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Stamford, CT

High Performance Swim Camp Series

Sat, Nov, 28 2020 - Sun, Apr, 18 2021

CHELSEA PIERS CONNECTICUT
1 Blachley Rd, Stamford, CT 06902

Event Detail

High Performance Swim Camp Series – Sign up for one or SAVE by signing up for multiple sessions!

To enhance the instruction for each swimmer, sessions at this camp series will be separated into groups based on time standards. See below in the “Suggested Participants” section for details.

November 28-29: 100/200 Racing Strategy Camp with Olympic Gold Medalist Cierra Runge
April 17-18: Comprehensive Freestyle Racing Camp

Session sizes are limited to ensure the highest level learning experience and social distancing!

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):
Group A: Check in 10:15 AM, Clinic 10:30 AM-1:00 PM
Group B: Check in 1:30 PM, Clinic 1:45 PM-4:15 PM
Group C: Check in 4:45 PM, Clinic 5:00 PM-7:00 PM
(See below for group time standards)

Social Distancing: Fitter and Faster is following all guidelines as it relates to COVID-19 as set by the CDC, NIH and local authorities. This camp will not have more than 3 swimmers per lane. We also ask for you to please drop your swimmers off at the sign-in table and to pick your swimmers up after the clinic. If a waitlist is established, please join it. If enough people enter the waitlist we will plan for additional sessions! THANK YOU!

Suggested Participants

Sign up for the groups below for both the November and April camps!

Group A:
100 yd Freestyle: Boys 1:03 or faster, Girls 1:06 or faster
-OR-
200 yd Freestyle: Boys 2:14 or faster, Girls 2:19 or faster

Group B:
100 yd Freestyle: Boys 1:04-1:13, Girls 1:07-1:15
-OR-
200 yd Freestyle: Boys 2:15-2:35, Girls 2:20-2:35

Group C:
100 yd Freestyle: Boys 1:14-1:25, Girls 1:16-1:27
-OR-
200 yd Freestyle: Boys 2:36-2:57, Girls 2:36-3:10

The clinicians will lead two sessions at each camp for each group.

Curriculum

NOVEMBER 28-29: 100/200 RACING STRATEGY CAMP

NOVEMBER 28: 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. Olympic gold medalist Cierra Runge 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 Cierra 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 29: 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 Cierra Runge is one of the best instructors to help teach your swimmer.

  • SPRINTING: Sprinting is all about swimming with “controlled aggression!” Cierra 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. Cierra 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!
APRIL 17 & 18: COMPREHENSIVE FREESTYLE RACING CAMP

APRIL 17: 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 now will not only make your swimmer faster but will also reduce the risk for injuries in the long term. Elite Clinicians 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.

  • 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. Your clinicians 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! The clinicians will show your swimmer how to make each breath more efficient for faster freestyle racing no matter what distance.

APRIL 18: 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, your Elite Clinicians 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 your clinicians 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!

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!