Past Clinic: High Performance Butterfly and Breaststroke Racing
Sunrise Recreation and Park District - Rusch Pool
7801 Auburn Blvd,
Citrus Heights,
CA 95610
A description of what was covered at this past clinic is below the upcoming clinics.
Upcoming Swim Clinics and Camps
Within 250 miles of Citrus Heights, CA.
Past Clinic
Introduction
Two-Day Swim Camp - Sign up for one or SAVE by signing up for both sessions!
(Please note this camp was originally scheduled for August 22 & 23, but has been rescheduled for September 5 & 6 due to the fires and air quality in Northern California)
This camp will focus on strengthening technique for the two strokes that require the most precise timing and rhythm for more efficient and faster swimming. Saturday will cover butterfly. Sunday will focus on breaststroke.
Leading each session of this camp are Olympic medalist Kim Vandenberg and World Championship swimmer Tiffany Sudarma! Kim and Tiffany are very knowledgeable and enthusiastic clinicians with the ability to relate with swimmers of all abilities. Scroll down for more details on the curriculum.
Session Times (Both Days):
Ages 10-13: Check in 9:00 AM, Clinic 9:15 AM-12:15 PM
Ages 12 & Over: Check in 1:00 PM, Clinic 1:15 PM-4:15 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!
Suggested Participants
Kim and Tiffany will lead two sessions for each age group. This camp is recommended for swimmers with at least one year of competitive swimming experience. Swimmers younger than 8 years old are not recommended without their coach's approval.
Curriculum
DAY 1 (SATURDAY): HIGH PERFORMANCE BUTTERFLY TECHNIQUE
Olympic medalist Kim Vandenberg and World Championship swimmer Tiffany Sudarma 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 Kim and Tiffany 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. Kim and Tiffany 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.
- 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!
DAY 2 (SUNDAY): 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. Kim Vandenberg and Tiffany Sudarma 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. Kim and Tiffany 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 Kim and Tiffany time their breaststroke for ultimate efficiency.
- 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 from Kim and Tiffany. 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.
ASK QUESTIONS
Swimmers and parents are invited to ask Kim and Tiffany questions during a Q&A session. Gain insight into their training regimen, diet and nutrition, and recovery tactics.
WATCH THE CLINICIANS
Observe Kim and Tiffany 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 two of the best swimmers in the world! They'll work on holding onto their form while challenging themselves.
Take a photo with Kim and Tiffany, 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!!
Inquisitive, Educated Swimmers are Faster Swimmers! Sign up today!
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