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Voorhees Township, NJ

High Performance Swim Camp Series

Sat, Dec, 28 2019 - Fri, Aug, 28 2020

NL Aquatics Center
333 Preston Avenue, Voorhees Township, NJ 08043

Event Detail

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

This exclusive swim camp series is designed for competitive swimmers to refine their technique and racing skills in all four strokes. Participants will continue the ongoing process of perfecting technique to efficiently move through the water with power by attending these swim camps.  

December 28 & 29: Speed and Power Racing Camp
April 18 & 19: High Performance Technique for Faster Racing
June 22-24: Explosive Performance: Starts & Turns
August 26-28: Short Course Training Boot 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 (December, June, & August Camps):
11 & Under: Check in 9:15 AM, Clinic 9:30 AM-12:00 PM
12 & Over: Check in 1:15 PM, Clinic 1:30 PM-4:30 PM

Session Times (April Camp):
AM Sessions: Check in 9:15 AM, Clinic 9:30 AM-11:30 AM
PM Sessions: Check in 12:30 PM, Clinic 12:45 PM-2:45 PM

Suggested Participants

December, June, and August camps will have sessions for year-round competitive swimmers ages 9 to 11 and ages 12 & up with two or more years of competitive experience. Swimmers younger than 9 should not sign up without a coach’s approval.

April camp is for competitive swimmers ages 10 & up with one or more years of competitive experience. Swimmers younger than 10 years old are not recommended without their coach’s approval.

Curriculum

DECEMBER 28TH (11 & UNDER): 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 Clark Smith and John Shebat are two of the best instructors to help teach your swimmer.

  • 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: Pacing for races 100 yards or meters can be broken up many ways. Brett 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!
  • 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!

DECEMBER 28TH (12 & OVER): DEVELOPING POWER

Developing power is one way for your swimmer to continue to get better in the water! While strength training help 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 in freestyle and butterfly is to add resistance. Many swimmers use expensive equipment such as power rack to add resistance, but there are many inexpensive items like hand paddles and rubber tubing with a belt 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 29TH (11 & UNDER): SWIMMING A FAST 50

Swimming the 50 is all about perfectly executing the details of the race and swimming with explosive power. 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. Clark Smith and John Shebat have spent countless hours practicing starts and underwater dolphin kicking and will show your swimmer how to be explosive and efficient with each movement.

  • SPRINTING: Sprinting is all about swimming with “controlled aggression!” Clark and John 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!
  • STARTS: Your swimmer’s proper hand and foot placement on the block can allow them to drive forward with a lot of explosive power. Clark and John 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!

DECEMBER 29TH (12 & OVER): PRODUCING SPEED

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. Clark Smith and John Shebat will also review some dryland exercises designed especially for developing strength and power in swimmers as well as techniques for recovery from dryland and swimming workouts.

  • 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.
  • 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 Clark and John 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 fancy 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!

APRIL 18TH - SESSION 1: 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 clinicians will lead 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. 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 do they know when and how long to breathe? Your clinicians will show your swimmer how to make each breath more efficient for faster freestyle racing no matter what distance.

APRIL 18TH - SESSION 2: HIGH PERFORMANCE BACKSTROKE TECHNIQUE

Your swimmer understands the core components of backstroke, now begin to master the subtle skills that will help your swimmer compete at a higher level. Participants will practice using their core to create rotation and a 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 body rotation to create more power and increase their tempo. Your swimmer will 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 swimmers’ 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. Maintaining maximum propulsion and proper kicking technique will greatly improve your swimmer’s backstroke.
  • 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.

APRIL 19TH - SESSION 3: HIGH PERFORMANCE BUTTERFLY TECHNIQUE

Your 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 clinician 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. Your Elite 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.

APRIL 19TH - SESSION 4: 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. Your 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.

JUNE 22ND (MONDAY): STARTS AND 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. Your 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.
  • 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. Your clinicians will provide participants with a form that presents very little resistance to the flow of water, increasing speed and ease of movement.
  • 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!

JUNE 23RD (TUESDAY): RELAY EXCHANGES, BREAKOUTS, & FINISHES

Swimmers will build on the concepts previously learned to further refine the details of any race. Relays are some of the most fun events to swim and learning proper technique for relay exchanges will help your whole team! Making small improvements on maintaining momentum on the breakout stroke and a well-timed finish can be the difference in winning close races.

  • 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.
  • 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.
  • 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.

JUNE 24TH (WEDNESDAY): TURNS

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. Your Elite Clinicians 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. Swimmers 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.

AUGUST 26TH (WEDNESDAY): FREESTYLE & BACKSTROKE BOOT CAMP

Freestyle and backstroke are called the “long axis” strokes because swimmers rotate their hips and torso from side to side. Freestyle and backstroke utilize the same kick, body position, posture, rotation, and an early catch; improve these complex skills to become a faster and more powerful swimmer! After reinforcing efficient freestyle and backstroke technique, swimmers will put those skills to the test in a training set designed to further develop the freestyle stroke and racing skills.

  • SETTING UP THE FREESTYLE STROKE: Participants will reinforce holding a straight and solid body line so that they can cut through the water with less drag. Practice keeping a still and low head position (especially during the breath!) while driving a strong flutter kick. The Elite Clinicians will also help participants reach their maximum speed by catching and holding water. Your swimmer will learn skills that will allow them to drop time with a faster freestyle stroke.
  • SETTING UP THE BACKSTROKE STROKE: Engaging the core not only allows swimmers to swim stronger, but it also allows them to hold the proper body position. Your clinicians will help participants learn the importance of rotation and how to use it to their advantage for more power in each stroke. The arm pull in backstroke should press the water all the way through using the whole arm to achieve maximum propulsion. Backstrokers are often the fastest kickers on their teams, find out why and learn to have a stronger kick!
  • TRAINING SESSION: The second half of this session will consist of an elite workout designed by your Elite Clinicians and the Fitter and Faster Coaching Team. This workout is specifically designed to challenge your swimmer’s freestyle and backstroke and help identify strengths and weaknesses in their training, which will ultimately transfer into becoming a better racer!

AUGUST 28TH (THURSDAY): BUTTERFLY AND BREASTSTROKE BOOTCAMP

Butterfly and breaststroke are called the “short axis” strokes because swimmers undulate at their hips, giving the strokes their distinct up and down motion. These strokes share many other technical attributes, and can be challenging strokes to master due to the importance of rhythm and timing. After building a solid butterfly and breaststroke technique during the first half of the session, your swimmer will challenge themself to maintain that form at a higher speed!

  • SETTING UP THE BUTTERFLY STROKE: Perfect the complexities of balancing power and fluid rhythm in one of the most dynamic athletic strokes. 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. Your Elite Clinicians will help your swimmer become committed to these same skills to create better habits every time they swim butterfly!
  • SETTING UP THE BREASTSTROKE STROKE: Learn to utilize the same technique and strategies as world-class breaststrokers. Your swimmer will continue the process of reducing drag in this rhythmic stroke. We will focus on the timing of the kick and pull; swimming in a horizontal plane with a small powerful kick; keeping the hips high throughout the whole stroke; and generating forward power in their recovery.
  • TRAINING SESSION: The second half of this session will consist of an elite workout designed by your Elite Clinicians and the Fitter and Faster Coaching Team. This workout is specifically designed to challenge your swimmer’s butterfly and breaststroke and help identify strengths and weaknesses in their training, which will ultimately transfer into becoming a better racer!

AUGUST 29TH (FRIDAY): INDIVIDUAL MEDLEY BOOT CAMP

Individual medley events are some of swimming’s most challenging, strategic, and grueling races, and at this session, participants will learn how to train and race the IM. With so many different pieces to master - four strokes, transitions, endurance, and speed - there are a lot of ways to get faster in this event.

  • SETTING UP THE INDIVIDUAL MEDLEY: Your swimmer will begin by reexamining all four strokes and the all-important transition turns between each leg of the individual medley race.
  • TRAINING SET: The second half of this session will consist of an elite workout designed by your Elite Clinicians and the Fitter and Faster Coaching Team. This workout is specifically designed to challenge your swimmer’s individual medley 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 CLINICIANS

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!