Past Clinic: High Performance Racing Camp
Winchester Swimplex
251 Old Estill Springs Rd.,
Winchester,
TN 37398
A description of what was covered at this past clinic is below the upcoming clinics.
Upcoming Swim Clinics and Camps
Within 250 miles of Winchester, TN.
Past Clinic
Introduction
Two-Session High Performance Racing Camp - Sign up for one or SAVE by signing up for both sessions!
Swimmers ages 11 and under will focus on developing specific skills to help them in any race. Saturday’s session will cover fast flip turns and open turns. On Sunday, swimmers will refine their technique in freestyle and backstroke for faster and more efficient racing!
Swimmers ages 12 and over will have two sessions focused on developing their explosive power and speed. On Saturday, participants will focus on explosive starts and powerful underwater dolphin kicking. Then on Sunday, your swimmer will learn how to increase speed in any race. All swimmers 12 and over should bring fins and paddles to this camp.
Your clinician for this camp is NCAA Champion Maddy Banic! She will share knowledge that helped her become one of the fastest swimmers in the country and help make your swimmer faster and smarter! Scroll down for more details on the curriculum.
Session Times (Both Days):
11 & Under: Check in 9:15 AM, Clinic 9:30 AM-11:30 AM
12 & Over: Check in 12:45 PM, Clinic 1:00 PM-3:00 PM
Suggested Participants
SAVE: Sign up before prices rise or the sessions fill up!
Maddy 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.
Curriculum
DAY 1 (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. NCAA Champion Maddy Banic 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.
DAY 1 (12 & OVER, SATURDAY): STARTS AND UNDERWATER DOLPHIN KICKING
The start is your swimmer’s opportunity to cover as much ground as possible in a very short period of time with great efficiency and momentum heading into a tight streamline streamline. There are countless intricacies to performing a start, and it will only improve with practice. Maddy Banic has spent countless hours practicing starts and underwater dolphin kicking and will show your swimmer how to be explosive and efficient with each movement.
- STARTS: Your swimmer’s proper hand and foot placement on the block can allow them to drive forward with a lot of explosive power. Maddy 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.
- 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 (11 & UNDER, SUNDAY): HIGH PERFORMANCE FREESTYLE AND BACKSTROKE
Freestyle and backstroke are called the “long axis” strokes because swimmers rotate their hips and torso from side to side. Freestyle and backstroke utilize the same kick, body position, posture, rotation, and an early catch; improve these complex skills to become a faster and more powerful swimmer! NCAA Champion Maddy Banic will cover drills and skills to break down these strokes into easy-to-understand movements that will come together for a faster, stronger, and more efficient stroke technique.
- FREESTYLE: Participants will reinforce holding a straight and solid body line so that they can cut through the water with less drag. Practice keeping a still and low head position (especially during the breath!) while driving a strong flutter kick. Maddy will also teach participants how to get an early and powerful press backwards on the water in the arm pull to get more out of every stroke. From the 50 to the mile, your swimmer will learn skills that will allow them to drop time in every freestyle race.
- BACKSTROKE: Engaging the core not only allows swimmers to swim stronger, but it also allows them to hold the proper body position. Maddy will help participants learn the importance of rotation and how to use it to their advantage for more power in each stroke. The arm pull in backstroke should press the water all the way through using the whole arm to achieve maximum propulsion. Backstrokers are often the fastest kickers on their teams, find out why and learn to have a stronger kick!
DAY 2 (12 & OVER, SUNDAY): 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. Maddy Banic 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 Maddy 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!
ASK QUESTIONS
Swimmers and parents are invited to ask Maddy questions during a Q&A session. Gain insight into her training regimen, diet and nutrition, and recovery tactics.
WATCH THE CLINICIAN
Observe Maddy 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 Maddy, 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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