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Irvine, CA

2021 High Performance Race Strategy Series

Sat, Nov, 27 2021 - Tue, Dec, 28 2021

Northwood High School
4515 Portola Pkwy, Irvine, CA 92620

Introduction

High Performance Race Strategy Swim Camp SeriesSign up for individual sessions or SAVE when you purchase a Bundle! 

This swim camp series consists of two race strategy camps designed for swimmers to learn to vary components of technique, pacing, and tempo. Participants will take their racing to the next level in their IM events and races in any stroke! Session sizes are limited to no more than 24 participants to ensure the highest level learning experience!

November 27-28: IM Race Strategy Camp
December 27-29: Race Strategy Camp: 50’s, 100’s, & 200’s

Scroll down for more details on the curriculum!

Each camp will be led by Elite Clinicians who swam at the highest level and are exceptional teachers with talent for explaining and demonstrating the technique required for fast racing!

Session Times (All Days):
12 & Under: Check in 9:15 AM, Clinic 9:30 AM-12 PM
13 & Over: Check in 12:45 PM, Clinic  1-4 PM

Suggested Participants

Clinicians will lead camps based on swimmer’s 100 Freestyle Times
Group A: 100 free time of 1:03 and faster
Group B: 100 free time of 1:04 and over

Curriculum

NOVEMBER 27-28: HIGH PERFORMANCE IM RACE STRATEGY

Fast racing is all in the details. Over two days, swimmers will focus on each component of racing fast in the IM! Participants will work with elite clinicians to develop a deeper understanding of high performance concepts that are incredibly important to racing at an elite level. This camp will be led by Elite Clinician Atiba Wade!

    NOVEMBER 27: IM TRANSITIONS & UNDERWATERS

    The turns throughout an IM are essential! On day 1, participants will work with our elite clinicians on different IM transitions and underwaters to maximize momentum into and out of every wall!

    • IM TRANSITIONS: The back-to-breast transition has a couple of ways that swimmers can approach it. Atiba Wade will work with participants to finesse their IM transitions and explore different types of transition turns to have the tools to go from the backstroke to the breaststroke leg the fastest way possible!
    • OPEN TURNS: Swimmers will work on transitioning all of their speed and momentum from the butterfly leg into their backstroke leg through a snappy, tight open turn. If swimmers go through the motions of an open turn or have bad technique, they can lose valuable time in a race!
    • UNDERWATER DOLPHIN KICKING: Many swimmers go through the motions of dolphin kicking without creating much power. At this session, Atiba will work with each swimmer to learn the proper muscle activations, size, and frequency of their underwater dolphin so that they can accelerate through the breakout in both the butterfly and backstroke legs.
    • BREASTSTROKE PULLOUTS: The best breaststrokers are faster under the water than on the surface! Swimmers will polish up the components and sequence of movements that make up a fast underwater breaststroke pullout.

    NOVEMBER 28: IM STRATEGY

    Go out hard or go out strong? Which IM leg should be pushed harder? Atiba will help participants understand different types of pacing and strategies for IM events to race smarter AND faster!

    • STRATEGY: Every IM swimmer has a different strategy that they have developed over years of practice and racing. At this session, Atiba Wade will work with swimmers to develop a deeper understanding of utilizing their own unique strengths and weaknesses to build a customized race plan that will help them swim faster!
    • STROKE PACING: There are many ways for a swimmer to adjust their strokes to maximize efficiency or speed. Lengthening distance per stroke at key times in an IM can help conserve energy. Swimmers can also prioritize tempo in their stroke to try to accelerate or finish strong! Elite athletes know themselves and how they need to adjust their strokes. Participants will learn how to seamlessly change these elements within their strokes to maximize the effectiveness of their strategy.
    • IM RACING: Many swimmers have different strategies while racing, especially when in the IM’s! Swimmers will need to adjust their racing strategy based on how they stack up among their competitors during the race. Swimmers will work with their elite clinicians on balancing energy expenditure while competing against others to find the ideal combination for IM races!
    • STRATEGY REINFORCEMENT & PRACTICE: Swimmers will work with our clinicians on finessing different IM racing learned during the session. They will then practice during a swim set developed by Atiba and the Fitter and Faster coaching team to help swimmers maintain their strategy and technique through fatigue!
    DECEMBER 27-29: RACE STRATEGY CAMP- 50, 100, & 200's

    Swimmers will focus on developing a strong race strategy for 50, 100, and 200 yard events in any stroke. By learning how to vary components of technique, pacing, and tempo, participants can take their racing to the next level in all four strokes. Monday will focus on 200 yard events, Tuesday will focus on swimming a fast 100 yard race, and Wednesday will finish with swimming a fast 50 yard race.

      DECEMBER 27: SWIMMING A FAST 200

      Races over 200 yards / meters events are some of the most fun to swim and to watch because of the wide variety of strategies that swimmers can use. Some swimmers will take the race out at an aggressive speed while some will save their energy and finish strong. Others might hit consistent splits to balance these two strategies. Clinicians will help participants see which strategy works better for their swimming, as well as how to implement that plan for even faster racing.

      • DISTANCE PER STROKE: One way to increase a swimmer’s efficiency is to take fewer strokes. Counting the number of strokes and improving technique to decrease that number will save energy. Participants will work with our elite clinicians to find the appropriate distance per stroke for their 200.
      • TEMPO: A swimmer’s tempo is how fast or slow they turnover each stroke. Slower tempo allows swimmers to conserve energy by taking fewer strokes. Faster tempos are more tiring but quicker. Changing tempo based on event distance and fatigue level will help participants swim as fast as possible.
      • PACING: Every swimmer strategizes their 200 yard races differently! Clinicians will demonstrate the advantages and disadvantages of the main pace approaches. Whether participants like to go out hard or finish strong, having a pre-race strategy will help make sure they are ready to swim each race confidently!

      DECEMBER 28: SWIMMING A FAST 100

      Swimming 100 yard sprints require unique strategy and planning. Technique is tweaked to provide more power for the event, while taking advantage of the start and streamline off each wall has a larger impact. Trying to find the balance between underwaters, breathing pattern, and tempo are key to having a fast 100! Clinicians will work with participants to find this balance and how they can apply it to race faster.

      • SPRINTING: Sprinting is all about swimming with “controlled aggression.” Swimmers will observe and practice how to tweak their stroke to make them quick yet efficient. Increasing tempo, shortening the breath, and a strong connected kick will lead to an explosive race!
      • PACING: Pacing for races 100 yards / meters can be broken up many ways. Clinicians will present different strategies on how to swim 100s: Experimenting and learning new techniques will allow swimmers to improve their 100 speed!
      • UNDERWATERS: World Class swimmers know how to weaponize their underwater. It's the fastest way to move through the water! Understanding the importance of streamlined underwater speed is vital for every level of swimmer.

      DECEMBER 29: SWIMMING A FAST 50

      The splash and dash! Swimming the 50 is all about perfectly executing the details of the race and swimming with explosive power. In this session, swimmers will work with our elite clinicians to find ways to be more explosive in their stroke technique and sprint faster in their shorter races!

      • PURE SPRINTING: Though similar to the 100 yard races, the 50 yard events are all about pure sprinting speed. During this session, swimmers will learn how to maximize every single stroke within every single yard to shave off hundreds of seconds where it counts! Momentum and drive are key components that play into the pure sprints.
      • UNDERWATER DOLPHIN KICKING: The fastest swimmers know how to weaponize their dolphin kicking. It is undeniably the fastest way to move through the water! Whether a swimmer dolphin kicks on their stomach, side, or back, understanding the importance of streamlined, underwater speed is vital for every swimmer!

      ASK QUESTIONS

      Swimmers and parents are invited to ask their clinicians questions during a Q&A session. Gain insight into their training regimen, diet and nutrition, and recovery tactics.

      WATCH THE CLINICIANS

      Observe your clinicians 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 your top speed with some of the best swimmers and coaches in the world! They'll work on holding onto their form while challenging themselves.

      Take a photo with the clinicians, get autographs, and ALL PARTICIPANTS receive a FREE Fitter and Faster Swim Cap!

      Inquisitive, Educated Swimmers are Faster Swimmers! Sign up today!