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Montgomery, AL

High Performance Swim Camp Series

Sat, Apr, 24 2021 - Sun, Jun, 27 2021

East Branch YMCA
3407 Pelzer Ave, Montgomery, AL 36109

Introduction

High Performance Swim Camp Series – This swim camp series consists of three, 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.

April 24-25: Explosive Performance: Starts & Turns Camp
May 29-30: Comprehensive Freestyle Racing Camp
June 26-27: Race Strategy Camp: 50’s & 100’s

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

Suggested Participants

The clinicians will lead two sessions per camp for each group based on your swimmer’s best times.
For Group Assignments AND Session Times >>> CLICK HERE

Curriculum

APRIL 24-25: 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 Santiago Grassi and Olympic Trials qualifier Jewels Harris!

    APRIL 24: 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. Olympian Santiago Grassi and Olympic Trials qualifier Jewels Harris have 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. Santiago and Jewels 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.

    APRIL 25: 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. Santiago Grassi and Jewels Harris 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.
    MAY 29-30: COMPREHENSIVE FREESTYLE RACING CAMP

    Swimmers will take their training and racing to the next level at this comprehensive freestyle racing camp! Each age 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 Coach Coley Stickels!

      MAY 29: 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 will not only make your swimmer faster but will also reduce the risk for injuries in the long term. Coach Coley Stickels will be in the water leading participants through a progression of freestyle drills. These will allow them to deepen their understanding of each part of the 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. Coley 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! Coley will show your swimmer how to make each breath more efficient for faster freestyle racing no matter what distance.

      MAY 30: 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, Coley Stickels 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 Coley 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!
      JUNE 26-27: RACE STRATEGY CAMP: 50’s & 100’s

      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. Sunday will focus on events 100 yards in length. Monday will focus on swimming a fast 50 yard race. This camp will be led by SEC Champion Robyn Clevenger!

        JUNE 26: SWIMMING A FAST 100

        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 Robyn Clevenger is one 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. Robyn 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!

        JUNE 27: SWIMMING A FAST 50

        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 SEC Champion Robyn Clevenger 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!” Robyn 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!