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Bethel Park, PA

Comprehensive Freestyle & Backstroke Camp Series

Sat, Apr, 24 2021 - Sun, Aug, 29 2021

Bethel Park High School
309 Church Rd, Bethel Park, PA 15102

Introduction

Comprehensive Freestyle & Backstroke Camp Series – This is a two part swim camp series where each camp will allow swimmers to improve on essential skills, techniques, and strategies to race faster! Each camp is two days long and will be led by our Elite Clinicians who swam at the highest level and are exceptional teachers with talent for explaining and demonstrating the technique required for fast racing!

  • April 24 & 25: Comprehensive Freestyle Racing Camp
  • August 28 & 29: Comprehensive Backstroke Racing Camp

Session sizes are limited to no more than 24 participants to ensure the highest level learning experience!

Scroll down for more details on the curriculum!

Suggested Participants

The clinicians will lead two sessions per camp for each group based on time standards.
For Time Standards AND Session Times >>> CLICK HERE

Curriculum

APRIL 24-25: COMPREHENSIVE FREESTYLE RACING CAMP

Swimmers will take their training and racing to the next level at this comprehensive freestyle racing camp! Each group will have two sessions: on Saturday, participants will focus on the mechanics of a smooth and powerful freestyle to become faster and more efficient swimmers. Then on Sunday, participants will work on developing speed, focusing on distance per stroke vs tempo, pacing, and a freestyle training set. This camp will be led by NCAA All-American Will Pisani and National Champion Sarah Henry!

    APRIL 24: HIGH PERFORMANCE FREESTYLE TECHNIQUE

    As you know, freestyle is the stroke swam more than any other in races and practices. Creating and cultivating good habits now will not only make your swimmer faster but will also reduce the risk for injuries in the long term. NCAA All-American Will Pisani and National Champion Sarah Henry will lead participants through a progression of drills that will allow them to deepen their understanding of each part of the freestyle stroke and help create good habits for fast and efficient freestyle technique.

    • BODYLINE: Your swimmer's freestyle will never be fast without a strong bodyline. Your swimmer will reinforce good posture and engage their core to have a strong foundation for a faster freestyle.
    • ROTATION: Participants will learn to utilize their rotation to form more connection and power out of every pull and kick.
    • KICK: Your swimmer will become a stronger and faster kicker through learning about both the technique and timing of each kick.
    • PULL: The best swimmers in the world utilize an early vertical forearm to put immediate pressure back on the water. Will and Sarah will also teach swimmers how to get maximum extension and a powerful finish to the stroke! Learn new drills and exercises to get more power from every stroke.
    • BREATH: All swimmers know to keep one goggle in and one goggle out of the water when they take a breath, but the length and timing are also important! Will and Sarah will show your swimmer how to make each breath more efficient for faster freestyle racing no matter what distance.

    APRIL 25: FREESTYLE APPLIED SPEED & RACE STRATEGY EXECUTION

    The technique for swimming a fast freestyle race changes depending on the distance. Learning how to prioritize tempo vs. length and speed vs. efficiency can make a big difference in maximizing speed in shorter races or increasing endurance in longer races. The session will also include a training set designed to challenge swimmers and complement the technical foundation developed on day one.

    • 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.
    • PACING: When racing, many swimmers will prioritize tempo over distance per stroke, which causes them to take a higher number of shorter strokes on each length. This is a very inefficient way to swim and can cause a swimmer to race much slower and fatigue quicker. At this session, Will Pisani and Sarah Henry will help participants refine their stroke count and tempo so that they can utilize their strengths to race faster in any distance!
    • TRAINING FREESTYLE: Also included in this session is an elite workout designed by Will, Sarah, and the Fitter and Faster Coaching Team. This workout is specifically designed to challenge your swimmer’s freestyle and help identify strengths and weaknesses in their training, which will ultimately transfer into becoming a better racer!
    AUGUST 28-29: COMPREHENSIVE BACKSTROKE RACING CAMP

    This is a two-day high performance swim camp focused on racing faster in every backstroke race (plus improve in the IM!). The first day will focus on fast and efficient backstroke technique. The second day will cover applied speed and race strategy, as well as backstroke starts.

      AUGUST 28: HIGH PERFORMANCE BACKSTROKE TECHNIQUE

      Your swimmer understands the core components of backstroke, now begin to master the subtle skills that will help your swimmer compete at a higher level. Participants will practice using their core to create rotation as well as a stable and balanced stroke, build a powerful pull with a strategic use of stroke rate, and use their kick as a dominant propulsive force.

      • BODY POSITION: Participants will work with Elite Clinicians to feel and understand how to maintain a neutral spine and head position for less drag and 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. Learn how much to rotate, when to rotate, and how to use it for maximum speed and power.
      • KICK: Have you ever noticed how many swimmer's knees break the surface when they kick in backstroke. This means that the swimmer is kicking with their knees which is less efficient than kicking from their hip. Your clinicians will help swimmers maintain maximum propulsion with the proper kicking technique.
      • PULL: It is very important for swimmers 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.

      AUGUST 29: BACKSTROKE APPLIED SPEED & RACE STRATEGY EXECUTION

      Take your backstroke racing to the next level by learning different strategies for approaching any race. Elite Clinicians will work to take the solid backstroke foundation developed on day one and teach sprint and distance variations for fast racing specific to any backstroke event. The session will end with a strategically crafted training set to highlight fast and efficient backstroke technique.

      • 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.
      • PACING: When racing, many swimmers will prioritize tempo over distance per stroke, which causes them to take a higher number of shorter strokes on each length. This is a very inefficient way to swim and can cause a swimmer to race much slower and fatigue quicker. At this session, Clinicians will help participants refine their stroke count and tempo so that they can utilize their strengths to race faster in any distance!
      • BACKSTROKE STARTS: Getting into the right ready position utilizing the backstroke ledge with a straight back, hips high on the surface of the water, and feet positioned to get maximum power is extremely important to being able to execute a fast and clean backstroke start. Your clinicians will work with swimmers at this session to achieve a beautiful back arch over the water so that they can have an advantage in every backstroke race!
      • TRAINING BACKSTROKE: Also included in this session is an elite workout designed by your clinicians and the Fitter and Faster Coaching Team. This workout is specifically designed to challenge your swimmer’s backstroke and help identify strengths and weaknesses in their training, which will ultimately transfer into becoming a better racer!

      ASK QUESTIONS

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

      WATCH YOUR CLINICIANS

      Observe the clinicians 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 some of the best swimmers in the world! They'll work on holding onto their form while challenging themselves.

      Take a photo with your Elite Clinicians, 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!