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TRC Main Set

This week’s main set is one we love to use to improve breaststrokers’ kick cycle time. A fast breaststroke kick cycle time is crucial for strong coupling in breaststroke.

TRC Main Set

This week’s main set is one I just had one of our swimmers do this morning. This swimmer has come to see us twice now, and every time I get to coach him it’s an absolute pleasure.

IM Technique: Shaine Casas

IM Technique: Shaine Casas
While attending the USA Swimming National Team alumni reunion on the final night of swimming competition at US Nationals, I was impressed with two swims.

TRC Main Set

This week’s main set is for all our backstrokers or those who want to improve their backstroke. Using a progression of drills and eventually a tempo trainer, we’ll get you to swim backstroke Race Club style. This whole set should be done with fins since a majority of it is drill work.

Breaststroke Technique: The Afterburner

Breaststroke Technique: The Afterburner

Breaststroke is the most kick dependent swimming stroke. Of the four things that really matter in breaststroke, kick propulsion, kick cycle time

TRC Main Set

This week’s main set is all about simulated racing. You’ll have three different options to choose from, depending on if you want to work on your 50, 100 or 200.

TRC Main Set

Ten Key Factors to become a Great Swimmer: Part I I am often asked the question, what does it take to become a great swimmer? 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,…

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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.

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.

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.

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.

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. 

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.

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.