Past Clinic: High Performance Speed & Power Camp
Raleigh Swim Center
3500 SW 78th Ave,
Portland,
OR 97225
A description of what was covered at this past clinic is below the upcoming clinics.
Upcoming Swim Clinics and Camps
Within 250 miles of Portland, OR.
Past Clinic
Introduction
FEBRUARY 20 & 21, 2021
Two-Day High Performance Sprint and Speed & Power Camp - At this camp, swimmers 12 and over will focus on developing power in their stroke technique and how to get ready for every practice and race with a dynamic warm up on Saturday. Then on Sunday, they will learn how to increase speed in any race even when they’re tired, dryland training, and important muscle recovery strategies.
Session sizes are limited to no more than 24 participants to ensure the highest level learning experience!
This camp will be led by Coach Atiba Wade and Olympic Trials qualifier Michael Salazar! Scroll down for more information about the curriculum.
Suggested Participants
This camp is designed for swimmers ages 12 & over. Atiba and Michael will lead two sessions per camp for each group based on time standards.
[popup_trigger id="118468" tag="span" classes="blue-link"]For Time Standards AND Session Times >>> CLICK HERE[/popup_trigger]
Curriculum
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 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 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. Coach Atiba Wade and Olympic Trials qualifier Michael Salazar 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 Atiba and Michael 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 expensive 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 Atiba and Michael questions during a Q&A session. Gain insight into their training regimens, diet and nutrition, and recovery tactics.
WATCH THE CLINICIANS
Observe Atiba and Michael 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 your top speed with two of the best swimmers and coaches in the world! They'll work on holding onto their form while challenging themselves.
Take a photo with your Atiba and Michael, 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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