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Hobart, IN

Explosive Performance & Race Strategy Camp Series

Sat, Aug, 14 2021 - Sun, Nov, 28 2021

Hobart High School
2211 E 10th St, Hobart, IN 46342

Introduction

Explosive Performance & Race Strategy Camp SeriesSAVE by signing up both days of one camp or multiple days across multiple camps!


This camp series consists of two, 2-day swim camps. The first camp will focus on developing fast turns and underwaters in any race. The last camp will work on enhancing sprinting strategies for races 50 and 100 yards in length.

August 21-22: Comprehensive Turns Camp
November 27-28: Race Strategy Camp: 50’s & 100’s

Scroll down for more details on the skills covered each day!

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

Session Times (All Days):
– Group B: Check in 8:45 AM, Clinic 9 AM-11:30 AM
– Group A: Check in 11:45 AM, Clinic 12-3 PM

 

Suggested Participants

Group Assignments:
August 21-22
– Group A: Ages 12 & Over
– Group B: Ages 11 & Under

November 27: Groups will be based on your swimmer’s 100 yard freestyle time
– Group A: 100 yd Freestyle – 1:03 and faster
– Group B: 100 yd Freestyle – 1:04 and over
November 28: Groups will be based on your swimmer’s 50 yard freestyle time
– Group A: 50 yd Freestyle – Boys 27.5 and faster, Girls 29.5 and faster
– Group B: 50 yd Freestyle – Boys 27.6 and over, Girls 29.6 and over

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 21-22: COMPREHENSIVE TURNS CAMP

Did you know that the fastest that a swimmer is ever moving through the water (other than the start) is during every turn? On Saturday, the curriculum will focus on explosive flip turns, powerful underwater dolphin kicking, and powerful breakouts. On Sunday, participants will work on accelerating through every open turn into a strong underwater pullout and then focus on ending the race with a strong and well-timed finish. Leading this camp is Elite Clinician Nick Thoman!

    AUGUST 21: FLIP TURNS & UNDERWATERS

    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. Nick Thoman will lead participants through a series of drills to have compact, fast turns in any backstroke or freestyle 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.
    • UNDERWATER DOLPHIN KICKING: Many swimmers go through the motions of dolphin kicking without creating much power. At this session, our clinicians 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.
    • 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 into the lap.

    AUGUST 22: OPEN TURNS & FINISHES

    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 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. They will follow up with discovering faster ways on how to break a streamline into a strong underwater pullout.

    • 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.
    • UNDERWATER DOLPHIN KICK RECAP: Swimmers will reinforce skills they worked on in the previous session to apply their underwater dolphin kick speed and power to butterfly events.
    • 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.
    • 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.
    NOVEMBER 27-28: RACE STRATEGY CAMP: 50’s & 100’s

    Swimmers at this camp will focus on developing a strong race strategy for events 50 and 100 yards in any stroke. By learning how to vary components of technique, pacing, and tempo, participants can take their racing to the next level in any stroke. Sunday will focus on events 100 yards in length. Monday will focus on swimming a fast 50 yard race. This camp will be led by Olympian Joao de Lucca!

      NOVEMBER 27: 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 doable!

      • 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. However, it may be faster to take more strokes per length depending on the event.
      • TEMPO: Having a slower tempo allows swimmers to conserve energy by taking fewer strokes, while a faster tempo is exhausting but much faster. Changing tempo based on event distance and fatigue level will help participants swim as fast as possible.
      • PACING: Pacing for races 100 yards or meters can be broken up many ways. Joao de Lucca will present different strategies on how to swim 100s: Experimenting and learning new techniques will allow swimmers to improve their 100 in any event!

      NOVEMBER 28: SWIMMING A FAST 50

      The splash and dash! Swimming the 50 is all about perfectly executing the details of the race and swimming with explosive power. In this session, swimmers will work with Joao de Lucca 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!” Joao de Lucca 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 undeniably the fastest way to move through the water! Whether a swimmer dolphin kicks on their 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. 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.

      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 swim cap!

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