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Voorhees Township, NJ

High Performance Swim Camp Series

Mon, Dec, 28 2020 - Sun, Feb, 28 2021

NL Aquatic Center
333 Preston Ave, Voorhees Township, NJ 08043

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.

December 28-29: High Performance Speed & Power Camp with National Champion Austin Surhoff
February 27-28: Racing Strategy Camp – 100s & 200s

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

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.

Suggested Participants

The clinicians will lead two sessions per camp for each group based on time standards.
For Time Standards AND Session Times >>> CLICK HERE

Curriculum

DECEMBER 28-29: HIGH PERFORMANCE SPEED & POWER CAMP

DECEMBER 28: DEVELOPING POWER AND DYNAMIC WARM UP

Developing power is one way for your swimmer to continue to get better in the water! While strength training helps swimmers get stronger, working on power exercises in the water helps to strengthen swimming specific movements. Developing power will help your swimmer be more efficient and stronger in the water!

  • IMPROVING POWER IN STROKE TECHNIQUE: Swimmers are taught to decrease their resistance in the water for a faster stroke, but ADDING resistance causes swimmers to alter their technique and highlight any deficiencies. Removing that resistance then allows swimmers to feel those differences in technique and build power in their stroke technique.
  • RESISTANCE TRAINING: One of the best ways to build power is to add resistance. Many swimmers use expensive equipment such as power racks to add resistance, but there are many inexpensive items like hand paddles and rubber tubing with a belt that have the same effect. Even swimming with a T-shirt and shoes in the water can help add resistance and develop power!
  • DYNAMIC WARM UP: Get ready for every practice and competition with a short dynamic warm up routine! A combination of light cardio exercises and dynamic stretches, this is an excellent way to get the blood flowing to the muscles and loosen joints to prepare for training and racing. Being properly warmed up will also help prevent injuries.

DECEMBER 29: SPEED, DRYLAND, AND RECOVERY

Swimmers can greatly change their race strategy by adjusting just two aspects of their stroke - distance per stroke and tempo. For example, it might be faster for one swimmer taking long slow strokes, while another swimmer may be better suited for more strokes at a higher rate. National Champion Austin Surhoff will also review some dryland exercises designed specifically for developing strength and power in swimmers as well as techniques for recovery from dryland and swimming workouts.

  • 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.
  • DRYLAND FOR SWIMMING: Dryland training is designed to build strength, increase flexibility and to become a more well-rounded and agile athlete. Swimmers will learn age appropriate, simple body weight exercises that will strengthen their core and major muscle groups to complement the training done in the pool.
  • MAINTAINING TECHNIQUE THROUGH FATIGUE: When your swimmer gets tired, it’s the easy choice to revert to sloppy technique in order to make the interval and finish the set. Choosing to focus on technique through fatigue is the difficult decision, but more beneficial in the long run. Your swimmer will learn from Austin how to handle fatigue in practice and races.
  • RECOVERY: While training is important for swimming faster and gaining strength, recovery is just as important to make sure that you can keep training at a high level. While you can buy expensive products to help you recover, some of the most important things like getting enough sleep, staying hydrated, and stretching before and after practice are free!
FEBRUARY 27-28: 100/200 RACING STRATEGY CAMP

FEBRUARY 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!

FEBRUARY 28: SWIMMING A FAST 100

Swimming the 100 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. Katie and Adam 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!