Past Clinic: High Performance Technique for Faster Racing
Selah Aquatic Center (Outdoor)
214 S 3rd,
Selah,
WA 98942
A description of what was covered at this past clinic is below the upcoming clinics.
Upcoming Swim Clinics and Camps
Within 250 miles of Selah, WA.
Past Clinic
Introduction
High Performance Technique for Faster Racing – SAVE more by signing up for multiple sessions across multiple camps and/or for multiple swimmers!
In six sessions over three days, swimmers will focus on refining their technique for faster and more efficient racing in all four strokes in addition to practicing starts and turns with explosive power.
Friday, June 11
Session 1: Starts & Underwaters
Session 2: Butterfly
Saturday, June 12
Session 3: Backstroke
Session 4: Breaststroke
Sunday, June 13
Session 5: Freestyle
Session 6: Turns & Finishes
Session sizes are limited to no more than 24 participants to ensure the highest level learning experience!
This camp will be led by Pan American Bronze Medalist Keri Hehn and elite clinician Paloma Dinkel! Keri and Paloma not only swam at the highest level but is an exceptional teacher with talent for explaining and demonstrating the technique required for fast racing! Scroll down for more details on the curriculum!
Session Tmes:
June 11
Session 1: Check in 3:15 PM, Clinic 3:30-5:30 PM
Session 2: Check in 6 PM, Clinic 6:15-8:15 PM
June 12 & 13
Session 3: Check in 11 AM, Clinic 11:15 AM-1:15 PM
Session 4: Check in 1:45 PM, Clinic 2-4 PM
Suggested Participants
Keri and Paloma will lead six sessions over three days for swimmers ages 10 and over.
Curriculum
SESSION 1: STARTS & UNDERWATERS
The start sets up a swimmers race. The more power off the block the better! There are countless intricacies to performing an explosive start, followed by an efficient and dominating underwater pullout into an explosive breakout. Keri Hehn and Paloma Dinkel has spent countless hours practicing these skills and will work with swimmers on how to be explosive and efficient with each movement.
- STARTS: Keri and Paloma will work with swimmers to find their best position on the block as well as how to powerfully launch off into a tight streamline. Swimmers will also discover their optimal reaction time to get off the blocks fast and ahead of their competition.
- UNDERWATER DOLPHIN KICKING: The fastest swimmers know how to weaponize their underwater. It's the fastest way to move through the water! Understanding the importance of streamlined underwater speed is vital for every level of swimmer.
- BREAKOUTS: Many swimmers add movement within their breakout that creates drag and destroys all of the power created during their underwaters. Swimmers will work on timing their breakouts to accelerate into the lap.
SESSION 2: HIGH PERFORMANCE BUTTERFLY TECHNIQUE
Participants will work with Keri and Paloma to improve on the nuances 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. Swimmers will work to make these habits their own!
- 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 Paloma and Keri on establishing and maintaining a proper butterfly body position.
- KICK: Each butterfly stroke has two equally strong and well-timed kicks. Work on how and when to kick in fly for maximum speed.
- PULL: Long and smooth strokes will allow your swimmer to have a more efficient butterfly. Keri and Paloma will teach participants to get an early catch on the water for more power in each stroke.
- BREATH: A common mistake swimmers run into is mistiming their 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.
SESSION 3: HIGH PERFORMANCE BACKSTROKE TECHNIQUE
Begin to master the subtle skills that will help swimmers compete at a higher Backstroke level. Participants will practice using their core to create rotation as well as a stable and 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 Keri Hehn and Paloma Dinkel 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 rotation to create more power and increase their tempo. Discover how to finesse when to rotate and how to use it for maximum speed and power.
- KICK: If a swimmer is kicking from their knees it is less efficient than kicking from the hip. Keri will help swimmers maintain maximum propulsion with the proper kicking technique.
- 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. Participants will work on timing their catch for the greatest amount of pull possible.
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! A swimmer's timing and ability to eliminate resistance are both hallmarks of an efficient and powerful breaststroker. Participants have the foundation, now they will work with Keri and Paloma on how to utilize 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". Many swimmers rush their stroke, create "drag" and exhaust themselves. Keri and Paloma will work with participants to maintain a better body position for a more efficient breaststroke.
- KICK: The kick is about 80% of the power in breaststroke. Keri and Paloma will work with participants to polish up their kick resulting in the ultimate propulsion forward!
- 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 the body. Learn how Keri and Paloma times their breaststroke for ultimate efficiency.
SESSION 5: HIGH PERFORMANCE FREESTYLE TECHNIQUE
Creating and cultivating good habits will not only make swimmers faster but will also reduce the risk for injuries in the long term. Keri and Paloma will be in the water and on deck leading participants through a progression of freestyle drills. These skills 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: Swimmer’s freestyle will never be fast without a strong bodyline. Participants 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: A fast kick is the motor behind a swimmer's stroke! Participants will polish up their kicking to become stronger and faster 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. Keri and Paloma will work with swimmers on how to get the maximum extension and a powerful finish to the stroke!
- BREATH: Timing is everything! The clinicians will work with the participants on how to make each breath more efficient for faster freestyle racing no matter what distance.
SESSION 6: TURNS & FINISHES
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 powerfully push off every wall. Keri Hehn and Paloma Dinkel will lead participants through a series of drills to have compact, fast turns in any backstroke or freestyle race!
- FLIP TURNS: Swimmers will identify and work on what techniques carry their momentum through the turn to get in and out of every wall faster. Participants will also 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.
- OPEN TURNS: Swimmers should not just go through the motions of an open turn; if they’re doing this, they are actually stopping and then trying to regain speed. An expertly executed open turn involves carrying momentum from one lap into the next. Swimmers will work with Keri and Paloma to nail an efficient and quick open turn.
- FINISHES: Races can be won or lost by hundredths of a second, and many races come down to the last few strokes. Swimmers will reinforce their kick to accelerate into the wall, time their stroke for a perfect arm extension, and keep their head down to out touch the competition.
ASK QUESTIONS
Swimmers and parents are invited to ask Keri and Paloma questions during a Q&A session. Gain insight into his training regimen, diet and nutrition, and recovery tactics.
PRACTICE DRILLS
Learn the same drills that Keri and Paloma teaches his swimmers to achieve fast and efficient techniques. Then get the chance to practice and get feedback from an elite coach!
PUT YOUR SKILLS TO THE TEST
Swimmers will get to practice what they've learned by taking their stroke to your top speed with one of the best swimmers and coaches in the world! They'll work on holding onto their form while challenging themselves.
Take a photo with Keri and Paloma, get autographs, and ALL PARTICIPANTS receive a FREE Fitter and Faster Swim Cap!
Inquisitive, Educated Swimmers are Faster Swimmers! Sign up today!
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