This is a two-day swim camp focused on racing faster in every butterfly race. The first day will focus on fast starts, underwater dolphin kicking, and breakouts - specifically for butterfly races. On the second day, participants will work on butterfly technique, open turns, and butterfly finishes. Both days will have significant swimming time and utilize video for analysis of butterfly racing technique and drills.

This clinic will be led by two MARYLAND swimming legends: Elite clinician and current University of Virginia Coach and National team member Austin Surhoff and Olympic Gold medalist Jack Conger. Scroll down for more details on the curriculum.

Suggested Participants

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Jack Conger and Austin Surhoff will lead two days of sessions designed for swimmers with at least two years of competition experience. Swimmers under 8 years old are not recommended.

Curriculum

Day 1 (Thursday December 27th): STARTS, UNDERWATER DOLPHIN KICKING, AND BREAKOUTS

Get off to a good start in every butterfly race! At this session, Olympic gold medalist Jack Conger and National Champion Austin Surhoff will work with swimmers both in the water and in a classroom on technique for more explosive starts, more powerful underwater dolphin kicking, and how to achieve a more efficient breakout.

STARTS: How you set up on the block including proper hand and foot placement can allow your swimmer to launch themselves forward with a lot of explosive power. Jack and Austin will work with each swimmer to find their best position on the block as well as how to drive forward extending their body into a tight streamline to enter through a small hole.
UNDERWATER DOLPHIN KICKING: The not-so-secret weapon of elite level swimmers is their underwater dolphin kick. Participants at this session will work on a stronger technique in their underwaters including a tight streamline and a powerful whip. With the right technique, Jack and Austin will help participants extend their underwater dolphin kick (6-12 kicks) to accelerate into their breakout.
BREAKOUTS: Accelerating into the first stroke of butterfly is all about achieving a proper body position just before a swimmer takes their first stroke. If a swimmer's ascent is too steep, their hips will be too low which creates drag and slows them down. Jack and Austin will work with the swimmers to feel when they should take their first stroke and reinforce keeping their heads down on the first stroke!

Day 2 (Friday December 28th): BUTTERFLY, OPEN TURNS, AND FINISHES

Technique is so important in a butterfly race. Day two of this camp focuses on the drills and skills for understanding efficient butterfly technique as well as fast open turns and butterfly finishes. Jack Conger and Austin Surhoff will begin the session by bringing the participants into the classroom to show video of the techniques required in these three key areas of a butterfly race. Then, participants will get in the pool to practice drills and the techniques that they learned.

BUTTERFLY: Swimmers will begin with an understanding of the proper body position and the importance of keeping their hips high. Next, Austin and Jack will go over proper kicking technique, how to achieve a powerful arm pull, and a low breath. The most challenging aspect of butterfly is putting it all together! The most important component of butterfly is the timing. Your swimmer will gain a deeper understanding of not only the 'how', but also the 'when' of a fast butterfly stroke.
BUTTERFLY RACING STRATEGY: Technique in butterfly can vary depending on the distance. Swimmers in this session will work on the butterfly drills that apply to the various distances (50, 100, and 200), and then apply the stroke to that specific distance and speed. Learn when to prioritize length and when to prioritize tempo while still maintaining good form!
OPEN TURNS: Think about the open turn differently! You should not be making an open to turn around and swim the next lap. If you're doing this - you're actually stopping and then trying to regain speed again. An expertly executed open turn involves spinning backwards. This enables you to carry momentum into the pushoff. We're going to teach you how to cut a lot of time on this turn... helping you in all of your butterfly races!
FINISHES: Austin and Jack will work with participants to know when to take their last breath before accelerating into the finish keeping their hips high and strokes long. Swimmers will work on timing the touch perfectly with their fingertips while keeping their arms long.

ASK QUESTIONS

Swimmers and parents are invited to ask Austin and Jack questions during a Q&A session. Gain insight into their training regimen, diet and nutrition, and recovery tactics.

WATCH THE CLINICIAN

Observe Austin and Jack 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 two of the best swimmers in the world! They'll work on holding onto their form while challenging themselves.

Take a photo while wearing Austin and Jack's medals, get autographs, and a gift from TYR Sport!

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