High Performance Speed and Power Camp
Sat, Sep, 28 2019 - Sun, Sep, 29 2019
Brownell Talbot School
400 Happy Hollow Blvd., Omaha, NE 68132
High Performance Speed and Power Camp – Sign up for one or SAVE by signing up for both sessions!
Swimmers can improve in any stroke by learning strategies to developing both their speed and power in the water. In the first session, participants will focus on developing power in their stroke technique and how to get ready for every practice and race with a dynamic warm up. Then in the second session, your swimmer will learn how to increase speed in any race even when they’re tired, dryland training, and important muscle recovery strategies.
This camp will be led by Elite Clinicians and Olympians Brett Hawke and Bruno Fratus! Brett was a two-time Olympian and also a three-time Olympic coach before joining the Fitter and Faster Executive Team. Bruno Fratus is one of Brett’s most accomplished swimmers and one of the fastest in the world today. Scroll down for more details on the curriculum.
Saturday, September 28
11 & Under (Power): Check in 8:30 AM, Clinic 8:45 AM-10:45 AM
11 & Under (Speed): Check in 11:30 AM, Clinic 11:45 AM-1:45 PM
12 & Over (Power): Check in 2:45 PM, Clinic 3:00 PM-5:30 PM
Sunday, September 29
12 & Over (Speed): Check in 7:45 AM, Clinic 8:00 AM-11:00 AM
If you’re a coach, please sign up for the Coaches Clinic.
SAVE: Sign up before prices rise or the sessions fill up!
Brett and Bruno will lead 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.
SESSIONS 1 & 3: 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.
SESSIONS 2 & 4: 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. Olympic coach Brett Hawke and two-time Olympian Bruno Fratus 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 Brett and Bruno 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 Brett and Bruno questions during a Q&A session. Gain insight into their training philosophies, diet and nutrition, and recovery tactics.
Learn the same drills that Brett teaches his swimmers like Bruno to achieve fast and efficient techniques. Then get the chance to practice and get feedback from an Olympic coach!
PUT YOUR SKILLS TO THE TEST
Practice what you've learned by taking your stroke to your top speed with a set from one of the best coaches and one of the best swimmers in the world! Hold on to your form while having the opportunity to challenge yourself.
Take a photo with Brett and Bruno, 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!