The start sets up a swimmers race. The more power off the block the better! There are countless intricacies to performing an explosive start, followed by an efficient and dominating underwater pullout into an explosive breakout. Joao Delucca have spent countless hours practicing these skills and will work with swimmers on how to be explosive and efficient with each movement.

• BLOCK STARTS: Joao will work with swimmers to find their best position on the block as well as how to powerfully launch off into a tight streamline. Swimmers will also discover their optimal reaction time to get off the blocks fast and ahead of their competition.
• BREASTSTROKE PULLOUT: The best breaststrokers are faster under the water than on the surface! With the proper body position and timing, a swimmer's pullout will take them almost to the other side of the pool. Participants will practice how to utilize this skill in their breaststroke swims!
• BREAKOUTS: Many swimmers add movement within their breakout that creates drag and destroys all of the power created during their underwaters. Swimmers will work on timing their breakouts to accelerate into the lap.

Backstroke starts can be difficult to master, but by focusing on correct hand and foot placement, a strong push off, and clean entry, participants will practice exploding off every start. Relays are some of the most fun events to swim and learning proper technique and timing for relay exchanges will help your whole team!

• BACKSTROKE STARTS: Joao will work with swimmers at this session to achieve a powerful and beautiful backstroke start so swimmers can execute a solid beginning to their race.
• UNDERWATER DOLPHIN KICKING: The fastest swimmers know how to weaponize their underwater. It's the fastest way to move through the water! Understanding the importance of streamlined underwater speed is vital for every level of swimmer.
• RELAY EXCHANGES: Relay exchanges are one of the trickiest skills to master in swimming. Learning the proper technique for a well timed finish and an explosive relay dive is important in ensuring a legal but small reaction time and a fast exchange!
• 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.

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. Joao Delucca 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, Joao 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.

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 Joao to nail an efficient and quick open turn.
• 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.