Elite butterfliers and breaststrokers know how timing, undulation, and rhythm all work together to create powerful, forward-driven strokes. National Champion John Shebat will work with the participants to improve on the complexities of balancing power and fluid rhythm in some of the most dynamic athletic movements. Participants will explore the similarities of butterfly and breaststroke and discover how they can use techniques from both to elevate their swimming in either stroke!

DAY 1 (SATURDAY): BUTTERFLY TECHNIQUE

Participants will work with John Shebat to improve on the nuances of balancing power and fluid rhythm in one of the most dynamic athletic movements. Elite butterfliers maintain forward momentum by setting an immediate high catch with a perfectly timed kick. They are committed to a breathing pattern, perfecting their distance per stroke, and maintaining a horizontal body position. Swimmers will work to make these habits their own!

• BODY POSITION: Elite butterfliers focus on driving their momentum forward with minimal drag by keeping their heads low and hips high. Participants will work with John on establishing and maintaining a proper butterfly body position.
• KICK: Each butterfly stroke has two equally strong and well-timed kicks. Attendees will work on how and when to kick in fly for maximum speed.
• PULL: Long and smooth strokes will allow swimmers to have a more efficient butterfly. John will help participants get an early catch on the water for more power in each stroke.
• BREATH: A common mistake swimmers run into is mistiming their breath. Swimmers will work on low and efficient breaths as well as WHEN to breathe so that they can swim more efficiently on the breath stroke.

DAY 2 (SUNDAY): BREASTSTROKE TECHNIQUE

More than any other stroke, breaststroke is the most varied. Out of the eight finalists at the Olympic Games you might see eight different styles of strokes! A swimmer's timing and ability to eliminate resistance are both hallmarks of an efficient and powerful breaststroker. Participants have the foundation, now they will work with John Shebat on how to utilize core and hip drive to create a fluid and more forward driving stroke.

• BODY POSITION: The best swimmers in the world learn at a young age about the importance of being patient with their stroke and trusting their "glide position". Many swimmers rush their stroke, create "drag" and exhaust themselves. John Shebat will work with participants to maintain a better body position for a more efficient breaststroke.
• KICK: The kick is about 80% of the power in breaststroke. John will work with participants to polish up their kick resulting in the ultimate propulsion forward!
• PULL: Participants in this session will learn drills to encourage them to keep their hands and elbows high on the water throughout the entire pull, thereby minimizing resistance and maintaining speed.
• TIMING: A fast breaststroke is all about the rhythm! The proper timing will make your stroke fast, smooth and less taxing on your body. Learn how John times his breaststroke for ultimate efficiency.

Fast racing is all in the details. Over two days, swimmers will focus on each component of racing fast in the IM! Saturday will cover strategy and pacing for the butterfly and backstroke legs, underwater dolphin kicking, and open turns. Sunday, participants will work on finishing strong in the breaststroke and freestyle legs of the IM, breaststroke pullouts, and the crossover turn.

DAY 1 (SATURDAY): BUTTERFLY & BACKSTROKE IM STRATEGY

Go out hard or go out strong? Fast or EZ speed? John Shebat will help participants to understand the proper pacing for butterfly and backstroke so that they can race faster in any of their IM races. They will also work with the swimmers on underwater dolphin kicking and open turns to get in and out of every wall faster!

• BUTTERFLY to BACKSTROKE IM STRATEGY: In this session, John will work with participants to find the right balance of rhythm, length, and power to maximize the speed of the butterfly and backstroke legs of their IM. They will help swimmers understand themselves better so that they can start fast without spending all of their energy. This is a very strategic skill that can make a big difference in swimmer's IM.
• UNDERWATER DOLPHIN KICKING: Many swimmers go through the motions of dolphin kicking without creating much power. John 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.
• OPEN TURNS: Swimmers will work with John on how to transition their momentum from the butterfly leg into their backstroke leg. If swimmers go through the motions of an open turn or have bad technique, they can lose valuable time in a race.

DAY 2 (SUNDAY): BREASTSTROKE & FREESTYLE IM STRATEGY

Finishing strong is so important to racing a fast IM. This session is all about the pacing and strategy on the last half of the IM, breaststroke pullouts, and working on transitions from back to breast so that swimmers have the technique and back half speed to finish a race!

• BREASTSTROKE to FREESTYLE IM STRATEGY: Building speed through the back half of an IM is all about understanding how to increase tempo while maintaining length. John Shebat will work with participants to play with their tempo and length in both breaststroke and freestyle for a more efficient finish to their IM races.
• 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.
• IM TRANSITIONS: The back to breast transition has a couple of ways that swimmers can approach it. John will work with participants to finesse their IM transitions and explore different types of transition turns so that they have the tools to go from the backstroke to the breaststroke leg the fastest way possible!