Haven Beach, NJ
High Performance Butterfly & Breaststroke Racing
Tue, Jul, 28 2020 - Thu, Jul, 30 2020
Haven Beach Club
1 West Kentucky Ave., Haven Beach, NJ 08008
Three-Day Swim Camp – Sign up for one or SAVE by signing up for both sessions!
The camp will strengthen your swimmer’s skills in the short axis strokes, allowing them to swim faster and more efficiently! Tuesday will cover butterfly. Wednesday will focus on breaststroke. On Thursday, participants will take their racing to the next level by refining their turns and underwaters.
This camp will be led by Coach Jack Roach and World Champion Katrina Konopka! Scroll down for more details on the curriculum.
Session Times (All Days):
11 & Under: Check in 2:45 PM, Clinic 3:00 PM-5:00 PM
12 & Over: Check in 5:45 PM, Clinic 6:00 PM-8:00 PM
Social Distancing: Fitter and Faster is following all guidelines as it relates to COVID-19 as set by the CDC, NIH and local authorities. This camp will have limits on the number of swimmers per lane to maintain social distance. We also ask for you to please drop your swimmers off at the sign-in table and to pick your swimmers up after the clinic. If a waitlist is established, please join it. If enough people enter the waitlist we will plan for additional sessions! THANK YOU!
Jack and Katrina will lead three sessions for swimmers ages 12 & over and three sessions for swimmers ages 11 & under with at least one year of competitive experience. Swimmers younger than 9 years old are not recommended for these clinics without your coach’s approval.
DAY 1 (TUESDAY): HIGH PERFORMANCE BUTTERFLY TECHNIQUE
Coach Jack Roach and World Champion Katrina Konopka will work with the participants to improve on the complexities of balancing power and fluid rhythm in one of the most dynamic athletic movements. Elite butterfliers maintain forward momentum by setting an immediate high catch with a perfectly timed kick. They are committed to a breathing pattern, perfecting their distance per stroke, and maintaining a horizontal body position - become committed to these same skills...make them YOUR habits.
- BODY POSITION: Elite butterfliers focus on driving their momentum forward with minimal drag by keeping their heads low and hips high. Participants will work with Jack and Katrina on establishing and maintaining the proper body position.
- KICK: Each butterfly stroke has two equally strong and well-timed kicks. Work on how and when to kick in butterfly for maximum speed.
- PULL: Long and smooth strokes will allow your swimmer to have a more efficient butterfly. Jack and Katrina will teach participants to get an early catch on the water for more power in each stroke.
- BREATH: The most common mistakes swimmers make in fly occur during the breath. Swimmers will work on low and efficient breaths as well as WHEN to breathe so that they can swim more efficiently on the breath stroke.
DAY 2 (WEDNESDAY): HIGH PERFORMANCE BREASTSTROKE TECHNIQUE
More than any other stroke, breaststroke is the most varied. Out of the eight finalists at the Olympic Games you might see eight different styles of strokes! Without fail, your swimmer's timing and ability to eliminate resistance are both hallmarks of an efficient and powerful breaststroker. Your swimmer has the foundation, now learn from the expert how to utilize your core and hip drive to create a fluid and more forward driving stroke.
- BODY POSITION: The best swimmers in the world learn at a young age about the importance of being patient with their stroke and trusting their "glide position". Too many young swimmers rush their stroke, create "drag" (i.e. slow themselves down) and exhaust themselves. Jack Roach and Katrina Konopka will work with participants to maintain a better body position for a more efficient breaststroke.
- KICK: The three parts of the kick are hips, knees, and feet. Jack and Katrina will work with participants to kick with power from their hips while keeping their knees close and feet wide. The kick is about 80% of the power in breaststroke. Get more out of each kick for a faster breaststroke!
- PULL: Participants in this session will learn drills to encourage them to keep their hands and elbows high on the water throughout the entire pull, thereby minimizing resistance and maintaining speed.
- TIMING: A fast breaststroke is all about the rhythm! The proper timing will make your stroke fast, smooth and less taxing on your body. Learn how Jack and Katrina time their breaststroke for ultimate efficiency.
DAY 3 (THURSDAY): OPEN TURNS & UNDERWATERS
Races are often won and lost because of the quality of turns and underwaters of the competitors. Many people don't realize this, but the push-off and streamline from the wall after a turn SHOULD BE the fastest a swimmer will go while in the water other than the streamline after a dive. Even elite level swimmers often add in extra movements on their turns that slow them down. At this session, Coach Jack Roach and World Champion Katrina Konopka will work with each participant to maintain their momentum at these key points in a race.
- OPEN TURNS: Think about the open turn differently! Your swimmer should not be making an open turn to touch the wall and swim the next lap; if they’re doing this, they are actually stopping and then trying to regain speed. An expertly executed open turn involves spinning backwards, enabling your swimmer to carry momentum into the push off.
- UNDERWATER DOLPHIN KICKING: The fastest swimmers know how to weaponize their dolphin kicking. It is 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!
- BREASTSTROKE PULLOUTS: The best breaststrokers are faster under the water than on the surface! Learn the components and sequence of movements that make up a fast underwater breaststroke pullout. With the proper body position and timing, a swimmer's pullout will take them almost to the other side of the pool faster than you could imagine.
Swimmers and parents are invited to ask Jack and Katrina questions during a Q&A session. Gain insight into their training regimen, diet and nutrition, and recovery tactics.
Learn the same drills that Jack teaches his elite swimmers like Katrina to achieve fast and efficient techniques. Then get the chance to practice and get feedback from an Olympic coach!
PUT YOUR SKILLS TO THE TEST
Swimmers will get to practice what they've learned by taking their stroke to 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 Jack and Katrina, get autographs, and ALL PARTICIPANTS receive a FREE Fitter and Faster Collector’s Bag Tag for each day they are at the camp. Collect all 37 and trade with your friends!!