High Performance Racing Camp
Sat, Feb, 08 2020 - Sun, Feb, 09 2020
Saturday: Madison Memorial, Sunday: Madison LaFollette High School, Madison, WI 53717
Two-Day High Performance Racing Camp – Sign up for one or SAVE by signing up for all three sessions!
Competitive swimmers looking to be more explosive and powerful have a chance to attend this ideal swim camp. We will be offering two different camps over two days:
High Performance Butterfly & Breaststroke Camp – Swimmers 11 & Under
Speed and Power Racing Camp – Swimmers 12 & Over
This camp will be led by Olympian Scott Weltz! Scott is an exceptional teacher with talent for explaining and demonstrating the technique required for fast racing! Scroll down for more details on the curriculum!
11 & Under:
Saturday @ Madison Memorial: Check in 10:00 AM, Clinic 10:15 AM-12:15 PM
Sunday @ Madison LaFollette High School: Check in 9:00 AM, Clinic 9:15 AM-11:15 AM
12 & Over:
Saturday @ Madison Memorial: Check in 1:15 PM, Clinic 1:30 PM-4:30 PM
Sunday @ Madison LaFollette High School: Check in 12:00 PM, Clinic 12:15 PM-3:15 PM
Scott will lead two sessions 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.
DAY ONE - 11 & UNDER (SATURDAY): HIGH PERFORMANCE BUTTERFLY TECHNIQUE
Olympian Scott Weltz 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 Scott 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. Scott 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 ONE - 12 & OVER (SATURDAY): 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 help swimmers get stronger, 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 in freestyle and butterfly is to add resistance. Many swimmers use expensive equipment such as power rack 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.
DAY TWO - 11 & UNDER (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. Olympian Scott Weltz 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. Scott 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 Scott times his breaststroke for ultimate efficiency.
DAY TWO - 12 & OVER (SUNDAY): SPEED 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 Scott Weltz will also review different strategies for recovery which will allow swimmers to train and compete at the next level.
- 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.
- 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 Scott 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 Scott questions during a Q&A session. Gain insight into his training regimen, diet and nutrition, and recovery tactics.
WATCH THE CLINICIAN
Observe Scott 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 Scott, 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!