The Race Club

Understanding coupling in butterfly is crucial to fast swimming (and easier butterfly)!

Check out this video of Coach Gary teaching one of our favorite drills — butterfly with flutter kick.

🦋 Understanding coupling in butterfly is the key to faster — and easier — fly.

Check out Coach Gary breaking down one of our favorite drills: butterfly with flutter kick. 👇

Stop pressing your chest in butterfly.

It’s one of the most repeated pieces of advice for butterfly and more often than not out it’s only hurting you. Pressing the chest drives swimmers too deep and causes excessive extension through the upper back, destroying your velocity. Fast butterfly comes from staying high on the water with a controlled, connected torso, not pressing down into it.

In this video we share two drills to fix an excessive chest press.

Save this. Try them out and then let us know how you did!

TRC Drill Spotlight: Right-Left-Front Drill

This simple drill emphasizes an ascending vertical recovery while keeping the chin low to the surface of the water. It also helps swimmers time their kick within the stroke — by slowing the tempo down, you can focus on engaging the kick at hand entry and hand exit.

Recommended equipment: Fins

🏊 TRC Drill Spotlight: Right-Left-Front Drill

This simple drill builds an ascending vertical recovery while keeping the chin low to the water. It also trains kick timing — slow the tempo down and focus on engaging the kick at hand entry and hand exit.

Equipment: Fins 🩴

Your backstroke is flat. Let’s fix that.

Most swimmers don’t realize how flat and sloppy their backstroke is. They lack rotation, have their shoulders locked down, and lose power in every cycle because of it.

Great backstroke comes from many factors, but two easy fixes are hyper extending the shoulders and driving with strong body rotation. Fix those, and everything changes.

Watch for our drill series plus one bonus drill to lock it in.

Setting a baseline for a test set like this and periodically revisiting it and seeing your progress in training is a great way to see the results from your training.

Test Sets are often the hardest workouts of the week, however also the most rewarding.

Tell us your favorite test sets below !!



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Think you're a strong swimmer? Check your SWOLF score first. It's the ultimate gut check: strokes + seconds, no excuses. Lower it and you're not just faster, you're better.

Mobile hips are non-negotiable for breaststrokers!!

Add in this hip mobility routine! into your program everyday and watch your times drop week by week.

1. 90/90 hip lean : the most directly impactful stretch to improve your W sit which is one of our fundamental breaststroke mobility tests.

2. Pidgeon stretch : Fantastic stretch for the glutes/hips. tight glutes will also inhibit your hip mobility.

3. Worlds greatest : Needs no further explanation than the name. Just kidding it is a great stretch to increase mobility through the hip and also open up your back.

Give this routine a try !



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Feel like something’s off with your swimming but can’t figure out what?

You’re not alone and the answer is almost always something that’s nearly impossible to see on deck.

That’s where we come in.

Our Video Analysis service captures every stroke, turn, and start from multiple angles, both above AND below the water. We catch the small technical flaws that get missed on deck, the ones you didn’t even know were slowing you down. Plus we let you know exactly how to fix these mistakes!!

Stop guessing and let the pros take a look.

Check our link in bio to learn more, or reach out today!