By SwimSwam Partner Content on SwimSwam
Courtesy of Gary Hall Sr., 10-time World Record Holder, 3-time Olympian, 1976 Olympic Games US Flagbearer and The Race Club co-founder.
We worked with four-time Olympian Kasia Wilk Wasick on her swimming start. In our first video, we performed a series of dryland exercises and flexibility tests.
In this video we begin our pool session with Kasia first showing us her ‘old’ start. Coach Gary videos and then reviews each start with Kasia progressively working on techniques that can be improved.
Initially, Kasia’s first dives she has her weight forward that doesn’t allow for a coupling motion with the arm swing. In order to incorporate an arm swing into the dive Kasia must change her setup position on the blocks. This requires a ‘weight back’ start where the center of mass is shifted towards the back foot. This creates tension in the hands and arms and allows the swimmer to pull up on the block creating a coupling motion with the arms.
Once Kasia is comfortable with a new setup position on the blocks she begins to learn how to swing the arms around and keep the head up longer to maximize this coupling motion. In learning this start, each swimmer progresses a little bit differently that requires different drills and exercises to learn how to perform each coupling motion.
Yours in swimming,
Gary Sr.
Gary Hall, Sr., Technical Director and Head Coach of The Race Club (courtesy of TRC)
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THE RACE CLUB
Because Life is Worth Swimming, our mission is to promote swimming through sport, lifelong enjoyment, and good health benefits. Our objective is for each member of and each participant in The Race Club to improve his or her swimming performances, health, and self-esteem through our educational programs, services and creativity. We strive to help each member of The Race Club overcome challenges and reach his or her individual life goals.
The Race Club provides facilities, coaching, training, technical instruction, video, fitness and health programs for swimmers of all ages and abilities. Race Club swim camps are designed and tailored to satisfy each swimmer’s needs, whether one is trying to reach the Olympic Games or simply improve one’s fitness. Our programs are suitable for beginner swimmers, pleasure swimmers, fitness swimmers, USA swimming or YMCA swimmers, or triathletes; anyone who wants to improve swimming skills. All of our Race Club members share an enjoyment of being in the water and use swimming to stimulate a more active mind and body.
Read the full story on SwimSwam: The Race Club: Fast Swimming Starts With Kasia Wasick
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