Fitter & Faster

Curriculum

SPACE IS LIMITED

SUGGESTED PARTICIPANTS: This clinic session is recommended for swimmers ages 10 and under.
COACHES: There are up to four spots available in the hands-on coaches program. If you are interested in meeting with and working alongside Courtney during the clinic, please contact us.

STARTS: Set the tone for a great race with a powerful, streamlined and fast start. There are countless intricacies to performing a great start and you only get better with practice. Learn Courtney and Chloe's tips to get off the block and into the water with speed and power!

  • Pull with your arms: Know exactly where to place your hands so that you can pull with your arms on the start. Swimmers have strong shoulders - USE THEM! 
  • Power from your legs: Position your feet so that you can drive forward from your legs off of the blocks. Hips high, weight forward so that you can explode! 
  • Streamlined body entry: How you enter the water is just as important as how explosive you are off the blocks - all the power you created can be for naught if you don't carry that speed forward. Learn to engage your core and hold your body in a way that maximizes momentum as you enter. 

FLIP TURNS: Numerous coaches talk to their athletes about the walls being "Free Speed"! At the turn, you get the opportunity to recreate momentum off of each wall. Learn how to take advantage of that opportunity from Olympian Chloe Sutton and Courtney Bartholomew! 

  • Accelerate into the wall: The more speed you approach the wall with, the more energy you'll create to leave the wall with speed! Learn the importance of building your tempo into the wall!
  • Fast flip: Getting your feet to the wall quickly is paramount for a fast turn! Practice a fast and tight rotation by learning to use your head, core and by driving your heels to the wall.
  • Powerful pushoff: During a freestyle push off, it is faster to leave the wall on your back rather than spinning onto your side during the rotation. Push off on your back, then rotate to your stomach. 

UNDERWATER DOLPHIN KICKING: Absolutely, undeniably, the fastest way to move through the water! Whether you dolphin kick on your stomach, side or back, understanding the importance of streamlined, underwater speed is vital for every swimmer! Courtney and Chloe will teach you how to make the most of your streamline and underwater kicking, as well as teach you drills on how to improve upon those skills.

  • Tight streamline: The simplest way to maintain your speed is a TIGHT STREAMLINE from fingertips to toes! Our world-class athletes will reinforce to you why they NEVER take streamlining for granted. Every fast swimmer must look like a rocket when they push off the wall!
  • Core Driven: The dolphin kick is a full body movement that takes a lot of core strength. Too many swimmers kick from their knees down. Courtney and Chloe will teach you how to unlock the power of a full body undulation to create incredible power in your underwater dolphin kicks
  • How many kicks: Take advantage of every single kick for better training and racing! Learn to use the up AND down portion of the dolphin kick for better distance per kick and power. Smart racers know their kick count off the start and the walls. We will help you create a goal for how many kicks you should hold yourself accountable to now, and in the future, as you improve. 

FINISH: Races are won and lost at any point throughout, but being out-touched makes one feel like it was all in the finish. In many cases, it was a final stroke too long or short, a touch with the palm, an unneeded breath, or losing your kick. All of these skills will be covered as they are the essentials to a fast finish.

  • Accelerate: Don't slow down in anticipation of the finish. Keep your head down and drive your legs as you approach. 
  • Reach: Get slightly on your side and reach as far as you can before touching under the water with your fingertips. 
ASK QUESTIONS: Swimmers and parents are invited to ask Courtney and Chloe questions during a Q&A session. Gain insight into their training regimen, diet and nutrition, and recovery tactics.

WATCH THE CLINICIANS: Observe Courtney and Chloe swim at full speed and demonstrate a progression of perfectly executed drills to achieve powerful, efficient and fast swimming.

GET UP AND RACE: Race some of the best swimmers in the world and watch their near-flawless technique - achieved by practicing the same drills she will teach you.

Take a photo while wearing Courtney and Chloe's medals, get autographs, and pick up a full color Fitter & Faster Tour 2016-2017 Yearbook and a special welcome bag that contains gifts from our sponsors!

Inquisitive, Educated Swimmers are Faster Swimmers! Sign up TODAY! 
$0 - $139
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