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Miami, FL

2021 High Performance Swim Camp Series

Sat, Jun, 26 2021 - Sun, Jun, 27 2021

Dave & Mary Alper JCC
11155 SW 112th Ave, Miami, FL 33176

Introduction

Race Strategy & Performance Camp – Sign up for one or SAVE by signing up for multiple sessions!

In four sessions over two days, swimmers will enhance their racing strategies and fine tune their race details.  Participants will continue the ongoing process of perfecting technique to efficiently move through the water with power.

Saturday
Session 1: Starts & Underwaters
Session 2: Race Strategy – 100s

Sunday
Session 3: Turns & finishes
Session 4: Race Strategy – 200s

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

This 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!

Session Times (All Days):
AM Sessions (1 & 3): Check in 8:45 AM, Clinic 9:00 AM-11:15 AM
PM Sessions (2 & 4): Check in 11:45 AM, Clinic 12:00 PM-2:15 PM

Suggested Participants

This swim camp is recommended for swimmers 11 and over with at least one year of competitive swimming experience. Swimmers younger than 11 years old are not recommended for this camp without their coach’s approval.

Curriculum

SATURDAY, JUNE 26

SESSION 1: 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.

SESSION 2: SWIMMING A FAST 100

Swimming the 100 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 Elite Clinicians 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!
  • 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!
SUNDAY, JUNE 27

SESSION 3: 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. Participants 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.

SESSION 4: 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 strategizes 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!

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!