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Cinnaminson, NJ

High Performance Swim Camp Series

Sat, May, 22 2021 - Sun, Sep, 12 2021

Pheasant Run Swim Club (Outdoor)
2912 New Albany Rd, Cinnaminson, NJ 08077

Introduction

High Performance Swim Camp Series – This swim camp series consists of two, 2-day swim camps specifically designed for swimmers to develop their skills for faster racing! Swimmers of all ages and abilities who sign up for these camps will develop their racing skills and drop time.

May 22-23: Explosive Performance: Starts & Turns Camp
September 11-12: High Performance Sprinting/Speed & Power Camp

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

Session Times (All Days):
12 & Over: Check in 9:00 AM, Clinic 9:15 AM-12:15 PM
11 & Under: Check in 1:00 PM, Clinic 1:15 PM-3:45 PM

Suggested Participants

The clinicians will lead two sessions per camp for each age group. This camp is designed for swimmers with at least one year of competitive experience and is not recommended for swimmers younger than 9 years old without a coach’s approval.

Curriculum

MAY 22-23: EXPLOSIVE PERFORMANCE: STARTS & TURNS CAMP

The fastest that your swimmer is ever moving through the water is after the start and after every turn! On Saturday, the curriculum will focus on explosive starts and powerful underwater dolphin kicking. Then on Sunday, participants will work on accelerating through every flip turn and open turn into a well-timed finish. This camp will be led by Olympian Christopher Reid!

    MAY 22: STARTS & UNDERWATERS

    The start is your swimmer’s opportunity to cover as much ground as possible in a very short period of time with great efficiency and momentum heading into a tight streamline. There are countless intricacies to performing a start, and it will only improve with practice. Christopher Reid has spent countless hours practicing starts and underwater dolphin kicking and will show your swimmer how to be explosive and efficient with each movement.

    • STARTS: Your swimmer’s proper hand and foot placement on the block can allow them to drive forward with a lot of explosive power. Christopher will work with your swimmer to find the best position on the block as well as how to launch their body forward efficiently into a tight streamline and enter the water through a small hole.
    • UNDERWATER DOLPHIN KICKING: The fastest swimmers know how to weaponize their dolphin kicking. It is absolutely, undeniably, the fastest way to move through the water! Whether you dolphin kick on your stomach, side, or back, understanding the importance of streamlined, underwater speed is vital for every swimmer!
    • BREAKOUTS: Many swimmers add movements in their breakout that create drag and destroy all of the momentum created during their underwater dolphin kicks. Your swimmer will work on staying streamlined and keeping their head down on the first stroke to accelerate into the first few strokes.

    MAY 23: 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 have a powerful push off every wall. Olympian Christopher Reid will lead participants through a series of drills to have compact, fast turns in any race. It’s easy for swimmers to have lazy turns when they are tired, but by learning the correct technique and practicing daily, your swimmer can gain speed on each turn.

    • FLIP TURNS: Your swimmer will learn to carry their momentum through the turn to get in and out of every wall faster. Swimmers will 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. Participants will learn drills and exercises to help them master this athletic skill!
    • OPEN TURNS: Think about the open turn differently! Your swimmer should not be making an open turn to touch the wall and swim the next lap; if they’re doing this, they are actually stopping and then trying to regain speed. An expertly executed open turn involves spinning backwards, enabling your swimmer to carry momentum into the push off.
    • FINISHES: Races can be won or lost by hundredths of a second, and many races come down to the last few strokes. Your swimmer will learn how to use their kick to accelerate into the wall, time their stroke for a perfect arm extension, and keep their head down so they don’t waste any time or strokes as they approach the wall.
    SEPTEMBER 11-12: HIGH PERFORMANCE SPEED & POWER CAMP (AGES 12 & OVER)

    This two-day camp focuses on building speed and power through technique as well as in and out of the water training. Participants will work with our elite clinicians to develop a deeper understanding of high performance concepts that are incredibly important to racing at an elite level.

      SEPTEMBER 11: DEVELOPING POWER AND DYNAMIC WARM UP (AGES 12 & OVER)

      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 racks to add resistance, but there are many inexpensive items like hand paddles and rubber tubing with a belt that 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.

      SEPTEMBER 12: SPEED, DRYLAND, AND RECOVERY (AGES 12 & OVER)

      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. Your Elite Clinicians will also review some dryland exercises designed specifically 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 their clinicians 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 fancy 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!
      SEPTEMBER 11-12: RACE STRATEGY CAMP: 50’s & 100’s (AGES 11 & UNDER)

      Swimmers at this camp will focus on developing a strong race strategy for events 50 and 100 yards in any stroke. By learning how to vary components of technique, pacing, and tempo, participants can take their racing to the next level in any stroke. Saturday will focus on events 100 yards in length. Sunday will focus on swimming a fast 50 yard race.

        SEPTEMBER 11: SWIMMING A FAST 100 (AGES 11 & UNDER)

        Swimming a 100 yard race requires a unique strategy and planning for fast racing. Technique is tweaked to provide more power for the event, and taking advantage of the start and streamline off each wall has a larger impact. Trying to find the perfect balance between staying underwater, maintaining speed on the surface, and keeping a strong breathing pattern is difficult, but our Elite Clinicians are some of the best instructors to help teach your swimmer.

        • 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: Pacing for races 100 yards or meters can be broken up many ways. Your clinicians will present different strategies on how to swim 100s: some swimmers focus on each 50, balancing “front end speed” and “back end speed”. Experimenting and learning new techniques will allow your swimmer to improve their 100!

        SEPTEMBER 12: SWIMMING A FAST 50 (AGES 11 & UNDER)

        Swimming the 50 is all about perfectly executing the details of the race and swimming with explosive power. A swimmer's technique should vary slightly depending on the distance their swimming. The arm pull, breathing, timing, and rotation style will be different in the 50 than they are in the mile. In this session, your swimmer will work with Elite Clinicians to find ways to be more explosive in their stroke technique and sprint faster in their shorter races!

        • SPRINTING: Sprinting is all about swimming with “controlled aggression!” Your clinicians will demonstrate how to swim with power, while also being relaxed - having too much tension will make your swimmer slip in the water and slow down. Swimmers will observe how to tweak their stroke to make them quick yet efficient - increasing tempo, shortening the breath, and a strong connected kick will lead to an explosive race!
        • UNDERWATER DOLPHIN KICKING: The fastest swimmers know how to weaponize their dolphin kicking. It is absolutely, undeniably, the fastest way to move through the water! Whether you dolphin kick on your stomach, side, or back, understanding the importance of streamlined, underwater speed is vital for every swimmer!
        • FINISHES: Races can be won or lost by hundredths of a second, and many races come down to the last few strokes. Your swimmer will learn how to use their kick to accelerate into the wall, time their stroke for a perfect arm extension, and keep their head down so they don’t waste any time or strokes as they approach the wall.

        ASK QUESTIONS

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

        WATCH THE CLINICIANS

        Observe your 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 and coaches in the world! They'll work on holding onto their form while challenging themselves.

        Take a photo with the 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!