Swimming Videos Library

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.

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

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!

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.

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.

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.

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.

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…

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.

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.

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!

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.

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.

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.  

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.

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.

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!

Life in the Fast Lane Episode 16 with Mike Parratto

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.

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.  

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

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.

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.

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.

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…

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?

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.

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!

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

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.

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

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!

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!

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!

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.

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…

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!

We continue our Breathing series with the Race Club campers demonstrating how we practice this technique. How we breath is often taken for granted because it can directly effect the amount of drag that we carry through the water.

Over the years we’ve observed hundreds of Olympic swimmers underwater and what we’ve notice they almost all have in common is what they do with the air once it is inhaled… in other words how and when they breath is very similar.

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.

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…

One of our most utilized pieces of equipment in our 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 given event.

Follow the next med ball sequence in renowned strength and swim coach Coley Stickels uses with his athletes.

In this 3rd video in our Freestyle Octane series, we explore the most used technique in swimming under 200 meters. Learn how to increase your speed and increase the heighth of your hand during the recovery with swim drills and demonstration from Gold Medalist Jimmy Feigen.

Follow the University of Alabama head swim coach Coley Stickels innovative dryland sequence with these med ball exercises. Leran the important details that will increase the key muscles used in fast swimming!

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 Athletes and Coaches coming together to create a dynamic environment that lead to massive success at the highest level.

Learn why we teach the technique of bending the elbow early and ‘pushing’ the water backwards as opposed to using a more straight arm and feeling more power…

In this second video of the Freestyle octane series (watch the intro here http://bit.ly/2JhLXox) discover the lowest cost gasoline/swimming technique for your freestyle stroke. Used primarily for distance events (over 200 meters) low octane is the most energy efficient technique and is critical for beginner swimmers, distance and masters swimmers.

In this part III progression of renowned swim and strength coach Coley Stickels training elite Athletes from Indiana University begin implementing more martial arts moves to the boxing sequence. Learn how to warm up the hamstrings in this fun and effective dryland session. Check out parts 1 and 2 before implementing these exercises. Congrats to Coach Coley on recently being named the head swim and dive coach at the University of Alabama!

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 camps differ from any other!

The Race Club campers Ciera and Jenna Fujiwara came from Hawaii to work with coach Gary in San Diego, California. Ciera has tremendous shoulder flexibility and has been learning the ‘high arm recovery’ in butterfly. Learn why this is an advantageous technique and how you can begin to implement into your own swim technique!

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!

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.

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.

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!

World renowned strength trainer, Coley Stickels coach of Indiana University mens and womens swim team 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 but no one has brought it to the level of Coley Stickels. Check out this amazing sequence and grab a partner, some mits and gloves and follow along!

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 in our upcoming video series on our subscription service. 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!

Age group swimmer Marissa demonstrates three common free kicking techniques using our Velocity Meter technology. Find out which technique is fastest and how much is too much knee bend.

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

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!

Most elite backstroke swimmers have about 100 strokes per minute or a cycle time of 1.2 seconds in the 100 Backstroke. Having a fast stroke rate in all 4 strokes is difficult but maintaining good swim technique while having a fast stroke rate is the recipe for success. Find out how we teach our campers to swim like pros with good technique!

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.

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.

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.

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

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.

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.

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.

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 swim 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 Worrell, Amanda Kendall and Luca Spinazolla in contrast to Marcus’ dolphin kick.
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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.

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.

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

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.

In this video we compare two distinctly differently freestyle techniques in Margo Geer and Zane Grothe using our Pressure Meter Technology.

Learn the Race Club method for breathing during your freestyle swim technique.

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

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, 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

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/

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

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

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/

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

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.

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.

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.

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!

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…

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

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.

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.

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

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

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!

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.

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!

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

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!

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!

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!

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.

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.

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.

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!

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

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.

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.

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.

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…

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.

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!

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

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.

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.

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.

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.

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!

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.

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

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!

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.

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!

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.

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

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.

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

Sign up for our video subscription and get the most cutting edge swim techniques, articles, videos and more!

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.

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.

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.

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!

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.

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!

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.

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.

In this Velocity Meter study Coach Gary Hall Sr breaks down 3 different sprint freestyle swims from 10 year old Stone Miller. Find out how drastic the change is from head out to head up to head down freestyle!

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.

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.

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.

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!

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

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.

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

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 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.

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.

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

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.

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

A typical backstroke kick technique has too much knee bend causing an increase in the frontal drag slowing you down. Learn how to kick with a straighter leg.

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.

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.

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

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

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.

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.

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

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…

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.

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.

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

The freestyle kick butterfly drill helps a swimmer recognize how important the second dolphin kick during the recovery in butterfly really is.

Freestyle Kick Breaststroke teaches swimmers how to derive more power from the kick by using the head and upper body.

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

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

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

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.

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

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.

Dolphin Kick Breaststroke otherwise 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.

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

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.

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.

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.

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.

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.

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.

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 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.

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 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.

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

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

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.

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.

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

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.

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

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

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.

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

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

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

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.

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

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

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

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

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

Find out the fastest swimming technique for butterfly that utilizes 4 kicks for every stroke cycle.

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

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

Gary Hall Sr discusses swimming with world renowned coach David Marsh

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

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.

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

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.

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 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.

. Swimmers have to learn how to kick in both directions. Discover techniques to increase your speed through these dryland and swimming drills.

When we counter rotate the body in Swimming as we initiate the pull, the counter rotation of the body creates a force out of our own motion that enables us to get more power out of the pull or distance per stroke.

Learn how important it is to have a strong kick that creates propulsion in swimming.

Lift is one of the most forgotten components of Swimming yet it is one of the most important ones.

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.

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.