2020 High Performance Swim Camp Series
Sat, Aug, 29 2020 - Sun, Sep, 06 2020
Chelsea Piers Aquatic Center
1 Blanchley Rd., Stamford, CT 06902
2020 High Performance Swim Camp Series – Sign up for individual sessions or the whole series by clicking register now.
This exclusive swim camp series is designed for competitive swimmers to refine their technique and racing skills in all backstroke races along with developing powerful starts and underwaters. Participants will continue the ongoing process of perfecting technique to efficiently move through the water with power.
August 29 & 30: Comprehensive Backstroke Racing Camp
September 5 & 6: Explosive Performance: Starts & Underwaters Camp
All sessions in this series will be led by Elite Clinicians known not only for their swimming accomplishments, but also for their incredible teaching skills. Scroll down for more details on the curriculum.
Session Times – All Camps
11 & Under Check in 9:00 AM, Clinic 9:15 AM-11:45 AM
12 & Over: Check in 12:45 PM, Clinic 1:00 PM-4:00 PM
Each camp will have two sessions for each age group. This camp series is not recommended for swimmers with less than 2 years of competitive swimming experience and swimmers younger than 9 years old are not recommended for these camps without your coach’s approval.
AUGUST 29 (SATURDAY): BACKSTROKE TECHNIQUE
Your swimmer understands the core components of backstroke, now begin to master the subtle skills that will help your swimmer to compete at a higher level. Participants will practice using their core to create rotation as well as a stable and balanced stroke, build a powerful pull with a strategic use of stroke rate, and use their kick as a dominant propulsive force.
- BODY POSITION: Participants will work with Olympic Gold Medalist Nick Thoman to feel and understand how to maintain a neutral spine and head position for less drag and better full body connection in backstroke.
- ROTATION: The fastest backstrokers in the world use a powerful rotation to create more power and increase their tempo. Learn how much to rotate, when to rotate, and how to use it for maximum speed and power.
- KICK: Have you ever noticed how many swimmer's knees break the surface when they kick in backstroke. This means that the swimmer is kicking with their knees which is less efficient than kicking from their hip. Nick will help swimmers maintain maximum propulsion with the proper kicking technique.
- PULL: It is very important for swimmers to bend their elbow very early in the pull so that they can get an early catch for an immediate and powerful press back into the water.
AUGUST 30 (SUNDAY): BACKSTROKE APPLIED SPEED & RACE STRATEGY EXECUTION
Take your backstroke racing to the next level by learning different strategies for approaching any race. Nick Thoman will work to take the solid backstroke foundation developed on day one and teach sprint and distance variations for fast racing specific to any backstroke event. The session will end with a strategically crafted training set to highlight fast and efficient backstroke technique.
- DISTANCE PER STROKE: One way to increase efficiency is to take fewer strokes. Counting the number of strokes and improving technique to decrease that number will save energy. On the other side, it may be faster to take more strokes per length, especially in shorter events.
- TEMPO: Your swimmer’s tempo is how fast or slow they complete each stroke. Having a slower tempo allows swimmers to conserve energy by taking fewer strokes, while a faster tempo is more tiring but much faster. Changing tempo based on event distance and fatigue level will help your swimmer swim as fast as possible.
- PACING: When racing, many swimmers will prioritize tempo over distance per stroke, which causes them to take a higher number of shorter strokes on each length. This is a very inefficient way to swim and can cause a swimmer to race much slower and fatigue quicker. At this session, Nick will help participants refine their stroke count and tempo so that they can utilize their strengths to race faster in any distance!
- KICK COUNT: Counting dolphin kicks off of each wall is another way your swimmer can switch up their strategy in backstroke races. By tracking how long they stay underwater, they will have a better streamline and breakout on each turn!
- TRAINING BACKSTROKE: Also included in this session is an elite workout designed by Nick and the Fitter and Faster Coaching Team. This workout is specifically designed to challenge your swimmer’s backstroke and help identify strengths and weaknesses in their training, which will ultimately transfer into becoming a better racer!
SEPTEMBER 5 (SATURDAY): BLOCK STARTS & UNDERWATERS
The start is your swimmer’s opportunity to cover as much ground as possible in a very short period of time with great efficiency and momentum heading into the streamline and breakout. There are countless intricacies to performing a start, and it will only improve with practice. Olympians Nick Thoman and Amini Fonua have spent countless hours practicing starts and underwater dolphin kicking and will show your swimmer how to be explosive and efficient with each movement.
- STARTS: Your swimmer’s proper hand and foot placement on the block can allow them to drive forward with a lot of explosive power. Nick and Amini will work with your swimmer to find the best position on the block as well as how to launch their body forward efficiently into a tight streamline and enter the water through a small hole.
- UNDERWATER DOLPHIN KICKING: The fastest swimmers know how to weaponize their dolphin kicking. It is absolutely, undeniably, the fastest way to move through the water! Whether you dolphin kick on your stomach, side, or back, understanding the importance of streamlined, underwater speed is vital for every swimmer!
- BREAKOUTS: Many swimmers add movements in their breakout that create drag and destroy all of the momentum created during their underwater dolphin kicks. Your swimmer will work on staying streamlined and keeping their head down on the first stoke to accelerate into the first few strokes.
SEPTEMBER 6 (SUNDAY): BACKSTROKE STARTS, RELAY EXCHANGES, & FINISHES
Swimmers will build on the concepts learned earlier in the camp to further refine their starts specifically in backstroke and relay events. Relays are some of the most fun events to swim and learning proper technique for relay exchanges will help your whole team! Making small improvements on maintaining momentum on the breakout stroke and a well-timed finish can be the difference in winning close races.
- BACKSTROKE STARTS: Getting into the right ready position utilizing the backstroke ledge with a straight back, hips high on the surface of the water, and feet positioned to get maximum power is extremely important to being able to execute a fast and clean backstroke start. Nick Thoman and Amini Fonua will work with swimmers at this session to achieve a beautiful back arch over the water so that they can have an advantage in every backstroke race!
- RELAY EXCHANGES: Both the swimmer finishing and the swimmer starting have a job to do when executing a proper relay exchange. Learning the proper technique for a well timed finish and an explosive relay dive is important in ensuring a legal but small reaction time and a fast exchange.
- FINISHES: Races can be won or lost by hundredths of a second, and many races come down to the last few strokes. Your swimmer will learn how to use their kick to accelerate into the wall, time their stroke for a perfect arm extension, and keep their head down so they don’t waste any time or strokes as they approach the wall.
At each session of this elite series, swimmers and parents are invited to ask Nick questions during a Q&A session. Gain insight into his training regimen, diet and nutrition, and recovery tactics.
WATCH THE CLINICIAN
Observe Nick swim at full speed and demonstrate a progression of perfectly executed drills to achieve powerful, efficient and fast swimming.
PUT YOUR SKILLS TO THE TEST
Swimmers will get to practice what they've learned by taking their stroke to top speed with one of the best swimmers in the world! They'll work on holding onto their form while challenging themselves.
Take a photo with Nick, get autographs, and ALL PARTICIPANTS receive a FREE Fitter and Faster Collector’s Bag Tag for each day they are at the camp. Collect all 37 and trade with your friends!