Swimisodes – Rebecca Soni – Dolphin Kick Breaststroke


At the Race Club, Coach Gary Hall teaches Breaststroke by incorporating two different swimming techniques for Dolphin Kick Breaststroke drill. Also known as Cobra Breaststroke this swim drill helps all our Swimmers become faster by allowing them to focus on the timing of the strike phase. By adding fins we increase the speed as well as the amount of drag that creates a greater ‘feeling’ in the water.

Learning how to swim fast Breaststroke is difficult especially timing the strike phase. One thing all fast swimming techniques in Breaststroke have in common is being streamline during the strike phase. Olympic Gold medalist and World Record Holder Rebecca Soni says, “Dolphin Kick Breaststroke drill is one of my favorites! For me, the biggest benefit of this drill is being able to work on the timing of the stroke. The timing is the most important variable in this stroke! And there is no better way to work on it than through different drills. When doing dolphin kick breaststroke, I always like to harness the feeling of falling forward in the stroke. It is this feeling that I chase, both in practice and in competition.”

Read Rebecca’s Aqua Note on #dolphinkickbreast here:

Swimisodes – Yoga for Swimmers – Shoulders


The Race Club has been practicing yoga for swimmers during dryland training for years. Yoga can significantly increase core strength and flexibility while lengthening muscles, creating a more streamlined physique in swimming. In this intense 20 minute Vinyasa flow yoga practice, you will find yourself mimicking body rotation in freestyle and backstroke by stacking the shoulders, strengthening core muscles that will improve your ability to make faster turns and improve your breathing capabilities that will surely make you a stronger swimmer. We will do poses that open up the chest and shoulders creating a counter balance to the repetitive swimming motions in shoulder and back muscles that cause a hunched forward posture. Keep in mind that with all these poses, there are modifications that can be used and we recommend using a yoga block for support. Each swimmer has their own needs in the pool, in dryland training, mental training, nutrition and recovery.

Richard Hall and The Race Club created this Yoga for Swimmers Shoulder sequence for you to follow along at home or practice with your team. So roll out your mat and get ready to sweat with elite athletes and Olympians; Rebecca Soni, Roland Schoeman, Junya Koga, Lexie Kelly and Zach Hayden led by Amy Hall from The Race Club. No matter your level or ability, we believe yoga for shoulders can benefit your swimming and general well being. Just like in the pool, we advocate correct technique over forced, and sloppy form. Remember to breathe with each movement, allowing oxygen to lengthen and strengthen your muscles. If at any time any exercise is too strenuous, rest in child’s pose.

Swimisodes – Backstroke with Junya Koga – Head Position


One of the most common problems in swimming is holding the head position being too high. In Backstroke, this swimming technique is common because it increases the pulling power and the awareness of where a swimmer’s body position is in the lane, particularly outdoors in the bright sun however elevating the head in swimming increases frontal drag, slowing the swimmer down. Learn how to swim Backstroke the way we teach at the Race Club swim camps with proper swimming techniques demonstrated by World Champion Japanese Swimmer Junya Koga. These swim drills will certainly enhance your swim training program.

Watch Japanese Olympian and World Champion Junya Koga perform swim drills that will improve your swimming technique. Coach Gary Hall teaches two different drills that will allow the Swimmer to find the optimal head position. Tell us about your own swim drills or your experience in practicing these.

Swimisodes – Freestyle Head Position


Many freestylers swim with their heads too high. In a crowded swimming pool, swimmers often look forward, hoping to avoid a collision with one of their teammates. These defensive swimming techniques create a bad habit that slows them down. In this Swimisodes, world record holder and Olympic champ Roland Schoeman and Lexie Kelly show how head elevation slows their swimming techniques while Japanese champion, Junya Koga, swims freestyle the way we teach at The Race Club almost effortlessly with his head in the correct swimming technique.

Swimisodes – Butterfly with Roland Schoeman – The Fifth Stroke Part 1


Olympic Gold Medalist Roland Schoeman has developed one of the fastest dolphin kicks in the world. The dolphin kick has become so important in the sport of swimming, now being used in all four strokes, that it is commonly referred to as the ‘fifth stroke’. In this video series on #thefifthstroke, Gary Hall Sr has Roland demonstrate several ways to improve the dolphin kick. In part I of this Race Club Swimisode series, find out what Coach Gary Hall has up his sleeve to get Roland to work both the up and down kick in Butterfly.

Swimisodes – Breaststroke with Rebecca Soni – Kick Down Drill


In this Swimisode starring Olympic Gold Medalist Rebecca Soni and Zach Hayden demonstrate fast swimming drills that will improve your swim training program. Coach Gary Hall teaches how to swim breaststroke drills that improve your swimming techniques. The 2 or 3 Kick Down Drill is a great way to learn how to hyper streamline the front end of your Breaststroke and lead to faster results in the pool.

The Race Club Swimisodes


The Race Club Swimisodes from The Race Club on Vimeo.

“Swimisodes” will be released regularly. New videos star Olympic Gold Medalist Rebecca Soni, Roland Schoeman, Junya Koga, Lexie Kelly and Zach Hayden. Swimming techniques are narrated by Coach Gary Hall Sr., a 3 time Olympian and Olympic Medalist. His scientific approach to swimming is helpful to all people trying to make their swimming more enjoyable and faster! Watch Yoga for Swimmers, Dryland training program, Stretching, Nutrition, Mental Training and more! Keep watching our new swimisodes for secret tips on swimming technique, how to swim fast and ways to improve your swimming no matter what level you are in the sport of swimming, triathlon or open water swimming.

Swimming Workouts — Dryland Stretching Exercises


Swimming Workouts

Having a good dryland training program in your swimming workouts will work towards an increase in flexibility and improvement in strength especially in the smaller muscles that help achieve a more streamline shape in the water. At the Race Club, we pride ourselves on our focus and dedication to improving flexibility and encourage our swimmers to visualize the exercise they do on land as if they were in the pool. Understanding how these stretches improve your own swimming is the foundation necessary to dedicate more of your attention, focus and effort to dryland training. This video focuses on resistance stretching, dynamic stretching and external hip rotation stretching. See how each exercise directly affects the speed and performance in the pool or open water.

Related Aqua Notes: Read Stretching Exercises by Gary Hall Sr.


Fast Swimming Techniques – Freestyle Flip Turn – The Push Off and Breakout


In the final Fast Swimming Techniques Video on the Freestyle Flip Turn, Gary Hall Sr. talks about The Push Off and Breakout. Learn the fastest swimming techniques as well as mistakes to avoid during the Push Off and Breakout. A lot of Swimmers form bad habits especially training in crowded lanes where the Push Off and Breakout are rarely executed with speed and precision yet this is the most critical part of a Race! Don’t take for granted the speed that is generated off the wall and thanks for watching!

Fast Freestyle Flip Turn Video Series; Part I: The ApproachPart II: The FlipPart III: The Pushoff and Breakout

Fast Swimming Techniques – Freestyle Flip Turn – The Flip


In our second part of Fast Swimming Techniques Video Series on the Freestyle Flip Turn, Gary Hall Sr. discusses three common mistakes made during the Flip Turn along with drills that can improve your own swim training program. Learn innovative swimming drills for the Flip Turn and know the proper position of the head, arms and feet. The flip turn is the part of the race where there is the greatest opportunity to gain on your competitors, so take notes!

Thanks for watching and please share with your friends!

Fast Freestyle Flip Turn Video Series; Part I: The ApproachPart II: The FlipPart III: The Pushoff and Breakout

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