All competitive swimmers ages 9 & Over will work on the fine details of two of the most dynamic strokes In swimming, the butterfly and breaststroke. Swimmers will also work on powerful and explosive starts and turns to catapult them ahead of their competition. Olympian Norbert Szabo will lead this clinic!

October 23 (session 1): STARTS, UNDERWATERS & BREAKOUTS

The start sets up a swimmers race. The more power off the block, the better! There are countless intricacies to performing an explosive start, followed by an efficient and dominating underwater. Elite Clinician Norbert Szabo has spent countless hours practicing starts and underwater dolphin kicking and will work with swimmers on being explosive and efficient with each movement.

• STARTS: Norbert will work with swimmers to find their best position on the block as well as how to powerfully launch off into a tight streamline. Swimmers will also discover their optimal reaction time to get off the blocks fast and ahead of their competition.
• UNDERWATER DOLPHIN KICKING: The fastest swimmers know how to weaponize their underwater. It's the quickest way to move through the water! Understanding the importance of streamlined underwater speed is vital for every level of swimmer.
• BREAKOUTS: Many swimmers add movement within their breakout that creates drag and destroys all of the power created during their underwaters. Participants will work on timing their breakouts to accelerate to explode into the lap.

October 23 (session 2): High Performance Butterfly Technique

Norbert Szabo will work with the participants to improve on the complexities of balancing power and fluid rhythm in one of the most dynamic athletic movements. Elite butterfliers maintain forward momentum by setting an immediate high catch with a perfectly timed kick. They are committed to a breathing pattern, perfecting their distance per stroke, and maintaining a horizontal body position - become committed to these same skills...make them YOUR habits.

• BODY POSITION: Elite butterfliers focus on driving their momentum forward with minimal drag by keeping their heads low and hips high. Participants will work with their clinicians on establishing and maintaining the proper body position.
• KICK: Each butterfly stroke has two equally strong and well-timed kicks. Work on how and when to kick in butterfly for maximum speed.
• PULL: Long and smooth strokes will allow swimmers to have a more efficient butterfly. The clinicians will teach participants to get an early catch on the water for more power in each stroke.
• BREATH: The most common mistakes swimmers make in fly occur during the breath. Swimmers will work on low and efficient breaths as well as WHEN to breathe so that they can swim more efficiently on the breath stroke.

October 24 (session 3): FLIP TURNS, OPEN TURNS & FINISHES

Focusing on having faster turns is an easy way to drop time and win close races. Elite swimmers maintain their momentum through a quick turn and powerfully push off every wall. Norbert will lead participants through a series of drills to have compact, fast turns in any race.

• FLIP TURNS: Swimmers will work on what techniques carry their momentum through the turn to get in and out of every wall faster. Participants will also practice accelerating into the wall, using their core and arms to get through the turn, and planting the feet on the wall for a powerful push-off in the perfect streamline.
• OPEN TURNS: Swimmers should not just go through the motions of an open turn; if they’re doing this, they are actually stopping and then trying to regain speed. An expertly executed open turn involves carrying momentum from one lap into the next. Swimmers will work with Norbert to nail an efficient and quick open turn.
• FINISHES: Races can be won or lost by hundredths of a second, and many races come down to the last few strokes. Swimmers will reinforce their kick to accelerate into the wall, time their stroke for a perfect arm extension, and keep their head down to out touch the competition.

October 24 (session 4): High Performance Breaststroke Technique

More than any other stroke, breaststroke is the most varied. Out of the eight finalists at the Olympic Games viewers might see eight different styles of strokes! Without fail, a swimmer's timing and ability to eliminate resistance are both hallmarks of an efficient and powerful breaststroker. Each participant has the foundation, now learn from the expert how to utilize the core and hip drive to create a fluid and more forward driving stroke.

• BODY POSITION: The best swimmers in the world learn at a young age about the importance of being patient with their stroke and trusting their "glide position". Too many young swimmers rush their stroke, create "drag" (i.e. slow themselves down) and exhaust themselves. Norbert will work with participants to maintain a better body position for a more efficient breaststroke.
• KICK: The three parts of the kick are hips, knees, and feet. The clinicians will work with participants to kick with power from their hips while keeping their knees close and feet wide. The kick is about 80% of the power in breaststroke. Get more out of each kick for a faster breaststroke!
• 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 the stroke fast, smooth and less taxing on the body. Learn how Norbert times his breaststroke for ultimate efficiency.