Past Clinic: 2021 St Louis Swim Camp

Webster University
470 E Lockwood Ave, Webster Groves, MO 63119

A description of what was covered at this past clinic is below the upcoming clinics.

Upcoming Swim Clinics and Camps

Within 250 miles of Webster Groves, MO.

Starting Feb 26, 2022

Webster University Pool

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Starting Jun 11, 2022

Black River Coliseum

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Starting Jul 27, 2022

Carver Swim Center

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Starting Aug 20, 2022

McKendree MetroRec Plex

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Starting Oct 29, 2022

Crawfordsville Aquatic Center

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Search all of our clinics at our find a clinic page.

Past Clinic

Introduction

On November 27 & 28, 2021 we are producing two swim camps at Webster University for swimmers based on their ages. Each camp is two days. SAVE when you purchase a 2-day “Bundle” or you can buy individual tickets for one day. Click the register now button to sign up!

SPRINTING & HIGH PERFORMANCE FREESTYLE – Swimmers 12 & under
     DAY 1: Sprinting and Fast 50’s
     DAY 2: High Performance Freestyle Technique

ELITE SPEED & POWER! – Swimmers 13 & Over
     DAY 1: Generating Power!
     DAY 2: Creating & Maintaining Speed!

Click the curriculum menu below for details on what your swimmer will learn at their camp! Session sizes are limited to only 24 participants to allow for the best learning experience.

Select a curriculum below

Freestyle Comprehensive Racing Camp
ELITE SPEED & POWER CAMP (Ages 13 & older) - Nov 27 & 28, 2021
Freestyle Comprehensive Racing Camp
SPRINTING & HIGH PERFORMANCE FREESTYLE (Ages 12 & under) - Nov 27 & 28, 2021
Curriculum
Session TimesSession Times & Groups
Freestyle Comprehensive Racing Camp

ELITE SPEED & POWER CAMP (Ages 13 & older) - Nov 27 & 28, 2021

Due to the advanced concepts covered in this camp, this camp is exclusively for swimmers ages 13 & older. Swimming fast requires good technique, efficiency, power, and a hard working athlete. Elite swimmers are always working on this. At the Elite Speed and Power Camp, participants will advance their skills that apply to fast swimming in every stroke.

  • DAY 1 - GENERATING POWER! (Nov 27): Developing power will help your swimmer be more efficient and stronger in the water! To strengthen swimming specific movements, the elite clinicians will work with participants on improving power in their strokes, using resistance training and dynamic warm-ups to their advantage.
  • Gear to Bring with You: Please bring a t-shirt to swim in, your snorkel, paddles, fins and a pair of gym sneakers to this camp!
  • Dynamic Warm-up: In order to go fast, you need to be warm! The clinicians will take participants through a combination of light cardio exercises and dynamic stretches to get the blood flowing to the muscles and loosen joints in preparation to SWIM FAST! Remember: Bring your Gym Shoes!
  • Establishing Your Catch to Maximize Power in Your Stroke: The only way to generate maximum power in your stroke is by “holding” as much water as possible. That process begins with “your catch” at the top of every stroke. At this camp your clinicians will work with you to ensure you are grabbing onto and holding water throughout your stroke.
  • Resistance Training: Resistance is an excellent method of building power - especially in the water. It also helps to expose areas within your technique that can be strengthened. The clinicians will take your swimmer through resistance training methods! Properly swimming with hand paddles and a T-shirt will add resistance and develop power! Remember: Bring a t-shirt to swim in and your hand paddles!
  • DAY 2 - CREATING & MAINTAINING SPEED (Nov 28): On Day 1 participants swam slower than they normally swim because of the resistance we added to establish a “powerful stroke”. Today is about swimming FASTER than you normally swim with assistance from fins and paddles. Your swimmer is going to learn how to swim at top speeds while continuing to leverage the powerful stroke that we worked on the day before!
  • Gear to Bring with You: Please bring a t-shirt to swim in, your snorkel, paddles, fins and a pair of gym sneakers to this camp!
  • "Overspeed Training": Practice how to swim with good technique at speeds faster than you’ll ever go in a race with the assistance of fins and paddles. We will utilize overspeed drills in and out of turns, in their breakouts and finishes. Remember: Bring your fins and hand paddles!
  • Tempo: One way to increase efficiency is to take fewer strokes. Improving technique to decrease the number of strokes your swimmer takes will enable them to go further faster - that’s when times DROP!
  • Maintaining Technique Through Fatigue: When swimmers get tired, their technique can break down. We are going to work with participants on how to handle fatigue. Competitive swimmers who focus on technique through fatigue in practice and in races reap the rewards of faster times.
  • Speed Set: At the end of this session your swimmer will do a short and fast swim set to practice everything they have learned over the past two days.
Freestyle Comprehensive Racing Camp

SPRINTING & HIGH PERFORMANCE FREESTYLE (Ages 12 & under) - Nov 27 & 28, 2021

Swimmers at this camp will focus on developing habits for SPRINTING! Day 1 will focus on techniques and essential habits to swimming a faster 50 in all strokes. Day 2 will focus on developing High Performance Freestyle Technique.

  • DAY 1 - SPRINTING & FAST 50'S (Nov 27): Swimmers ages 12 & under are fortunate to still have 50's to race in every stroke at just about every swim meet! Now is the time for young swimmers to establish and cultivate habits to swim their shorter races as fast as possible with good technique that will position them for success as they mature.
  • Body Position: A competitive swimmer’s body position is the key to fast swimming. Most swimmers are NOT hydrodynamic in the water - and that has a big effect on how fast they “allow” themselves to swim - especially as they get older. Let’s find the right body position for your swimmer.
  • Length of Stroke: Lengthening their stroke will enable your swimmer to “catch” and hold onto more water to propel them as they swim. Whereas a short stroke is inefficient and not sustainable for very long. The clinicians will work with participants on this important skill for fast swimming.
  • Tempo: When sprinting short races young swimmers often tend to take too many strokes (“spin their wheels”) and not “hold onto the water”. At this camp we will find the appropriate tempo to maximize their own personal speed.
  • Sprinting Application: Apply the skills you learned today to swimming “all out” on top of the water with efficiency and power. As with all the other segments of this camp, the clinicians will provide feedback for your swimmer to take home and apply at upcoming practices and meets.
  • DAY 2 - HIGH PERFORMANCE FREESTYLE TECHNIQUE (Nov 28): Cultivating good habits to swim freestyle at a high level begins as soon as you learn the stroke. Even if your swimmer is already in high school - it’s never too late to begin practicing techniques that will drastically improve their efficiency, power and times. Today, your swimmer will work on techniques to strengthen their bodyline, catch, kick, pull, and breathing pattern.
  • Bodyline: A freestyle race is going to be fastest with the proper bodyline. Even the slightest adjustment of the chin, neck, and/or back can make a huge difference. As swimmers mature in the sport and grow physically, their body position shifts and often bad habits are created. Participants will learn and practice proper posture and engagement of their core to have a strong foundation for better technique - creating a full-body connection for more hydrodynamic and efficient strokes.
  • Rotation: Freestyle is fastest and most efficient when a swimmer’s body is “rotating” around their spine with each stroke. This part of swimming freestyle has a big effect on maintaining a proper bodyline. Participants will practice activating their core muscles to form a powerful connection from head to toe with every stroke - resulting in faster freestyle.
  • Kicking: A swimmer’s kick is the motor behind their freestyle! There are obviously proper and improper ways to kick which we will review at the camp. Just as important, however, is practicing the complexities of how and when to “shift gears” in their legs to become stronger and faster racers.
  • Pull: The pull in freestyle keeps a swimmer balanced and accelerating forward. Essentially the best swimmers are creating a paddle with every stroke. The clinicians will work with participants to establish an early vertical forearm “the catch”, enabling the swimmer to put immediate pressure back on the water. Properly completing the stroke keeps the swimmer moving forward efficiently and fast.

Elite Speed and Power (Ages 13 & over): Session times both days: Check in 12:15 PM, Clinic 12:30-3:30 PM Sprinting & High Performance Freestyle (Ages 12 & under): Session times both days: Check in 8:45 AM, Clinic 9-11:30 AM  

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 gift!

Lead Clinician

Atiba Wade is a strength and conditioning coach who creates programs designed for swimmer specific and athletically focused exercises that meet the demands of a competitive aquatic environment. Atiba was also a 2x Olympic Trials Qualifier and a University of Georgia All American Swimmer! Sign up for a clinic with Atiba and improve your fitness and swimming technique while challenging yourself and having fun!

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

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