What’s New

Gary Hall Sr. and the Race Club staff are here to provide you with strategies to improve your swimming – no matter what your level is. Read blogs featuring coaching tips, new staff members, important upcoming swim camp dates, techniques tailored for specific swim strokes and much more. Learn from the experts by following the Aqua Notes Blog. Swimmers throughout the United States turn to this blog as a resource for new swimming drills, increasing speed and improving overall performance. Sign up to get these detailed guides to building your technique for all 4 strokes.

How to Swim Faster using New Technology

What is exciting is that we now have new technology that enables us to really study and understand some of the details that help make swimmers fast. The Pressure Meter is a good example.

The New Breaststroke

Having a fast stroke rate in breaststroke does not necessarily equate to having speed. It is pretty easy to spin your wheels in breaststroke and waste a lot of energy without having much to show for that effort in terms of speed. Breaststroke is the most timing-sensitive of all four strokes.

The Proof of Coupling Motions

Coupling motions are extremely important in swimming all four strokes and on the start to enhance power. Recently we invested in some technology at The Race Club that enables us to measure propulsion (pressure) on the hands during the pulling motion.

The Spin Turn for Butterfly and Breaststroke

This technique enables the swimmer to shorten his or her diameter slightly by tucking the knees under the chest more than with the vertical turns of the past. The result is an incredibly quick turn-around.

Ten Ways to Make Swimming a Bigger and Better Sport

A recap of the original 10 suggestions and an assessment of where we are today, some 22 years later, with new suggestions on how we might make swimming a bigger and better sport.

How to Kick Start Your Race

Of the ten points we teach at The Race Club for a better start, the kick up of the back leg is perhaps the most powerful and under-utilized technique out there. Depending on the age and size of the swimmer, the leg weighs anywhere from 20-40 pounds and can form a lot of kinetic energy with the right effort.

Pulling Correctly in Backstroke

One of the most common mistakes in technique that we see in all strokes is in the pulling motion of backstroke. Part of the reason for this technical error is that to pull correctly, a swimmer needs to rotate the body significantly from one side to the other. That involves more work. To avoid that […]

Teaching and Learning Fundamentals: Begin with Streamline

What is important is that good technique be learned early in a swimmer’s career. Every coach should be teaching young swimmers basic fundamentals of good…

How to Position Yourself for a Better Start

This week in Lanes 2, 3, and 4 on our subscription service you can witness in slow motion one of the most impressive starts you will ever see, that of Olympian Brad Tandy. It is a thing of beauty. Brad is an Olympic finalist in the 50-meter Olympic freestyle sprint from South Africa. While he […]

Technology in Swimming Part II

While technology is extremely important to the advancement and progress of swimming, we need to be very careful about how we use this new information. If the tests are not done properly, if the data is not collected accurately, or if it is misinterpreted or misunderstood, it will no longer be of any value. In […]

Two New Ways to Improve your Dolphin Kick

Kelsi Worrell has a very fast dolphin kick. After studying her Velocity Meter recently, I now understand why. While kicking on the stomach, poor dolphin kickers will have just one moment of significant acceleration during the dolphin kick cycle, which occurs at the beginning of the strong down kick. Most good dolphin kickers typically have […]

Which Comes First, the Smile or the Fast Swim?

A fast swim by either male or female swimmers will nearly always result in a big smile. It should. A tremendous amount of work, thought, and time went into that swim. It is clearly a time to celebrate and enjoy the moment. But which came first, the good swim or the smile? At The Race […]