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Stamford, CT

Explosive Performance Swim Camp Series

Sat, Aug, 21 2021 - Sun, Nov, 28 2021

Chelsea Piers Aquatic Center
1 Blachley Rd, Stamford, CT 06902

Introduction

Explosive Performance Swim Camp Series – Save when you purchase multiple sessions for one or more swimmers!

September 25 – 26: Comprehensive turns & Swimming a fast 100

  • Saturday, September 25: Swimming a fast 100
    • Group A/B: Check in 12:15 PM, Clinic 12:30-3:30 PM
  • Sunday, September 26: Flip Turns, Open Turns, Finishes
    • Group A: Check in 8:30 AM, Clinic 8:45 AM-11:15 AM
    • Group B: Check in 11:45 AM, Clinic 12 PM-2:30 PM
    • Group C: Check in 3 PM, Clinic 3:15 PM-5:15 PM

November 27 – 28: High Performance Speed & Power

  • Group A: Check in 8:30 AM, Clinic 8:45 AM-11:15 AM
  • Group B: Check in 11:45 AM, Clinic 12 PM-2:30 PM
  • Group C: Check in 3 PM, Clinic 3:15 PM-5:15 PM

Scroll down for more information on group time standards and details on curriculum!

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

Suggested Participants

Sessions at this camp will be separated into groups based on time standards.

September:
Saturday, September 25: Swimming a fast 100
-Group A/B: 1:11 & faster

Sunday, September 26: Flip Turns,Open Turns & Finishes
-Group A: 100 yd Freestyle – Boys 59 and faster, Girls 1:02 and faster
-Group B: 100 yd Freestyle – Boys 1:00-1:11, Girls 1:03-1:11
-Group C: 100 yd Freestyle – 1:12 and over

November:
-Group A: 100 yd Freestyle – Boys 59 and faster, Girls 1:02 and faster
-Group B: 100 yd Freestyle – Boys 1:00-1:11, Girls 1:03-1:11
-Group C: 100 yd Freestyle – 1:12 and over

Curriculum

September 25 - 26: Comprehensive turns & Swimming a fast 100

    September 25: SWIMMING A FAST 100

    Swimming a 100-yard race requires a unique strategy and planning for fast racing. Stroke technique is tweaked to provide more power and speed 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 Elite Clinician Robyn Clevenger is one of the best instructors to help teach your swimmer.

    • 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 and be more efficient. However, it may be faster to take more strokes per length, especially in shorter events. Swimmers will work to discover the balance between efficiency and turnover for their 100 freestyle.
    • TEMPO: A swimmer’s tempo is how fast or slow a stroke is completed. Having a slower tempo allows swimmers to conserve energy by taking fewer strokes, while a faster tempo is more tiring but much faster. Altering tempo based on event distance and fatigue level will help participants to swim as fast as possible.
    • PACING: Pacing for races 100 yards or meters can be broken up in many ways. SEC Champion Robyn Clevenger will present different strategies for swimming 100s: some swimmers focus on each 50, balancing “front end speed” and “back end speed.” Experimenting and learning new techniques will allow swimmers to improve their 100!

    September 26: FLIP TURNS, OPEN 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. Robyn will lead participants through a series of drills to have compact, fast turns in any race. Olympian Amini Fonua will join Robyn for these sessions!

    • FLIP TURNS: Swimmers will 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 Robyn and Amini 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.
    NOVEMBER 27-28: HIGH PERFORMANCE SPEED & POWER CAMP

    This two-day camp focuses on building speed and power through technique as well as in and out of the water training. Participants will work with Olympian Joao de Lucca to develop a deeper understanding of high performance concepts that are incredibly important to racing at an elite level!

      NOVEMBER 27: DEVELOPING POWER AND DYNAMIC WARM UP

      Developing power is one way for your swimmer to continue to get better in the water! While strength training helps swimmers get stronger, working on power exercises in the water helps to strengthen swimming specific movements. Developing power will help your swimmer be more efficient and stronger in the water!

      • IMPROVING POWER IN STROKE TECHNIQUE: Swimmers are taught to decrease their resistance in the water for a faster stroke, but ADDING resistance 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.
      • RESISTANCE TRAINING: One of the best ways to build power in freestyle and butterfly is to add resistance. Many swimmers use expensive equipment such as power racks to add resistance, but there are many inexpensive items like hand paddles and rubber tubing with a belt that have the same effect. 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! 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.

      NOVEMBER 28: SPEED, DRYLAND, AND RECOVERY

      Swimmers can greatly change their race strategy by adjusting just two aspects of their stroke - distance per stroke and tempo. For example, it might be faster for one swimmer taking long slow strokes, while another swimmer may be better suited for more strokes at a higher rate. Joao de Lucca will also review some 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: Your swimmer’s tempo is how fast or slow they complete each stroke. Having a slower tempo allows swimmers to conserve energy by taking fewer strokes, while a faster tempo is more tiring but much faster. Changing tempo based on event distance and fatigue level will help your swimmer swim as fast as possible.
      • DRYLAND FOR SWIMMING: Dryland training is designed to build strength, increase flexibility and to become a more well-rounded and agile athlete. Swimmers will learn age appropriate, simple body weight exercises that will strengthen their core and major muscle groups to complement the training done in the pool.
      • MAINTAINING TECHNIQUE THROUGH FATIGUE: When your swimmer gets 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. Your swimmer will learn from their clinicians how to handle fatigue in practice and races.
      • RECOVERY: While training is important for swimming faster and gaining strength, recovery is just as important to make sure that you can keep training at a high level. While you can buy fancy products to help you recover, some of the most important things like getting enough sleep, staying hydrated, and stretching before and after practice are free!

      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!