Omaha, NE

Past Clinic: High Performance Stroke Length and Tempo

Sat, Apr, 06 2019 - Sun, Apr, 07 2019

Brownell Talbot School
400 North Happy Hollow Boulevard, Omaha, NE 68132

A description of what was covered at this past clinic is below the upcoming clinics.

Upcoming Swim Clinics and Camps

Within 250 miles of Omaha, NE.

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Past Clinic

Event Detail

Two-Day Swim Camp: Sign up for one or SAVE by signing up for both sessions!

There are two ways to swim faster in each stroke: increasing stroke length and increasing tempo. Maximizing both of these components is vital to your swimmer being able to reach their potential in every race.  However, many swimmers shorten their strokes when they increase their tempo OR they slow down their tempo when they increase their length. At this swim camp there will be four sessions, two for each age group, all working on maximizing stroke length while also achieving a faster tempo in each stroke.

On Saturday participants will work on freestyle and backstroke. Then on Sunday, participants will work on butterfly and breaststroke. Sign up for one or SAVE by signing up for both sessions for your swimmer’s age group!

Your lead clinicians for this camp are Olympian Staciana Winfield and National Champion Felicia Lee! Scroll down for more details on the curriculum.

Suggested Participants

SAVE: Sign up before prices rise or the sessions fill up!

Staciana and Felicia will lead two sessions for swimmers ages 12 & over and two sessions for swimmers ages 11 & under with at least one year of competitive experience. Swimmers younger than 9 years old are not recommended for these clinics without your coach’s recommendation.


Session 1 & 2 (Saturday): Freestyle and Backstroke

Both freestyle and backstroke utilize the same kick, body position, posture, rotation, and an early catch. Each of these components is designed to maximize the distance that your swimmer gets out of every stroke. At these sessions, your swimmer will learn drills and skills to be able to understand how to maximize their length as well as how to add the tempo necessary to race with maximum speed AND efficiency. Olympian Staciana Winfield and National Champion Felicia Lee will be in the water working with each participant to improve their free and back at each of these sessions.

  • FREESTYLE: Increasing distance per stroke starts with reducing drag. Participants will reinforce holding a straight and solid body line and a proper head position so that they can cut through the water with less resistance and travel further with each stroke. Staciana and Felicia will also teach participants how to get an early and powerful press backwards on the water in the arm pull create more length. Adding tempo to the freestyle stroke comes from the rotation. Your swimmer will work to find the right tempo for them for each race from the 50 to the mile.
  • BACKSTROKE: The key areas of backstroke to maximize length and tempo are body position, pull, kick, and rotation. Finding the correct body position in backstroke, including how to keep a neutral head position, reduces drag. Utilizing as much surface area as possible in the arm pull to hold on to more water AND maintaining a fast and powerful kick creates more distance traveled in each stroke. Finally, the rotation allows swimmers to increase their tempo. Staciana and Felicia will work with your swimmer to not only know, but feel how to increase length and tempo in their backstroke.

Session 3 & 4 (Sunday): Butterfly and Breaststroke

Often called the short axis strokes, butterfly and breaststroke have many common attributes in their technique. Both can be challenging strokes to master due to the importance of rhythm and timing. It is difficult to know how long is the proper amount of time to glide! Working on these two strokes together can deepen a swimmer's understanding of the technique required to swim with more efficiency and speed.

  • BUTTERFLY: It is a delicate balancing act to figure out how to maximize power and fluid rhythm in one of the most dynamic athletic strokes. Depth is an important component to a fast fly including how deep to pull, kick, and press. Too deep and your swimmer will create drag, but too shallow and your swimmer won't be able to create the power necessary to race fast. Work with a butterfly National Champion to find the rhythm and technique to swim butterfly with more speed, efficiency, and power by learning from Felicia Lee!
  • BREASTSTROKE: The most challenging attribute that breaststrokers must have in order to race fast is patience. Timing is extremely important and knowing the correct amount of glide takes a lot of practice. Staciana Winfield will help participants feel fast and efficient timing as well as how to get more power and less drag throughout each component of breaststroke at these sessions.


Swimmers and parents are invited to ask Felicia and Staciana questions during a Q&A session. Gain insight into their training regimen, diet and nutrition, and recovery tactics.


Observe Felicia and Staciana swim at full speed and demonstrate a progression of perfectly executed drills to achieve powerful, efficient and fast swimming.


Swimmers will get to practice what they've learned by taking their stroke to your top speed with two of the best swimmers in the world! They'll work on holding onto their form while challenging themselves.

Take a photo while wearing Felicia and Staciana's medals, get autographs, and a gift from TYR Sport!

Inquisitive, Educated Swimmers are Faster Swimmers! Sign up today!

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