Cottonwood Heights, UT
High Performance Racing Camp
Fri, Sep, 20 2019 - Sat, Sep, 21 2019
Cottonwood Heights Recreation Center
7500 S 2700 E, Cottonwood Heights, UT 84121
Two-Session High Performance Racing Camp – Sign up for one or SAVE by signing up for both sessions!
At this camp, swimmers will focus on developing specific skills to help them in any race. Swimmers 12 and up will have two sessions focused on developing their speed and power in the water. In Friday evening’s session, participants will focus on developing power. Then on Saturday afternoon, your swimmer will learn how to increase speed in any race.
Swimmers 11 and under will have two sessions on Saturday to focus on developing explosive power in two important skills: first they will focus on powerful starts. Then in the second session, participants will cover flip turns and open turns.
Leading each session will be three time Olympian Glenn Snyders! Glenn is from New Zealand, a country not historically known for its swimming, but he used his strong focus on stroke technique and work ethic to become a national record holder in multiple events and international medalist. Scroll down to read more about the curriculum!
Friday, September 20
12 & Over (Power): Check in 4:15 PM, Clinic 4:30 PM-7:30 PM
Saturday, September 21
11 & Under (Starts): Check in 8:45 AM, Clinic 9:00 AM-11:00 AM
11 & Under (Turns): Check in 11:45 AM, Clinic 12:00 PM-2:00 PM
12 & Over (Speed): Check in 3:15 PM, Clinic 3:30 PM-6:30 PM
SAVE: Sign up before prices rise or the sessions fill up!
Glenn will be in the water leading four sessions – two for each age group. This camp is designed for swimmers with at least one year of competitive experience and is not recommended for swimmers younger than 8 years old without a coach’s approval.
SESSION 1 (12 & OVER, FRIDAY): DEVELOPING POWER AND DYNAMIC WARM UP
Developing power is one way for your swimmer to continue to get better in the water! While strength training helps swimmers gain muscle, working on power exercises in the water helps to strengthen swimming specific movements. Developing power will help your swimmer be more efficient and stronger in the water!
- IMPROVING POWER IN STROKE TECHNIQUE: Swimmers are taught to decrease their resistance in the water for a faster stroke, but ADDING resistance causes swimmers to alter their technique and highlight any deficiencies. Removing that resistance then allows swimmers to feel those differences in technique and build power in their stroke technique.
- RESISTANCE TRAINING: One of the best ways to build power is to add resistance. Many swimmers use expensive equipment such as power racks to add resistance, but there are many inexpensive items like hand paddles and rubber tubing with a belt have the same effect. Even swimming with a T-shirt and shoes in the water can help add resistance and develop power!
- DYNAMIC WARM UP: Get ready for every practice and competition with a short dynamic warm up routine! A combination of light cardio exercises and dynamic stretches, this is an excellent way to get the blood flowing to the muscles and loosen joints to prepare for training and racing. Being properly warmed up will also help prevent injuries.
SESSION 2 (11 & UNDER, SATURDAY): EXPLOSIVE STARTS
Whether in an individual event or a relay, the start is your swimmer’s opportunity to cover as much ground as possible in a very short period of time. There are countless intricacies to performing a start and your swimmer will only get better with practice. Olympian Glenn Snyders will break down these important movements that begin each race.
- STARTS: Your swimmer’s proper hand and foot placement on the block can allow them to drive forward with a lot of explosive power. Glenn will work with your swimmer to find the best position on the block as well as how to launch their body forward efficiently into a tight streamline and enter the water through a small hole.
SESSION 3 (11 & UNDER, SATURDAY): FLIP TURNS & OPEN TURNS
Focusing on having faster turns is an easy way to drop time and win close races. Elite swimmers maintain their momentum through a quick turn and have a powerful push off every wall. Glenn Snyders will lead participants through a series of drills to have compact, fast turns in any race. It’s easy for swimmers to have lazy turns when they are tired, but by learning the correct technique and practicing daily, your swimmer can gain speed on each turn.
- FLIP TURNS: Your swimmer will learn to carry their momentum through the turn to get in and out of every wall faster. Swimmers will practice accelerating into the wall, using their core and arms to get through the turn, and planting the feet on the wall for a powerful push off in the perfect streamline. Swimmers will learn drills and exercises to help them master this athletic skill!
- 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 4 (12 & OVER, SATURDAY): SPEED, DRYLAND, AND RECOVERY
Swimmers can greatly change their race strategy by adjusting just two aspects of their stroke - distance per stroke and tempo. For example, it might be faster for one swimmer taking long slow strokes, while another swimmer may be better suited for more strokes at a higher rate. Olympian Glenn Snyders will also review some dryland exercises designed especially for developing strength and power in swimmers as well as techniques for recovery from dryland and swimming workouts.
- DISTANCE PER STROKE: One way to increase efficiency is to take fewer strokes. Counting the number of strokes and improving technique to decrease that number will save energy. On the other side, it may be faster to take more strokes per length, especially in shorter events.
- TEMPO: Your swimmer’s tempo is how fast or slow they complete each stroke. Having a slower tempo allows swimmers to conserve energy by taking fewer strokes, while a faster tempo is more tiring but much faster. Changing tempo based on event distance and fatigue level will help your swimmer swim as fast as possible.
- DRYLAND FOR SWIMMING: Dryland training is designed to build strength, increase flexibility and to become a more well-rounded and agile athlete. Swimmers will learn age appropriate, simple body weight exercises that will strengthen their core and major muscle groups to complement the training done in the pool.
- MAINTAINING TECHNIQUE THROUGH FATIGUE: When your swimmer gets tired, it’s the easy choice to revert to sloppy technique in order to make the interval and finish the set. Choosing to focus on technique through fatigue is the difficult decision, but more beneficial in the long run. Your swimmer will learn from Glenn how to handle fatigue in practice and races.
- RECOVERY: While training is important for swimming faster and gaining strength, recovery is just as important to make sure that you can keep training at a high level. While you can buy fancy products to help you recover, some of the most important things like getting enough sleep, staying hydrated, and stretching before and after practice are free!
Swimmers and parents are invited to ask Glenn questions during a Q&A session. Gain insight into his training regimen, diet and nutrition, and recovery tactics.
WATCH THE CLINICIAN
Observe Glenn 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 one of the best swimmers in the world! They'll work on holding onto their form while challenging themselves.
Take a photo with Glenn, 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!