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Salem, NH

High Performance Swim Camp Series

Sat, May, 01 2021 - Sun, Nov, 28 2021

Salem Workout Club
16 Pelham Rd, Salem, NH 03079

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.

May 1-2: Comprehensive Starts Camp
September 18-19: High Performance Butterfly & Breaststroke Camp
November 27-28: Race Strategy Camp: 100’s & 200’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 swimmers best times.
For Group Assignments AND Session Times >>> CLICK HERE

Curriculum

MAY 1-2: COMPREHENSIVE STARTS CAMP

This swim camp will help swimmers maximize their speed during the fastest part of every race: the start. Saturday will focus on starts from the block and well as how to maintain that speed with underwater dolphin kicking and an explosive breakout. Sunday will cover backstroke starts and relay exchanges.

    MAY 1: 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. Your Elite Clinicians 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. Clinicians 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.

    MAY 2: BACKSTROKE STARTS & RELAY EXCHANGES

    Swimmers will build on the concepts learned on day one to further refine their starts specifically in backstroke and relay events. Backstroke starts can be difficult to master, but by focusing on correct hand and foot placement, a strong push off, and clean entry, participants will practice exploding off every start. Relays are some of the most fun events to swim and learning proper technique for relay exchanges will help your whole team!

    • BACKSTROKE STARTS: Getting into the right ready position utilizing the backstroke ledge with a straight back, hips high on the surface of the water, and feet positioned to get maximum power is extremely important to being able to execute a fast and clean backstroke start. Elite Clinicians will work with swimmers at this session to achieve a beautiful back arch over the water so that they can have an advantage in every backstroke race!
    • RELAY EXCHANGES: Both the swimmer finishing and the swimmer starting have a job to do when executing a proper relay exchange. Learning the proper technique for a well timed finish and an explosive relay dive is important in ensuring a legal but small reaction time and a fast exchange.
    SEPTEMBER 18-19: HIGH PERFORMANCE BUTTERFLY & BREASTSTROKE CAMP

    This camp will focus on strengthening technique for the two strokes that require the most precise timing and rhythm for more efficient and faster swimming. Saturday will cover butterfly. Sunday will focus on breaststroke.

      SEPTEMBER 18: HIGH PERFORMANCE BUTTERFLY TECHNIQUE

      Elite Clinicians will work with the participants to improve on the complexities of balancing power and fluid rhythm in one of the most dynamic athletic movements. Elite butterfliers maintain forward momentum by setting an immediate high catch with a perfectly timed kick. They are committed to a breathing pattern, perfecting their distance per stroke, and maintaining a horizontal body position - become committed to these same skills...make them YOUR habits.

      • BODY POSITION: Elite butterfliers focus on driving their momentum forward with minimal drag by keeping their heads low and hips high. Participants will work with their clinicians on establishing and maintaining the proper body position.
      • KICK: Each butterfly stroke has two equally strong and well-timed kicks. Work on how and when to kick in butterfly for maximum speed.
      • PULL: Long and smooth strokes will allow your swimmer to have a more efficient butterfly. Clinicians will teach participants to get an early catch on the water for more power in each stroke.
      • BREATH: The most common mistakes swimmers make in fly occur during the breath. Swimmers will work on low and efficient breaths as well as WHEN to breathe so that they can swim more efficiently on the breath stroke.

      SEPTEMBER 19: HIGH PERFORMANCE BREASTSTROKE TECHNIQUE

      More than any other stroke, breaststroke is the most varied. Out of the eight finalists at the Olympic Games you might see eight different styles of strokes! Without fail, your swimmer's timing and ability to eliminate resistance are both hallmarks of an efficient and powerful breaststroker. Your swimmer has the foundation, now learn from the expert how to utilize your core and hip drive to create a fluid and more forward driving stroke.

      • BODY POSITION: The best swimmers in the world learn at a young age about the importance of being patient with their stroke and trusting their "glide position". Too many young swimmers rush their stroke, create "drag" (i.e. slow themselves down) and exhaust themselves. Your Elite Clinicians will work with participants to maintain a better body position for a more efficient breaststroke.
      • KICK: The three parts of the kick are hips, knees, and feet. The clinicians will work with participants to kick with power from their hips while keeping their knees close and feet wide. The kick is about 80% of the power in breaststroke. Get more out of each kick for a faster breaststroke!
      • PULL: Participants in this session will learn drills to encourage them to keep their hands and elbows high on the water throughout the entire pull, thereby minimizing resistance and maintaining speed.
      • TIMING: A fast breaststroke is all about the rhythm! The proper timing will make your stroke fast, smooth and less taxing on your body. Learn how your clinicians time their breaststroke for ultimate efficiency.
      NOVEMBER 27-28: RACE STRATEGY CAMP: 100’S & 200’S

      "How should I swim my race?" It's a question all swimmers will ask many times throughout their careers. To an outsider, this may sound like a silly question... surely the answer is as simple as "fast'. However, there is so much more to it! In order to be an effective and efficient racer, swimmers must go into every race with a plan as well as a deep understanding of the relationship between all of the elements that make up a great race. This camp is not about any specific stroke; it's all about all of the possible strategies that go into a fast and efficient 100 and 200 race plan so that your swimmer can find the best strategy for them and become a more confident racer!

        NOVEMBER 27: SWIMMING A FAST 200

        Races over 200 yards and meters are some of the most fun to swim and to watch because of the wide variety of strategies that swimmers can use. Some swimmers will take the race out very fast and hope to hang on at the finish, some will save their energy and finish strong, while others will hit consistent splits to balance those two strategies. Your Elite Clinicians will help participants see which strategy works the best for their swimming as well as how to implement that plan for faster racing.

        • 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: Every swimmer strategies their 200 yard races differently, and your clinicians will demonstrate the advantages and disadvantages of these main approaches. Whether your swimmer likes to go out hard or finish strong, having a pre-race strategy will help make sure they are ready to swim each race confidently!

        NOVEMBER 28: SWIMMING A FAST 100

        Swimming the 100 freestyle 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 your Elite Clinicians are some of the best instructors to help teach your swimmer.

        • SPRINTING: Sprinting is all about swimming with “controlled aggression!” 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!
        • PACING: Pacing for races 100 yards or meters can be broken up many ways. Elite 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!
        • 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!

        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!