Explosive Performance Speed and Power & Freestyle and Backstroke Racing Swim Camp
Sat, Oct, 09 2021 - Tue, Dec, 28 2021
George Mason Aquatic and Fitness Center
4520 Patriot Cir, Fairfax, VA 22030
Explosive Performance Speed and Power & Freestyle and Backstroke Racing Swim Camp- SAVE more by signing up for multiple sessions across multiple camps and/or for multiple swimmers!
This 2-part swim camp series is designed for competitive swimmers to refine the movements that help swimmers add POP to their sprint events and develop their freestyle and backstroke racing skills. Each camp is two days and covers different topics each day to help swimmers drop time.
October 9-10: Explosive Performance: Speed & Power
December 27-28: Freestyle & Backstroke Racing Technique
Scroll down for more details on the curriculum!
Session sizes are limited to no more than 24 participants to ensure the highest level learning experience!
11 & Under: Check in 12 PM, Clinic 12:15-2:45 PM
12 & Over: Check in 3:30 PM, Clinic 3:45-6:45 PM
11 & Under: Check in 9 AM, Clinic 9:15-11:45 PM
12 & Over: Check in 12:30 PM, Clinic 12:45-3:45 PM
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.
Developing faster strokes takes a lot more than just working on the technique. There are strategies and training methods that elite athletes use to become more efficient with their strokes in order to create more power and speed. Participants will work both in and out of the water to develop essential skills to improve in these key areas of swimming that apply to every stroke and race.
October 9: DEVELOPING POWER AND DYNAMIC WARM UP
While strength training helps swimmers get stronger, working on power exercises in the water helps to strengthen swimming specific movements. Developing power will help participants be more efficient and stronger in the water! This camp will be led by Elite Clinician Nils Wich-Glasen
- IMPROVING POWER IN STROKE TECHNIQUE: Swimmers are taught drag is bad! However, ADDING resistance as a training tool 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. Brett will take the swimmers through some resistance training techniques during this camp!
- RESISTANCE TRAINING: Resistance not only helps expose places to strengthen technique but also is a huge way to build power. Hand paddles, rubber tubing with a belt, 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! Brett will take participants through 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.
October 10: SPEED, DRYLAND, AND RECOVERY
Swimmers can significantly change their race strategy by adjusting just two aspects of their stroke - distance per stroke and tempo. Nils will coach swimmers to help their tempo and speed, as well as review, changes dryland exercises designed specifically for developing strength and power in swimmers as well as techniques for recovery from dryland and swimming workouts.
- 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: A swimmers tempo is how fast or slow they complete each stroke. Changing tempo based on event distance and fatigue level will help swimmers swim as fast as possible.
- DRYLAND FOR SWIMMING: Dryland training is designed to build strength, increase flexibility and become a more well-rounded and agile athlete. Swimmers will learn age-appropriate, simple bodyweight exercises that will strengthen their core and major muscle groups to complement the training done in the pool.
- MAINTAINING TECHNIQUE THROUGH FATIGUE: When swimmers get 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. Participants will learn from Brett how to handle fatigue in practice and races.
- RECOVERY: While training is important for swimming faster and gaining strength, recovery is just as essential to continue training at a high level. While you can buy expensive products to help you recover, Nils will walk through some of the most important things to get your body ready for the next session.
Freestyle and backstroke have a lot of similarities in technique. Working on both strokes together can deepen a swimmer's understanding of the skills necessary to race fast! There will be two sessions for each age group: Saturday will focus on freestyle technique. Sunday will cover backstroke.
December 27: High Performance Freestyle Technique
Begin to master the subtle skills that will help swimmers compete at a higher Backstroke level. Participants will practice using their core to create rotation as well as a stable and balanced stroke, build a powerful pull with a strategic use of stroke rate, and use their kick as a dominant propulsive force.
- BODY POSITION: Participants will work with Katrina and Joao to feel and understand how to maintain a neutral spine and head position for less drag and better full body connection in backstroke.
- ROTATION: The fastest backstrokers in the world use a powerful body rotation to create more power and increase their tempo. Your swimmer will learn how much to rotate, when to rotate, and how to use it for maximum speed and power.
- KICK: Have you ever noticed how many swimmers’ knees break the surface when they kick in backstroke? This means that the swimmer is kicking with their knees which is less efficient than kicking from their hip. Maintaining maximum propulsion and proper kicking technique will greatly improve your swimmer’s backstroke.
- PULL: It is very important for swimmers to bend their elbow very early in the pull so that they can get an early catch for an immediate and powerful press back into the water.
December 28: High Performance Backstroke Technique
As you know, freestyle is the stroke swam more than any other in races and practices. Creating and cultivating good habits will not only make your swimmer faster but will also reduce the risk for injuries in the long term. Katrina Konopka will be in the water leading participants through a progression of freestyle drills. These will allow them to deepen their understanding of each part of the stroke and help create good habits for fast and efficient freestyle technique.
- BODY POSITION: Swimmer’s freestyle will never be fast without a strong bodyline. Participants 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: A fast kick is the motor behind a swimmer's stroke! Participants will polish up their kicking to become stronger and faster 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. Your clinicians 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: Timing is everything! The clinicians will work with the participants on how to make each breath more efficient for faster freestyle racing no matter what distance.
Swimmers and parents are invited to ask the clinicians questions during a Q&A session. Gain insight into their training regimen, diet and nutrition, and recovery tactics.
WATCH THE CLINICIANS
Observe 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!