The Race Club

Starts and turns provide the greatest opportunity for swimmers to enhance their performance. Many times, you've witnessed swimmers struggle in these areas. It's often challenging for club teams to dedicate sufficient time for practicing starts and turns. However, every participant at our Starts and Turns Camp sees noticeable progress. Join us in Oceanside on March 22 and 23 for our Starts and Turns Camp!

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Our online membership gives you access to a treasure trove of expert swimming videos—designed to help you swim smarter, faster, and more efficiently. 💨

Hear from our founder, Gary Hall Sr., on why proper technique changes everything, and see how Eric, one of our members, turned his swimming around with our library of tips and drills. 🚀

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At the Race Club camp, the involvement of everyone, including parents, creates a unique and immersive experience. Utilizing waterproof walkie-talkies, swimmers can stay in constant communication with their coaches, ensuring they receive immediate feedback and guidance. Meanwhile, parents and family members are equipped with headsets, allowing them to stay informed and engaged during each session.

This innovative approach enables coaches to provide real-time corrections and emphasize proper techniques, which has proven to be essential for the swimmers' success. By fostering an environment of open communication and instant feedback, the Race Club camp enhances the learning and performance of its participants.

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The 6 Kick 1 Stroke drill is an invaluable tool for mastering various freestyle techniques. This exercise emphasizes bringing the elbow above the hand on the recovery while kicking on the side, allowing swimmers to practice adjusting their recovery speed and intensity. In this particular session, we focus on a Low Octane Hip Driven stroke, perfect for long-distance swimming. It is important to keep the elbow higher than the hand, which should remain relaxed. During the switch, aim for an assertive recovery by extending the hand forward, keeping it above the water for as long as possible while employing a hip rotation.

This drill offers versatility, making it a timeless exercise beneficial for both beginners and seasoned swimmers.

At the Race Club, our focus is on teaching various swim techniques tailored for specific events. Sprint freestyle stands out as it requires swimmers to minimize oxygen intake while maximizing propulsion.

To achieve maximum velocity, the recovering hand should remain higher than the elbow, a technique we refer to as high octane freestyle.

The pulling motion can be deeper, which although increases drag, also enhances propulsion. The swimmer's strength plays a crucial role in determining the depth of their pull.

Given that the 50 free event is under 30 seconds, executing a deeper catch, despite the increased drag and fatigue, is recommended.

We employ the one-arm freestyle drill to teach swimmers not only the deeper catch but also the high octane recovery. This technique demands a full, fast shoulder rotation synchronized with the pull.

In the video, we showcase swimmers of various ages and abilities, illustrating how we adapt our sprint freestyle teaching techniques to suit them.

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When your head is properly aligned, it minimizes resistance in the water, allowing you to glide smoothly. This alignment not only conserves energy but also facilitates quicker body rotation and allows you to throw the arm further down the pool.

Most swimmers have their head too high when they swim creating a bow wave that breaks on the forehead. When you have the head down the bow wave goes over the top of the head.

Remember, small adjustments in technique can lead to significant improvements in your overall swimming performance.

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We've been working on our sprint freestyle technique in our video series and this week we put it all together and work on the most important feature - STROKE RATE!

We began learning how to recover with a high octane and deepen our catch underwater with the one arm drill

Then we built the stroke from scratch using our progression drills.

Once the swimmers have a good idea of what a good sprint freestyle technique entails it's time to work on speed.

Sign up to our subscription only on our website and follow our series on how to swim the 50 freestyle!

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What's the most important part of a 50 free? STROKE RATE! You can do everything perfect but if you don't have a fast stroke rate you won't win.

In our video series on Sprint Freestyle we covered the progression drills that teach swimmers how to have the perfect sprint freestyle technique.

Now that the swimmers can swim with good technique it's time to learn how to swim with a fast stroke rate!

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We had an amazing Starts and Turns camp this weekend. Every camper improved tremendously! Here's some highlights....

Be sure to sign up to our next camp this Thanksgiving and spend the holiday with us in Sunny California!



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Our favorite drill for teaching the octanes or different freestyle techniques is the 6 Kick One Stroke drill.

In this snippet from our full length video exclusively in our subscription. We are learning a high octane technique used for the 50 freestyle and for the very end of any race.

There are so many nuances to a great sprint freestyle technique and we cover it all in our subscription so be sure to sign up and follow our videos if you haven't only on our website!

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Becca just started swimming last year and came to us for some private sessions. She’s improved sooo much in just a short period of time. We can’t wait to see her results at her next meet!

She got both our testing and video analysis that shows a subjective and objective analysis 🔬🧑‍🔬 and will really help her improve!

Sign up to our camp or private session and you can have your swimming put under a 🔬

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Swimming fast requires attention to detail. Unlock all of the keys to swimming fast with a Race Club subscription.

Sign up on our website for hundreds of videos and articles that will help YOU swim faster!

Unlock the secrets to a fast sprint freestyle by learning our progression drills.

We build the sprint freestyle technique from no strokes to full stroke. Beginning with the foundation, core rotation is key to learning being efficient with good distance per stroke.

Sign up to our subscription on our website to watch the full tutorials and learn how to swim faster!

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