Race Club

Why you need to Max Propulsion with Coupling Motions

While nearly all of the forces that create propulsion come from the hands and feet, certain other movements we can do with will increase the amount of propulsion coming from the pull and kick. We call those coupling motions.

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3 Common Freestyle Flip Turn Mistakes

Freestyle Flip Turn Part II: Olympian and The Race Club co-founder, Gary Hall Sr., breaks down “the flip” in the freestyle flip turn.

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Yoga for Swimmers: Increase Your Core Strength (20 minute workout)

Follow Olympians in this 20 minute vinyasa yoga for swimmers focusing on core exercise.

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How To Improve Freestyle Kicking – Video

The speed of the freestyle kick is the baseline speed for your freestyle. The higher the baseline speed (kick speed), the faster you will swim, after adding your pulling motion and body rotation.

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How to Breathe in Swimming

First, I want to dispel one myth about breathing during intense exercise. In no sport does an athlete ever take a complete inhalation or expiration.

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Why RPM Matters in Swimming

In the sprinters’ world, RPM matters. When a swimmer goes from hip-driven to shoulder-driven, he basically changes the technique of using his hand (and arm) from an airplane wing and paddle to using it as a propeller.

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How to Avoid the ‘Modern Toilet Seat’ Syndrome, Backstroke/Freestlye

I call this the ‘modern toilet seat’ syndrome, because in swimming freestyle and backstroke, the hand slows down just like a modern toilet seat with a spring on it to keep it from falling down hard.

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How to do 6 Kick 3 Stroke Backstroke Drill

Practice the six kick, three stroke backstroke drill and you will see a big improvement in your backstroke speed.

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Win With Dolphin Kick, The 5th Stroke

Coach Eddie Reese dedicates sets in each practice to improving the dolphin kick. It is no wonder that Texas had 6 out of 8 finalists in the men’s 100 yard fly at the NCAA Division 1 Championships this year.

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Why the Late Breath in Butterfly is Better

Two of the fastest butterflyers in the world today, Joseph Schooling of Singapore and Chad Le Clos of South Africa, have a delayed front breath, though they achieve it in slightly different ways.

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Freestyle Drill Video: 6 Power Kicks, 1 Stroke

“6 Kicks 1 Stroke” drill is one of the most transformative freestyle drills you can do!

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How to do the 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.

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The Freestyle Flip Turn: What you need to know

Over the next several weeks, I will break down the flip turn into four components: the approach, the flip, the underwater and the breakout. Each of these components is important and I commonly see mistakes made in all four of them, often by the same swimmer.

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Master the Dynamics of Dolphin Kick – The Vortex

Behind every swimmer moving forward is a vortex of water (wake) created by the separation of the water moving along the body (as the body moves forward).

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4 Creative Kicking Sets to Pump Up Leg Strength

Building a stronger Dolphin Kick – The 5th Stroke

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