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Cinnaminson, NJ

High Performance Sprinting/Speed & Power Camp

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

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

Introduction

September 11-12:

High Performance Sprinting/Speed & Power CampSAVE by signing up both days of one camp or multiple days across multiple camps!

The fastest that swimmers are ever moving through the water is after the start and after every turn! On Saturday, the curriculum will focus on explosive starts, powerful underwater dolphin kicking, and snappy breakouts. 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 and Olympian Amini Fonua!

Scroll down for more details on the curriculum!

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 AM, Clinic 9:15-12:15 PM
11 & Under: Check in 1:00 PM, Clinic 1:15-3:45 PM

Suggested Participants

These camps are designed for swimmers with a minimum of one-year of competitive swimming experience all the way up to AAAA times and faster. Swimmers younger than 9 years old are not invited without submitting their times or swimming history to Fitter and Faster. 

Curriculum

MAY 22: STARTS & UNDERWATERS

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. Christopher Reid and Amini Fonua have spent countless hours practicing starts and underwater dolphin kicking and will work with swimmers on how to be explosive and efficient with each movement.

  • STARTS: Christopher and Amini 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 fastest 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!

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 powerfully push off every wall. Olympians Christopher Reid and Amini Fonua will lead participants through a series of drills to have compact, fast turns in any race.

  • FLIP TURNS: Swimmers will identify and 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 Amini and Christopher 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.
SEPTEMBER 11-12: HIGH PERFORMANCE SPEED & POWER CAMP (AGES 12 & OVER)

Developing faster strokes takes a lot more than just working on the technique. There are strategies and training methods that elite athletes use to become more efficient with their strokes in order to create more power and speed. Participants will work both in and out of the water to develop essential skills to improve in these key areas of swimming that apply to every stroke and race.

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

    While strength training helps swimmers get stronger, working on power exercises in the water helps to strengthen swimming specific movements. Developing power will help participants be more efficient and stronger in the water!

    • IMPROVING POWER IN STROKE TECHNIQUE: Swimmers are taught drag is bad! However, ADDING resistance as a training tool 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. Our clinicians will take the swimmers through some resistance training techniques during this camp!
    • RESISTANCE TRAINING: Resistance not only helps expose places to strengthen technique but also is a huge way to build power. Hand paddles, rubber tubing with a belt, 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! The elite clinicians will take participants through a combination of light cardio exercises and dynamic stretches. This is an excellent way to prepare for training and racing. Being properly warmed up will also help prevent injuries. get the blood flowing to the muscles and loosen joints to

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

    Swimmers can significantly change their race strategy by adjusting just two aspects of their stroke - distance per stroke and tempo. Our clinicians will coach swimmers to help their tempo and speed, as well as review, changes 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: A swimmers tempo is how fast or slow they complete each stroke. Changing tempo based on event distance and fatigue level will help swimmers 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 swimmers get 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. Participants 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 essential to continue training at a high level. While you can buy expensive products to help you recover, Brett will walk through some of the most important things to get your body ready for the next session.
    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 Swim cap AND a 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!