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Albuquerque, NM

High Performance Racing Camp

Fri, Jan, 24 2020 - Sun, Jan, 26 2020

Albuquerque Academy Natatorium
6400 Wyoming Blvd NE, Albuquerque, NM 87109

Event Detail

High Performance Racing Camp –  Sign up for one or SAVE by signing up for all three days!

Swimmers ages 11 and under will have four sessions over three days.  Each session will focus on one stroke for a deeper understanding of the core concepts.  Friday will cover freestyle. Saturday’s sessions focus on backstroke and breaststroke. Swimmers will finish on Sunday with butterfly.

Swimmers ages 12 and over will have two sessions designed to refine stroke technique and take their IM racing to the next level.  Saturday will cover butterfly. Saturday’s session will focus on breaststroke and IM transitions.

This clinic will be led by Olympic medalist Kristy Kowal and NCAA All-American Michael Duderstadt!  Their attention to detail and eye for perfect technique will make your participant a faster and more efficient swimmer!  Scroll down for more details on the curriculum. 

Session Times
Friday, January 24
Session #1 (11 & Under) Freestyle: Check in 5:30 PM, Clinic 5:45 PM-7:45 PM

Saturday, January 25
Session #2 (11 & Under) Backstroke: Check in 9:00 AM, Clinic 9:15 AM-11:15 AM
Session #1 (12 & Over) Butterfly & Open Turns: Check in 12:15 PM, Clinic 12:30 PM-3:00 PM
Session #3 (11 & Under) Breaststroke: Check in 3:45 PM, Clinic 4:00 PM-6:00 PM

Sunday, January 26
Session #2 (12 & Over) Breaststroke & IM Transitions: Check in 10:00 AM, Clinic 10:15 AM-12:45 PM
Session #4 (11 & Under) Butterfly: Check in 1:45 PM, Clinic 2:00 PM-4:00 PM

Suggested Participants

Kristy and Michael will lead six sessions: four sessions for swimmers 11 and under and two sessions for swimmers 12 and over. 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

SESSION #1 - JANUARY 24th (11 & UNDER): HIGH PERFORMANCE FREESTYLE TECHNIQUE

Freestyle is the stroke swam more than any other in races and practices. Creating and cultivating good habits now will not only make your swimmer faster but will also reduce the risk for injuries in the long term. Olympic medalist Kristy Kowal and NCAA All-American Michael Duderstadt will lead participants through a progression of freestyle drills. These will allow them to deepen their understanding of each part of the stroke and help create good habits for fast and efficient freestyle technique.

  • BODYLINE: Your swimmer's freestyle will never be fast without a strong bodyline. Your swimmer will reinforce good posture and engage their core to have a strong foundation for a faster freestyle.
  • ROTATION: Participants will learn to utilize their rotation to form more connection and power out of every pull and kick.
  • KICK: Your swimmer will become a stronger and faster kicker 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. Kristy and Michael will also teach swimmers how to get maximum extension and a powerful finish to the stroke! Learn new drills and exercises to get more power from every stroke.
  • BREATH: All swimmers know to keep one goggle in and one goggle out of the water when they take a breath, but do they know when and how long to breathe? Kristy and Michael will show your swimmer how to make each breath more efficient for faster freestyle racing no matter what distance.

SESSION #2 - JANUARY 25th (11 & UNDER): HIGH PERFORMANCE BACKSTROKE TECHNIQUE

Your swimmer understands the core components of backstroke, now begin to master the subtle skills that will help your swimmer compete at a higher level. Participants will practice using their core to create rotation and a balanced stroke, build a powerful pull with a strategic use of stroke rate, and use their kick as a dominant propulsive force.

  • BODY POSITION: Participants will work with Kristy Kowal and Michael Duderstadt to feel and understand how to maintain a neutral spine and head position for less drag and better full body connection in backstroke.
  • ROTATION: The fastest backstrokers in the world use a powerful body rotation to create more power and increase their tempo. Your swimmer will learn how much to rotate, when to rotate, and how to use it for maximum speed and power.
  • KICK: Have you ever noticed how many swimmers’ knees break the surface when they kick in backstroke? This means that the swimmer is kicking with their knees which is less efficient than kicking from their hip. Maintaining maximum propulsion and proper kicking technique will greatly improve your swimmer’s backstroke.
  • PULL: It is very important for swimmers to bend their elbow very early in the pull so that they can get an early catch for an immediate and powerful press back into the water.

SESSION #1 - JANUARY 25th (12 & OVER): BUTTERFLY & OPEN TURNS

Olympic medalist Kristy Kowal and NCAA All-American Michael Duderstadt will work with 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 Kristy and Michael 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. Kristy and Michael 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 butterfly 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.
  • 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.

SESSION #3 - JANUARY 25th (11 & UNDER): 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. Kristy Kowal and Michael Duderstadt 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. Kristy and Michael 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 your clinicians time their breaststroke for ultimate efficiency.

SESSION #2 - JANUARY 26th (12 & OVER): BREASTSTROKE AND IM TRANSITIONS

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. Kristy Kowal and Michael Duderstadt 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. Kristy and Michael 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 your clinicians time their breaststroke for ultimate efficiency.
  • IM TRANSITIONS: The crossover turn is the fastest way to transition from backstroke to breaststroke in an IM race. It has made headlines lately even top swimmers getting disqualified for not doing it correctly. Kristy and Michael will ensure that participants are aware of the rules and able to execute the crossover turn FAST and EFFICIENTLY.

SESSION #4 - JANUARY 26th (11 & UNDER): HIGH PERFORMANCE BUTTERFLY TECHNIQUE

Olympic medalist Kristy Kowal and NCAA All-American Michael Duderstadt will work with 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 Kristy and Michael 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. Kristy and Michael 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 butterfly 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.

ASK QUESTIONS

Swimmers and parents are invited to ask Kristy and Michael questions during a Q&A session. Gain insight into their training regimen, diet and nutrition, and recovery tactics.

WATCH THE CLINICIANS

Observe Kristy and Michael 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 Kristy and Michael, 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!