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Palatine, IL

High Performance Swim Camp Series

Sat, Dec, 28 2019 - Sun, Sep, 13 2020

Buehler YMCA
1400 W. Northwest Hwy., Palatine, IL 60067

Event Detail

High Performance Swim Camp Series – Sign up for individual sessions or the whole series by clicking register now.

This exclusive swim camp series is designed for competitive swimmers to refine their technique and racing skills in all freestyle and backstroke races along with developing powerful starts and turns. Participants will continue the ongoing process of perfecting technique to efficiently move through the water with power.

  • December 28 & 29: Explosive Performance Swim Camp with Tucker Dupree
  • April 18 & 19: Comprehensive Freestyle Swim Camp
  • September 12 & 13: Comprehensive Backstroke Swim Camp

Each camp will be led by Elite Clinicians who swam at the highest level and are exceptional teachers with talent for explaining and demonstrating the technique required for fast racing! Scroll down for more details on the curriculum!

Session Times (All Days):
11 & Under: Check in 9:00 AM, Clinic 9:15 AM-11:45 AM.
12 & Older: Check in 12:45 PM, Clinic 1:00 PM-4:00 PM

Suggested Participants

SAVE: Sign up before prices rise or the sessions fill up!

Each camp will have two sessions for each age group. This camp series is not recommended for swimmers with less than 2 years of competitive swimming experience and swimmers younger than 9 years old are not recommended for these camps without your coach’s approval.

Curriculum

DECEMBER 28: 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 the streamline and breakout. There are countless intricacies to performing a start, and it will only improve with practice. Tucker Dupree 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. Tucker 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 stoke to accelerate into the first few strokes.

DECEMBER 29: 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 have a powerful push off every wall. Tucker Dupree 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.

APRIL 18: HIGH PERFORMANCE FREESTYLE TECHNIQUE

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. Your Elite Clinician 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. The clinician 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 do they know when and how long to breathe? The clinician will show your swimmer how to make each breath more efficient for faster freestyle racing no matter what distance.

APRIL 19: FREESTYLE APPLIED SPEED AND RACE STRATEGY

Did you know that the technique for swimming a fast freestyle 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.

  • 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.
  • 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.
  • 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, your clinician will help participants refine their stroke count and tempo so that they can utilize their strengths to race faster in any distance!
  • FREESTYLE TRAINING: Also included in this session is an elite workout designed by your Elite Clinician 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!

SEPTEMBER 12: HIGH PERFORMANCE BACKSTROKE TECHNIQUE

Your swimmer understands the core components of backstroke, now begin to master the subtle skills that will help your swimmer to 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 their clinician 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 clinician 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.

SEPTEMBER 13: BACKSTROKE APPLIED SPEED AND RACE STRATEGY

Take your backstroke racing to the next level by learning different strategies for approaching any race. Your Elite Clinician 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.

  • 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.
  • 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.
  • 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, your clinician will help participants refine their stroke count and tempo so that they can utilize their strengths to race faster in any distance!
  • KICK COUNT: Counting dolphin kicks off of each wall is another way your swimmer can switch up their strategy in butterfly races. By tracking how long they stay underwater, they will have a better streamline and breakout on each turn!
  • TRAINING BACKSTROKE: Also included in this session is an elite workout designed by your Elite Clinician 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

At each session of this elite series, swimmers and parents are invited to ask the Elite Clinicians questions during a Q&A session. Gain insight into their training regimen, diet and nutrition, and recovery tactics.

WATCH THE CLINICIAN

Observe the clinicians at each session 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 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!