Past Clinic: Comprehensive Freestyle Racing Camp
NKU Campus Recreation Center
Kenton Dr,
Highland Heights,
KY 61761
A description of what was covered at this past clinic is below the upcoming clinics.
Upcoming Swim Clinics and Camps
Within 250 miles of Highland Heights, KY.
Past Clinic
Introduction
Fitter & Faster is coming back to Highland Heights, KY for a 2-day camp in February! SAVE when you purchase the 2-day bundle for your swimmer's age group!
COMPREHENSIVE FREESTYLE RACING CAMP - February 26 & 27, 2022
--> DAY 1 (Saturday): High Performance Freestyle Technique
--> DAY 2 (Sunday): Freestyle Racing & Training Skills
Scroll down for more details on the curriculum! Session sizes are limited to no more than 24 participants to ensure the highest level learning experience!
Session Times (Both Days):
11 & Under: Check in 9 AM, Clinic 9:15-11:45 AM
12 & Over: Check in 12:45 PM, Clinic 1-4 PM
Suggested Participants
This camp is designed for swimmers with a minimum of one-year of competitive swimming experience all the way up to AAAA times and faster. Swimmers younger than 9 years old are not invited without submitting their times or swimming history to Fitter and Faster.
Curriculum
Freestyle is the first stroke we learn. It’s the stroke we swim the most at practice. There are more freestyle races and relays at meets... and it is the fastest stroke to move through the water. As with any other stroke, the more efficient and powerful your technique - the more success you will experience with your practices and freestyle races as your career progresses. Over two days, your swimmer, no matter their level, will improve their freestyle technique, racing and training skills!
Day 1: HIGH PERFORMANCE FREESTYLE TECHNIQUE (Feb 26)
Cultivating good habits to swim high level freestyle begins as soon as you learn the stroke. Even if your swimmer is already in high school - it’s never too late to begin practicing techniques that will drastically improve their efficiency, power and times. Today, your swimmer will work on techniques to strengthen their bodyline, catch, kick, pull, and breathing pattern.
- BODYLINE: A freestyle race is going to be fastest with the proper bodyline. Even the slightest adjustment of the chin, neck, and/or back can make a huge difference. As swimmers mature in the sport and grow physically, their body position shifts and often bad habits are created. Participants will learn and practice proper posture and engagement of their core to have a strong foundation for better technique - creating a full-body connection for more hydrodynamic and efficient strokes.
- ROTATION: Freestyle is fastest and most efficient when a swimmer’s body is “rotating” around their spine with each stroke. This part of swimming freestyle has a big effect on maintaining a proper bodyline. Participants will practice activating their core muscles to form a powerful connection from head to toe with every stroke - resulting in faster freestyle.
- KICKING: A swimmer’s kick is the motor behind their freestyle! There are obviously proper and improper ways to kick which we will review at the camp. Just as important, however, is practicing the complexities of how and when swimmers need to “shift gears” in their legs to become stronger and faster racers.
- PULL: The pull in freestyle keeps a swimmer balanced and accelerating forward. Essentially the best swimmers are creating a paddle with every stroke. The clinicians will work with participants to establish an early vertical forearm “the catch”, enabling the swimmer to put immediate pressure back on the water. Properly completing the stroke keeps the swimmer moving forward efficiently and fast.
Day 2: FREESTYLE RACING AND TRAINING SKILLS (Feb 27)
The technique for swimming a fast freestyle race changes depending on the distance. Learning to prioritize tempo and length of stroke, while maintaining efficiency has a huge impact on maximizing speed for sprints or increasing endurance for distance races.
- LENGTH OF STROKE: A long stroke will enable your swimmer to “catch” and hold onto more water to propel them as they swim. Whereas, a short stroke is inefficient and not sustainable for very long. The clinicians will work with participants on this important skill for fast swimming.
- TEMPO: Tempo is the rate at which a swimmer is moving their arms and legs. When sprinting short races many swimmers often tend to take too many strokes (“spin their wheels”) and not “hold onto the water”. At this camp we will explore different tempos that suit your swimmer for different distances.
- PACING/CONTROL: A swimmer’s tempo will change depending on the race that they are swimming. It may also change at different points during the same race! Your elite clinician will teach participants how to manipulate their tempo, speed and energy at different points in a race. This is called Pacing or “Control”.
- BREATHING PATTERN: Establishing a breathing pattern will help the swimmer stay focused and relaxed during their swim. It will also help them finish the race with enough oxygen to close the race at full speed.
- SPEED SET: At the end of this session your swimmer will do a short and fast swim set to practice everything they have learned over the past two days.
ASK QUESTIONS
Swimmers and parents are invited to ask the Elite Clinicians questions during a Q&A session. Gain insight into their training regimen, diet and nutrition, and recovery tactics.
WATCH THE CLINICIANS
Observe the 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 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!
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