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Arlington, VA

Comprehensive Freestyle and Speed & Power Camp

Fri, Dec, 27 2019 - Sun, Dec, 29 2019

Yorktown High School
5200 Yorktown Boulevard, Arlington, VA 22207

Event Detail

Three-Day Sprint Freestyle and Speed & Power Camp – Sign up for one session or SAVE by signing up for all three sessions!

Competitive swimmers looking to be more explosive and powerful have a chance to attend the ideal mid-season swim camp. We will be offering two camps over three days:

  • Comprehensive Sprint Freestyle Camp: Swimmers ages 10 to 12 years old
  • Speed and Power Camp: Swimmers ages 13 & older

There are few (if any) coaches in the world better equipped and with more successful experience to lead a curriculum of this nature. This camp will be led by 5-time Olympic Swimmer and Coach Brett Hawke and NCAA Champion Maddy Banic!  Your swimmers will receive world-class instruction in a dynamic, fun learning environment.  Scroll down for more details on the curriculum.

Session Times:
Ages 10-12
Friday: Check in 1:00 PM, Clinic 1:15 PM-3:45 PM
Saturday & Sunday: Check in 9:15 AM, Clinic 9:30 AM-12:00 PM

Ages 13 & Over
Friday: Check in 4:00 PM, Clinic 4:15 PM-7:15 PM
Saturday & Sunday: Check in 3:45 PM, Clinic 4:00 PM-7:00 PM

Suggested Participants

Brett and Maddy will lead three sessions for each age group. The younger sessions are designed for swimmers with at least two years of competitive experience and is not recommended for swimmers younger than 10 years old without a coach’s approval.

Curriculum

DAY 1 (Friday): BOTH AGE GROUPS - EFFICIENT FREESTYLE

Freestyle is the stroke swam more than any other in races and practices. Creating and cultivating good habits makes your swimmer faster and will also reduce the risk for injuries in the long term. Olympian Brett Hawke and National Champion Maddy Banic 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. Brett and Maddy 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 do they know when and how long to breathe? Brett and Maddy will show your swimmer how to make each breath more efficient for faster freestyle racing no matter what distance.

DAY 2 (Saturday): AGES 10-12 - 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 Olympian Brett Hawke and NCAA Champion Maddy Banic are two of the best instructors to help teach your swimmer.

  • 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.
  • 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.
  • PACING: Pacing for races 100 yards or meters can be broken up many ways. Brett and Maddy 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!

DAY 2 (Saturday) AGES 13 & OVER: DEVELOPING POWER

Developing power is one way for your swimmer to continue to get better in the water! While strength training help swimmers get stronger, working on power exercises in the water helps to strengthen swimming specific movements. Developing power will help your swimmer be more efficient and stronger in the water!

  • IMPROVING POWER IN STROKE TECHNIQUE: Swimmers are taught to decrease their resistance in the water for a faster stroke, but ADDING resistance causes swimmers to alter their technique and highlight any deficiencies. Removing that resistance then allows swimmers to feel those differences in technique and build power in their stroke technique.
  • RESISTANCE TRAINING: One of the best ways to build power in freestyle and butterfly is to add resistance. Many swimmers use expensive equipment such as power rack to add resistance, but there are many inexpensive items like hand paddles and rubber tubing with a belt have the same effect. Even swimming with a T-shirt and shoes in the water can help add resistance and develop power!
  • DYNAMIC WARM UP: Get ready for every practice and competition with a short dynamic warm up routine! A combination of light cardio exercises and dynamic stretches, this is an excellent way to get the blood flowing to the muscles and loosen joints to prepare for training and racing. Being properly warmed up will also help prevent injuries.

DAY 3 (SUNDAY): AGES 10-12 - 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. Olympian Brett Hawke and NCAA Champion Maddy Banic 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!” Brett and Maddy will present 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!
  • STARTS: Your swimmer’s proper hand and foot placement on the block can allow them to drive forward with a lot of explosive power. Brett and Maddy 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!

DAY 3 (SUNDAY): AGES 13 & OVER - PRODUCING SPEED

Swimmers can greatly change their race strategy by adjusting just two aspects of their stroke - distance per stroke and tempo. For example, it might be faster for one swimmer taking long slow strokes, while another swimmer may be better suited for more strokes at a higher rate. Olympian Brett Hawke and National Champion Maddy Banic will also review some dryland exercises designed especially for developing strength and power in swimmers as well as techniques for recovery from dryland and swimming workouts.

  • 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.
  • 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.
  • DRYLAND FOR SWIMMING: Dryland training is designed to build strength, increase flexibility and to become a more well-rounded and agile athlete. Swimmers will learn age appropriate, simple body weight exercises that will strengthen their core and major muscle groups to complement the training done in the pool.
  • MAINTAINING TECHNIQUE THROUGH FATIGUE: When your swimmer gets tired, it’s the easy choice to revert to sloppy technique in order to make the interval and finish the set. Choosing to focus on technique through fatigue is the difficult decision, but more beneficial in the long run. Your swimmer will learn from Brett and Maddy how to handle fatigue in practice and races.
  • RECOVERY: While training is important for swimming faster and gaining strength, recovery is just as important to make sure that you can keep training at a high level. While you can buy fancy products to help you recover, some of the most important things like getting enough sleep, staying hydrated, and stretching before and after practice are free!

ASK QUESTIONS

Swimmers and parents are invited to ask Brett and Maddy questions during a Q&A session. Gain insight into their training philosophies, diet and nutrition, and recovery tactics for his swimmers.

PRACTICE DRILLS

Learn the same drills that Brett teaches elite swimmers like Maddy to achieve fast and efficient techniques. Then get the chance to practice and get feedback from an Olympic coach!

PUT YOUR SKILLS TO THE TEST

Practice what you've learned by taking your stroke to your top speed with a set from one of the best coaches in the world! Hold on to your form while having the opportunity to challenge yourself.

Take a photo with Brett and Maddy, 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!