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Lititz, PA

2021 Race Strategy & Explosive Performance Swim Camp

Sat, Aug, 28 2021 - Sun, Aug, 29 2021

Lititz rec Center
301 Maple St, Lititz, PA 17543

Introduction

August 28-29

Race Strategy & Explosive Starts and Turns Swim CampSAVE by signing up both days of one camp or multiple days across multiple camps!

This swim camp is designed for 9 & Over swimmers to improve racing strategies and explosive starts and turns! On Saturday, during session 1, swimmers will work on exploding off the block and carrying their momentum through underwaters. Session 2 will focus on small changes that will lead to faster swims in 100s of ANY stroke! On Sunday, during session 1, swimmers will focus on executing tight & efficient turns along with quick competition-beating finishes. During session 2, swimmers will learn how to strategize a 50 in ANY event so that they swim efficiently and powerfully past any competitor! This camp will be led by Elite Clinicians Marina Spadoni & Norbert Szabo!

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:
Saturday: 
Session 1:  Check in 12 PM, Clinic 12:15-2:45 PM
Session 2: Check in 3:15 PM, Clinic 3:30-6:30 PM

Sunday: 
Session 1:  Check in 12 PM, Clinic 12:15-2:45 PM
Session 2: Check in 3:15 PM, Clinic 3:30-6:30 PM

Suggested Participants

These camps are 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

AUGUST 28 (Session 1) : STARTS & UNDERWATERS

The start sets up a swimmers race. The more power off the block the better! There are countless intricacies to performing an explosive start, followed by an efficient and dominating underwater. Marina Spadoni & Norbert Szabo have spent countless hours practicing starts and underwater dolphin kicking and will work with swimmers on how to be explosive and efficient with each movement.

  • STARTS: The clinicians will work with swimmers to find their best position on the block as well as how to powerfully launch off into a tight streamline. Swimmers will also discover their optimal reaction time to get off the blocks fast and ahead of their competition.
  • UNDERWATER DOLPHIN KICKING: The fastest 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.
  • BREAKOUTS: Many swimmers add movement within their breakout that creates drag and destroys all of the power created during their underwaters. Participants will work on timing their breakouts to accelerate to explode into the lap.

AUGUST 28 (Session 2): SWIMMING A FAST 100

Swimming a 100 yard race 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 our Marina Spadoni & Norbert Szabo are some of the best instructors to help teach your swimmer.

  • 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: Pacing for races 100 yards or meters can be broken up many ways. Your 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!

AUGUST 29 (Session 1): 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 powerfully push off every wall. The clinicians will lead participants through a series of drills to have compact, fast turns in any race.

  • FLIP TURNS: Swimmers will identify and work on what techniques carry their momentum through the turn to get in and out of every wall faster. Participants will also 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.
  • OPEN TURNS: Swimmers should not just go through the motions of an open turn; if they’re doing this, they are actually stopping and then trying to regain speed. An expertly executed open turn involves carrying momentum from one lap into the next. Swimmers will work with clinicians to nail an efficient and quick open turn.
  • FINISHES: Races can be won or lost by hundredths of a second, and many races come down to the last few strokes. Swimmers will reinforce their kick to accelerate into the wall, time their stroke for a perfect arm extension, and keep their head down to out touch the competition.

AUGUST 29 (Session 2): SWIMMING A FAST 50

Swimming the 50 is all about perfectly executing the details of the race and swimming with explosive power. A swimmer's technique should vary slightly depending on the distance their swimming. The arm pull, breathing, timing, and rotation style will be different in the 50 than they are in the mile. In this session, your swimmer will work with Marina Spadoni & Norbert Szabo to find ways to be more explosive in their stroke technique and sprint faster in their shorter races!

  • 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!
  • 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!
  • 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.

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 Marina Spadoni & Norbert Szabo, get autographs, and ALL PARTICIPANTS receive a FREE Fitter and Faster Swim cap.

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