This is a specialized 2-day camp designed to focus on the similar attributes of short-axis and long-axis strokes. By grouping similar strokes together and working on the commonalities, swimmers will strengthen and improve the nuances of each individual stroke. This results in faster, more efficient swims! On day 1, Swimmers will work on Freestyle and Backstroke together. On Day 2, Participants will focus on Butterfly & Breaststroke together.

November 20: High Performance Commonalities: Backstroke & Freestyle

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, and rotation; improve these complex skills to become a faster and more powerful swimmer! Emma Reaney and Amini Fonua will demonstrate 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.

• BODY POSITION: Engaging your core not only allows you to have stronger swims but also helps form a proper body position for both backstrokes and freestyle. Participants will reinforce holding a straight and solid body line so that they can cut through the water with less drag.
• ROTATION: The fastest backstrokers and freestylers in the world use their hips to drive their body's rotation. This creates more power and increases their tempo while taking stress off of your shoulders and arms. Swimmers will learn how much to rotate and the timing of rotation for maximum speed and power.
• KICK: A fast kick is a motor behind a swimmer's backstroke or freestyle stroke! Participants will get the maximum power from each kick by driving up and down with equal force in each direction, kicking from the hip, and balancing each kick's depth and tempo!

November 21: High Performance Commonalities: Butterfly and Breaststroke

Discover the commonalities between the butterfly and breaststroke and use the similarities to strengthen your swims! Participants will work with Emma Reaney and Amini Fonua to improve on the mechanical components of their butterfly and breaststroke, using the similarities of both to improve efficiency, technique, and overall speed for both strokes!

• BODY POSITION: Elite butterfliers and breaststrokers focus on driving their momentum forward with minimal drag by keeping their heads low and hips high. By maintaining proper body position, swimmers in short axis strokes can spear through the water with significantly less drag. At this session, you will work on establishing and maintaining a proper body position for faster swimming.
• UNDULATION: Both breaststroke and butterfly have similar body movements in their strokes. There is a soft rising and falling motions that happens within both strokes. Swimmers at this session will work on the proper undulation form and use it to build fluidity and momentum in their short axis strokes.
• TIMING: A fast butterfly or breaststroke comes down to timing and rhythm. If either of these things are off, you will definitely feel it! Swimmers will work on the proper timing to make either stroke fast, smooth and less taxing on your body.

Over two days, competitive swimmers in the 13 & Over group and 10 & Over group will work on the technical nuances of breaststroke and backstroke swims! Swimmers on day 1 will focus on breaststroke technique. On day 2, swimmers will focus on backstroke technique.

November 20: HIGH PERFORMANCE BREASTSTROKE TECHNIQUE

More than any other stroke, breaststroke is the most varied. Out of the eight finalists at the Olympic Games, you might see eight different styles of strokes! A swimmer's timing and ability to eliminate resistance are both hallmarks of an efficient and powerful breaststroker. Participants have the foundation; now, they will work with Emma Reaney and Amini Fonua on utilizing core and hip drive to create a fluid and more forward driving stroke.

• BODY POSITION: The best swimmers in the world learn about the importance of being patient with their stroke and trusting their "glide position" at a young age. Many swimmers rush their stroke, create "drag," and exhaust themselves. Emma Reaney and Amini Fonua will work with participants to maintain a better body position for a more efficient breaststroke.
• KICK: The kick is about 80% of the power in breaststroke. Emma Reaney and Amini Fonua will work with participants to polish up their kick resulting in the ultimate propulsion forward!
• PULL: Participants in this session will learn drills to encourage them to keep their hands and elbows high on the water throughout the entire pull, thereby minimizing resistance and maintaining speed.
• TIMING: A fast breaststroke is all about the rhythm! The proper timing will make your stroke fast, smooth, and less taxing on the body. Learn how elite swimmers times their breaststroke for ultimate efficiency.

November 21: HIGH PERFORMANCE BACKSTROKE TECHNIQUE

Begin to master the subtle skills that help swimmers compete at a higher Backstroke level. Participants will practice using their core to create rotation and a stable and balanced stroke, build a powerful pull with strategic use of stroke rate, and use their kick as a dominant propulsive force.

• BODY POSITION: Participants will work with Emma Reaney and Amini Fonua to feel and understand how to maintain a neutral spine and head position for less drag and a better, full-body connection in backstroke.
• ROTATION: The fastest backstrokers in the world use a powerful rotation to create more power and increase their tempo. Swimmers will discover how much to rotate, when to rotate, and use it for maximum speed and power.
• KICK: If a swimmer is kicking from their knees, it is less efficient than kicking from the hip. Emma Reaney and Amini Fonua will help swimmers maintain maximum propulsion with the proper kicking technique.
• PULL: Swimmers need to bend their elbow very early in the pull so that they can get an early catch for an immediate and powerful press back into the water. Participants will work on timing their catch to pull the greatest amount of water possible!