The Race Club

We teach and recommend the Tandy Start to all swimmers! Named after Brad Tandy, this technique has 4 key elements that make the Tandy more explosive and efficient.

1. The Set Up – Keep your weight back on the block and hold tension through the arms so you’re ready to snap into the move.
2. The Arm Swing – Pull hard on the block, then drive your arms in a full circular motion to add extra airtime and power.
3. Back Leg Kick – As you leave the block, drive the back leg up to create high hips and a strong forward trajectory.
4. Hip Lift – Lift the hips as your upper body enters the water to ensure a clean, streamlined entry.

Practice these parts together for faster, cleaner race starts.



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Most swimmers lose speed in butterfly not because of a lack in power but because of too much frontal drag generation in an attempt to generate power.

Here’s what we like to focus on at The Race Club:

1. Higher elbow pull to reduce drag during your catch

2. Early wrist extension to maximize backwards propulsion

3. Ascending trajectory recovery to improve coupling

Small technical adjustments can make the difference between a novice and elite butterfly swimmer.

The lowest hanging fruit for most swimmers who come to visit and train with us is improvement on their starts and turns 🏊️ Luckily for us, our coaching staff are EXPERTS at fixing these issues and have a keen eye 👁️ on picking up small details 🔥

Come work with our world class coaching staff this summer to make some massive improvements that we guarantee will lead to massive time drops 📈

What are you waiting for⁉️ Lock in your spot now 💪

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That one guy that always goes past 15 underwater....

Didn't quite live up to coach Rich's expectations but 20.8 is a decent showing of how an effective dolphin kick can be turned into a weapon in the pool.

How much time are you spending on mastering the fifth stroke ?



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No kick, no breaststroke. It’s that simple. Did you know the breaststroke kick accounts for the majority of your propulsion in the water?

Here’s a drill to help you build the speed and snap your kick needs to take your breaststroke to the next level. Save this one for practice!

Struggling to raise your backstroke stroke rate? You’re not alone! As we say here at The Race Club: tempo, tempo, and tempo are the most important things for backstroke. Try these drills to get your arms moving the way we want:

1️⃣ Body Position 6-Kick Switch — Rotate fully, touching shoulder to chin on each rep. Aim for one smooth motion instead of jerky starts and stops. Let your shoulders drive the stroke.

2️⃣ Backstroke with Dolphin Kick — Drop a tempo trainer to your target stroke rate and time dolphin kicks to it. Once you find that kick rhythm, add full backstroke to lock in the timing. It takes a few tries but is an incredible way to raise stroke rate.

3️⃣ Windmill Drill — Over-exaggerate arm speed and don’t worry about efficiency yet. Sit a bit up and throw the arms as fast as you can for 6–12 strokes, then recover.

What drills do you use to boost backstroke? Tell us below ⬇️

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Want a faster flutter kick? A strong kick starts with the right tools. Here’s what we work on at The Race Club.

Alignment board + snorkel: Isolate the kick and build body position awareness

Vertical kicking: builds strength and forces you to use a tight and efficient flutter with no place to hide.

Small details, big results.
Drop your kick questions below

A great backstroke start begins with how the swimmer sets themselves up after hearing take your mark ☝️ .

Which of these three positions do you think is the most optimal ? Let us know what you think in the comments⬇️ ⬇️ !

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🐶 🐶
Turn yourself into a Big Dog with our 4-step freestyle drill progression, dawg!

Top Dog — lead with fingertips, get your hand down fast with a snappy catch, then drive into the underwater recovery.
Middle Dog — the power phase: secure a high-elbow catch and avoid any in-sweep or out-sweep.
Bottom Dog — finish strong: dorsiflex your wrist at the back to prevent unwanted upward force.
Long Dog — combine all three with smooth rotation and feel the full stroke come together.

Level up your freestyle with this drill progression!

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