Introducing: A New Navigating tool for our Race Club Videos
At The Race Club, we are extremely proud of our video and blog (Aquanote) content. Each month, our Lane 3 and Lane 4 subscribers receive at least 10 new pieces of content, including the videos, articles and workout sets. Our hope is that the content is meaningful and helpful for our coaches, parents and swimmers for improving swimming performances. Read More
Specific Stroke Techniques and
Racing Improvements
Our Recommended Videos and Aqua Notes
Freestyle
Videos:
- Picking the Right Swimming Technique for Freestyle
- The Three Styles of Freestyle
- Hip Driven Freestyle – Introduction
- Hip Driven Freestyle – 6 Kick 1 Stroke Drill
- Hip Driven Freestyle – FINIS Tech Toc and Hydro Hip
- Hip Driven Freestyle – Catch Up Drill
- Freestyle Swim Technique – Low Octane
- Classroom – Pulling Motion in Freestyle
- Freestyle Pulling Motion – One Arm Drill
- Freestyle Low Octane Set
- Freestyle Low Octane Progression Drills
Related Articles:
- 3 Styles of Freestyle-Hybrid Technique
- 3 Styles of Freestyle- Hip Driven Freestyle Technique
- Improving your Hip Driven Freestyle Technique
- When to use Hip Driven Freestyle Technique
- Main Set Hip Driven Freestyle
- Swimming Technique: Improving Distance per Stroke (DPS)
- The High Elbow Pull of the Freestyle Stroke
Videos:
- Sprint Freestyle Progression Part 1 – Stroke Rate
- Sprint Freestyle Progression Part 2 – Recovery
- Sprint Freestyle Progression Part 3 – Stroke Rate
- Freestyle High Octane Recovery
- Freestyle – Core Lift
- Sprint Freestyle Technique – Pulling Motion
- Sprint Freestyle Technique – Head Position
- Sprint Freestyle – Deep vs Deeper Pull
- Freestyle Technique – Vertical Recovery
- 50 Freestyle Technique – Arm Recovery
- Shoulder Driven Freestyle – Body Rotation Drill
- Freestyle – Core Lift
- Freestyle High Octane
Related Articles:
- TRC Main Set – High Octane Freestyle
- TRC Main Set – Sprint Freestyle
- TRC Main Set – Sprint Freestyle
- Freestyle Pulling Motion: Early Hand Release vs Pressing Out the Back
- How we analyze Freestyle at The Race Club
- Freestyle Pulling Motion: Five Common Problems
- 5 Subtle Techniques of the Caeleb Dressel 50 meter freestyle Olympic Victory
Videos:
- Freestyle – Kicking Technique
- Freestyle Kick Technique – Velocity Meter
- Freestyle Kick Series – Drag Socks
- Freestyle Kick Test Set
- Freestyle Kicking Technique – Overbend
- Freestyle Kick Series – Parachute
- Freestyle Kick Series – Kick Chordz
- Freestyle Kick Series – Finis Board and Alignment Snorkel
- Freestyle Kick Series – All Out Free with Vertical Kicking
- Creative Kicking Sets Part 2
- Kicking Baseline Speed
Related Articles:
Videos:
- Sprint Freestyle Pulling Motion
- Freestyle Pulling Motion – Warm Up
- Freestyle Pull Series – Sculling Progression Swim Drill
- Freestyle Pulling Motion – 50 Freestyle Technique
- Freestyle Pull Series – 100 Freestyle
- Freestyle Pulling Motion – Correcting the Out Sweep
- Sprint Freestyle Technique – Pulling Motion
- Freestyle Pulling Motion – One Arm Drill
- Classroom – Pulling Motion in Freestyle
- Freestyle – How to Pull Underwater
Related Articles:
- Freestyle Pulling Motion: Five Common Problems
- Freestyle Pulling Motion: The Out Sweep
- Freestyle Pulling Motion: Correcting the In Sweep
- Freestyle Pulling Motion: Elevation of the Pulling Hand
- Freestyle Pulling Motion: Early Hand Release vs Pressing Out the Back
- Sprint Freestyle Pulling Motion: Deep or Deeper?
- The Correct Pulling Motion for Sprint Freestyle
Videos:
- Freestyle – Extended Recovery
- Freestyle Swim Technique – Octane Introduction
- Freestyle Swim Technique – Low Octane
- Freestyle Technique – Medium Octane
- Freestyle High Octane Recovery
- Freestyle – Knife Hand Entry
- Freestyle Hand Entry Introduction
Related Articles:
- Freestyle Arm Recovery: Vertical vs Horizontal
- Freestyle Technique: Arm Recovery Elevation & Stone Skipping
- Freestyle: Arm Recovery Technique
- My Take on Freestyle Recovery: Straight vs Bent Arm Part I: Biomechanics
- My Take on Freestyle Recovery: Straight vs Bent Arm Part II: Newtonian Mechanics
- My Take on Freestyle Recovery: Straight vs Bent arm Part III: Pros and Cons
- Freestyle and Backstroke Recovery Technique: Correcting the Overreach
Backstroke
Videos:
- Backstroke Pull – Swim Drills
- Backstroke Arm Pull – Bent vs Straight
- Swimming Backstroke Pulling Motion – One Arm Drill
- Backstroke – One Arm Drill
- Backstroke Swim Technique Maggie MacNeil
- Backstroke Swim Technique – Mikita Tsmyh
- Backstroke Maggie MacNeil – Smart Paddle Review
- Backstroke Swim Technique Maggie MacNeil
Related Articles:
Videos:
- The Importance of Backstroke Stroke Rate
- Backstroke Stroke Rate Test Set with Amy Bilquist
- Backstroke Spin Drill with Amy Bilquist
- Backstroke – Dolphin Kick
- Backstroke Swim Technique with Amy Bilquist
- Swimming Backstroke with a 100 Stroke Rate
- Classroom – Backstroke Fundamentals
Related Articles:
Videos:
- Backstroke – Body Rotation Drill
- Backstroke – 6 Kick Switch
- Backstroke – 6 Kick 3 Stroke
- Backstroke Swim Technique – Mikita Tsmyh
- Individual Medley – Backstroke Full Stroke
Related Articles:
- Backstroke Drills To Put You Ahead of The Competition
- The Final Frontier pt 3: Coupling Motions
- How to Maximize Propulsion with Coupling Motions
- Avoid the ‘Modern Toilet Seat’ Syndrome in Swimming Freestyle & Backstroke
- Coupling Motions Boost Distance Per Stroke
- Why We Should Rotate Our Bodies in Freestyle and Backstroke
Breaststroke
Videos:
- Breaststroke Pullout – Introduction
- Breaststroke Pullout – The Push Off
- Undulating the Breaststroke Pullout
- Pulldown in the Breaststroke Pullout
- Breaststroke Pullout – Kick Out Drills
- Breaststroke Pullout – Late Lift
- Breaststroke Pullout – Full Pullouts
- Breaststroke Pullout – Swim Drills
- Breaststroke Pullouts Matt Fallon
- Matt Fallon Study Review
Related Articles:
Videos:
- Breaststroke Kick Assessment
- Breaststroke Kick with FINIS Board and Snorkel
- Breaststroke Kicking Technique
- Breaststroke – 2 Kick 1 Pull
- Breaststroke Back Kick
- Breaststroke – Finishing the Kick
- Breaststroke Piston Kick
- Breaststroke – Speed Kick
- Breaststroke – Wall Kick
- Breaststroke – Kick
- Breaststroke – Nick Mahabir Kick Rate
- Breaststroke – Matt Fallon Kick
- Breaststroke Swim Drills with Nick Mahabir
- Breaststroke – Nick Mahabir Kick Rate
- Breaststroke – Pointing the Toes
- Breaststroke Kick Assessment
- Breaststroke Velocity Meter – Feet
Related Articles:
- Breaststroke Kick Technique: One common teaching mistake
- 3 Ways to Evaluate a Swimmer for Breaststroke Kick
- 3 Ways to Evaluate a Swimmer for Breaststroke Kick
- Breaststroke Technique: Finishing the Kick Well
- Breaststroke Technique: Kick Dependence
- Breaststroke Technique: How to avoid a DQ
- Breaststroke Technique: A Fourth Anatomical Tool for Breaststroke
- How to Get Your Breaststroke Clicking Again pt. 1
- Breaststroke Technique: Improving Your Anatomical Breaststroke Tools
Videos:
- Breaststroke – 2 Kick 1 Pull
- Breaststroke – Pointing the Toes
- Breaststroke – Finishing the Kick
- Breaststroke Streamline
- Classroom – Breaststroke Introduction
- Velocity Meter – The Importance of Streamline Feet
- Matt Fallon Breaststroke – Swim Drills
- Breaststroke – 2 Kick 1 Pull
Related Articles:
Butterfly
Videos:
- Classroom – Butterfly Introduction
- Maggie MacNeil Butterfly Study Review
- Butterfly – Left Right Front Swim Drill
- The Correct Swim Pulling Motion with Lizzi Smith
- The Correct Swim Pulling Motion with Lizzi Smith Part 02
- Maggie MacNeil Butterfly Study Review
- Maggie MacNeil Butterfly Swim Technique
Related Articles:
Videos:
- Butterfly – Swim Drills
- Butterfly – Left Right Front Swim Drill
- Maggie MacNeil Butterflly Swim Technique
- Individual Medley – Butterfly Recovery Drills
- Butterfly Swim Technique – Vertical Recovery
- Vertical Butterfly Recovery with Lizzi Smith Part II
- Coupling Drills for a Faster Butterfly
- Butterfly – Left Right Front Swim Drill
- Maggie MacNeil Butterfly Swim Technique
Related Articles:
Videos:
- Butterfly Breathing – Introduction
- Breathing Patterns for the 100 Butterfly
- Classroom – Butterfly Introduction
- Breathing Patterns for the 200 Butterfly
- Butterfly Breathing for the 50
- Breathing with Bubbles for Faster Swimming
- Butterfly Side vs Front Breath
- Butterfly Swimming Technique
- Maggie MacNeil Butterfly Swim Technique
Related Articles:
Dolphin Kick Techniques
Videos:
- Dolphin Kick – Maggie MacNeil Velocity Meter
- Maggie MacNeil Dolphin Kick with Rick Bishop
- Butterfly Dolphin Kick – TRC Camp
- Backstroke Dolphin Kick – Maggie MacNeil
- Dolphin Kick: Underwater Dolphin Kick Technique by Olympic Swimmer Marcus Schlesinger
- Classroom Dolphin Kick
- Backstroke Dolphin Kick – Maggie MacNeil
- Butterfly Dolphin Kick – TRC Camp
- Velocity Meter Review – Initiate the Kick
- When to Initiate the Dolphin Kick
- Dolphin Kick – Maggie MacNeil Velocity Meter
- Maggie MacNeil Dolphin Kick with Rick Bishop
Related Articles:
- Dolphin Kick Technique: Learn from the Olympians
- Analyzing Dolphin Kick at The Race Club
- Dolphin Kick Technique
- How many dolphin kicks to take on starts and turns?
- Increase the Speed of Your Freestyle and Dolphin Kick
- Turn Techniques Part I: When to start the Dolphin Kick
- TRC Kicking Technique: Dolphin Kick Pop Quiz
- Two New Ways to Improve your Dolphin Kick
- More on the Dolphin Kick
- The Final Frontier II: Secrets to a Faster Dolphin Kick
- Dolphin Kick Technique: How You Can Analyze Your Swimmers
Individual Medley Techniques
Videos:
- Individual Medley – Max Seidel Introduction
- Individual Medley – Butterfly Recovery Drills
- Individual Medley – Butterfly Martial Arts
- Individual Medley – Butterfly Swim Technique
- Individual Medley – Backstroke Rotation Drill
- Backstroke Pull – Swim Drills
- Individual Medley – Backstroke Stroke Rate
- Individual Medley – Backstroke Full Stroke
- Individual Medley – Dolphin Breaststroke
- Individual Medley – Breaststroke Scull
- Individual Medley – Breaststroke 46 Stroke Rate
- Individual Medley – Freestyle Coupling Motion
- Freestyle – Stop and Pop
- Freestyle – Extended Recovery
- Individual Medley – Freestyle
- Freestyle – Core Balance Drills
- Individual Medley – Suicide Set
Related Articles:
Starts, Turns, Transitions and Streamlining
Videos:
-
- Starts with Dylan Carter
- Starts with Dylan Carter Review
- Swimming Start Progression – Part 1
- Swimming Start Progression – Part 2
- Swimming Start Progression – Part 3
- Swimming Start Progression – Part 4
- The Perfect Start: Progression Drills
- Swimming Starts Positioning with Brad Tandy
- Brad Tandy Starts Preview
- Swim Starts with Brad Tandy – The Leg Kick
- Pro Series – Starts with Brad Tandy
- Starts with Indiana University Swimming
- Coupling Motions of the Start – The Arm Swing
- Coupling Motions of the Start – The Leg Kick
- Velocity Meter Study – Starts with Amanda Kendall
- Velocity Meter Study – Starts Coupling Motion Arms
- Velocity Meter – Starts Back Foot Placement
- Swimming Starts – Running Dives
- Pro Series – Starts with Mike Alexandrov
- Kasia Wilk Wasick – Starts Introduction
- Starts Dryland – Kasia Wilk Wasick
- Kasia Wilk Wasick – Starts Part 1
- Kasia Wilk Wasick – Starts Introduction
- Kasia Wilk Wasick – Starts Part One
- Kasia Wilk Wasick – Starts Part Two
- Kasia Wilk Wasick – Starts Part Three
- Start Review – Maggie MacNeil and Rick Bishop
- Swimming Start – Maggie MacNeil
Related Articles:
- How many dolphin kicks to take on starts and turns?
- Improving Propulsion for your Starts and Turns
- TRC-Improving Your Swimming Starts
- Improving your Swimming Race Starts off the Blocks
- Improving Your Starts: Head Lift
- Improve your Swimming Starts
- Improving your Swimming Race Starts off the Blocks
- Start Technique: Weight Forward or Weight Back, which should you use?
- Start Technique: Why you should lift your head up on the start
- Start Technique: How to place your hands for maximum propulsion
Videos:
- Determining How Many Dolphin Kicks
- Fast Flip Turns
- Flip Turn – The Flip
- When to Initiate the Dolphin Kick
- Improving the Freestyle Flip Turn
- Freestyle Flip Turn – The Approach
- Fast Swimming Techniques – Freestyle Flip Turn – The Push Off and Breakout
- Flip Turns – Tennessee Turns Part 3
- Flip Turns – Approach Progression
- Flip Turn – Breakout Progression 1
- Flip Turn Full with Fins
- Flip Turn Full
- Flip Turn – Approach 1 & 2
- Flip Turns – Tennessee Turns part 3
- Flip Turns – Approach Progression
- Flip Turn – Breakout Progression
- Flip Turn – Full with Fins
- Flip Turns – Full
- Velocity Meter Review – Initiate the Kick
- When to Initiate the Dolphin Kick
Related Articles:
- The Freestyle Flip Turn: Introduction
- Freestyle Flip Turns: Approach
- Three Pearls for a Faster Approach to the Freestyle Flip Turn
- Freestyle Flip Turn: Mastering the Approach
- Freestyle Flip Turn: Streamline Dolphin Kick, Dolphin Kick Technique, Number of Kicks
- 3 Common Freestyle Flip Turn Mistakes
- Freestyle Flip Turn: Why the Breakout Matters
- Flip Turn Swimming: How to do Faster Flip Turns in Freestyle Swimming
- A Great Pearl for Faster Freestyle Flip Turns
- Freestyle Technique: Perfecting the Flip Turn
- Freestyle Flip Turn Technique: Mastering the Second Half
- Freestyle Turn Technique: The Breakout
- Freestyle Turn Technique: The Underwaters
- Freestyle Flip Turns: Tuck & Go Technique
Swimming Technology
Videos:
- Backstroke Maggie MacNeil – Smart Paddle Review
- Maggie MacNeil Butterfly Study Review
- Velocity Meter Review – Initiate the Kick
- Freestyle Kick Technique – Velocity Meter
- Dolphin Kick: Underwater Dolphin Kick Technique by Olympic Swimmer Marcus Schlesinger
- Smart Paddle Analysis – Freestyle Outsweep
- Smart Paddle Analysis – 50 Freestyle
- The Finis Tempo Trainer
- How to Swim Faster | The Pressure Meter – Introduction
- Pressure Meter – Zane Grothe vs Margo Geer Part 2
- Backstroke Maggie MacNeil – Smart Paddle Review
Related Articles:
Dryland Series
Videos:
- Coley Stickels Dryland – Boxing Sequence I
- Freestyle Pulling Motion – Dryland
- Dryland Resistance Exercises
- Dryland – Pre Workout Shoulder Stretches
- Coley Stickels Dryland – Off On Throw Jump
- The Race Club Circuit – High Elbow Roundhouse Boxing
- Dryland with Coley Stickels – Straddle Throw
- Dryland Boxing Workout
- Dryland with Coley Stickels – Medicine Ball Fall
- Dryland with Coley Stickels – On, Off, Stradle, Kick, Pusup, Retrieve
- TRX Sequence – Dryland Workout
- The Race Club Dryland Exercises
- Dryland Workout – Medicine Ball Series
- Coley Stickels Dryland – TRX Sequence I
- Coley Stickels Dryland – TRX Sequence II
- Coley Stickels Dryland – TRX Sequence III
- Strength Training with J.R. Rosania – Life in The Fast Lane | Episode 07
- Yoga for Swimmers – Shoulders
- Boxing Roundhouse
- Ab Wheel
- Standing Swimming Backstroke
- Dryland | Boxing Windmill
- Stretch Chord High Elbow Pull
- Balance Ball Backstroke
- Stretch Chord – Backstroke
- Side Plank
- Balance Ball Push Up
- Freestyle Pulling Motion – Main Set
- Dryland – Boxing Race
Related Articles:
Videos:
- Starts – Dryland
- Breaststroke – Internal Rotation
- Breaststroke – Ankle Pronation
- Dryland for Freestyle Kick
- The Race Club Circuit – Flick Kicks
- Coley Stickels Dryland – TRX Sequence 05
- Dryland with Coley Stickels – Med Ball Sequence
- Coley Stickels Dryland – Mat Sequence I
- Balance Ball Up Kick
- Turkish Get-Up
- Yoga for Swimmers – Legs
- Breaststroke Dryland Tests – Nick Mahabir
- Breaststroke – Matt Fallon Flexibility Tests
- Starts Dryland – Kasia Wilk Wasick
Videos:
- The Race Club Circuit – Flutter Kick in Plank Position
- Dryland with Coley Stickels – Med Ball Sequence
- Freestyle – Core Lift
- Swim Strength Training, Strength Exercise and Conditioning for Sprint Swimmers-Episode 3-Coley Stickels
- Stretch Chord Ab Hold
- Swimming Reverse Sit Up
- Balance Ball
- Balance Ball Backstroke
- Bosu Ball Toe Touches
- Med Ball Throw
- Turkish Get-Up
- Ab Wheel
- Abdominal Set
- Yoga for Swimmers – Core
- Freestyle – Core Balance Drills
Masters Swimming Series
Videos:
- Dryland – Pre Workout Shoulder Stretches
- Dryland for Freestyle Kick
- Backstroke Dryland Exercises
- Freestyle Body Progression
- Freestyle – Kicking Technique
- Freestyle Kicking Technique – Overbend
- Freestyle Swimming Test Set
- Dryland for Breaststroke
- Freestyle – Correcting the Out Sweep
- Masters Swimmer-The Race Club Video Analysis
- Freestyle Swimming Technique – 3 Styles of Freestyle
- The Race Club Masters Swimming
- Picking the Right Swimming Technique for Freestyle
- Freestyle Arm Recovery Part 2
- Freestyle Breakout Series – Dolphin Kick Test
- Freestyle Breakout Series – Explosive Breakout
- The Finis Tempo Trainer
- The Fundamentals of Fast Swimming Talk
- Masters Swimming – Finding A Faster Flip Turn
- Breathing with Bubbles for Faster Swimming
- Pro Series – Starts with Masters Swimmer Joe Miller
- Dolphin Kick Velocity Meter with Masters Swimmer Tim Delehanty
- Ronald & Troy Marcikic, A Journey To Masters Coach
Related Articles:
- Touchdown Streamline: a better streamline for Masters Swimmers
- 10 Ways to Reduce Frontal Drag
- Five Traditional Swimming Techniques We Should Abandon
- Backstroke Technique: The Five most common Mistakes
- Freestyle, Butterfly, Breaststroke Technique: Head Position
- Breaststroke Technique: The Afterburner
Mental Training
Our Favorite Articles:
- Mental Training: Attitude starts with Gratitude Part I
- Mental Training: Attitude starts with Gratitude Part II
- Mental Training: Preparing for Championship Meets
- Mental Training: Life is not an individual sport. Life is a team sport
- Mental Training: Life is not an individual sport. Life is a team sport II
- Mental Training: Attitude is Everything Part I
- Mental Training: Attitude is Everything Part II
- Mental Training- Uber Swims
- Mental Training: Goal Setting
- Mental Training: Set your Goals for 2023
- Swimming Fast: Is it your Mission?
- Mental Training: Focus
- Mental Training: Gaining Confidence
- Mental Training: Visualization
- Peak Performance Sports Psychology Mental Toughness: Are you Anchoring to improve your Swimming Performances?
- Mental Training – 5 Ways to Mentally Prepare for Racing
- Mental Toughness: The Mike Burton Story
- Mental Preparation Tips before a Swim Race
- Which Comes First, the Smile or the Fast Swim?
- Ten Key Factors to become a Great Swimmer: Part I
- Ten Key Factors to become a Great Swimmer: Part II
- Are You a Path A or Path B Swimmer?
- Mental Training: Life Always Offers a Do-Over
