High Performance Speed & Power Camp
Sat, Apr, 10 2021 - Sun, Apr, 11 2021
2600 Hilyard St, Eugene, OR 97405
APRIL 10 & 11, 2021
High Performance Swim Camp – This two-day camp focuses on building speed and power through technique as well as in and out of the water training. Participants will work with our elite clinicians to develop a deeper understanding of high performance concepts that are incredibly important to racing at an elite level.
This camp will be led by Olympic Swimmer & Coach Brett Hawke and Olympic gold medalists Gary Hall Jr. and Staciana Winfield! Brett, Gary, and Staciana will share their passion for swimming and provide world-class instruction for each swimmer in a fun learning environment. Scroll down for more details on the curriculum.
Group A: Check in 7:30 am. Event 7:45-10:45 am
Group B: Check in: 2:00 pm Event 2:15-4:45 pm
Brett, Gary, and Staciana will lead two sessions for each group based on 50 yd freestyle time standards:
Group A: Boys :26 and faster, Girls :28 and faster
Group B: Boys :27-:38, Girls :29-:39
DAY 1 (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 helps 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 racks to add resistance, but there are many inexpensive items like hand paddles and rubber tubing with a belt that 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 2 (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. Olympian Brett Hawke and Olympic gold medalists Gary Hall Jr. and Staciana Winfield will also review some dryland exercises designed specifically 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, Gary, and Staciana 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, Gary, and Staciana questions during a Q&A session. Gain insight into their training philosophies, diet and nutrition, and recovery tactics for his swimmers. Get to know him and relate to his journey as inspiration for yourself.
Learn the same drills that Brett, Gary and Staciana provide their swimmers 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 two of the best coaches in the world! Hold on to your form while having the opportunity to challenge yourself.
Take a photo with Brett, Gary, and Staciana, 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!