker and currently has average to above average flexibility in those three areas.  Whether you are more or less flexible than Marc, you can modify each of these exercises to fit your ability level. 

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Dryland for Freestyle Kick

So many swimmers know that they need to get better in kicking in order to improve their speed but they just don’t spend the time to stretch and exercise the joints and muscles necessary for a fast freestyle kick. In this video, Marc is a former footballer and has recently begun swimming competitively in Masters. His current goal is 24 seconds in the 50 Free. Right now, the only thing getting in the way of that is his poor kicking technique. Learn some tools that will help you increase flexibility and strength for the freestyle kick.

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Pressure Meter- Margo Geer vs. Zane Grothe

One of the often discussed controversies in freestyle concerns the pull. Where is the pull in freestyle the strongest? Is it in the front quadrant, ahead of the swimmer’s shoulder? Is it in the back quadrant, behind the swimmer’s shoulder? Or is the pull strongest right at the swimmer’s shoulder, as he or she moves the hand backward? In this week’s video, we feature two elite freestylers, Zane Grothe and Margo Geer. Zane is a distance freestyler and uses a higher elbow pulling motion, reducing frontal drag. Margo is a sprinter and uses a deeper pulling motion, opting for more power and drag. The testing we do in this video using the Pressure Meter confirms that Margo is able to generate more force with her deeper pull than Zane does with a higher elbow pulling motion. The video also shows a correlation between Margo’s faster body rotation and her greater pulling force. This video will help you determine the type of pulling biomechanics you should use for each freestyle race. It will also illustrate how important your body rotation is in developing a faster swim.

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Dryland Resistance Exercises

In this dryland session with Marc practices a series of resistance exercises. Marc’s limited mobility makes it a challenge to gain improvement without the use of resistance. Coach Gary teaches Marc a series of stretches that include a partner.  The partner puts additional resistance to the stretch allowing for quicker results.   Using the Stretch Chordz with Green Paddles  and FINIS Slide Trainer Cord, Coach Gary shares some of his favorite resistance exercises for the pulling motion and recovery for butterfly and freestyle.  

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Dryland – Pre Workout Shoulder Stretches

Swimmers often overlook shoulder stretches and don’t take the time or proper technique to perform these exercises efficiently.  Swimming is unlike any other sport in that you hyper extend the shoulder joint and therefore displace it.  In order to swim fast, one must have a good range of mobility in the shoulder joints.  Marc is a Lane 4 client and has been working with Gary Sr to achieve his goal of 24 seconds in the 50 free.  As a former soccer player, Marc is strong but lacks flexibility in the joints that are critical for fast swimming.  In this first video we will explore a pre workout shoulder stretches sequence that will not only help build muscle but also prevent injury.

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Freestyle Kicking Technique – Overbend

In Marc Clayton’s next session Coach Gary continues to work on freestyle kicking technique.  Through working with Marc we discovered three main problems with his freestyle swim technique; his pulling motion, body rotation and kicking technique.  In the following sessions with Marc, while his pulling motion and body rotation improved tremendously he reverted to his old ’50 yard field goal’ kicking technique that has near a 90 degree bend in the knee.  Coach Gary emphasized to Marc that this will be a longer lasting challenge and focused their last session sole on freestyle kicking technique.  Find out what swim drills and training equipment Coach Gary used to help Marc understand the fastest way to kick.

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Backstroke Stroke Rate Test Set with Amy Bilquist

At the Race Club we believe the three most important swim techniques in Backstroke are stroke rate, stroke rate and stroke rate.  No matter how good your swim technique is, if you don’t have a high backstroke rate, your not going to win. 

Head Coach Gary Hall Sr worked with American Olympic hopeful Amy Bilquist on finding her optimal stroke rate.  Amy is tall and therefore has to work a little harder to maintain her peak stroke rate.  In the final video of this Backstroke Stroke Rate series with Amy we put her to the test with a set designed to challenge maintaining a stroke rate of 105.  In our previous videos, we gave Amy a series of swim drills to get her comfortable and understand what it takes to get to a 105 stroke rate.  It’s one thing to be able to get to this stroke rate for a 25, find out how she does throughout this test set!

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Freestyle Swimming Test Set

Coach Gary Hall Sr. directs Marc in this session, and by using a Tempo Trainer, takes his freestyle stroke rate from what is appropriate for 100 yards or meters, up to the highest stroke rate Marc is able to achieve- more directed for the 50 sprint. What Marc learns, however, is that going with a faster stroke rate does not always lead to a faster swim. In this session, by going too fast with his arms, or spinning, Marc loses valuable coupling energy and distance per stroke. That leads to a slower test swim than when he slows his stroke rate down slightly, yet uses much better technique.

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Freestyle Body Progression

Marc Clayton Body Position

A swimmer’s strength does not always correlate with the strength that he or she has on land. When a swimmer learns to use his or her body and recovering arms

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Freestyle Kick Technique – Velocity Meter

Age group swimmer Marissa demonstrates three freestyle kick techniques using our Velocity Meter technology. We see many swimmers that bend the knee too much and some too little. Getting the right amount of knee bend in your freestyle kick is critically important as over or under bending the knee creates a huge difference in your efficiency. Find out which technique is fastest and how much knee bend is optimal.

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Freestyle – Kicking Technique

Marc Clayton is a talented athlete who just started swimming when COVID broke out. We began our coaching with Marc through a video analysis. Coach Gary and Marc identified 3 key areas to work on in their upcoming sessions. The first being the pulling motion, the kick and lastly fast body rotation.
Marc’s background as a soccer player is apparent in our first session. He bends the knee waaay too much on the up kick. Coach Gary calls this poor, but common kicking technique the 50 yard field goal. While much power is created and may ‘feel’ good to Marc it causing more drag than it’s worth.
We use a series of kick swim drills and equipment in order for Marc understand what is an efficient kicking technique.

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Gary Sr discusses ankle flexibility with top Podiatrist Dr Ben Pearl

Dr. Ben Pearl discusses with Gary Hall foot conditions that have influenced his swim and coaching career.

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Freestyle – Correcting the Out Sweep

Last week Masters swimmer Marc Clayton went over his video analysis with coach Gary. We narrowed down 3 key issues in freestyle that we continue to work on with Marc via Lane 4 consultation. The most important being his out sweep in freestyle. This is a common problem for all swimmers, especially beginners or newcomers to the sport. Now that we have identified Marc’s out sweep mistake he is ready to learn how to pull properly. We use a series of 3 swim drills that help Marc understand how to pull properly.

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Masters Swimmer-The Race Club Video Analysis

Marc Clayton is a 37 year old Masters Swimmer from South Africa living in Texas. He was a footballer (soccer player) in his youth and had never swam competitively. Since COVID began Marc decided to take up competitive swimming and found our videos to be huge help ; ) He decided to sign up for our Masters camp and video analysis. Since Marc’s experience at the camp was so valuable he is now a Lane 4 client and we continue working towards his goal of :24 seconds in the 50 free! Marc has a great natural feel for the water although we have a long ways to go to get to his goal…. follow this series with Marc as we begin with a video analysis performed before he began working with us.

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Breaststroke Pull – Velocity Meter Review with Bora Hurst

16 year old Bora Hurst and his teammates recently came to the Race Club in Islamorada for a swim camp. Bora’s goal this year is to break 1:00 in the 100 yard breaststroke. After watching Bora swim the Race Club coaches worked on some changes to Bora’s Breaststroke and tested different swim techniques using our velocity meter technology. After analyzing the results, Coach Gary Sr had a video conference with Bora to go over the results. Find out some of the changes Bora made during the swim camp and get insight into what a Velocity Meter or Lane 4 session is like with a Race Club coach!

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Backstroke Starts – Part 3

At The Race Club we see swimmers of all ages and ability levels. In this backstroke start video Race Club head coach Devin Murphy teaches 11 year old swimmer Layne use the backstroke bar.
Layne begins her backstroke start like a lot of young swimmers using the gutter. This is often taught to younger swimmers who don’t yet have the strength to pull themselves up. One of Layne’s goals was to learn to utilize the backstroke bar. Coach Devin teaches Layne how to place her feet properly on the backstroke wedge. Layne also learns how to engage the ready position.
We often allow our younger swimmers to pull in slightly closer to the block until they develop upper body strength. Layne like most beginners had difficulty using her leg strength to push up and off of the wall. In order to build her confidence we practiced a dryland drill that helped Layne with the athletic movement necessary for a good backstroke start.
We also like to use a swim drill for the backstroke start that is demonstrated by Olympic hopeful Amy Bilquist. She has her feet high in the water utilizing the backstroke wedge and is able to get an amazing arch in her spine. As Amy leaves the blocks she throws the head and hands back and clears the surface of the water and enters cleanly.
We hope you enjoyed this 3 part video series on the backstroke start that features most every level of Athlete. We take a slightly different approach with each Athlete.

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Backstroke Starts – Part 2

At The Race Club we often have age group swimmers, high school swimmers and masters swimmers all in the same camp. This unique swim camp experience allows our athletes not only to learn from our Race Club coaches, but from each other as well.
In this video Head Race Club Coach Devin Murphy works with high school breaststroke specialist Bora Hurst. Bora had little experience with the backstroke start.
While watching Bora’s start you’ll learn some common mistakes that swimmers make in the backstroke start. These include having the feet too wide on the wall, and looking back with the head in the “take your mark” position. You’ll also see first-hand what happens if the head stays back too long on a backstroke starts. We see many campers that make the same mistakes that Bora initially does.
Then coach Devin works with world class masters swimmer Mike Boosin. Like many swimmers, Mike had his feet too close together in the ready position. He also makes the common mistake of exiting the arched position too early. Mike is an experienced backstroke specialist and we found a couple easy fixes that made his start much faster.
The backstroke start requires a lot of nuance, and we’re happy to share what makes a great backstroke start over the next few weeks from our incredible swim camp in the Florida Keys!

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Butterfly Swim Technique – Vertical Recovery

Jenna and Ciera Fujiwara visited us from Hawaii to work with coach Gary in San Diego. Ciera has incredible shoulder flexibility allowing her to recover her arms straight above her head. Coupled with a late breath this technique can be the fastest way to swim butterfly with the likes of Joseph Schooling and Rikako Ikee. This technique isn’t for everyone as Ciera’s sister Jenna has better success with a wider/lower arm recovery. Find out what makes Ciera a perfect candidate for this technique and how we use swim drills to improve!

Backstroke Starts – Introduction

At the Race Club we work with athletes of all ages and abilities. Often times they require different training methods or swim techniques. In this Backstroke Starts video series we worked with a variety of age group swimmers and Masters that each required different approaches to their respective start. Of course there is a technique that we strive for and that we were fortunate to have superstar age group swimmer Josh Zuchowski perform. Josh is a soon to be collegiate swimmer that swims all 4 strokes extremely well but his specialty is backstroke. We were excited to help Josh get a little better with his backstroke start! The ideal start is not for everyone as we will learn in the series but there is a good reason why most of the best backstroke starters in the world use a very similar backstroke start technique. We believe it’s important to understand what that technique entails no matter what age you are.

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Freestyle – Hand Entry Swim Drill

Head Race Club Coach Devin Murphy leads this session with the campers where they continue to work on the hand entry in freestyle. We like to use a mono snorkel and fins when working on the hand entry that allows the swimmer to focus on the swim technique. We are seeing the best swimmers in the enter the water with the fingers and hand squeezed together and then separated slightly for the initiation of the pull phase. Some swimmers have a natural tendency to do this technique but it’s definitely worth noting and working on if you are like most swimmers that enter the water with relaxed hands.

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Freestyle Swim Technique Breathing

A lot of swimmers don’t think about how they are breathing but it can make a huge difference in your freestyle swim technique. Even at the highest level there are common mistakes in breathing. Nathan Adrian is perhaps the best ‘breather’ in the world when it comes to how he takes his breath in a race. He uses his neck muscles to force the head back down quickly to minimize the amount of drag caused by the head out of alignment. In this video Race Club coaches teach swim drills to help the campers learn the proper way to breath, like Nathan Adrian!

Freestyle – Knife Hand Entry

The swimming technique of how to hold the hand at entry in freestyle is not often discussed. Yet it is extremely important. An improper positioning of the hand and wrist at entry can lead to big increases in frontal drag during this early part of the pulling cycle. Many swimmers are taught to relax their hands at entry which is a huge mistake. Doing so leads to the water flowing and opening the fingers and thumb or turning the wrist either to the outside (flaring) or upwards. The increase in drag from the poor hand technique at race speed can range from a 3% to 12% increase, depending on the position of the hand.

We have found that by turning the pinky down and holding the hand vertically after the breath stroke in hip-driven and hybrid-freestyle can further reduce the drag from the hand in front. Rising swimming superstar Josh Zuchowski demonstrates in this video how he rotates his hand with the little pinky down after the breath stroke in freestyle to glide through the water with less resistance. This technique has been used by some of the world’s greatest hip and hybrid freestylers, including Michael Phelps, Sun Yang and Mykail Romanchuk of Ukraine.

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Hip Driven Freestyle – 6 Kick 1 Stroke Drill

Hip Driven Freestyle is the most efficient stroke and requires a different skill set than Hybrid and Shoulder driven. We often use the same swim drill in different ways depending on which technique we are focusing on. Head coach Devin teaches the campers the 6 Kick 1 Stroke drill with an emphasis on a hip driven technique. We also use this drill to teach shoulder driven technique that has a different emphasis on the timing of the kick and pull.

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Shoulder Driven Freestyle – Optimal Tempo

In our previous videos the campers learned the fundamentals of a shoulder driven freestyle through a series of swim drills. They have all made remarkable progress and are comfortable with shoulder driven technique. Now head coach Gary Sr helps each swimmer find their optimal tempo for the 50 freestyle. Using a test set with the Finis Tempo Trainer each swimmer is challenged by increasing the tempo throughout the set. This set is a great way to find out where a swimmer is getting diminishing returns as the tempo increases. There is a fine line between spinning your wheels and holding water when it comes to the fastest race in swimming so be sure to find the ‘sweet spot’!

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Hybrid Freestyle – Over the Wave Under the Wave

Sometimes we overexaggerate a swim technique in order to improve on it. Coach Gary Hall Sr teaches the Over the Wave Under the Wave swim drill to our campers. Some of the campers are just beginning to learn this stroke made famous by Michael Phelps. This technique, also known as a galloping stroke requires a strong kick and a different cadence for the left and right arm pull. Even though this overexaggerated swim technique is not something you would use in a race, we consider it this ‘drill’ a great way to learn the benefits of using this stroke. This is a great drill not only for beginners to learn but also those that want to use hybrid freestyle in a race.

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Freestyle Arm Recovery Part 2

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?

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Freestyle Arm Recovery Part 1

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.

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Shoulder Driven Freestyle – 6 Kick 3 Strokes

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.

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Swimming Start Progression – Part Four

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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Breaststroke Kick with FINIS Board and Snorkel

In this video we use swim training equipment to focus on one of the most important parts of the breaststroke kick with legs elevated and toes pointed. Both a mono snorkel and a FINIS Alignment board allow the swimmer to focus on the timing of finishing the kick with knees held narrow and tight. Using this combination of equipment we find swimmers figure out these key aspects to a great breaststroke swim technique.

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Swimming Start Progression – Part 3

In our previous videos, Paralympian Lizzi Smith learned the 3 coupling motions of a great swimming start on dry land. It is critical to know how to perform the head lift, arm swing and leg kick before we get in the water and Lizzi was able to master each of these motions separately. In this video Lizzi gets on the blocks and begins practicing the complete swimming start. As with most Campers learning this start technique for the first time, applying these 3 coupling motions takes time and practice. As this swimming start progression video continues we break down the coupling motions individually and in a way that helps the swimmer understand how to perform each one before putting them all together.

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Hip Driven Freestyle – FINIS Tech Toc and Hydro Hip

In this video coaches Gary Hall Sr and Devin Murphy take our Race Club swimmers through fine points of what makes a successful hip-driven freestyle. While we don’t have partnerships with any company, we utilize many different pieces of swim training equipment. The campers put on the Finis Tech Toc and Hydro Hip belts to enable them to feel and hear the proper amount of hip rotation. When utilizing the Finis Tech Toc belts, swimmers Rachel and Marin are able to hear a ball bearing slide from side to side while the rotation is occurring. The ball bearing also has weight to it allowing the swimmers to feel how much rotation is necessary to receive the “surge point” while finishing the stroke past the hip. A quick rotation and loud pop from the ball bearing is key to a successful hip-driven freestyle.
National Age Group Record Holder Josh Zuchowski wears a similar device from Finis called a Hydro Hip. The fins sit on the swimmers hips and add drag to the rotation making the swim harder. This allows the swimmer to really feel the amount of speed needed to flip the hips from one side to the other to achieve great coupling energy. We’ve found that the Finis makes great swim training equipment especially in teaching the hip-driven freestyle technique. For newer swimmers, or swimmers that are just learning the hip-driven freestyle we recommend the Tech Toc. Swimmers that are stronger and have been doing hip-driven freestyle for some time, we recommend the Hydro Hip.

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Swimming Start Progression – Part 2

In our first video in this series, Lizzi learned the ‘head lift and arm’ swing on dryland. Lizzi was able to master these two coupling motions using our dryland exercises. Through repeating these dryland exercises, we we’re able to correct some mistakes we commonly see. We believe that taking the time to master the 3 coupling motions on dryland will lead to success on the actual starting block. Once Lizzi was comfortable with the ‘head lift and arm swing’ we continued onto the next equally important step in the progression. In this part 2 we cover the next swimming start progression where Lizzi learns the mechanics of the back leg kick. This is the most underutilized technique of the swimming start and can make a huge difference your swimming start!

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Shoulder Driven Freestyle – 6 Kick Switch Drill

As we progress through learning a Shoulder Driven Freestyle, Coach Devin teaches the campers the most transformative part of the progression. Most swimmers have been taught this swim drill before but what to focus on is paramount. Follow these Race Club campers through their journey to become efficient shoulder driven freestylers.

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Dolphin Kick Velocity Meter with Masters Swimmer Tim Delehanty

Masters swimmer Tim Delehanty joins Coach Gary for a skype review of his dolphin kick. Even though Tim is a masters swimmer he makes many of the same mistakes we see every level of swimmer make. In this video Gary Sr breaks down Tim’s dolphin kick and explain the technology that we use to measure our swimmers.

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Butterfly Velocity Meter – Tim Delehanty

The ideal butterfly technique for Masters swimmers depends on many factors, including the race distance, conditioning, flexibility and kicking strength. In this discussion about Masters swimmer Tim Delehanty’s butterfly velocity meter analysis, we describe some of the swimming techniques that Tim does well and not so well. Learn from watching this educational video to improve your own butterfly swim technique.

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Swimming Start Progression – Part 1

In the fast-approaching 2021 Paralympic and Olympic games in Tokyo, Paralympian Lizzi Smith will be swimming several sprint events. Lizzi recently trained with us in San Diego in order to improve her start for the upcoming Tokyo Games. We’ve had tremendous success teaching our athletes what we call the ‘Brad Tandy’ start that incorporate 3 distinct coupling motions including the head, arms and legs. Lizzi has one arm and was using a ‘weight forward’ swimming start not utilizing her upper body much at all. Because of Lizzi’s disability we modified a slightly wider stance with the feet to compensate for any balance issues. Other than this slight modification, this is the same swimming start progression we teach to an age grouper, masters or professional so follow along through this series of dryland and swim drills and you too could be flying off the blocks on your start!

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Masters Swimming – Finding A Faster Flip Turn

Most coaches teach swimmers to ‘glide’ off the wall before engaging the first dolphin kick which we believe is not the fastest and not surprisingly we see most swimmers doing this swim technique. U.S. Masters Swimmer Masako worked with us in order to improve her freestyle flip turns. Tune into this lesson that applies to not only many Masters Swimmers but also age groupers. We take Masako through a series of tests that can help determine how many and when to take dolphin kicks, if any at all.

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Velocity Meter Review with Josh Zuchowski

Coach Gary sits down with rising superstar Josh Zuchowski to go over Velocity Meter studies. In this review learn what mistakes we’ve been working on with Josh in order to make him faster than he already is which is really really fast!

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Butterfly Breathing for the 50

In our final installment of the Butterfly Breathing series we talk about the shortest race in swimming the 50 yards or meters. Ideally a swimmer won’t need a breath in this short race but it depends on your age and ability but knowing when you are ready to go no breath is key to performing at your best. Find out if no breathing is the best swim technique in butterfly breathing for you! Remember to always train under the supervision of a coach or lifeguard when hypoxic training.

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Breaststroke Back Kick

In the next swim drill that Head Coach Devin Murphy practices with the Race Club campers is breaststroke kick on your back. In our previous video on breaststroke kick we learned how important it is to finish the kick with toes pointed and feet together. This swim drill not only amplifies this important aspect of breaststroke kick technique but also requires a narrow distance between the knees that allows for a lightning fast breaststroke kick.

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Freestyle Hand Entry Introduction

We see the best freestyle swimmers in the world like Caeleb Dressel using a specific technique for their hand entry. Learn how we teach this often overlooked swim technique and what we see most swimmers doing wrong.

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Breathing Patterns for the 200 Butterfly

The 200 butterfly can be a grueling event, and going into the race without a plan will make it even worse! In this video we take a group of Race Club campers through different butterfly breathing patterns utilized by men and women of different ages and ability levels. We also discuss what pitfalls to avoid when butterfly breathing in the 200 Fly. To make a difficult event a little more manageable, check out this video to see what pattern will work for you. Remember, a failure to plan is a plan to fail!

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Hybrid Freestyle – 6 Kick 2 Stroke Drill

In our previous introduction to Hybrid Freestyle we learned where this technique maybe the best to use, who uses it and when. On Day 2 of our Race Club camp head coach Devin leads this group of campers through a drill that allows the swimmers to learn how to execute this technique properly.

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Butterfly Breathing – Introduction

At The Race Club we believe that oxygen is an underrated and often misunderstood nutrient especially when it comes to breathing patterns in swimming! In our next series of videos being released on our Lane 2 membership, Head Coaches Gary Hall Sr and Devin Murphy guide a group of Race Club campers through the various options of butterfly breathing patterns and help each camper decide which option is best for them. Stay tuned to see how factors like race distance, age, gender, and ability level determine how often you should breathe in butterfly. Surprisingly, most swimmers don’t even think about their breathing pattern in butterfly or if it is the most effective. For more help, make sure you sign up for a Race Club membership or one of our many camps being held in Coronado, California or Islamorada, Florida!

Interview – Brad Tandy

South African Olympian Brad Tandy discusses his experience with the Race Club and how it will change his training. He also talks about his best memory from swimming that you might be surprised to learn about….

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Breaststroke – Finishing the Kick

Breaststroke is one of the most kick-dependent strokes in swimming. In this video we take a group of campers through the details of the breaststroke kick that will help them not only reduce significant amounts of drag, but also create extra propulsion. Check out this video to learn all the secrets of a great breaststroke kick!

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Undulating the Breaststroke Pullout

In this video coach Gary Hall Sr has world class breaststroker Nikola Obravac test two types of a breaststroke pullout using the velocity meter. In the first Nikola performs what he is used to by engaging a large undulalting dolphin kick before pulling the hands down. We then had Nikola perform a pullout using a small tight undualting dolphin kick prior to the pullout. Find out which is faster and by how much…. you might change you engage your dolphin kick during the breaststroke pullout.

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Hip Driven Freestyle – Catch Up Drill

Coach Devin Murphy leads the Race Club camp Hip Driven Freestyle session with this ‘Catch Up’ swim drill. This classic swim drill has been taught by many different coaches for as long as we can remember. But what to focus on can make a key difference in how to execute this drill effectively.

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Shoulder Driven Freestyle – Body Rotation Drill

We continue our Shoulder Driven Freestyle series with a consecutive series of drills that help you understand and ultimately master this swim technique. This first drill or ‘Body Rotation Drill’ is fundamental to learning a fast Shoulder Driven Freestyle. Learn what we look for and how we teach this critical swim drill.

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Freestyle Breakout Series – Explosive Breakout

In this second video of our Freestyle Breakout Series, Gary Sr takes masters swimmers Mike and Cindie Boosen through the finer details of an explosive breakout for their freestyle swim race. If you’ve ever wondered how many dolphin kicks to take off of your walls, when to start dolphin kicking off of your walls this video series on the Freestyle Breakout is for You!

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Freestyle Breakout Series – Dolphin Kick Test

One of the most common questions we get when it comes to dolphin kick is how many should I take off the wall before breakout? The answer depends entirely on your all out dolphin kick speed vs your all out stroke speed. We do this test for Butterfly, Backstroke and Freestyle and in this video Mike and Cinde Boosin are 2 Masters swimmers that are sprinters. We have already worked on their angle of recovery and now we will find out how many, if any dolphin kicks at all they should be doing off the start and walls for respective distances. This simple yet effective measure can make a huge difference in your swim race so check it out and continue testing yourself throughout your career….

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Hip Driven Freestyle – Wall Swim

Hip Driven freestyle requires a strong connection with the hip and connection of the water during the catch. We use this swim drill to help our swimmers understand the timing of this connection using our swim training equipment and swim talkers with the Race Club coaches.

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Coley Stickels Dryland – Off On Throw Jump

Renowned Strength Coach Coley Stickels finishes his Med Ball Sequence with this Off On Pushup Throw Jump. Learn how to execute this explosive exercise up properly and it will definitely improve your ballistic movements.

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The Race Club Circuit – High Elbow Roundhouse Boxing

In this 5th dryland exercise in the Race Club Circuit, Cinde Boosin demonstrates the classic Roundhouse Boxing with a High Elbow. This exercise incorporates all of the muscles used in the high elbow pull. Doing this exercise will help you build strength and power during this critical swim technique quicker and more efficiently.

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Freestyle Swimming Technique – 3 Styles of Freestyle

At The Race Club we don’t believe that one style of freestyle swimming technique is enough for a swimmer to be successful at every distance. We want our swimmers to walk away from our camps and private sessions with at least two or three different freestyle swimming technique that they can utilize depending on his/her events. Coaches Gary Hall Sr and Devin Murphy take our campers through the Three Styles of Freestyle – Shoulder Driven, Hip Driven and Hybrid Freestyle. In this video we showcase each freestyle swimming technique as our coaches discuss characteristics that are unique to each style in order to help the swimmers perfect each swimming techique and finally sets that will reinforce each style. Check out our ‘Introduction’ videos for Hip Driven Freestyle, Shoulder Driven Freestyle and Hybrid Freestyle and stay tuned for more drills and exercises for each respective swimming technique.

Hybrid Freestyle – Introduction

In this continuation of our Three Styles of Freestyle video series, The Race Club coaches Devin Murphy and Gary Hall Sr take a group of campers through the characteristics of Hybrid Freestyle. Most of the campers had not yet tried Hybrid freestyle in this video. Through learning Hip and Shoulder Driven freestyle, they quickly become adept at hybrid freestyle. If you’ve ever wondered why swimmers like Michael Phelps or Katie Ledecky breathe every stroke cycle or “gallop” during their freestyle – this videos for you!

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Shoulder Driven Freestyle – Introduction

Our most popular video at The Race Club is our 3 Styles of Freestyle that we produced several years ago.  In the 90’s renowned swim coach Mike Bottom coined this term that helped his swimmers understand how to incorporate different swim techniques for different events mainly shoulder driven freestyle for sprinting.  As time has passed and technology has improved, we recognized it is time to give our members a fresh look at a favorite topic and explore how this technique has evolved.  In this introduction to shoulder driven freestyle, Coaches Gary Hall Sr and Devin Murphy take our campers through the nuances and characteristics that are utilized by the best shoulder driven freestyles in the world of swimming.

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Hip Driven Freestyle – Introduction

Freestyle is the swimming stroke that has the widest variety of swim technique. Depending on what swim race you are competing in different swim techniques will most certainly be required in order to swim your fastest. In this video we begin our series of videos on Hip Driven Freestyle, the most efficient, slowest and equally as important as both Shoulder and Hybrid Freestyle. Learn the key techniques required in order to swim Hip Driven Freestyle…

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Dryland with Coley Stickels – Straddle Throw

In this more advanced exercise learn how to stradle throw a med ball into a chest pass. This exercise not only engages the key muscles used in fast kicking, it also requires some serious hand eye coordination.

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The Race Club Circuit – Finis Slide Trainer

The Finis Slide Trainer is a great tool we love to use in our dryland circuit. Learn one of the ways we increase the small muscles in the shoulder in order to pull more efficiently.

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Individual Medley – Suicide Set

In this video Head Race Club Coach Devin Murphy trains rising super-star Josh Zuchowski through an individual medley set that will help build dolphin kicking strength in swimmers at all levels. We wanted to share this unique set with you at this time because it does not require a full length pool as it incorporates mid-pool turns. So hop in a lake, pond, backyard pool, etc and give it a go. Do not try this in a bathtub.

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The Race Club Circuit – Flick Kicks

In this Race Club dryland exercise the swimmer mimics how you would use a 6 beat kick in the pool on land. Try this exercise out for 1 minute, the amount of kicks per minute in the pool is far greater than you think!

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Freestyle Kick Series – Parachute

In this Freestyle Kick video world class swimmers Aaron and Arty do a kick set using parachutes on their feet.

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Pressure Meter Webinar with Zane Grothe

This week learn how Pressure Meter technology is being used at The Race Club to identify the smallest errors in your swimming technique. Led by Gary Hall Sr, Technical Director, you will discover what information is derived from just a few seconds of testing. With the help of elite freestyler Zane Grothe, we will show you examples of comparing different freestyle stroke techniques and how changing a technique can be evaluated with the Pressure Meter. When used properly, the Pressure Meter measures propulsion derived from the hands and body’s rotation. It enables us to look at your swimming strokes under a microscope. Don’t miss this one!

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Freestyle Kick Series – Kick Chordz

We like to use the Kick Chordz especially for swimmers who tend to over bend the knee in butterfly and freestyle kick. In this video we give world class swimmers Artyom Machekin (Switzerland) and Aaron Greenberg (Israel) use the Kick Chordz during one of our sprint kick sets…

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The Race Club Circuit – High Elbow Pull with Stretch Chordz

The Race Club Dryland circuit has a long history of creative and intense exercises. Originally created by Mike Bottom and Gary Hall Jr (along with their strength trainers, Tim McClellan, JR Rosania, Andy Diechart and others) the circuit was designed to make long VO2 Max, intense workouts interesting, fun and ultimately beneficial to speed in the water. In the 3rd exercise of this particular circuit we implement the high elbow pull with stretch chordz.

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Webinar with Coley Stickels – Boxing

Join us for a  FREE Webinar Friday, April 24th, 1 PM EASTERN TIME, with Head Coach of Alabama Swimming, Coley Stickels. Coley is known for his unique and innovative dryland routines.  This week he will discuss the exercises in our Lane 2 Boxing Dryland Sequence and answer your questions.

Join the club to access this page! You must purchase one of our Race Club memberships: The Race Club Membership – 2, Monthly, The Race Club Membership – 2, Annual, The Race Club Membership (Lane 2 Only) – 2, Monthly, The Race Club Membership (Lane 2 Only) – 2, Annual, The Race Club Membership – Bronze – Monthly, The Race Club Membership – Bronze – Annual, The Race Club Membership – 1, , The Race Club Membership – 4: Pro, Monthly, The Race Club Membership – 4: Pro, Annual, The Race Club Membership – 4: Elite, Monthly, The Race Club Membership – 4: Elite, Annual, The Race Club Membership – 4: Pro, 4-Month Bundle, The Race Club Membership – 4: Elite, 4-Month Bundle, The Race Club Membership – 4: Premium, Monthly, The Race Club Membership – 4: Premium, 4-Month Bundle, The Race Club Membership – 4: Premium, Annual, The Race Club Membership – Gold – Pro Coach, Monthly, The Race Club Membership – Gold – Elite – Alex Meyer – $375/month or $3500/year, Monthly, The Race Club Membership – Gold – Elite – Dr Megan Cannon $375/month or $3500/year, Monthly, The Race Club Membership – Gold – Premium – Gary Hall Jr – $425/month or $4000/year, Monthly, The Race Club Membership – Gold – Premium – Gary Hall Sr – $425/month or $4000/year, Monthly, The Race Club Membership – Gold – Pro Coach, Annual, The Race Club Membership – Gold – Elite – Alex Meyer – $375/month or $3500/year, Annual, The Race Club Membership – Gold – Elite – Dr Megan Cannon $375/month or $3500/year, Annual, The Race Club Membership – Gold – Premium – Gary Hall Jr – $425/month or $4000/year, Annual, The Race Club Membership – Gold – Premium – Gary Hall Sr – $425/month or $4000/year, Annual, The Race Club Membership – 3, Annual, The Race Club Membership – 3, Monthly, The Race Club Membership – Silver – Monthly or The Race Club Membership – Silver – Annual

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Webinar with Josh Zuchowski – Velocity Meter

This week learn how Velocity Meter technology is being used at The Race Club to identify the smallest errors in your swimming technique. Led by Gary Hall Sr, Technical Director, you will discover what information is derived from just a few seconds of testing. With the help of Josh Zuchowski, we will show you examples of comparing different stroke techniques and how changing a technique can be evaluated with the Velocity Meter. When used properly, the Velocity Meter enables us to look at your swimming strokes under a microscope. Don’t miss this one!

Dryland Boxing Workout

Alabama Head Coach Coley Stickels has designed a strength training boxing sequence that is designed to make swimmers fast.  In the late 90’s Tim McLellan, Gary Hall Jr and Mike Bottom were incorporating boxing into their dryland training with the Race Club that were incorporated and made famous by Michael Phelps and his strength trainer Keenan Robinson. There is no secret that these exercises, influenced by MMA training lead to explosive and dynamic results in the pool.  Coley Stickels has developed these exercises to a level we never imagined!  Even if you don’t have a partner, doing these exercises will alone will suffice so make some room set up your lap top and get ready to sweat and have fun!

Join the club to access this page! You must purchase one of our Race Club memberships: The Race Club Membership – 2, Monthly, The Race Club Membership – 2, Annual, The Race Club Membership (Lane 2 Only) – 2, Monthly, The Race Club Membership (Lane 2 Only) – 2, Annual, The Race Club Membership – Bronze – Monthly, The Race Club Membership – Bronze – Annual, The Race Club Membership – 4: Pro, Monthly, The Race Club Membership – 4: Pro, Annual, The Race Club Membership – 4: Elite, Monthly, The Race Club Membership – 4: Elite, Annual, The Race Club Membership – 4: Pro, 4-Month Bundle, The Race Club Membership – 4: Elite, 4-Month Bundle, The Race Club Membership – 4: Premium, Monthly, The Race Club Membership – 4: Premium, 4-Month Bundle, The Race Club Membership – 4: Premium, Annual, The Race Club Membership – Gold – Pro Coach, Monthly, The Race Club Membership – Gold – Elite – Alex Meyer – $375/month or $3500/year, Monthly, The Race Club Membership – Gold – Elite – Dr Megan Cannon $375/month or $3500/year, Monthly, The Race Club Membership – Gold – Premium – Gary Hall Jr – $425/month or $4000/year, Monthly, The Race Club Membership – Gold – Premium – Gary Hall Sr – $425/month or $4000/year, Monthly, The Race Club Membership – Gold – Pro Coach, Annual, The Race Club Membership – Gold – Elite – Alex Meyer – $375/month or $3500/year, Annual, The Race Club Membership – Gold – Elite – Dr Megan Cannon $375/month or $3500/year, Annual, The Race Club Membership – Gold – Premium – Gary Hall Jr – $425/month or $4000/year, Annual, The Race Club Membership – Gold – Premium – Gary Hall Sr – $425/month or $4000/year, Annual, The Race Club Membership – 3, Annual, The Race Club Membership – 3, Monthly, The Race Club Membership – Silver – Monthly or The Race Club Membership – Silver – Annual

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Dryland with Coley Stickels – Medicine Ball Fall

In this exercise there are countless variations that you can incorporate using a wall or bench. Once you have become comfortable with the previous sequences these seemingly difficult exercise will be executed very well!

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Webinar with Coley Stickels and Ryan Held – TRX Straps

Join us for a  FREE Webinar Friday, April 17th, 1 PM EASTERN TIME, with Head Coach of Alabama Swimming, Coley Stickels and Olympic Gold Medalist Ryan Held. Coley is known for his unique and innovative dryland routines.  This week he will demonstrate the exercises in our Lane 2 TRX Dryland Sequence live and answer your own questions about the sequences… so get your gear and be ready to join us!!!

Webinar with Kim Vandenberg

A California native, Olympic bronze medalist Kim Vandenberg specializes in both the butterfly and freestyle. She is a two-time gold medalist from the 2011 Pan American games in the 200 butterfly and the 4×200 freestyle relay, a silver medalist from the 2007 world championships in the 200 fly and a three-time national champion in the 200 fly. Since competing in the 2008 Beijing Olympics, she has traveled the world giving motivational talks and teaching swim clinics and private lessons to international schools throughout the United States, Asia, Australia, Europe and South America.

Join the club to access this page! You must purchase one of our Race Club memberships: The Race Club Membership – 2, Monthly, The Race Club Membership – 2, Annual, The Race Club Membership (Lane 2 Only) – 2, Monthly, The Race Club Membership (Lane 2 Only) – 2, Annual, The Race Club Membership – Bronze – Monthly, The Race Club Membership – Bronze – Annual, The Race Club Membership – 1, , The Race Club Membership – 4: Pro, Monthly, The Race Club Membership – 4: Pro, Annual, The Race Club Membership – 4: Elite, Monthly, The Race Club Membership – 4: Elite, Annual, The Race Club Membership – 4: Pro, 4-Month Bundle, The Race Club Membership – 4: Elite, 4-Month Bundle, The Race Club Membership – 4: Premium, Monthly, The Race Club Membership – 4: Premium, 4-Month Bundle, The Race Club Membership – 4: Premium, Annual, The Race Club Membership – Gold – Pro Coach, Monthly, The Race Club Membership – Gold – Elite – Alex Meyer – $375/month or $3500/year, Monthly, The Race Club Membership – Gold – Elite – Dr Megan Cannon $375/month or $3500/year, Monthly, The Race Club Membership – Gold – Premium – Gary Hall Jr – $425/month or $4000/year, Monthly, The Race Club Membership – Gold – Premium – Gary Hall Sr – $425/month or $4000/year, Monthly, The Race Club Membership – Gold – Pro Coach, Annual, The Race Club Membership – Gold – Elite – Alex Meyer – $375/month or $3500/year, Annual, The Race Club Membership – Gold – Elite – Dr Megan Cannon $375/month or $3500/year, Annual, The Race Club Membership – Gold – Premium – Gary Hall Jr – $425/month or $4000/year, Annual, The Race Club Membership – Gold – Premium – Gary Hall Sr – $425/month or $4000/year, Annual, The Race Club Membership – 3, Annual, The Race Club Membership – 3, Monthly, The Race Club Membership – Silver – Monthly or The Race Club Membership – Silver – Annual

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Dryland with Coley Stickels – On, Off, Stradle, Kick, Pusup, Retrieve

In this sequence of the Med Ball workout with Alabama head coach Coley Stickels, his athletes perform the On, Off, Stradle, Kick, Pushup, Retrieve. This is a super fun exercise that can be done alone by retrieving the medicine ball yourself. This will really engage the hamstring and groin muscles that are key for fast kicking.

Join the club to access this page! You must purchase one of our Race Club memberships: The Race Club Membership – 4: Pro, Monthly, The Race Club Membership – 4: Pro, Annual, The Race Club Membership – 4: Elite, Monthly, The Race Club Membership – 4: Elite, Annual, The Race Club Membership – 4: Pro, 4-Month Bundle, The Race Club Membership – 4: Elite, 4-Month Bundle, The Race Club Membership – 4: Premium, Monthly, The Race Club Membership – 4: Premium, 4-Month Bundle, The Race Club Membership – 4: Premium, Annual, The Race Club Membership – Gold – Pro Coach, Monthly, The Race Club Membership – Gold – Elite – Alex Meyer – $375/month or $3500/year, Monthly, The Race Club Membership – Gold – Elite – Dr Megan Cannon $375/month or $3500/year, Monthly, The Race Club Membership – Gold – Premium – Gary Hall Jr – $425/month or $4000/year, Monthly, The Race Club Membership – Gold – Premium – Gary Hall Sr – $425/month or $4000/year, Monthly, The Race Club Membership – Gold – Pro Coach, Annual, The Race Club Membership – Gold – Elite – Alex Meyer – $375/month or $3500/year, Annual, The Race Club Membership – Gold – Elite – Dr Megan Cannon $375/month or $3500/year, Annual, The Race Club Membership – Gold – Premium – Gary Hall Jr – $425/month or $4000/year, Annual, The Race Club Membership – Gold – Premium – Gary Hall Sr – $425/month or $4000/year, Annual, The Race Club Membership – 3, Annual, The Race Club Membership – 3, Monthly, The Race Club Membership – Silver – Monthly or The Race Club Membership – Silver – Annual

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The Race Club Circuit – Flutter Kick in Plank Position

The Race Club Dryland circuit has a long history of creative and intense exercises. Originally created by Mike Bottom and Gary Hall Jr (along with their strength trainers, Tim McLellan, JR Rosana, Andy Diechart and others) the circuit was designed to make long VO2 Max, intense workouts interesting, fun and ultimately beneficial to speed in the water. At the Race Club we teach every camper how these pioneers created a fun, energetic, competitve and intense enviroment every time you do this circuit. In this series, we’ll break down some of the exercises we perform during our circuit and are always happy to hear about your own variations/additions to this ever evolving workout.

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TRX Sequence – Dryland Workout

This TRX Sequence is designed by world renowned strength coach and head coach of Alabama swimming Coley Stickels. The TRX straps as well as other brands, are a great tool for swimmers, especially in this time of quarantine. Learn this dryland workout that has led Coley’s Athletes to major success in the pool! Register for our FREE WEBINAR on Friday April 10, at 10AM PST where Coley will go over this sequence with Gary Hall Sr.

Join the club to access this page! You must purchase one of our Race Club memberships: The Race Club Membership – 2, Monthly, The Race Club Membership – 2, Annual, The Race Club Membership (Lane 2 Only) – 2, Monthly, The Race Club Membership (Lane 2 Only) – 2, Annual, The Race Club Membership – Bronze – Monthly, The Race Club Membership – Bronze – Annual, The Race Club Membership – 4: Pro, Monthly, The Race Club Membership – 4: Pro, Annual, The Race Club Membership – 4: Elite, Monthly, The Race Club Membership – 4: Elite, Annual, The Race Club Membership – 4: Pro, 4-Month Bundle, The Race Club Membership – 4: Elite, 4-Month Bundle, The Race Club Membership – 4: Premium, Monthly, The Race Club Membership – 4: Premium, 4-Month Bundle, The Race Club Membership – 4: Premium, Annual, The Race Club Membership – Gold – Pro Coach, Monthly, The Race Club Membership – Gold – Elite – Alex Meyer – $375/month or $3500/year, Monthly, The Race Club Membership – Gold – Elite – Dr Megan Cannon $375/month or $3500/year, Monthly, The Race Club Membership – Gold – Premium – Gary Hall Jr – $425/month or $4000/year, Monthly, The Race Club Membership – Gold – Premium – Gary Hall Sr – $425/month or $4000/year, Monthly, The Race Club Membership – Gold – Pro Coach, Annual, The Race Club Membership – Gold – Elite – Alex Meyer – $375/month or $3500/year, Annual, The Race Club Membership – Gold – Elite – Dr Megan Cannon $375/month or $3500/year, Annual, The Race Club Membership – Gold – Premium – Gary Hall Jr – $425/month or $4000/year, Annual, The Race Club Membership – Gold – Premium – Gary Hall Sr – $425/month or $4000/year, Annual, The Race Club Membership – 3, Annual, The Race Club Membership – 3, Monthly, The Race Club Membership – Silver – Monthly or The Race Club Membership – Silver – Annual

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Vertical Butterfly Recovery with Lizzi Smith Part 3

In previous videos with Paralympian Lizzi Smith we showed you some dryland exercises and began working on her vertical recovery in butterfly. At this point Lizzi is really starting to click with this new technique thanks to this classic drill…

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Freestyle Kick Series – All Out Free with Vertical Kicking

In this Race Club training session Elite National Team swimmers Artyom Machekin (Switzerland) and Aaron Greenberg (Israel) do their second kick set that involves sprint freestyle with vertical kicking.  This is a great set to do in pools that are small! 

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The Race Club Dryland Exercises

At the Race Club dryland exercise has always been an integral part of our training. Over the years we’ve worked with some of the best strength coaches in our sport that have helped build our extensive video library of exercises and workouts. One thing you will find in common is they are all fun and require little or no equipment or weights making them suitable for all athletes and non athletes! We hope you enjoy this sneak peak at some of the exercises we will explore in Lane 2-4!

Dryland Workout – Medicine Ball Series

Coley Stickels Medicine Ball 20 minute dryland workout can be performed in your own home and modified for any participant but can be virtually copied by a good age group athlete. Ideally, for this workout, you will need a gymnastics or thick yoga mat, plenty of room to perform dynamic movements and a partner to help so get your mat and med ball and get ready to sweat!

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Freestyle Kick Series – Finis Board and Alignment Snorkel

In this set learn what Elite National Team swimmers Artyom Machekin (Switzerland) and Aaron Greenberg (Israel) did for their freestyle swimming kick set with The Race Club. This is a set we like to give to our swimmers who want some real training and Aaron and Artyom came by to get the job done!

Join the club to access this page! You must purchase one of our Race Club memberships: The Race Club Membership – 4: Pro, Monthly, The Race Club Membership – 4: Pro, Annual, The Race Club Membership – 4: Elite, Monthly, The Race Club Membership – 4: Elite, Annual, The Race Club Membership – 4: Pro, 4-Month Bundle, The Race Club Membership – 4: Elite, 4-Month Bundle, The Race Club Membership – 4: Premium, Monthly, The Race Club Membership – 4: Premium, 4-Month Bundle, The Race Club Membership – 4: Premium, Annual, The Race Club Membership – Gold – Pro Coach, Monthly, The Race Club Membership – Gold – Elite – Alex Meyer – $375/month or $3500/year, Monthly, The Race Club Membership – Gold – Elite – Dr Megan Cannon $375/month or $3500/year, Monthly, The Race Club Membership – Gold – Premium – Gary Hall Jr – $425/month or $4000/year, Monthly, The Race Club Membership – Gold – Premium – Gary Hall Sr – $425/month or $4000/year, Monthly, The Race Club Membership – Gold – Pro Coach, Annual, The Race Club Membership – Gold – Elite – Alex Meyer – $375/month or $3500/year, Annual, The Race Club Membership – Gold – Elite – Dr Megan Cannon $375/month or $3500/year, Annual, The Race Club Membership – Gold – Premium – Gary Hall Jr – $425/month or $4000/year, Annual, The Race Club Membership – Gold – Premium – Gary Hall Sr – $425/month or $4000/year, Annual, The Race Club Membership – 3, Annual, The Race Club Membership – 3, Monthly, The Race Club Membership – Silver – Monthly or The Race Club Membership – Silver – Annual

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Life in the Fast Lane – Episode 19 Duncan Sherrard

The Race Club Coach Devin Murphy sits down with Auburn’s Duncan Sherrard on this weeks episode of Life in the Fast Lane.

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The Race Club Swim Camps

The Race Club swim camps are located in beautiful Islamorada, Florida and Coronado, California. We wanted to share with you some of the experience that our campers get when they visit us since many of you aren’t able to visit. Check out this montage of some of our camp from Islamorada recently. We hope to see you soon and if you can’t make it, be sure to subscribe to our videos in order to get as much of the camp experience as you can!

Pro Series – Starts with Mike Alexandrov

Learn some of the nuances that a great breaststroke start requires. This start requires a bit of a different approach than Butterfly and Freestyle and former American Record holder Mike Alexandrov shares some of his insight in this Pro Starts series.

Join the club to access this page! You must purchase one of our Race Club memberships: The Race Club Membership – 4: Pro, Monthly, The Race Club Membership – 4: Pro, Annual, The Race Club Membership – 4: Elite, Monthly, The Race Club Membership – 4: Elite, Annual, The Race Club Membership – 4: Pro, 4-Month Bundle, The Race Club Membership – 4: Elite, 4-Month Bundle, The Race Club Membership – 4: Premium, Monthly, The Race Club Membership – 4: Premium, 4-Month Bundle, The Race Club Membership – 4: Premium, Annual, The Race Club Membership – Gold – Pro Coach, Monthly, The Race Club Membership – Gold – Elite – Alex Meyer – $375/month or $3500/year, Monthly, The Race Club Membership – Gold – Elite – Dr Megan Cannon $375/month or $3500/year, Monthly, The Race Club Membership – Gold – Premium – Gary Hall Jr – $425/month or $4000/year, Monthly, The Race Club Membership – Gold – Premium – Gary Hall Sr – $425/month or $4000/year, Monthly, The Race Club Membership – Gold – Pro Coach, Annual, The Race Club Membership – Gold – Elite – Alex Meyer – $375/month or $3500/year, Annual, The Race Club Membership – Gold – Elite – Dr Megan Cannon $375/month or $3500/year, Annual, The Race Club Membership – Gold – Premium – Gary Hall Jr – $425/month or $4000/year, Annual, The Race Club Membership – Gold – Premium – Gary Hall Sr – $425/month or $4000/year, Annual, The Race Club Membership – 3, Annual, The Race Club Membership – 3, Monthly, The Race Club Membership – Silver – Monthly or The Race Club Membership – Silver – Annual

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Vertical Butterfly Recovery with Lizzi Smith Part II

Learning the vertical butterfly recovery is not easy! We found these dryland exercises and swim drills help swimmers achieve this difficult swim technique.

Join the club to access this page! You must purchase one of our Race Club memberships: The Race Club Membership – 2, Monthly, The Race Club Membership – 2, Annual, The Race Club Membership (Lane 2 Only) – 2, Monthly, The Race Club Membership (Lane 2 Only) – 2, Annual, The Race Club Membership – Bronze – Monthly, The Race Club Membership – Bronze – Annual, The Race Club Membership – 4: Pro, Monthly, The Race Club Membership – 4: Pro, Annual, The Race Club Membership – 4: Elite, Monthly, The Race Club Membership – 4: Elite, Annual, The Race Club Membership – 4: Pro, 4-Month Bundle, The Race Club Membership – 4: Elite, 4-Month Bundle, The Race Club Membership – 4: Premium, Monthly, The Race Club Membership – 4: Premium, 4-Month Bundle, The Race Club Membership – 4: Premium, Annual, The Race Club Membership – Gold – Pro Coach, Monthly, The Race Club Membership – Gold – Elite – Alex Meyer – $375/month or $3500/year, Monthly, The Race Club Membership – Gold – Elite – Dr Megan Cannon $375/month or $3500/year, Monthly, The Race Club Membership – Gold – Premium – Gary Hall Jr – $425/month or $4000/year, Monthly, The Race Club Membership – Gold – Premium – Gary Hall Sr – $425/month or $4000/year, Monthly, The Race Club Membership – Gold – Pro Coach, Annual, The Race Club Membership – Gold – Elite – Alex Meyer – $375/month or $3500/year, Annual, The Race Club Membership – Gold – Elite – Dr Megan Cannon $375/month or $3500/year, Annual, The Race Club Membership – Gold – Premium – Gary Hall Jr – $425/month or $4000/year, Annual, The Race Club Membership – Gold – Premium – Gary Hall Sr – $425/month or $4000/year, Annual, The Race Club Membership – 3, Annual, The Race Club Membership – 3, Monthly, The Race Club Membership – Silver – Monthly or The Race Club Membership – Silver – Annual

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Pro Series Starts with Jimmy Feigen

Jimmy Feigen was a standout swimmer under Coach Eddie Reese at the University Texas and 2 time Olympian and Gold Medalist. Learn what he thinks about during the Start and Breakout.

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Jimmy Feigen and the Magic Hot Dog Memory

We often ask our swimmers what is their favorite swimming memory.  Check out this hilarious story from Olympic Gold Medalist and University of Texas standout Jimmy Feigen!

Life in the Fast Lane Episode 18 with Justin Andrade

Life in the Fast Lane Episode 18 with Justin Andrade

Join the club to access this page! You must purchase one of our Race Club memberships: The Race Club Membership – 4: Pro, Monthly, The Race Club Membership – 4: Pro, Annual, The Race Club Membership – 4: Elite, Monthly, The Race Club Membership – 4: Elite, Annual, The Race Club Membership – 4: Pro, 4-Month Bundle, The Race Club Membership – 4: Elite, 4-Month Bundle, The Race Club Membership – 4: Premium, Monthly, The Race Club Membership – 4: Premium, 4-Month Bundle, The Race Club Membership – 4: Premium, Annual, The Race Club Membership – Gold – Pro Coach, Monthly, The Race Club Membership – Gold – Elite – Alex Meyer – $375/month or $3500/year, Monthly, The Race Club Membership – Gold – Elite – Dr Megan Cannon $375/month or $3500/year, Monthly, The Race Club Membership – Gold – Premium – Gary Hall Jr – $425/month or $4000/year, Monthly, The Race Club Membership – Gold – Premium – Gary Hall Sr – $425/month or $4000/year, Monthly, The Race Club Membership – Gold – Pro Coach, Annual, The Race Club Membership – Gold – Elite – Alex Meyer – $375/month or $3500/year, Annual, The Race Club Membership – Gold – Elite – Dr Megan Cannon $375/month or $3500/year, Annual, The Race Club Membership – Gold – Premium – Gary Hall Jr – $425/month or $4000/year, Annual, The Race Club Membership – Gold – Premium – Gary Hall Sr – $425/month or $4000/year, Annual, The Race Club Membership – 3, Annual, The Race Club Membership – 3, Monthly, The Race Club Membership – Silver – Monthly or The Race Club Membership – Silver – Annual

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Butterfly Vertical Recovery with Lizzie Smith

We worked with Paralympian Lizzie Smith in San Diego on her arm recovery. Most swimmers tend to have too low of an arm recovery that leads to a less efficient stroke. Learn how we made Lizzie’s stroke more vertical with some drills and dryland exercises.

Join the club to access this page! You must purchase one of our Race Club memberships: The Race Club Membership – 2, Monthly, The Race Club Membership – 2, Annual, The Race Club Membership (Lane 2 Only) – 2, Monthly, The Race Club Membership (Lane 2 Only) – 2, Annual, The Race Club Membership – Bronze – Monthly, The Race Club Membership – Bronze – Annual, The Race Club Membership – 4: Pro, Monthly, The Race Club Membership – 4: Pro, Annual, The Race Club Membership – 4: Elite, Monthly, The Race Club Membership – 4: Elite, Annual, The Race Club Membership – 4: Pro, 4-Month Bundle, The Race Club Membership – 4: Elite, 4-Month Bundle, The Race Club Membership – 4: Premium, Monthly, The Race Club Membership – 4: Premium, 4-Month Bundle, The Race Club Membership – 4: Premium, Annual, The Race Club Membership – Gold – Pro Coach, Monthly, The Race Club Membership – Gold – Elite – Alex Meyer – $375/month or $3500/year, Monthly, The Race Club Membership – Gold – Elite – Dr Megan Cannon $375/month or $3500/year, Monthly, The Race Club Membership – Gold – Premium – Gary Hall Jr – $425/month or $4000/year, Monthly, The Race Club Membership – Gold – Premium – Gary Hall Sr – $425/month or $4000/year, Monthly, The Race Club Membership – Gold – Pro Coach, Annual, The Race Club Membership – Gold – Elite – Alex Meyer – $375/month or $3500/year, Annual, The Race Club Membership – Gold – Elite – Dr Megan Cannon $375/month or $3500/year, Annual, The Race Club Membership – Gold – Premium – Gary Hall Jr – $425/month or $4000/year, Annual, The Race Club Membership – Gold – Premium – Gary Hall Sr – $425/month or $4000/year, Annual, The Race Club Membership – 3, Annual, The Race Club Membership – 3, Monthly, The Race Club Membership – Silver – Monthly or The Race Club Membership – Silver – Annual

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The Race Club Masters Swimming

At the Race Club, we work with a lot of Triathletes and Masters swimmers. Meet Mike and Cinde, who are U.S. Masters Swimmers, see how we get them to change how they’ve been swimming for years and swim as fast as ever! Sign up for our exclusive Masters swim camp in Islamorada, FL Feb 7-10 in and Sep 18-21 in Coronado, CA.

Pro Series – Starts with Brad Tandy

Learn what is going through the mind of perhaps the greatest starter in the history of swimming, Brad Tandy!

Join the club to access this page! You must purchase one of our Race Club memberships: The Race Club Membership – 4: Pro, Monthly, The Race Club Membership – 4: Pro, Annual, The Race Club Membership – 4: Elite, Monthly, The Race Club Membership – 4: Elite, Annual, The Race Club Membership – 4: Pro, 4-Month Bundle, The Race Club Membership – 4: Elite, 4-Month Bundle, The Race Club Membership – 4: Premium, Monthly, The Race Club Membership – 4: Premium, 4-Month Bundle, The Race Club Membership – 4: Premium, Annual, The Race Club Membership – Gold – Pro Coach, Monthly, The Race Club Membership – Gold – Elite – Alex Meyer – $375/month or $3500/year, Monthly, The Race Club Membership – Gold – Elite – Dr Megan Cannon $375/month or $3500/year, Monthly, The Race Club Membership – Gold – Premium – Gary Hall Jr – $425/month or $4000/year, Monthly, The Race Club Membership – Gold – Premium – Gary Hall Sr – $425/month or $4000/year, Monthly, The Race Club Membership – Gold – Pro Coach, Annual, The Race Club Membership – Gold – Elite – Alex Meyer – $375/month or $3500/year, Annual, The Race Club Membership – Gold – Elite – Dr Megan Cannon $375/month or $3500/year, Annual, The Race Club Membership – Gold – Premium – Gary Hall Jr – $425/month or $4000/year, Annual, The Race Club Membership – Gold – Premium – Gary Hall Sr – $425/month or $4000/year, Annual, The Race Club Membership – 3, Annual, The Race Club Membership – 3, Monthly, The Race Club Membership – Silver – Monthly or The Race Club Membership – Silver – Annual

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Life in the Fast Lane Episode 17 with Amy Bilquist

Coach Gary Hall Sr sits down with Olympic hopeful and National Champ Amy Bilquist. Amy graduated from Cal and was a standout backstroke swimmer there… she is now training with the Scottsdale Aquatic Club and is swimming FAST! Learn about Amy’s journey to Tokyo 2020!

Join the club to access this page! You must purchase one of our Race Club memberships: The Race Club Membership – 4: Pro, Monthly, The Race Club Membership – 4: Pro, Annual, The Race Club Membership – 4: Elite, Monthly, The Race Club Membership – 4: Elite, Annual, The Race Club Membership – 4: Pro, 4-Month Bundle, The Race Club Membership – 4: Elite, 4-Month Bundle, The Race Club Membership – 4: Premium, Monthly, The Race Club Membership – 4: Premium, 4-Month Bundle, The Race Club Membership – 4: Premium, Annual, The Race Club Membership – Gold – Pro Coach, Monthly, The Race Club Membership – Gold – Elite – Alex Meyer – $375/month or $3500/year, Monthly, The Race Club Membership – Gold – Elite – Dr Megan Cannon $375/month or $3500/year, Monthly, The Race Club Membership – Gold – Premium – Gary Hall Jr – $425/month or $4000/year, Monthly, The Race Club Membership – Gold – Premium – Gary Hall Sr – $425/month or $4000/year, Monthly, The Race Club Membership – Gold – Pro Coach, Annual, The Race Club Membership – Gold – Elite – Alex Meyer – $375/month or $3500/year, Annual, The Race Club Membership – Gold – Elite – Dr Megan Cannon $375/month or $3500/year, Annual, The Race Club Membership – Gold – Premium – Gary Hall Jr – $425/month or $4000/year, Annual, The Race Club Membership – Gold – Premium – Gary Hall Sr – $425/month or $4000/year, Annual, The Race Club Membership – 3, Annual, The Race Club Membership – 3, Monthly, The Race Club Membership – Silver – Monthly or The Race Club Membership – Silver – Annual

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Dolphin Kick vs Backstroke Speed

It is critical to know how many dolphin kicks you should take off each wall in order to maximize your efficiency during a race. At the Race Club we help find that optimal amount of Dolphin Kicks off each wall whether you swim Fly, Back or Free.

Join the club to access this page! You must purchase one of our Race Club memberships: The Race Club Membership – 2, Monthly, The Race Club Membership – 2, Annual, The Race Club Membership (Lane 2 Only) – 2, Monthly, The Race Club Membership (Lane 2 Only) – 2, Annual, The Race Club Membership – Bronze – Monthly, The Race Club Membership – Bronze – Annual, The Race Club Membership – 4: Pro, Monthly, The Race Club Membership – 4: Pro, Annual, The Race Club Membership – 4: Elite, Monthly, The Race Club Membership – 4: Elite, Annual, The Race Club Membership – 4: Pro, 4-Month Bundle, The Race Club Membership – 4: Elite, 4-Month Bundle, The Race Club Membership – 4: Premium, Monthly, The Race Club Membership – 4: Premium, 4-Month Bundle, The Race Club Membership – 4: Premium, Annual, The Race Club Membership – Gold – Pro Coach, Monthly, The Race Club Membership – Gold – Elite – Alex Meyer – $375/month or $3500/year, Monthly, The Race Club Membership – Gold – Elite – Dr Megan Cannon $375/month or $3500/year, Monthly, The Race Club Membership – Gold – Premium – Gary Hall Jr – $425/month or $4000/year, Monthly, The Race Club Membership – Gold – Premium – Gary Hall Sr – $425/month or $4000/year, Monthly, The Race Club Membership – Gold – Pro Coach, Annual, The Race Club Membership – Gold – Elite – Alex Meyer – $375/month or $3500/year, Annual, The Race Club Membership – Gold – Elite – Dr Megan Cannon $375/month or $3500/year, Annual, The Race Club Membership – Gold – Premium – Gary Hall Jr – $425/month or $4000/year, Annual, The Race Club Membership – Gold – Premium – Gary Hall Sr – $425/month or $4000/year, Annual, The Race Club Membership – 3, Annual, The Race Club Membership – 3, Monthly, The Race Club Membership – Silver – Monthly or The Race Club Membership – Silver – Annual

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Pro Series – Starts with Masters Swimmer Joe Miller

In this swimming start pro series, we feature Joe Miller an accomplished competitive swimmer from the University of Texas Longhorns and exceptional Masters swimmer in Butterfly. Masters swimmers often need to modify their swimming start technique to be the fastest they can be! Learn the nuances that Joe thinks about when making his swimming start as a masters swimmer.

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Pro Series – Starts with Luca Spinazolla

In this ‘Pro Series’ we feature USC grad and Backstroke standout Luca Spinazolla. Learn what Luca thinks about when he sets up his start and how many dolphin kicks he chooses to take underwater before breaking out.

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Proper Backstroke Swimming Start

In this video, we explore two variations of the backstroke swimming start.  Rising age group swimming star Josh Zuchowski and Luca Spinazolla will demonstrate two different styles of backstroke start. Watch and see which start is best for each respective athlete.

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Velocity Meter – Starts Bent Start vs Straight Arm Start

In this video, we explore two variations of the backstroke swimming start.  Rising age group swimming star Josh Zuchowski and Luca Spinazolla will demonstrate two different styles of backstroke start. Watch and see which start is best for each respective athlete. Join the club to access this page! You must purchase one of our Race […]

Join the club to access this page! You must purchase one of our Race Club memberships: The Race Club Membership – 4: Pro, Monthly, The Race Club Membership – 4: Pro, Annual, The Race Club Membership – 4: Elite, Monthly, The Race Club Membership – 4: Elite, Annual, The Race Club Membership – 4: Pro, 4-Month Bundle, The Race Club Membership – 4: Elite, 4-Month Bundle, The Race Club Membership – 4: Premium, Monthly, The Race Club Membership – 4: Premium, 4-Month Bundle, The Race Club Membership – 4: Premium, Annual, The Race Club Membership – Gold – Pro Coach, Monthly, The Race Club Membership – Gold – Elite – Alex Meyer – $375/month or $3500/year, Monthly, The Race Club Membership – Gold – Elite – Dr Megan Cannon $375/month or $3500/year, Monthly, The Race Club Membership – Gold – Premium – Gary Hall Jr – $425/month or $4000/year, Monthly, The Race Club Membership – Gold – Premium – Gary Hall Sr – $425/month or $4000/year, Monthly, The Race Club Membership – Gold – Pro Coach, Annual, The Race Club Membership – Gold – Elite – Alex Meyer – $375/month or $3500/year, Annual, The Race Club Membership – Gold – Elite – Dr Megan Cannon $375/month or $3500/year, Annual, The Race Club Membership – Gold – Premium – Gary Hall Jr – $425/month or $4000/year, Annual, The Race Club Membership – Gold – Premium – Gary Hall Sr – $425/month or $4000/year, Annual, The Race Club Membership – 3, Annual, The Race Club Membership – 3, Monthly, The Race Club Membership – Silver – Monthly or The Race Club Membership – Silver – Annual

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The Correct Swim Pulling Motion with Lizzi Smith Part 02

In this second part of our series with Paralympian Lizzi Smith, coach Troy takes Lizzi through a series of swim drills that focus on the correct swim pulling motion.

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The Correct Swim Pulling Motion with Lizzi Smith

Lizzi Smith, an elite Paralympian preparing for the Tokyo Games of 2020, came to The Race Club for some improvements in her butterfly technique. We found critical flaws in her swim pulling motion and recovery that resulted in her plateau. In this video, Race Club coach Troy Marcikic works with Lizzie to establish the correct swim pulling motion, using dry land exercises, and some of our favorite Race Club drills.

Backstroke Spin Drill with Amy Bilquist

We recently worked with Olympic hopeful and National Champ Amy Bilquist. One of our goals was to increase her backstroke stroke rate as she competes with about a 95 stroke rate, compared to her competitor Reagan Smith who is swimming with a backstroke stroke rate of 110 in the 100 LCM. Even though Amy is considerably taller we wanted to get her stroke rate above 100 and believe that will be the key to success. Find out how we helped Amy find comfort wtih a 100+ stroke rate using this classic backstroke swim drill!

Velocity Meter – Round vs Flat Back Swimming Starts

In this Velocity Meter study we tested Colombian Olympian Isabella Arcilla with two different swimming starts.  First with a flat back that she was used to doing and we see many fast swimmers using this method (namely in Great Brittain) and then we tested her with an arched or rounded back that we see the fastest starters in the world using (Brad Tandy and Caeleb Dressel).  Find out the results of this study that may influence how you practice or teach the swimming start.

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Back to Breast Crossover Turn – Step 05

In step 5 of the learning to do a legal backstroke to breaststroke crossover transition for the individual medley, you will put all of the five steps together. In this final video of the series, you will learn how to backstroke toward the wall, initiating the transition to the proper side and at the right time. You will learn how to see the wall, touch the wall, rotate your body, and make the legal transition into a full breaststroke pullout. Next you will need to practice this great swimming technique for the individual medley 100 times before trying it in competition.

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Coley Stickels Dryland – TRX Sequence 05

In this TRX Straps sequence with Head Coach of the University of Alabama Coley Stickels, learn how to use this tool to improve your strength training for swimming.  

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Back to Breast Crossover Turn – Step 04

One of the biggest advantages of the backstroke to breaststroke crossover transition is being able to see the wall before you get there. You can anticipate the transition before it happens. In this fourth step of our swimming technique video series, we show you how to achieve this technique while kicking on your side and without getting disqualified. This is one of the most important techniques you will learn in the process of mastering the crossover transition.

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Backstroke Swim Technique with Amy Bilquist

At The Race Club, we consider that Stroke Rate is one of the keys to improve Backstroke Swim Technique. Even very tall swimmers, such as National Champion Amy Bilquist, featured in this video, and Olympian Matt Gravers must find ways to increase their stroke rates for backstroke swim technique in order to win. In this video, you will learn some of the drills and techniques we used to help Amy and improve her stroke rate, hopefully leading to a faster backstroke swim.

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Velocity Meter – Starts Back Foot Placement

What is the proper distance for the front and back foot on the swimming start? In this video we tested World Class swimmer Margo Geer in a variety of distances… find out what works best for her and how you can determine what is the best for you!

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Life in the Fast Lane Episode 16 with Mike Parratto

Life in the Fast Lane Episode 16 with Mike Parratto. Mike was the American Swim Coaches Association Coach of the Year in 2019. Two of his most noted swimmers are Jenny Thompson and Regan Smith. He compares the two swimmers in this interview.

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Back to Breast Crossover Turn – Step 03

To improve your individual medley, learn the crossover transition from backstroke to breaststroke. In step 3 of this important swimming technique video series, we show you how to make the flip while rotating your feet so they get planted on the wall sideways. That technique will enable you to push off the wall into the breaststroke pullout on your stomach legally.

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Coley Stickels Dryland – TRX Sequence 04

Follow renowned strength coach Coley Stickels dryland sequences utilizing the TRX straps.  These straps are a great way for swimmers to improve strength outside of the pool and are a safe and effective way to introduce age group swimmers to dryland.  

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Life In The Fast Lane with Kevin Zacher-Episode 15

For the past 12 years, Coach Kevin Zacher has guided the Scottsdale Aquatic Club in Arizona to great successes at all levels. As the Head Coach of SAC, he developed the talents of Cal sprinter, Ryan Hoffer, Cal backstroker/freestyler Amy Bilquist and Stanford Ace Tyler Ruck. He is currently coaching Amy Bilquist as she tries to qualify for the 2020 Olympic Team. Image courtesy of www.swimmingworldmagazine.com

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Back to Breast Crossover Turn – Step 02

At The Race Club, we teach the breaststroke pullout a little differently than most coaches. One unique feature of our pullout technique will get you out further from the wall than you ever thought possible. Knowing when to initiate the backstroke to breaststroke transition is a key to making it successful for your swim. You can’t afford to be long or short on this transition. In Step 2 of our 5 step series on the back to breast transition, you will learn more about both of these important techniques.

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Velocity Meter Study – Starts with Amanda Kendall

As a swimmer, what should you do with your head on the start, lift it or keep it down? It is one of the controversial topics on start technique. In this comparative video, analyzing world-class and USA National Champion butterflyer Amanda Kendall, we try to put this technical controversy to rest. Watch this video and discover which head technique on your swimming start is better and by how much.

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Back to Breast Crossover Turn – Step 1

Follow along each of the 5 steps in learning the backstroke to breaststroke crossover turn. Using these simple steps will lead to learning this rapidly and we highlight some of the common mistakes on each of the steps and how to avoid them.

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Coley Stickels Dryland – TRX Sequence III

Follow along with renowned strength and head coach of the University of Alabama swim team, Coley Stickels as this TRX sequence get more intense! The TRX Straps are a great tool and a great way to get younger swimmers stronger safely.
To take your exercise to the next level, what tools do you use?

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Ronald & Troy Marcikic, A Journey To Masters Coach

Ronald Marcikic, A Journey To Masters Coach. USMS Certified Coach. The head coach and director of the University of California – San Diego’s Masters Sports program.

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Improving the Freestyle Flip Turn

Learn swim drills that increase your muscle memory and lead to a faster freestyle flip turn. At first these drills may seem difficult but keep practicing and you’ll have your competition wallowing in your wake!

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Velocity Meter Study – Starts Coupling Motion Arms

Swimming Starts Velocity Meter Study with Croatian Breaststroker Nikola Obrovac comparing the Brad Tandy Style vs Bent Arm Style Start.

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Coupling Motions of the Start – The Leg Kick

Coupling Motions of the Start – The Leg Kick. A strong back leg kick in your swimming start can help propel you off the blocks more powerfully than ever before. In this video, featuring some of the elite swimmers from Indiana University, you will discover some of our favorite drills to help you learn this important leg-motion technique in the swimming start.

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Coley Stickels Dryland – TRX Sequence II

Follow along with Coley Stickels incredible dryland program with this second TRX installment. This is a great tool to gain strength for swimmers (at almost every age) but good technique is critical. Learn how Coley uses this awesome tool with his elite athletes.

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Coupling Motions of the Start – The Arm Swing

Indiana Elite athletes coached by Coley Stickels came down to the keys to do some testing and we found a vast improvement in teaching them the coupling motions we learned from Brad Tandy. After reviewing and understanding the ‘3 coupling motions’ they begin with some dryland and they’re soon ready to go off the blocks!

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Team Elite Head Coach David Marsh – Episode 13

Gary Hall speaks with the Olympic and Head Coach of Team Elite based out of La Jolla in San Diego, California. Check out this podcast that includes some very interesting discussion from two amazing coaches!

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Coley Stickels Dryland – TRX Sequence I

Renowned strength and swim coach Coley Stickels shows us how he likes to use the TRX straps in his dryland exercise program. In this video you will find the first 3 sequences in this routine… check it out and then give it a go in your next workout!

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Starts with Indiana University Swimming

Coach Gary recently worked with Coley Stickels elite swim group from Indiana University in Islamorada, Florida. We begin this series by introducing the Indiana athletes to video of Brad Tandy and what we consider a superior technique.

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Flip Turn – The Flip

After watching 100’s of great swimmers underwater, you’d be surprised how many make a crucial mistake during the flip turn. Watching the great Cesar Cielo underwater Coach Gary observed something particularly well that he did and it showed in his explosion off the wall that was way ahead of his time. Today you can see every World and Olympic Champ perfecting this technique but you may find yourself not doing it! Learn the drills that help our swimmers get ready to explode off the wall…

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Coley Stickels Dryland – Boxing Sequence V

In this next sequence of Coley Stickels boxing routine the hamstrings have been warmed up and we utilize multiple types of leg kick that require a great deal of concentration from both boxing partners. Learn the sequence that has led to huge results in the pool!

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Breathing with Bubbles for Faster Swimming

From the moment young swimmers start taking lessons, they learn to blow bubbles underwater. This is primarily taught to kids as a way to keep water out of the nose and to making breathing easier. But in our sport of competitive swimming, it serves another important function.

Using drag meter technology, we found a 9.3 percent reduction in drag when our test swimmer released bubbles under their chest. In our video “How to Breathe in Swimming,” we discuss two examples of this. One is cruise ships emitting air bubbles underneath the hull to improve gas mileage. The other example is penguins, who trap air in between their feathers and use it to speed away from predators.

Learning how to incorporate air bubbles into your breathing is simple. The first step is to be conscious of where those bubbles are being released. By tucking the chin and not lifting the head, swimmers will send the bubbles underneath their chest rather than straight to the surface. This is an easy skill that we see world-class swimmers use on a regular basis. Because it’s easy to learn and it reduces frontal drag, we recommend it to all our Race Club campers. 

Watch the video above to learn how to incorporate breathing with bubbles into your swimming.

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How to Breathe in Swimming

Over the years, we’ve observed hundreds of Olympic swimmers underwater and we’ve noticed they almost all have at least one thing in common, releasing air bubbles under the chest. In this video we measured the effect of those bubbles on reducing frontal drag. You won’t believe the results!

Coley Stickels Dryland – Boxing Sequence IV

n this part IV progression of renowned swim and strength coach Coley Stickels’ boxing progression, he implements a complicated pattern to challenge these elite athletes to learn new movement patterns and execute them quickly and powerfully.

The Finis Tempo Trainer

One of our most valued pieces of equipment in the swim training bag is the Finis Tempo Trainer. No matter what age or level swimmer you are, this tool allows the swimmer and coach to understand what the optimal stroke rate is for any stroke or distance.

Coley Stickels Dryland – Med Ball Sequence II

Follow this next medicine ball sequence from renowned strength and swim coach Coley Stickels. These dynamic exercises require strength, coordination and athleticism….all needed to swim faster.

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Freestyle Technique – Medium Octane

In this third video in our Freestyle Octane series, we explore the most utilized technique in swimming the 100 meters. Learn how to increase your freestyle speed and power by increasing the height of your recovering hand using valuable swim drills demonstrated by Gold Medalist Jimmy Feigen.

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Dryland with Coley Stickels – Med Ball Sequence

Follow this innovative dryland sequence with med ball exercises from University of Alabama Head Swim Coach Coley Stickels. The quick, dynamic movements of these elite post-graduate swimmers strengthen the muscles used for fast swimming!

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The Race Club History with Ozzie Quevedo-Episode 12

Ozzie talks about his early days at the Race Club and what it was like to be a part of the most dominant sprint group in the history of swimming. Find out some of the rich history behind this tremendous group of swimmers and coaches that came together to create a dynamic environment leading to incredible Olympic successes.

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Freestyle Swim Technique – Low Octane

In this second video of the Freestyle octane series (watch the intro here http://bit.ly/2JhLXox), discover how to use the lowest energy freestyle recovery swimming technique. Used primarily for distance events (over 200 meters), low octane is the most energy conserving recovery technique and is often utilized by beginners, distance and masters swimmers.

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Coley Stickels Dryland – Boxing Sequence III

In this part III video series renowned swim and strength coach Coley Stickels, using elite swimmers from Indiana University, implements martial arts moves in the boxing sequence. Learn how to first warm up your hamstrings with a fun and effective dryland session. Check out parts 1 and 2 of this dryland series before implementing these exercises.

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Race Club Swim Camps with Devin Murphy Part 2 | Episode 11

Race Club Head Coach Devin Murphy describes the type of start we teach, our Race Club circuit, strength training, and mental training. Gary Sr. and Devin break down the last two days of our Swim Camps in Florida or California. Hear how our Race Club camps differ from any other!

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Coley Stickels Dryland – Mat Sequence I

World renowned swim and strength coach Coley Stickels uses an exercise mat to perform a dryland sequence that is both fun and challenging. Follow along and learn some of the strength training sequences that have made a huge impact in the sport of swimming!

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Swimming Technology with Devin Murphy | Episode 10

At The Race Club we have invested in some new and exciting swimming technology and online resources such as our Velocity Meter, Pressure Meter, and instructional videos. In this complimentary Podcast, Coach Gary and Coach Devin go into exactly how they test propulsion, drag, and the pulling motion, and what we do with that information. They will also let you know how you can get your own test done so you can swim faster!
Subscribe to Lanes 2, 3, or 4 to learn the fascinating new techniques we discovered with the Velocity Meter testing.

College Coaching and Recruitment with Brian Peresie | Episode 09

Head Women’s Swim Coach at University Of Akron, Brian Peresie, talks with Devin Murphy about the college recruitment process and his advice to high school swimmers. Devin and Brian discuss the similarities between DI and DII schools. They dive into what to expect and how to succeed in college level swimming.

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Breaststroke Kicking Technique

One of the most misunderstood techniques in our sport is the breaststroke kick. In this video learn how to kick properly as well as drills that we use in order to perfect this kicking technique. We also look at two velocity meter studies of different techniques and are amazed with the results!

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Coley Stickels Dryland – Boxing Sequence II

World renowned strength trainer, Coley Stickels, Head Swimming Coach at University of Alabama, shows us the Jab Jab Cross boxing exercise. Since Gary Hall Jr. began using boxing gloves and mits in the early 2000’s we have found many new and exciting variations. No one has brought boxing creativity in swimming to the level that Coley Stickels has. Check out this amazing sequence. Then grab a partner, get some mits and gloves on and follow along!

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Freestyle Swim Technique – Octane Introduction

Did you ever wonder why we see so many different arm recovery techniques in freestyle? Each technique has a purpose and in our latest complimentary video, we explain all of the different arm recovery techniques and the advantages of each one. Using Octane, a gasoline additive, as an analogy, we take you through the four different energy levels of arm recovery from lowest to highest. Some of the fastest freestylers in the world, such as American Record holder Zane Grothe and Olympians Jimmy Feigen, Roland Schoeman, Kelsi Worrell, Isabella Arcila and Brad Tandy demonstrate freestyle using different Octane levels of arm recovery. Discover why these Athletes use certain Octane levels in order to maximize their speed. Be sure to sign up for our subscription video service in Lanes 2, 3 and 4 that will show you the important drills we use to teach these four arm recovery freestyle techniques, technology studies and more!

Race Club Swim Camps with Devin Murphy Part I | Episode 08

Race Club Head Coach, Devin Murphy describes a typical swimmer who attends our camps and how we make it work with a mix of age groups. Gary Sr. and Devin break down the first two days of our Swim Camps in Florida or California. Hear how our camps differ from any other!

Join the club to access this page! You must purchase one of our Race Club memberships: The Race Club Membership – 4: Pro, Monthly, The Race Club Membership – 4: Pro, Annual, The Race Club Membership – 4: Elite, Monthly, The Race Club Membership – 4: Elite, Annual, The Race Club Membership – 4: Pro, 4-Month Bundle, The Race Club Membership – 4: Elite, 4-Month Bundle, The Race Club Membership – 4: Premium, Monthly, The Race Club Membership – 4: Premium, 4-Month Bundle, The Race Club Membership – 4: Premium, Annual, The Race Club Membership – Gold – Pro Coach, Monthly, The Race Club Membership – Gold – Elite – Alex Meyer – $375/month or $3500/year, Monthly, The Race Club Membership – Gold – Elite – Dr Megan Cannon $375/month or $3500/year, Monthly, The Race Club Membership – Gold – Premium – Gary Hall Jr – $425/month or $4000/year, Monthly, The Race Club Membership – Gold – Premium – Gary Hall Sr – $425/month or $4000/year, Monthly, The Race Club Membership – Gold – Pro Coach, Annual, The Race Club Membership – Gold – Elite – Alex Meyer – $375/month or $3500/year, Annual, The Race Club Membership – Gold – Elite – Dr Megan Cannon $375/month or $3500/year, Annual, The Race Club Membership – Gold – Premium – Gary Hall Jr – $425/month or $4000/year, Annual, The Race Club Membership – Gold – Premium – Gary Hall Sr – $425/month or $4000/year, Annual, The Race Club Membership – 3, Annual, The Race Club Membership – 3, Monthly, The Race Club Membership – Silver – Monthly or The Race Club Membership – Silver – Annual

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Swimming Backstroke with a 100 Stroke Rate

Stroke rate, stroke rate and stroke rate. Those are the three most important things we tell Race Club campers to remember when swimming backstroke. Yes, we know it’s repetitive. But that’s how strongly we feel about the importance of stroke rate. Most swimmers who come to The Race Club are not swimming backstroke with a fast enough stroke rate.

Perhaps the most important tool to learn how to swim backstroke this way is a tempo trainer. If you are not already using one, we at The Race Club highly recommend it and use it religiously. It should be used when training all four strokes and can be purchased here.

However, like most things, there’s a catch. We can’t teach a fast stroke rate if we don’t first teach the correct technique. That’s why it’s crucial for swimmers to first learn how to rotate their shoulders and pull correctly. This can be done at a slower pace before accelerating the stroke rate.

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Coley Stickels Dryland – Med Ball Sequence I

Indiana University swim coach Coley Stickels has a world renowned dry land training program that we were fortunate to witness with some of his Athletes in the Florida Keys. Since The Race Club began with Gary Hall Jr and Mike Bottom we have believed a high intensity dry land can not only be a huge benefit physically but mentally as well. In order to warm up properly Coley’s athletes begin with simple yet fun and complex exercises. Check out this first part “Warm Up Exercises” of the entire dry land session.

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The Perfect Start: Progression Drills

Learn the progression of drills for swimming starts that will help the swimmer understand some of the key fundamentals that the fastest starters use such as Olympic Swimmer Brad Tandy who gives pointers. Some of the swim techniques such as the hyperstreamline, hip lift and angle of entry can be really difficult to teach but these drills seem to work great! No matter what level of swimmer you are practicing this progression of swim drills will surely help you have a faster start.

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Strength Training for Swimmers – Coach Coley Stickels Indiana University

We were honored to host Coach Coley Stickels of the Indiana University Men’s and Women’s swimming program, featuring some of the best athletes in the world at our training facility in Islamorada, Florida Keys; Amanda Kendall, Margo Geer, Zane Grothe, Isabella Arcilla and Nikola Obravac. In 2000, Race Club strength coach Tim Mclellan, swim coach Mike Bottom and Olympic champion Gary Hall Jr. began to implement Mixed Martial Arts and Boxing Techniques into their swim training program. Since incorporating boxing, breathing techniques, stretch chord, resistance exercises, and cold water therapy, other great strength coaches, such as Keenan Robinson (Michael Phelps) and Brian McKenzie (Laird Hamilton), have developed similar training techniques to those that Coley Stickels and his I.U. athletes demonstrate in these amazing videos. This week, we release the Boxing Warmup exercises that Coach Coley Stickels uses for his strength training warmup. See the exact movements and learn how to do them yourself in Lane 3 of our subscription service…Sign up for a lot more!
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Music
Artist: Nihilore
Song: Aberration
Album: Best of 2018
License: CC 3.0

Strength Training with J.R. Rosania – Life in The Fast Lane | Episode 07

J.R. Rosania was named one of America’s top trainers and helped lead Olympic Gold Medalist Misty Hyman to success. He talks about the need for strength training at all ages, the ideal duration of a workout, and the great benefits of adding this to your training program.

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Velocity Meter – The Importance of Streamline Feet

At the Race Club we see so many swimmers that let their feet hang in four critical points in swimming. Learn where those points are and exactly how much velocity you lose when you let your feet hang.

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Freestyle Coupling Motion – Body Rotation

All of the propulsion comes from the hands and feet however there are two critical ‘coupling motions’ in freestyle that increase that propulsion. Learn what those motions are and how we improve on the most important coupling motion in Freestyle.

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Paralympic Swimming Coaching – Nathan Manley & Mike Thompson | Episode 06

Find out what is unique about coaching para swimming athletes from Head U.S. and Canada Paralympic Coaches Nathan Manley and Mike Thompson. They discuss the Paralympic swimming classifications of these para swimming athletes and recent scoring system changes to combat cheating. Both Nathan and Mike have experimented with different methods and it has led to great success. Mike tells the inspiring story of Paraswimmer Benoît Huot who won a gold medal in the 2012 London Paralympics.

Dolphin Kick: Underwater Dolphin Kick Technique by Olympic Swimmer Marcus Schlesinger

Dolphin kick swimming technique is extremely important for competitive swimming, especially the underwater dolphin kick. Maximize your dolphin kick speed and power during this important component of every swimming race with swim drills and swimming techniques from Olympian Marcus Schlesinger. Here we analyze Olympic Swimmers, Kelsi Dahlia, Amanda Kendall and Luca Spinazolla in contrast to Marcus’ dolphin kick.
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Pressure Meter – Zane Grothe vs Margo Geer Part 2

In this second video comparing two distinctly differently freestyle techniques in Margo Geer and Zane Grothe using our Pressure Meter Technology. We conclude how each of these elite swimmers can improve on their swim technique.

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Michigan Swim Coaches Mike Bottom and Dr. Josh White-Episode 5

Mike Bottom, Head Coach at the University of Michigan for the Men’s and Women’s Swim Team. Dr. Josh White, Associate Head Coach at the University of Michigan. Mike and Josh go over the coaches that influenced them and their history with swimming. They discuss with Gary Sr. their take on sprint and distance training as well as their outlook on this year’s team.- Life in the Fast Lane – Episode 05

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Freestyle Flip Turn – The Approach

At The Race Club we like to dissect the freestyle flip turn into 4 parts. Learn what common mistakes we see in the first part of this series on The Approach and how to avoid them.

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Swimmer’s Shoulder Prevention-Episode 4_Dr. Pieter Homman

Swimmer’s Shoulder Prevention with Dr. J. Pieter Hommen. Former Cornell swimmer and current Orthopedic Surgeon in Miami, FL, Dr. Hommen discusses the risk of shoulder swimming injuries. He dives into how to prevent shoulder pain in swimming and how your stroke count could be making it worse. | Life in the Fast Lane – Episode 04 – Dr. J. Pieter Hommen

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Head Position for a Faster Butterfly

Recently, National Team member and world-class butterfly swimmer, Amanda Kendall came to The Race Club for some Velocity Meter (VM) and Pressure Meter (PM) testing along with her coach Coley Stickels from Indiana Swimming and Diving. The VM measures velocity, acceleration and deceleration synchronized to video.

Swim Strength Training, Strength Exercise and Conditioning for Sprint Swimmers-Episode 3-Coley Stickels

Swim Strength Training, with Coley Stickels. Coley is the Assistant Head Coach at Indiana University. There he has created an impressive weight training for sprint swimmers as well as a strength training exercise program for swimmers. Gary Hall Sr. talks to Coley about the proper age for swimming strength and conditioning training and what that would consist of. They also discuss weight training for sprint swimmers, dynamic stretching, and how to prevent shoulder swimming injuries. | Life in the Fast Lane – Episode 03 – Coley Stickels

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Swim Faster with Breathing Techniques | Life in the Fast Lane – Episode 02 – Trever Gray

Swimming faster with breathing techniques, by Trever Grey. Trever received his Bachelors of Science in Science & Nutrition and went on get his Masters in Integrative Human Physiology. Trever recently published his research on the impact of swim breathing techniques before swimming a race.
His study consisted of three control groups to study swim breathing techniques: deep breathing for 30 seconds before a swim race, deep breathing for 2 minutes, and no deep breathing at all. Olympic swimming medalist Gary Hall Sr. and Trever discuss the results and the swimming races in which these swim breathing techniques methods should be used. They dive into the physiological impacts hyperventilation has on your body and even when it can decrease your swimming performance.
Read more about this study here:
https://www.swimmingworldmagazine.com/news/the-effects-of-deep-breathing-before-a-race-does-it-help-or-hurt/

Coupling Drills for a Faster Butterfly

Watch Kelsi Worrell Dahlia demonstrate an important drill to increase the energy of the coupling motions for a faster butterfly.

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Stretch Chord Recovery

Learn one of our favorite dryland circuit exercises that increases the muscles used when recovering in butterfly and freestyle.

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How to Swim Faster | The Pressure Meter – Introduction

The Race Club is now introducing new technology to measure how to swim faster! The Pressure Meter tests the pressure on both hands during the pulling motion in all four strokes, so that you can focus on the specific part of your swim technique that needs to be improved.
A swimmer’s body rotation and body rotational speed plays a big role in swimming faster.
The Race Club continues to test and prove the best swim techniques to increase your swimming speed.
For more information on how to swim faster and get your own Pressure Meter test, visit our swim camp website at https://theraceclub.com/

Dryland | Boxing Windmill

In this dryland exercise learn how to increase shoulder strength for a high octane freestyle.

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Breaststroke Coupling Motions – Upper Body

Coupling motions are critical for a fast breaststroke. Learn how you can utilize two of the most important coupling motions in breaststroke with your upper body and what swim drill we use in order to learn this swim technique.

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Life in the Fast Lane – Episode 01 – Jon Urbanchek

Gary Hall Sr. sits down with his old friend Olympic Coach Jon Urbanchek. Jon talks about his journey to become the Head Coach at University of Michigan. He answers the tough question of how he stays current with the swimming world. Gary and Jon reminisce on their past positions and swimming careers. Listen to how he connects with all generations of swimmers and becomes loved by all.

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Balance Ball Up Kick

In this balance ball exercise learn an easy an effective way to increase strength in all of the key core muscle groups for fast swimming. It will particularly help your up kick on dolphin and freestyle kicks and swims.

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Velocity Meter – Aaron Greenberg Start

In this velocity meter study find out the results of World Class swimmer and Yale alumni Aaron Greenberg on his start. First we tested Aaron with virtually no back leg kick when he came to us. After working a couple hours on the Brad Tandy back leg kick, we tested Aaron again and found some fascinating results!

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Swimming Spin Turns

In this video learn how we do open turns for Butterfly, Breaststroke and IM at the Race Club. You might be surprised to learn that we teach it differently than what most are taught as beginners…

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Stretch Chord Ab Hold

In this exercise you will increase core power in a short time with the stretch chord resistance.

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Side Plank

At the Race Club we like to do side plank with a little twist. Learn this simple exercise that works the key muscles used for fast swimming.

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Freestyle Swimming Head Position

A common misconception in swimming is that it is faster to swim with your head up. In this technique video, learn one of the most common mistakes in the sport of swimming and how we correct it.

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Swimming Reverse Sit Up

This exercise works your entire core especially the lower lumbar that is critical for swimming fast breaststroke.

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Swim Starts with Brad Tandy – The Leg Kick

In this swimming starts video Brad Tandy shows us one of the most powerful, yet underutilized techniques for your start; the back leg kick.

Box Jab

Boxing is great cross-training and speed training exercise for swimmers, and a Race Club dryland staple at our camps. Check out this week’s video on how to throw a jab and how it benefits your swimming!

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Swimming Backstroke Pulling Motion – One Arm Drill

Having a proper pulling motion in backstroke is necessary in order to maintain a fast stroke rate. Learn how we teach a proper pulling motion in backstroke to our campers and watch world class swimmer Luca Spinazzola demonstrate this swim drill.

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Balance Ball

These two balancing exercises require concentration, balance and core strength.

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Swimming Starts Positioning with Brad Tandy

Brad Tandy who has arguably the fastest start in the world teaches the Race Club campers his techniques. In this video we learn the positioning that Brad uses in order to launch himself into the best start in the world!

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Jump Rope

The jump rope is one of our favorite tools for our Race Club circuits. Not only does jumping rope build stamina, leg strength and coordination, but you can take it anywhere!

Join the club to access this page! You must purchase one of our Race Club memberships: The Race Club Membership – 4: Pro, Monthly, The Race Club Membership – 4: Pro, Annual, The Race Club Membership – 4: Elite, Monthly, The Race Club Membership – 4: Elite, Annual, The Race Club Membership – 4: Pro, 4-Month Bundle, The Race Club Membership – 4: Elite, 4-Month Bundle, The Race Club Membership – 4: Premium, Monthly, The Race Club Membership – 4: Premium, 4-Month Bundle, The Race Club Membership – 4: Premium, Annual, The Race Club Membership – Gold – Pro Coach, Monthly, The Race Club Membership – Gold – Elite – Alex Meyer – $375/month or $3500/year, Monthly, The Race Club Membership – Gold – Elite – Dr Megan Cannon $375/month or $3500/year, Monthly, The Race Club Membership – Gold – Premium – Gary Hall Jr – $425/month or $4000/year, Monthly, The Race Club Membership – Gold – Premium – Gary Hall Sr – $425/month or $4000/year, Monthly, The Race Club Membership – Gold – Pro Coach, Annual, The Race Club Membership – Gold – Elite – Alex Meyer – $375/month or $3500/year, Annual, The Race Club Membership – Gold – Elite – Dr Megan Cannon $375/month or $3500/year, Annual, The Race Club Membership – Gold – Premium – Gary Hall Jr – $425/month or $4000/year, Annual, The Race Club Membership – Gold – Premium – Gary Hall Sr – $425/month or $4000/year, Annual, The Race Club Membership – 3, Annual, The Race Club Membership – 3, Monthly, The Race Club Membership – Silver – Monthly or The Race Club Membership – Silver – Annual

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Brad Tandy Starts Preview

We are excited to bring you our video series starring Brad Tandy who has arguably the best start in the world. We’ve adapted our teaching of the start by implementing the techniques that Brad employs. Learn the details of what makes Brad Tandy start so great only on our subscription service in Lanes 2-4!

The Three Styles of Freestyle

In 2008 The World Team consisted of over 20 swimmers training at the Race Club under world-renowned sprint coach Mike Bottom. They are all focused on one goal, Gold. Shot at their training location in the Florida Keys, this film documents the innovative philosophies and training methods of The Race Club, including ten-time Olympic medalist Gary Hall Jr.

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Stretch Chord – Backstroke

Learn how we use the stretch chord for backstrokers during our Dryland Circuit training. This dryland exercise will not only help build crucial muscles but gain coordination in the correct pulling motion for backstroke.

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Classroom Dolphin Kick

Coach Gary explains how the best swimmers in the world use the vortex they create with the down kick. Understanding how to use the vortex is key to improving your dolphin kick.

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Velocity Meter – Thumb In vs Out Streamline

In this Velocity Meter study accomplished Masters swimmer Joe Miller demonstrates two streamlines with drastically different results. Find out how critical this common mistake is and next time you push off the wall you won’t think twice about how to hold your hands!

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Balance Ball Backstroke

This dryland exercise helps the swimmer realize the amount of rotation and core strength necessary for a fast backstroke.

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Stretch Chord High Elbow Pull

In this dryland exercise Olympic champ Roland Schoeman demonstrates the high elbow stretch chord pull. This is a great way to develop the muscles used the most important pulling motion in swimming.

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Breaststroke Streamline

In this video learn the difference between a ‘Racing Streamline’ and a ‘Hyper Streamline’. We use the 2 kick down swim drill with a hyper streamline in order to understand the amount of effort used in a breaststroke racing streamline. Once a swimmer understands the considerable effort to obtain a racing streamline is worth it, they will become a faster breaststroker.

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Butterfly Left Right Front Preview

Check out this preview of the latest release in Lane 2… this week we take on the classic Butterfly Left Right Front drill. Learn some of the nuances that can make this drill super effective. Sign up for Lane 2 to see the full video.

Boxing Breaststroke

Here’s another classic Race Club dryland circuit exercise with one of the greatest breaststrokers of all time, Rebecca Soni while open water champ Lexie Kelly holds the mits…

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Butterfly Technique – Left Right Front Drill

At The Race Club we use this drill to work on many aspects of a good butterfly technique. In this video we emphasize the breath and take a look at swimmers doing the drill both correctly and incorrectly. Learn some of the important nuances that can make this drill very effective.

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Velocity Meter – Jimmy Feigen Freestyle Head Position

In this Velocity meter study we tested Olympic champ Jimmy Feigen’s head position in a sprint freestyle. Find out the astonishing results of this study and you might re consider how to hold your head for your next race!

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Bosu Ball Toe Touches

The Bosu Ball is an inexpensive tool that has many great exercises. This dryland exercises challenges your neuromuscular connection leading to incredible core strength.

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Med Ball Throw

In this dryland exercise video learn a couple ways we use a med ball for our swimming dryland circuit. We love to use a med ball because it requires a neuro-muscular connection while engaging the key muscles used in fast swimming.

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Breaststroke Stroke Rate with Mike Alexandrov

In this swimming video, Coach Devin narrates the highlights of Olympic swimmer Mike Alexandrov’s brilliant career while he demonstrates three key stroke rates being used by the fastest Breaststrokers in the world.

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Classroom – Breaststroke Introduction

Breaststroke is unlike the other 3 strokes in that it requires a different set of tools in terms of your anatomy and flexibility. It’s the only true short axis.

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Balance Ball Push Up

The balance ball push up is a great way to increase deltoid and core strength while challenging your neuromuscular connection. Watch Olympic Champ Roland Schoeman demonstrate proper form in this exercise.

Join the club to access this page! You must purchase one of our Race Club memberships: The Race Club Membership – 4: Pro, Monthly, The Race Club Membership – 4: Pro, Annual, The Race Club Membership – 4: Elite, Monthly, The Race Club Membership – 4: Elite, Annual, The Race Club Membership – 4: Pro, 4-Month Bundle, The Race Club Membership – 4: Elite, 4-Month Bundle, The Race Club Membership – 4: Premium, Monthly, The Race Club Membership – 4: Premium, 4-Month Bundle, The Race Club Membership – 4: Premium, Annual, The Race Club Membership – Gold – Pro Coach, Monthly, The Race Club Membership – Gold – Elite – Alex Meyer – $375/month or $3500/year, Monthly, The Race Club Membership – Gold – Elite – Dr Megan Cannon $375/month or $3500/year, Monthly, The Race Club Membership – Gold – Premium – Gary Hall Jr – $425/month or $4000/year, Monthly, The Race Club Membership – Gold – Premium – Gary Hall Sr – $425/month or $4000/year, Monthly, The Race Club Membership – Gold – Pro Coach, Annual, The Race Club Membership – Gold – Elite – Alex Meyer – $375/month or $3500/year, Annual, The Race Club Membership – Gold – Elite – Dr Megan Cannon $375/month or $3500/year, Annual, The Race Club Membership – Gold – Premium – Gary Hall Jr – $425/month or $4000/year, Annual, The Race Club Membership – Gold – Premium – Gary Hall Sr – $425/month or $4000/year, Annual, The Race Club Membership – 3, Annual, The Race Club Membership – 3, Monthly, The Race Club Membership – Silver – Monthly or The Race Club Membership – Silver – Annual

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Athlete Profile – Rebecca Soni

Learn about Rebecca’s brilliant career as a USC Trojan and US Olympic Team member with 22 international medals, and the interesting aspects of her swim technique that made her the most dominant breaststroker in the world!

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Backstroke Head Position

The head position in backstroke has a profound effect on a swimmer’s body position. Using Age Group swimmers as examples, and featuring world class swimmer Luca Spinazolla, learn how we can identify and correct a poor head position in backstroke.

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Classroom – Butterfly Introduction

Learn the key components that make a great fly from one of the greatest butterfliers of all time coach Gary!

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Pilates Ring Squeeze

Using a pilates ring is a great way to increase muscle in the shoulder joint that is crucial for fast swimming. Learn one of our favorite pilates exercises that will help you get fast results in the pool!

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Turkish Get-Up

Learn former head coach at U of A, Rick Demont’s favorite exercise to train his sprinters, the Turkish Get-Up. This requires core strength, mental focus, and stability. It’s a great exercise even without weight.

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Freestyle Pulling Motion – One Arm Drill

We consider the freestyle pulling motion the number 1, 2 and 3 top priorities for a swimmer. Learn one of the best ways to master this unnatural position that we must gain strength in order to swim fast!

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Standing Swimming Backstroke

It’s easier to perfect backstroke technique on land than in water and it helps the athlete gain a better understanding of how to pull in backstroke.

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Classroom – Backstroke Fundamentals

Step into the classroom and learn what the fastest swim techniques are for backstroke.

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Introduction to Dolphin Kick

In this introduction to Dolphin Kick, Gary Hall Sr identifies the body and foot vortex along with the 4 points of acceleration that occur in a good dolphin kick featuring Olympians Kelsi Worrell and Luca Spinazolla.

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Ab Wheel

This simple tool can lead to incredible results in your core strength. You can purchase it in our store!

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Backstroke Promo

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Running Dives

Running Dives are a great way to learn key components to a great start. Mistakes are amplified because of the tremendous amount of speed and power you get from a running start.

Breaststroke Piston Kick

A good breaststroker only takes .4 seconds to draw the legs up and back for the breaststroke kick. Watch the greatest breaststrokers and they all have one thing in common, fast kicks. Learn this swim drill that will help increase your leg speed in breaststroke.

Classroom – Pulling Motion in Freestyle

In this classroom discussion Gary Hall Sr explains the best pulling motions for Freestyle. Olympic champ Jimmy Feigen discusses how he changed his pulling motion in freestyle depending on the event he was swimming.

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Boxing Combination

In this dryland boxing exercise we use a combination of the roundhouse and upper cut not only works the core shoulders and legs but requires hand eye coordination from both participants. This exercise is really fun and intense and a great addition to your strength training program!

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Technique Streamline

Once you’ve finished the Classroom, step out onto the pool deck with Coach Devin and see different streamline techniques we commonly see at the Race Club.

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Creative Kicking Sets Part 2

In the second part of creative kicking sets for swimming learn how to get your legs stronger, kick faster and have fun while doing it. At the Race Club we like to make competition out of kicking sets and find it the best way to get your swimmers to the next level!

Classroom – Head Position in Freestyle

Coach Gary Hall Sr talks about one of the most common problems we see at the Race Club swim camps and why it is so critical to have a proper head position.

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Jimmy Feigen – Freestyle

Jimmy Feigen is one of the greatest swimmers to come out of the state of Texas and he developed into one of America’s fastest 50 and 100 freestyle. Learn the difference between Jimmy’s 50 and 100 stroke and how you can improve on your swim technique with one of our favorite swim drills.

Join the club to access this page! You must purchase one of our Race Club memberships: The Race Club Membership – 4: Pro, Monthly, The Race Club Membership – 4: Pro, Annual, The Race Club Membership – 4: Elite, Monthly, The Race Club Membership – 4: Elite, Annual, The Race Club Membership – 4: Pro, 4-Month Bundle, The Race Club Membership – 4: Elite, 4-Month Bundle, The Race Club Membership – 4: Premium, Monthly, The Race Club Membership – 4: Premium, 4-Month Bundle, The Race Club Membership – 4: Premium, Annual, The Race Club Membership – Gold – Pro Coach, Monthly, The Race Club Membership – Gold – Elite – Alex Meyer – $375/month or $3500/year, Monthly, The Race Club Membership – Gold – Elite – Dr Megan Cannon $375/month or $3500/year, Monthly, The Race Club Membership – Gold – Premium – Gary Hall Jr – $425/month or $4000/year, Monthly, The Race Club Membership – Gold – Premium – Gary Hall Sr – $425/month or $4000/year, Monthly, The Race Club Membership – Gold – Pro Coach, Annual, The Race Club Membership – Gold – Elite – Alex Meyer – $375/month or $3500/year, Annual, The Race Club Membership – Gold – Elite – Dr Megan Cannon $375/month or $3500/year, Annual, The Race Club Membership – Gold – Premium – Gary Hall Jr – $425/month or $4000/year, Annual, The Race Club Membership – Gold – Premium – Gary Hall Sr – $425/month or $4000/year, Annual, The Race Club Membership – 3, Annual, The Race Club Membership – 3, Monthly, The Race Club Membership – Silver – Monthly or The Race Club Membership – Silver – Annual

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Velocity Meter – Head Position

At the Race Club we work with a athletes of all ages and abilities. Most swimmers that come to us initially use what we consider a ‘high head position’. We’ve seen countless age group swimmers improve tremendously by learning how much faster they can be with a proper head position. We were curious how much difference a head position exactly can equate to in an age group swimmer? Coach Gary Hall Sr tests our Velocity Meter technology with 10 year old age group swimmer Stone Miller. In each respective study we asked Stone to use different head positions. Find out how drastic the change in Stone’s head position makes as we do a side by side by side analysis. We have also studied Olympian Jimmy Feigen with this same study and the results are quite different for a professional. So depending on your level of power often requires slightly different head position.

Join the club to access this page! You must purchase one of our Race Club memberships: The Race Club Membership – 2, Monthly, The Race Club Membership – 2, Annual, The Race Club Membership (Lane 2 Only) – 2, Monthly, The Race Club Membership (Lane 2 Only) – 2, Annual, The Race Club Membership – Bronze – Monthly, The Race Club Membership – Bronze – Annual, The Race Club Membership – 1, , The Race Club Membership – 4: Pro, Monthly, The Race Club Membership – 4: Pro, Annual, The Race Club Membership – 4: Elite, Monthly, The Race Club Membership – 4: Elite, Annual, The Race Club Membership – 4: Pro, 4-Month Bundle, The Race Club Membership – 4: Elite, 4-Month Bundle, The Race Club Membership – 4: Premium, Monthly, The Race Club Membership – 4: Premium, 4-Month Bundle, The Race Club Membership – 4: Premium, Annual, The Race Club Membership – Gold – Pro Coach, Monthly, The Race Club Membership – Gold – Elite – Alex Meyer – $375/month or $3500/year, Monthly, The Race Club Membership – Gold – Elite – Dr Megan Cannon $375/month or $3500/year, Monthly, The Race Club Membership – Gold – Premium – Gary Hall Jr – $425/month or $4000/year, Monthly, The Race Club Membership – Gold – Premium – Gary Hall Sr – $425/month or $4000/year, Monthly, The Race Club Membership – Gold – Pro Coach, Annual, The Race Club Membership – Gold – Elite – Alex Meyer – $375/month or $3500/year, Annual, The Race Club Membership – Gold – Elite – Dr Megan Cannon $375/month or $3500/year, Annual, The Race Club Membership – Gold – Premium – Gary Hall Jr – $425/month or $4000/year, Annual, The Race Club Membership – Gold – Premium – Gary Hall Sr – $425/month or $4000/year, Annual, The Race Club Membership – 3, Annual, The Race Club Membership – 3, Monthly, The Race Club Membership – Silver – Monthly or The Race Club Membership – Silver – Annual

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Velocity Meter – Streamline with Jimmy Feigen

In this Velocity Meter study of Olympic medalist Jimmy Feigen demonstrates two different techniques for streamline, biceps and hyper streamline. Find out the results of this study and which is the superior way to streamline.

Join the club to access this page! You must purchase one of our Race Club memberships: The Race Club Membership – 2, Monthly, The Race Club Membership – 2, Annual, The Race Club Membership (Lane 2 Only) – 2, Monthly, The Race Club Membership (Lane 2 Only) – 2, Annual, The Race Club Membership – Bronze – Monthly, The Race Club Membership – Bronze – Annual, The Race Club Membership – 4: Pro, Monthly, The Race Club Membership – 4: Pro, Annual, The Race Club Membership – 4: Elite, Monthly, The Race Club Membership – 4: Elite, Annual, The Race Club Membership – 4: Pro, 4-Month Bundle, The Race Club Membership – 4: Elite, 4-Month Bundle, The Race Club Membership – 4: Premium, Monthly, The Race Club Membership – 4: Premium, 4-Month Bundle, The Race Club Membership – 4: Premium, Annual, The Race Club Membership – Gold – Pro Coach, Monthly, The Race Club Membership – Gold – Elite – Alex Meyer – $375/month or $3500/year, Monthly, The Race Club Membership – Gold – Elite – Dr Megan Cannon $375/month or $3500/year, Monthly, The Race Club Membership – Gold – Premium – Gary Hall Jr – $425/month or $4000/year, Monthly, The Race Club Membership – Gold – Premium – Gary Hall Sr – $425/month or $4000/year, Monthly, The Race Club Membership – Gold – Pro Coach, Annual, The Race Club Membership – Gold – Elite – Alex Meyer – $375/month or $3500/year, Annual, The Race Club Membership – Gold – Elite – Dr Megan Cannon $375/month or $3500/year, Annual, The Race Club Membership – Gold – Premium – Gary Hall Jr – $425/month or $4000/year, Annual, The Race Club Membership – Gold – Premium – Gary Hall Sr – $425/month or $4000/year, Annual, The Race Club Membership – 3, Annual, The Race Club Membership – 3, Monthly, The Race Club Membership – Silver – Monthly or The Race Club Membership – Silver – Annual

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Kelsi Worrell – Butterfly Stroke Rates

In this swimming video of Olympic Champ Kelsi Worrell we break down the 3 typical stroke rates for Butterfly swimming events. Learn what stroke rate the fastest swimmers in the world are using for each respective butterfly event. Gary Hall Sr narrates the highlights of Kelsi’s outstanding career as an Olympian and Collegiate superstar while she demonstrates how she would swim a 200, 100 and 50 Meter butterfly.

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Hyper Streamline Teaser

On May 1st we are launching our video subscription service and will release multiple videos every month. We are excited to bring you coaching technique videos using the most cutting edge swimming technology. Here is a sneak preview of our first series on how to streamline in swimming. Learn not just how to swim like the pros but why you should swim like them! Check out theraceclub.com for more info.

Stretch Chordz Swimming

In this video learn how we use stretch chordz for assistance and resistance training. Using this tool in both resistance and assistance will help you swim faster. Let us know creative ways you like to use stretch chordz!

Abdominal Set

At the Race Club we use this 3 minute abdominal set to improve strength in the core and a faster kick.

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Boxing Roundhouse

A Race Club favorite, this dryland boxing roundhouse was originated when world renowned strength coach Tim Mclellan teamed up with Mike Bottom and Gary Hall Jr. Watch Olympic champ Roland Schoeman perform this critical exercise.

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Breaststroke – Kick Down Drill

Olympic Gold Medalist Rebecca Soni demonstrates kick down swimming drills that allows the swimmer to work on multiple swim techniques.

Backstroke – 6 Kick 3 Stroke

The Backstroke 6 Kick 3 Stroke swim drill utilizes our favorite swim techniques to increase your power with every stroke by learning to rotate the body quickly.

Breaststroke – Kick

Breaststroke kick is one of the most challenging techniques of swimming. A powerful breaststroke kick relies on having great flexibility in the hips and dorsiflexion of the ankles.

Backstroke – Spin Drill

The backstroke spin drill is one of the most effective ways of teaching swimmers to accelerate the straight arms quickly through the recovery phase of the stroke cycle.

Freestyle – 6 Kick Switch

The 6 Kick 1 Stroke drill is one of the most transformative freestyle swim drills we teach at the Race Club Swim Camps.

Backstroke – Dolphin Kick

Many swimmers struggle in getting their arms through the stroke cycle fast enough in backstroke. Dolphin kick backstroke is one of the best ways to learn how to develop a fast stroke rate.

Butterfly – Roland Schoeman

Olympic Champ and former butterfly world record holder Roland Schoeman makes it look easier with his graceful, yet powerful strokes across the pool.

Backstroke – Kick

Often backstrokers will kick with too much knee bend, causing an increase in the frontal drag and slowing them down. Learn how to kick in backstroke with a tighter motion using a straighter leg.

Breaststroke – Speed Kick

The kicking speed of many breaststrokers is often too slow and cannot be improved without specifically working on bringing the legs forward and pushing the insteps backward as quickly as possible.

Freestyle – Body Rotation

Body Rotation is one of the key ingredients to a fast freestyle swim technique. Check out one of the most important drills we have found in teaching swimmers how to rotate their body for freestyle.

Dolphin Kick – The Fifth Stroke Part 3

In this swimming video we examine how to kick dolphin kick on your back and why it helps develop a faster turn and swim.

Backstroke – 6 Kick Switch

Backstroke 6 Kick Switch swim drill will help you appreciate the importance of this extreme rotation from one side to the other.

Freestyle – Dolphin Kick

Practicing the dolphin kick freestyle drill may boost your speed especially towards the end of the race when lactic acid and fatigue kick in.

Swimming Starts – Slingshot

The head and body position, the degree of pull back and the tension on the upper arms are critical to getting the best possible start.

Backstroke – Body Rotation Drill

A quick rotation of the body from side to side during the underwater pull is one of the key techniques that a swimmer can use to develop a faster backstroke.

Butterfly – Left Right Front Drill

The Left Right Front drill helps the swimmer keep the body more horizontal during the breath stroke to the front

Breaststroke – Wall Kick

Lightning fast leg speed is the hallmark of great breaststrokers. It’s no surprise that Rebecca Soni holds the Race Club record for number of kicks in 45 second breaststroke wall kick test. Watch to find out how many she did on her visit to The Race Club…

Yoga for Swimmers – Core

In this core exercise video we have incorporated traditional Vinyasa Yoga with some of our favorite core exercises that seamlessly blend into this intense and rewarding Yoga for Swimmers sequence.

Freestyle – How to Pull Underwater

Learn the advantage of a deep pull equating to more power vs the advantage of the high elbow pull creating less drag but also less power during the underwater pull.

Dolphin Kick – The Fifth Stroke Part 2

It is imperative to develop a strong and effective dolphin kick in order to swim fast no matter what swim race you are in.

Rebecca Soni on Yoga

Rebecca Soni is a 6 time Olympic Medalist (3 Gold), World Record Holder and first woman under 2:20 in 200 meter Breaststroke and Yogini.

Butterfly – Freestyle Kick

The freestyle kick butterfly drill helps a swimmer recognize how important the second dolphin kick during the recovery in butterfly really is. This is a great drill to work on coupling with the arm recovery and head snapping down. It is also a great drill to work on increasing tempo or stroke rate in butterfly.

Breaststroke – Free Kick

Freestyle Kick Breaststroke teaches swimmers how to derive more power from the kick by using the head and upper body; what are called coupling motions.

Swimming Starts – Backstroke

Setting yourself up for a perfect start is not easy, but with practice can become the fastest swim technique for backstroke starts.

Butterfly – Skate Drill

With this important swim drill, swimmers can learn to keep their shoulders lower and elevate more with their necks to get the breath.

Backstroke – One Arm Drill

This swim drill enables the swimmer to isolate the movement and position of the arm during the entry and underwater pull.

Swimming Streamline

The best way to obtain streamline swimming is with the elbows squeezing together behind the head and your shoulders should feel as if they are being pulled out of their sockets.

Swimming Starts – Feet Position

Learn the proper distance one should maintain between feet both side to side and back to front on the modern starting block.

Yoga for Swimmers – Legs

In this intense 20 minute Vinyasa flow yoga practice, we focus on stretching these regions of the legs that tend to be tight in swimmers. These yoga exercises are designed to improve your kick, starts and turns.

Breaststroke – Dolphin Kick Breast

Dolphin Kick Breaststroke, also known as Cobra Breaststroke, can help swimmers of all abilities become faster by allowing them to focus on timing the strike phase with the kick. This is a great drill for swimmers to recognize the important timing of coupling motions with the upper body coming down and with the kick. It is much easier to accomplish with the dolphin kick using this drill.

Yoga for Swimmers – Shoulders

In this intense 20 minute Vinyasa flow yoga practice, you will find yourself mimicking body rotation in freestyle and backstroke by stacking the shoulders

Kick Down Breaststroke

In this swim video Olympic Gold Medalist Rebecca Soni demonstrates fast swimming drills that will improve your swim training program. Coach Gary Hall teaches how to swim breaststroke drills that improve your swimming techniques. Two or three kicks per pull is a drill that can help improve many facets of your breaststroke technique.

Freestyle – Head Position

Many freestylers swim with their heads too high. In a crowded swimming pool, swimmers often look forward, hoping to avoid a collision with one of their teammates. These defensive swimming techniques create a bad habit that slows them down. In this swim video, world record holder and Olympic champ Roland Schoeman and Lexie Kelly show how head elevation slows their swimming techniques while Japanese champion, Junya Koga, swims freestyle the way we teach at The Race Club almost effortlessly with his head in the correct swimming technique.

Backstroke – Head Position

One of the most common problems in swimming is holding the head too high. In Backstroke, this swimming technique is common because it increases the pulling power and the awareness of where a swimmer’s body position is in the lane, particularly outdoors in the bright sun however elevating the head in swimming backstroke increases frontal drag, slowing the swimmer down.
Learn how to swim Backstroke the way we teach at the Race Club swim camps with proper swimming techniques demonstrated by World Champion Japanese Swimmer Junya Koga. These swim drills will certainly enhance your swim training program.

Dolphin Kick – The Fifth Stroke Part 1

Olympic Gold Medalist Roland Schoeman has developed one of the fastest dolphin kicks in the world. The dolphin kick has become so important in the sport of swimming, now being used in all four strokes, that it is commonly referred to as the ‘fifth stroke’. In this video series on #thefifthstroke, Gary Hall Sr has Roland demonstrate several ways to improve the dolphin kick. In part I of this Race Club Swimisode series, find out what Coach Gary Hall has up his sleeve to get Roland to work both the up and down kick in Butterfly.

Freestyle Kicking Sets

In this swim video, World Class freestyler, Zach Hayden, demonstrates how to kick with the correct body position, using snorkel and alignment board, and a tough exercise we use to develop a faster freestyle kick, working the legs in both directions.

The Race Club Intro Video

In this swim video, World Class freestyler, Zach Hayden, demonstrates how to kick with the correct body position, using snorkel and alignment board, and a tough exercise we use to […]

Join the club to access this page! You must purchase one of our Race Club memberships: The Race Club Membership – 4: Pro, Monthly, The Race Club Membership – 4: Pro, Annual, The Race Club Membership – 4: Elite, Monthly, The Race Club Membership – 4: Elite, Annual, The Race Club Membership – 4: Pro, 4-Month Bundle, The Race Club Membership – 4: Elite, 4-Month Bundle, The Race Club Membership – 4: Premium, Monthly, The Race Club Membership – 4: Premium, 4-Month Bundle, The Race Club Membership – 4: Premium, Annual, The Race Club Membership – Gold – Pro Coach, Monthly, The Race Club Membership – Gold – Elite – Alex Meyer – $375/month or $3500/year, Monthly, The Race Club Membership – Gold – Elite – Dr Megan Cannon $375/month or $3500/year, Monthly, The Race Club Membership – Gold – Premium – Gary Hall Jr – $425/month or $4000/year, Monthly, The Race Club Membership – Gold – Premium – Gary Hall Sr – $425/month or $4000/year, Monthly, The Race Club Membership – Gold – Pro Coach, Annual, The Race Club Membership – Gold – Elite – Alex Meyer – $375/month or $3500/year, Annual, The Race Club Membership – Gold – Elite – Dr Megan Cannon $375/month or $3500/year, Annual, The Race Club Membership – Gold – Premium – Gary Hall Jr – $425/month or $4000/year, Annual, The Race Club Membership – Gold – Premium – Gary Hall Sr – $425/month or $4000/year, Annual, The Race Club Membership – 3, Annual, The Race Club Membership – 3, Monthly, The Race Club Membership – Silver – Monthly or The Race Club Membership – Silver – Annual

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The Fundamentals of Fast Swimming Talk

Gary Hall Sr speaks with The Race Club campers at the swim camp. He talks about fast swimming technique and the laws that reign over us. Learn cutting edge information for your own swim technique.

Dryland Strength Training

Check out the first of two webisodes as Erik and Josh demonstrate their dry land training with Coach Gary Hall Sr at theraceclub.com.

Gary Hall Jr on Pre Race Ritual Routine

Gary Hall Jr talks about how you can use simple techniques during your own swim training program that can teach you how to trigger ‘the zone’ and Race at your very best.

Picking the Right Swimming Technique for Freestyle

Many Swimmers use different styles of Freestyle to accomplish the same goal – to swim fast which is what The Race Club is all about!

Lars Frolander Butterfly Swim

Lars Frolander is a 5 time Olympian and looking strong to make his 6th Olympic team. We caught this footage when he was in the Keys with his club team from Sweden, Lass Linkoping under Head Coach Micke Holmertz.

Interview – Lars Frolander

Lars is a legend. He is a 5 time Olympian and 2000 Sydney Games Gold Medalist in the 100 meter Butterfly.

Interview – Mike Bottom 2 of 2

Gary Hall Sr and Mike Bottom discuss everything from performance enhancing drugs (PEDs) in Swimming, life after Swimming, the importance of learning and excercise,

Interview Mike Bottom 1 of 2

Swimming is a Team Sport

Gary Hall Sr. tells the Race Club campers the story of the 1976 Mens US Olympic Swim Team. The greatest performance from any US Olympic Team in history at the 1976 Summer Olympics in Montreal.

George Bovell – Freediving Techniques

Freediving has been an integral part of the Race Club’s swim camps and swimming training program. Olympic Swimmer George Bovell from Trinidad and Tobago shares some tips on how to become a better freediver.

Underwater Pull Series – Phase IV

Since the hand/arm are now moving in the forward direction again, the objective of this phase is to slip the hand and arm out of the water with the least amount of frontal drag possible

Underwater Pull Series – Phase III

The hand takes a different course than following the perimeter of the clock as it does in the other 3 phases. In order to continue in a backward motion the hand and forearm must elevate, taking a short cut in the underwater pull cycle.

Underwater Pull Series – Phase II

During this phase the hand stops acting like a wing, applying downward force for lift and suddenly changes directions and accelerates backwards.

Underwater Pull Series – Phase I

Discover why lift is important and how long we typically spend during the stroke cycle for both hip and shoulder driven freestyle.

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.

How to Streamline

We believe in a different streamline that will result in 3 different ways the entire body becomes more streamline.

Yoga and Swim with Sabir Muhammad

Former American record holder Sabir Muhammad takes us through dryland exercises and some swimming.

Dynamic, Static and Proprioceptive Stretching

Learn the differences between dynamic, static and proprioceptive stretching as well as appropriate time to perform each respective stretch.

Interview – Sabir Muhammad

Sabir sits down with Gary Hall Sr to discuss Swimming and Life in general and what it is like at the Race Club swim camps.

Interview – Ryan Lochte

Gary Hall Sr speaks with Ryan Lochte at the Speedo Sectional meet in Fort Lauderdale, Florida March 17-21, 2011.

Core Exercises

Sabir Muhammad demonstrates fast swimming exercises used at the Race Club swim camps

Butterfly Stroke Rate

There are many different ways to incorporate stroke rate into your swimming training program whether you’re in the pool or not.

Butterfly Side vs Front Breath

When you come to the Race Club, we find out whether side breathing or front breathing is the best choice for you.

Butterfly Stroke

Gary Hall Sr discusses the proper way to engage the underwater pull as well the importance of relaxing the arms during the recovery.

Butterfly Kick

Find out the fastest swimming technique for butterfly that utilizes 4 kicks for every stroke cycle; two down kicks and two up kicks.

Butterfly Body Position

Fast Swimming Techniques that we teach at Race Club swim camps to everyone that comes from all over the world.

Interview – Ryan Cochrane and Randy Bennett

Randy Bennet was the head coach of Canada at the 2012 Olympics. Ryan Cochrane is the fastest distance swimmer in the history of Canada.

Interview – David Marsh

Gary Hall Sr discusses swimming with world renowned coach David Marsh

How to Position Your Hands Underwater

Underwater Pull Drills with Nathan Adrian

Discover our favorite drills for learning to swim with a high elbow demonstrated by Olympic Champ Nathan Adrian.

How to Pull Underwater in Freestyle

Swimming Training Program tip that we teach at our swim camps in Florida and California: theraceclub.com/swim-camps/ The underwater pull is a compromise between power and drag. In this Secret Tip we find out why it is more important to reduce drag than it is to increase power during the underwater pull in Freestyle. Gary Sr. coaches swimmers of all levels and abilities from all over the world at The Race Club in Islamorada, Florida and San Diego, California.

Open Water Swimming – Exit

There’s nothing worse than out swimming a competitor and then watch them ride a wave past you to the Finish.

Open Water Swimming – Entry

There is a valuable lesson in the techniques current UC Santa Barbara Head Coach Matt Macedo shares with us that will not only help you compete faster but save energy and most importantly be safe doing it.

Swimming Head Position – Part 2

In this second episode on head position Gary Hall Sr examines three of America’s best open water swimmers Eva Fabian, Christine Jennings and Alex Meyer.

Swimming Head Position – Part 1

Swimming with proper head position is paramount in Swimming. In this two part series Gary Hall Sr explores some drills and shows how the body is effected when the head is too high vs. the proper head position.

Swim Kick Series – Inertia

A steady six beat kick is a great way to conform more to the law of inertia. Swimmers have to learn how to kick in both directions. Discover techniques to increase your speed through these dryland and swimming drills.

Swim Kick Series – Stabilizing Force

When we counter rotate the body in Swimming as we initiate the pull, the counter rotation of the body is a motion that increases the propulsion from the pull and kick, as well as the distance per stroke. We call this body rotation a coupling motion.

Swim Kick Series – Propulsion

Virtually all great swimmers have strong kicks. Learn how important it is to have a strong kick that can generate so much propulsion in swimming.

Swim Kick Series – Lift

The legs are an important part of providing lift for a swimmer. Lift helps reduce frontal drag and is one of the least appreciated components of fast swimming.

George Bovell – Freestyle Swim Techniques

One of the fastest swimming men on the planet, George Bovell from Trinidad and Tobago shares some of his favorite drills for improving swimming freestyle.

Interview – George Bovell

Gary Hall Sr sits down with George Bovell and they discuss a variety of topics such as the Olympic Games in London, a funny story from the suit era and the 4th fastest freestyle in history at 21.2 second.

Join the club to access this page! You must purchase one of our Race Club memberships: The Race Club Membership – 2, Monthly, The Race Club Membership – 2, Annual, The Race Club Membership (Lane 2 Only) – 2, Monthly, The Race Club Membership (Lane 2 Only) – 2, Annual, The Race Club Membership – Bronze – Monthly, The Race Club Membership – Bronze – Annual, The Race Club Membership – 4: Pro, Monthly, The Race Club Membership – 4: Pro, Annual, The Race Club Membership – 4: Elite, Monthly, The Race Club Membership – 4: Elite, Annual, The Race Club Membership – 4: Pro, 4-Month Bundle, The Race Club Membership – 4: Elite, 4-Month Bundle, The Race Club Membership – 4: Premium, Monthly, The Race Club Membership – 4: Premium, 4-Month Bundle, The Race Club Membership – 4: Premium, Annual, The Race Club Membership – Gold – Pro Coach, Monthly, The Race Club Membership – Gold – Elite – Alex Meyer – $375/month or $3500/year, Monthly, The Race Club Membership – Gold – Elite – Dr Megan Cannon $375/month or $3500/year, Monthly, The Race Club Membership – Gold – Premium – Gary Hall Jr – $425/month or $4000/year, Monthly, The Race Club Membership – Gold – Premium – Gary Hall Sr – $425/month or $4000/year, Monthly, The Race Club Membership – Gold – Pro Coach, Annual, The Race Club Membership – Gold – Elite – Alex Meyer – $375/month or $3500/year, Annual, The Race Club Membership – Gold – Elite – Dr Megan Cannon $375/month or $3500/year, Annual, The Race Club Membership – Gold – Premium – Gary Hall Jr – $425/month or $4000/year, Annual, The Race Club Membership – Gold – Premium – Gary Hall Sr – $425/month or $4000/year, Annual, The Race Club Membership – 3, Annual, The Race Club Membership – 3, Monthly, The Race Club Membership – Silver – Monthly or The Race Club Membership – Silver – Annual

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