Past Clinic: High Performance Freestyle & Race Strategy Camp
Fox Valley Family YMCA
3875 Eldamain Rd,
Plano,
IL 60545
A description of what was covered at this past clinic is below the upcoming clinics.
Upcoming Swim Clinics and Camps
Within 250 miles of Plano, IL.
Past Clinic
Introduction
We are looking forward to this 2-day swim camp in Plano, IL on November 13 & 14, 2021! Sign up for individual sessions or SAVE when you purchase a 2-day camp bundle! Click the register now button to sign up!
Comprehensive Freestyle Racing Camp: Ages 11 & under
Race Strategy & Execution: 200's and The 500!: Ages 12 & older
Click the Curriculum Menu below for details on what your swimmer will learn!
Session sizes are limited to no more than 24 participants to ensure the highest level learning experience!
Select a curriculum below
Race Strategy & Execution Camp: 200's & The 500! (12 & older) - Nov 13 & 14, 2021
Each elite swimmer has a way to break down their mid-distance events so that their race plan enhances their strengths and minimizes their weaknesses. Some swimmers will take the race out fast and hope to hang on at the finish; some will save their energy and finish strong, while others will hit consistent splits to balance those two strategies. This swim camp is designed to help answer that question by developing YOUR specific 200's race strategies in ANY stroke and 500 race strategies. Day 1 will focus on 200 Race Strategies across all stroke. Day 2 will focus on Race Strategies for the 500.
- Distance Per Stroke: One way to increase a swimmer's efficiency is to take fewer strokes. Counting the number of strokes and improving technique to decrease that number will save energy. However, taking more strokes per length may be faster, especially in "shorter" events. Participants will work with Elite Clinician Kat Simonovic to find the appropriate distance per stroke for their 200's & 500's.
- 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 swim as fast as possible in their 200 & 500 events!
- Pacing: Every swimmer strategizes their 200 & 500-yard races differently! Our clinicians will demonstrate the advantages and disadvantages of the main pace approaches. Kat will present different strategies for swimming mid-distance events: some swimmers focus on each 100, balancing "front end speed" and "back end speed." Experimenting and learning new techniques will allow swimmers to improve their 200's & 500's and swim confidently!
- Utilizing Splits, Intervals & Sets: Swimmers will work with our clinicians on using splits, intervals, and sets to their advantage while training. Swimmers can take their ideal race times and break them down into splits, guiding them on what times they should be hitting in practices. As they progress, swimmers can hold those times during different intervals during their sets! If you don't do it in practice, it won't happen in a meet!
- Mental Toughness: The 200 & 500 both require mental toughness, unlike any of the other events. You have to have the ability to push through the fatigue that will inevitably hit and maintain the focus required to finish strong. Kat will give your swimmer tools to achieve and maintain a strong mindset for 200's in any event & the 500 free.
- Video Race Reference: Before you arrive at the camp, you will receive videos of world-class swimmers racing the SAME race with VERY different strategies to visually compare different tactics!
Comprehensive Freestyle Racing Camp (11 & under) - Nov 13 & 14, 2021
Swimmers will take their training and racing to the next level at this Comprehensive Freestyle Racing Camp! Freestyle is the first stroke that many swimmers often learn first. Since your swimmer has been swimming it the longest, it might seem as though they don't need to work on the details anymore. This is NOT TRUE! Even the world's best swimmers work on their strokes regularly. As growing athletes, focusing on freestyle technique is incredibly important to create more efficient and powerful strokes.
- NOVEMBER 13: HIGH PERFORMANCE FREESTYLE TECHNIQUE: Creating and cultivating good habits will make swimmers faster and reduce the risk for injuries in the long term. Kat Simonovic will be in the water and on deck leading participants through drills that will strengthen their body line, catch, kick, pull, and breath. These skills will deepen their understanding of each part of the stroke and help create good habits for fast and efficient freestyle techniques.
- Bodyline: A swimmer's freestyle will never be as fast as it could be without a strong, hydrodynamic bodyline. Even the slightest adjustment of the chin, neck, and/or back can make a huge difference. Participants will learn to practice good posture and engage their core to have a strong foundation for a faster freestyle.
- Rotation: Freestyle should not be swum with flat and static hips. When an athlete swims flat, they are bulldozing through the water AND they're losing stroke power because their catch and kick become limited. A swimmer's fastest freestyle comes when their body is rotating around their spine with each stroke. Participants will learn to utilize their rotation to form a powerful connection from head to toe with every stroke.
- 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, also known as "the catch". Kat will work with swimmers on how to get the maximum extension and a powerful finish to the stroke.
- Breath: Timing is everything! Kat will work with the participants on how to make each breath more efficient for faster freestyle racing no matter what distance.
- NOVEMBER 14: FREESTYLE RACING AND TRAINING SKILLS: The technique for swimming a fast freestyle race changes depending on the distance. Learning 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 the first day of the camp.
- 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 require increasing 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 the event's distance and the athlete's fatigue level will help participants produce the fastest times possible in their races.
- Pacing: When racing, many swimmers will prioritize tempo over distance per stroke, which causes them to take a higher number of shorter strokes on each length. This is an inefficient way to swim and can cause a swimmer to race much slower and fatigue quicker. At this session, Kat will help participants refine their stroke count and tempo to utilize their strengths to race faster in any distance!
- Training Freestyle: Also included in this session is a training set designed by Kat 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!
Ages 11 & Under: (Both days) Check in 11:45 AM, Clinic 12-2:30 PM Ages 12 & Over: (Both days) Check in 3 PM, Clinic 3:15-6:15 PM
ASK QUESTIONS
Swimmers and parents are invited to ask the clinicians questions during a Q&A session. Gain insight into their training regimen, diet and nutrition, and recovery tactics.
WATCH THE CLINICIANS
Observe 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 Gift!
Kat Simonovic
Refine and perfect technique required for fast racing with Kat Simonovic! Kat is a 2016 Olympian who has helped participants at her camps around the country capitalize on their natural talents in order to race faster. Learn from Kat and improve by attending this camp.
Inquisitive, Educated Swimmers are Faster Swimmers! Sign up today!
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