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Indianapolis, IN

2021 High Performance Swim Camp Series

Sat, Apr, 10 2021 - Wed, Dec, 29 2021

IU Natatorium
901 West New York Street, Indianapolis, IN 46202

Event Detail

High Performance Swim Camp Series – Sign up for one or SAVE by signing up for multiple sessions!

To enhance the instruction for each swimmer, some sessions at this camp series will be separated into groups based on time standards.

April 10-11: Race Strategy Camp: 200’s & 500’s
August 21-22: Explosive Performance: Starts & Turns Camp
September 18-19: Race Strategy Camp: 50’s & 100’s
December 27-28: Comprehensive Freestyle Racing Camp

Session sizes are limited to no more than 24 participants to ensure the highest level learning experience!

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! Scroll down for more details on the curriculum!

Suggested Participants

The clinicians will lead two sessions per camp for each group based on time standards or age.
For Time/Age Standards AND Session Times >>> CLICK HERE

Curriculum

APRIL 10-11: 200/500 RACING STRATEGY CAMP

"How should I swim my race?" It's a question all swimmers will ask many times throughout their careers. To an outsider, this may sound like a silly question... surely the answer is as simple as "fast'. However, there is so much more to it! In order to be an effective and efficient racer, swimmers must go into every race with a plan as well as a deep understanding of the relationship between all of the elements that make up a great race.

    APRIL 10: SWIMMING A FAST 500

    The 500 is unique because it requires an immense amount of focus and intensity! 20 lengths is a long time to maintain a fast pace. Our Elite Clinicians will work with participants to understand the splits, technique, and even the mental components to racing an elite level 500 freestyle. Your swimmer will understand better how to effectively set a pace that is challenging, but still possible to maintain. Even the minor improvements a swimmer can make on every lap will add up to big time drops after attending this session.

    • PACING: Many swimmers start out their 500 too fast and end up getting slower by the end. Other swimmers might start out too slow and end up still having leftover energy after they finish! Learning how to properly pace a 500 to maintain the fastest splits possible takes studying and practice. Our Elite Clinicians will work with your swimmer to help them better understand themselves and what they're truly capable of so that they can split their 500 like a pro!
    • TECHNIQUE: Your swimmer must find the balance between their distance per stroke and tempo that maximizes their speed, efficiency, and endurance for the entire duration of the 500. Their technique must be something they can not only achieve, but also maintain! Your swimmer will engage in drills to gain a deeper understanding of their freestyle to harness the best stroke length and rate possible for their 500.
    • STRATEGY: Does your swimmer have a plan for how many dolphin kicks to do off of each of the 19 turns in their 500? How about their breathing pattern? How strong should their kick be throughout? These important questions must be answered and every swimmer should dive into their 500 with a plan. Work with our Elite Clinicians to develop a race strategy that plans out each length so that your swimmer will approach their 500 with confidence and enthusiasm!
    • MENTAL COMPONENT: The 500 requires a mental toughness unlike any other race. You have to have the ability to push through the fatigue that will inevitably hit and maintain the focus required to finish strong. Our clinicians will give your swimmer tools to achieve and maintain a strong mindset for all 20 laps of the 500 free.

    APRIL 11: SWIMMING A FAST 200

    Races over 200 yards and meters 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 very fast and hope to hang on at the finish, some will save their energy and finish strong, while others will hit consistent splits to balance those two strategies. Your Elite Clinicians will help participants see which strategy works the best for their swimming as well as how to implement that plan for faster racing.

    • 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: our 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: Every swimmer strategies their 200 yard races differently, and your clinicians will demonstrate the advantages and disadvantages of these main approaches. Whether your swimmer likes to go out hard or finish strong, having a pre-race strategy will help make sure they are ready to swim each race confidently!
    AUGUST 21-22: EXPLOSIVE PERFORMANCE: STARTS & TURNS CAMP

    The fastest that your swimmer is ever moving through the water is after the start and after every turn! On Saturday, the curriculum will focus on explosive starts and powerful underwater dolphin kicking. Then on Sunday, participants will work on accelerating through every flip turn and open turn into a well-timed finish.

      AUGUST 21: 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 a tight streamline. There are countless intricacies to performing a start, and it will only improve with practice. Your Elite Clinicians 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. The clinicians 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 stroke to accelerate into the first few strokes.

      AUGUST 22: TURNS & FINISHES

      Focusing on having faster turns is an easy way to drop time and win close races. Elite swimmers maintain their momentum through a quick turn and have a powerful push off every wall. Your Elite Clinicians will lead participants through a series of drills to have compact, fast turns in any race. It’s easy for swimmers to have lazy turns when they are tired, but by learning the correct technique and practicing daily, your swimmer can gain speed on each turn.

      • FLIP TURNS: Your swimmer will learn to carry their momentum through the turn to get in and out of every wall faster. Swimmers will practice accelerating into the wall, using their core and arms to get through the turn, and planting the feet on the wall for a powerful push off in the perfect streamline. Swimmers will learn drills and exercises to help them master this athletic skill!
      • OPEN TURNS: Think about the open turn differently! Your swimmer should not be making an open turn to touch the wall and swim the next lap; if they’re doing this, they are actually stopping and then trying to regain speed. An expertly executed open turn involves spinning backwards, enabling your swimmer to carry momentum into the push off.
      • 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.
      SEPTEMBER 18-19: RACE STRATEGY CAMP: 50'S & 100’S

      Sprinting is much more than simply spinning your arms and kicking your legs as fast as you can. There is a lot of strategy that goes into these races in order to be highly effective. Participants at this camp will refine and perfect their sprinting skills through drills and practice by working with our elite clinicians. After attending this camp, expect to feel a greatly improved ability to harness explosive power in a way your swimmer never has before!

        SEPTEMBER 18: SWIMMING A FAST 50

        Swimming the 50 is all about perfectly executing the details of the race and swimming with explosive power. 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. Your Elite Clinicians have spent countless hours practicing starts and underwater dolphin kicking and will show your swimmer how to be explosive and efficient with each movement.

        • SPRINTING: Sprinting is all about swimming with “controlled aggression!” Your clinicians will demonstrate how to swim with power, while also being relaxed - having too much tension will make your swimmer slip in the water and slow down. Swimmers will observe 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!
        • 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.
        • 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!

        SEPTEMBER 19: SWIMMING A FAST 100

        Swimming the 100 freestyle requires a unique strategy and planning for fast racing. Technique is tweaked to provide more power for the event, and taking advantage of the start and streamline off each wall has a larger impact. Trying to find the perfect balance between staying underwater, maintaining speed on the surface, and keeping a strong breathing pattern is difficult, but your Elite Clinicians are some of the best instructors to help teach your swimmer.

        • DISTANCE PER STROKE: Sprinting is all about swimming with “controlled aggression!” Clinicians will demonstrate how to swim with power, while also being relaxed - having too much tension will make your swimmer slip in the water and slow down. Swimmers will observe 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 or meters can be broken up many ways. Elite Clinicians will present different strategies on how to swim 100s: some swimmers focus on each 50, balancing “front end speed” and “back end speed”. Experimenting and learning new techniques will allow your swimmer to improve their 100!
        • FLIP TURNS: Your swimmer will learn to carry their momentum through the turn to get in and out of every wall faster. Swimmers will practice accelerating into the wall, using their core and arms to get through the turn, and planting the feet on the wall for a powerful push off in the perfect streamline. Swimmers will learn drills and exercises to help them master this athletic skill!
        DECEMBER 27-28: COMPREHENSIVE FREESTYLE RACING CAMP

        Swimmers will take their training and racing to the next level at this comprehensive freestyle racing camp! Each age group will have three sessions: on Monday, participants will focus on the mechanics of a smooth and powerful freestyle to become faster and more efficient swimmers. Then on Tuesday, participants will work on developing speed, focusing on distance per stroke vs tempo, pacing, and a freestyle training set.

          DECEMBER 27: HIGH PERFORMANCE FREESTYLE TECHNIQUE

          As you know, freestyle is the stroke swam more than any other in races and practices. Creating and cultivating good habits now will not only make your swimmer faster but will also reduce the risk for injuries in the long term. Elite Clinicians will lead participants through a progression of drills that will allow them to deepen their understanding of each part of the freestyle stroke and help create good habits for fast and efficient freestyle technique.

          • BODYLINE: Your swimmer's freestyle will never be fast without a strong bodyline. Your swimmer will reinforce good posture and engage their core to have a strong foundation for a faster freestyle.
          • ROTATION: Participants will learn to utilize their rotation to form more connection and power out of every pull and kick.
          • KICK: Your swimmer will become a stronger and faster kicker through learning about both the technique and timing of each kick.
          • PULL: The best swimmers in the world utilize an early vertical forearm to put immediate pressure back on the water. Your clinicians will also teach swimmers how to get maximum extension and a powerful finish to the stroke! Learn new drills and exercises to get more power from every stroke.
          • BREATH: All swimmers know to keep one goggle in and one goggle out of the water when they take a breath, but the length and timing are also important! The clinicians will show your swimmer how to make each breath more efficient for faster freestyle racing no matter what distance.

          DECEMBER 28: FREESTYLE APPLIED SPEED & RACE STRATEGY EXECUTION

          The technique for swimming a fast freestyle race changes depending on the distance. Learning how to prioritize tempo vs. length and speed vs. efficiency can make a big difference in maximizing speed in shorter races or increasing endurance in longer races. The session will also include a training set designed to challenge swimmers and complement the technical foundation developed on day one.

          • 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, your Elite Clinicians will help participants refine their stroke count and tempo so that they can utilize their strengths to race faster in any distance!
          • TRAINING FREESTYLE: Also included in this session is an elite workout designed by your clinicians and the Fitter and Faster Coaching Team. This workout is specifically designed to challenge your swimmer’s freestyle and help identify strengths and weaknesses in their training, which will ultimately transfer into becoming a better racer!

          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 Collector’s Bag Tag for each day they are at the camp. Collect all 37 and trade with your friends!

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