Past Clinic: Explosive Performance: Starts & Turns and Comprehensive Freestyle Camp
Ethel Walker School
230 Bushy Hill Rd,
Simsbury,
CT 06070
A description of what was covered at this past clinic is below the upcoming clinics.
Upcoming Swim Clinics and Camps
Within 250 miles of Simsbury, CT.
Past Clinic
Introduction
August 21-22, 2021
Explosive Performance: Starts & Turns and Comprehensive Freestyle -Sign up for individual sessions or SAVE when you purchase a Bundle!
This swim camp is designed for swimmers ages 10 & Over to work on their explosive starts & turns as well as High Performance Freestyle! On day 1, session 1 will focus on High Performance Freestyle Technique; session 2 will work on Explosive Starts, Underwaters, and Breakouts. On day 2, session 1 will focus on Freestyle Applied Speed and session 2 will work on Flip turns, Open turns and Finishes! This clinic will be led by Elite clinician and Worlds medalist Laura Sogar along with Mathew Broussard!
A portion of every ticket purchased will be donated to the Scoopsfortroops charity!
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!
Session Times (Both Days):
Session 1: Check in 8:45 AM Clinic 9-11:30 AM
Session 2: Check in 12 PM Clinic 12:15-3 PM
*Each participant and parent/guardian must have a negative test result of a PCR molecular test, within 5 days of the start of the clinic, OR must be fully vaccinated, in order to enter the facility. Proof of either must be presented when arriving at the Clinic Check-In table.
Suggested Participants
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 10 years old are not invited without submitting their times or swimming history to Fitter and Faster.
Curriculum
August 21 (Session 1): HIGH PERFORMANCE FREESTYLE TECHNIQUE
Creating and cultivating good habits will not only make swimmers faster but will also reduce the risk for injuries in the long term. Laura Sogar and Mathew Broussard will be in the water and on deck leading participants through a progression of freestyle drills. These skills will allow them to deepen their understanding of each part of the stroke and help create good habits for fast and efficient freestyle technique.
- BODYLINE: 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. Joao will work with swimmers on how to get the maximum extension and a powerful finish to the 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.
August 21 (Session 2): STARTS, UNDERWATERS, & Finishes
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. The elite clinicians have spent countless hours practicing starts and underwater dolphin kicking and will work with swimmers on how to be explosive and efficient with each movement.
- STARTS: Laura Sogar and Mathew Broussard 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.
- 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.
- 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 to explode into the lap.
August 22 (Session 1): Freestyle Applied Speed
The technique for swimming a fast freestyle race changes depending on the distance. Learning how to prioritize tempo vs. length and speed vs. efficiency can make a big difference in maximizing speed in shorter races or increasing endurance in longer races. The session will also include a training set designed to challenge swimmers and complement the technical foundation developed on day one.
- DISTANCE PER STROKE: Depending on a swimmer's race, their distance per stroke might change. Longer distances require extended, efficient strokes to save energy. Shorter events might need to have to increase the number of strokes taken to go faster. Participants will work with our clinicians to discover the proper stroke counts for different event lengths.
- TEMPO: A Swimmer’s tempo is how fast or slow they complete each stroke. Slower tempos allow swimmers to conserve energy by taking fewer strokes. Faster tempos are tiring but much faster. Changing tempo based on event distance and fatigue level will help participants swim as fast as possible.
- PACING: At this session, Laura and Mathew will help participants refine their stroke count and tempo to limit fatigue and increase efficiency to race faster in any distance!
- TRAINING FREESTYLE: Also included in this session is an elite workout designed by your clinicians and the Fitter and Faster Coaching Team. This workout is specifically designed to challenge your swimmer’s freestyle and help identify strengths and weaknesses in their training, which will ultimately transfer into becoming a better racer!
August 22 (Session 2): TURNS & FINISHES
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. Laura Sogar will lead participants through a series of drills to have compact, fast turns in any 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.
- 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 Laura to nail an efficient and quick open turn.
- 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 clinicians questions during a Q&A session. Gain insight into his training regimen, diet and nutrition, and recovery tactics.
WATCH THE CLINICIAN
Observe the 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 top speed with one of the best swimmers in the world! They'll work on holding onto their form while challenging themselves.
Take a photo with Laura Sogar, get autographs, and ALL PARTICIPANTS receive a FREE Fitter and Faster swim cap!
Inquisitive, Educated Swimmers are Faster Swimmers! Sign up today!
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