High Performance Swim Camp Series
Sat, Oct, 05 2019 - Sun, Apr, 05 2020
Parkrose Community Swim Center
12003 NE Shaver St., Portland, OR 97220
High Performance Swim Camp Series (Portland, OR) – 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 breaststroke races. Participants will continue the ongoing process of perfecting technique to efficiently move through the water with power.
- October 5 & 6: Comprehensive Freestyle Swim Camp with Olympic medalist Lacy Nymeyer
- April 4 & 5: Comprehensive Breaststroke Swim Camp – Elite Clinician to be announced.
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 (Both Camps):
11 & Under: Check in 1:15 PM, Clinic 1:30 PM-3:30 PM
12 & Over: Check in 4:15 PM, Clinic 4:30-6:30 PM
11 & Under: Check in 10:15 AM, Clinic 10:30 AM-12:30 PM
12 & Over: Check in 1:15 PM, Clinic 1:30 PM-3:30 PM
SAVE: Sign up before prices rise or the sessions fill up!
Each of the two camps will have four sessions – two 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 permission.
OCTOBER 5: UNDERWATERS, FLIP TURNS, AND STREAMLINES
Mastering the details of a race make be the difference between a good swim and a great one. The fastest your swimmer will be moving is after the start and turn, so maximizing this momentum is a critical way to drop time. Practicing a compact flip turn, powerful dolphin kicks, and a tight streamline will help your swimmer gain speed on every wall.
- 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!
- 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. Swimmers will learn drills and exercises to help them master this athletic skill!
- STREAMLINES: Swimmers should be in a tight streamline position off every start and turn. Squeezing the elbows to the ears and having flat overlapped hands will reduce drag and maintain a lot of momentum with little additional effort. Lacy will provide participants with a form that presents very little resistance to the flow of water, increasing speed and ease of movement.
OCTOBER 6: ELITE 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. Olympic medalist Lacy Nymeyer 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.
- BODY LINE & ROTATION: 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. 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. Lacy 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? Lacy Nymeyer will show your swimmer how to make each breath more efficient for faster freestyle racing no matter what distance.
- 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.
APRIL 4: ELITE BREASTSTROKE TECHNIQUE
Great breaststrokers not only understand the components to a powerful kick and a strong pull, but they also understand how and when each piece fits together. At this session, your clinician will be in the water to help each participant deepen their understanding of breaststroke through the use of drills, practice, and feedback.
- KICK: Your clinician will work with each participant to understand how to set their feet on the water and jump off. Swimmers will learn how to keep their knees anchored and hips high throughout the kick to create more power and reduce drag.
- PULL: A breaststroke pull begins with a powerful outsweep that transitions into a strong catch during the insweep. Your swimmer's hands should accelerate through the finish under their chin before driving forward along the surface to land in a streamlined glide. The drills in this session will help participants learn the right width and speed of their pull for a more efficient breaststroke.
- BODY POSITION: It is very easy to create drag in breaststroke by letting your hips drop or feet sag! Maintaining a horizontal body position in the water is so important to keeping a fast and efficient stroke.
- TIMING: One of the most important skills in breaststroke is mastering the WHEN! Your swimmer must have a solid understanding of when to pull, kick, breathe, glide, and accelerate! Your clinician will ensure that your swimmer knows how each part of breaststroke fits together for a more connected stroke.
- RACE STRATEGY: Each breaststroker and breaststroke race has their own sweet spot for the right tempo and stroke count. Finding the right formula can help any breaststroker drop time! At this session, your swimmer will work on their race strategy in the 50, 100, and 200 breast so that they go into every race with more confidence to be successful.
APRIL 5: OPEN TURNS, BREASTSTROKE PULLOUTS AND BREASTSTROKE FINISHES
Breaststroke races are often won and lost because of the quality of turns and finishes of the competitors. Many people don't realize this, but the push-off and streamline from the wall after a turn SHOULD BE the fastest a swimmer will go while in the water other than the streamline after a dive. Even elite-level swimmers often add in extra movements on their turns and finishes that slow them down and even cause them to lose close races. At these sessions, your clinician will work with each participant to maintain their momentum at these key points in a race.
- OPEN TURNS: Think about the open turn differently! You should not be making an open to turn around and swim the next lap. If you're doing this - you're actually stopping and then trying to regain speed again. An expertly executed open turn involves spinning backwards. This enables you to carry momentum into the pushoff. We're going to teach you how to cut a lot of time on this turn... helping you in all of your breaststroke races!
- BREASTSTROKE PULLOUTS: The best breaststrokers are faster under the water than on the surface! Learn the components and sequence of movements that make up a fast underwater breaststroke pullout. With the proper body position and timing, a swimmer's pullout will take them almost to the other side of the pool faster than you could imagine.
- BREASTSTROKE FINISHES: Your clinician will work with participants to know when to take their last stroke before accelerating into the finish keeping their hips high and arms long. Swimmers will work on timing the touch perfectly with their fingertips while keeping their heads down for a faster finish.
At each session of this elite series, swimmers and parents are invited to ask the Olympian 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!