2021 Omaha Comprehensive Racing Camp
Sun, Jun, 13 2021 - Sun, Jun, 20 2021
Brownell Talbot School
400 Happy Hollow Blvd., Omaha, NE 68132
Eight-Day Comprehensive Racing Camp – Sign up for individual sessions or SAVE with 4 session and all 8 day packages!
This 8-day swim camp will occur in Omaha, NE just a few miles down the road from where the very best American Swimmers will be racing to make the USA National Team. Swimmers who come to this camp have the opportunity to get closer to achieving goals of their own. Participants at this camp will improve in the BROAD SPECTRUM of competitive swim racing. Each session will have a very specific focus, allowing swimmers to learn the intricacies of each skill being covered:
- Sunday, June 13 – Butterfly
- Monday, June 14 – Breaststroke
- Tuesday, June 15 – Backstroke
- Wednesday, June 16 – Freestyle
- Thursday, June 17 – Starts
- Friday, June 18 – Turns
- Saturday, June 19 – Underwaters
- Sunday, June 20 – Relay Exchanges & Finishes
This 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! The first four days will be led by Olympic medalists Kim Vandenberg and Cierra Runge! Ten-time Olympic medalist Gary Hall Jr. and Coach Atiba Wade will lead the last 4 days. Scroll down for more details on the curriculum!
Session Times (All Days):
11 & Under: Check in 12:00 PM, Clinic 12:15 PM-2:15 PM
12 & Over: Check in 2:45 PM, Clinic 3:00 PM-5:00 PM
*These times are between prelims and finals!
SAVE! Sign up before prices rise or the sessions fill up!
There will be eight clinic sessions for each age group. This camp is recommended for swimmers with at least one year of competitive swimming experience. Swimmers younger than 8 years old are not recommended without their coach’s approval.
DAY 1 (SUNDAY, JUNE 13): BUTTERFLY
Olympic medalists Kim Vandenberg and Cierra Runge will work with 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 Kim and Cierra 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. Kim and Cierra 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 butterfly 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.
DAY 2 (MONDAY, JUNE 14): BREASTSTROKE
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. Kim Vandenberg and Cierra Runge 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. Kim and Cierra 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 Kim and Cierra time their breaststroke for ultimate efficiency.
DAY 3 (TUESDAY, JUNE 15): BACKSTROKE
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 Olympic medalists Kim Vandenberg and Cierra Runge 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.
DAY 4 (WEDNESDAY, JUNE 16): FREESTYLE
As you know, freestyle is the stroke swam more than any other in races and practices. Creating and cultivating good habits will not only make your swimmer faster but will also reduce the risk for injuries in the long term. Kim Vandenberg and Cierra Runge 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.
- BODY LINE: 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. Kim and Cierra 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! Kim and Cierra will show your swimmer how to make each breath more efficient for faster freestyle racing no matter what distance.
DAY 5 (THURSDAY, JUNE 17): STARTS
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 a tight streamline streamline. There are countless intricacies to performing a start, and it will only improve with practice. Three-time Olympian Gary Hall Jr. and Coach Atiba Wade have spent countless hours practicing starts from the block as well as backstroke starts and will show your swimmer how to be explosive and efficient with each movement.
- BLOCK STARTS: Your swimmer’s proper hand and foot placement on the block can allow them to drive forward with a lot of explosive power. Gary and Atiba 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.
- 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. Gary and Atiba 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!
DAY 6 (FRIDAY, JUNE 18): TURNS
Focusing on having faster turns and a well-timed finish 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. Gary Hall Jr. and Atiba Wade 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.
DAY 7 (SATURDAY, JUNE 19): UNDERWATER DOLPHIN KICKING & PULLOUTS
Swimmers are moving the fastest in the water just after the start and when pushing off the wall at each turn. Ten-time Olympic medalist Gary Hall Jr. and Coach Atiba Wade will work with swimmers to stay in streamlined position and take advantage of that momentum. Whether underwater dolphin kicking in butterfly, backstroke, and freestyle or an underwater breaststroke pullout, your swimmer will learn the skills to go faster and farther off each wall!
- 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!
- BREASTSTROKE PULLOUTS: The best breaststrokers are faster under the water than on the surface! Learn the components and sequence of movements that make up a fast underwater breaststroke pullout. With the proper body position and timing, a swimmer's pullout will take them almost to the other side of the pool faster than you could imagine.
DAY 8 (SUNDAY, JUNE 20): RELAY EXCHANGES, BREAKOUTS, & FINISHES
Swimmers will build on the concepts learned earlier in the camp 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.
Swimmers and parents are invited to ask their clinicians questions during a Q&A session. Gain insight into their training philosophies, diet and nutrition, and recovery tactics.
WATCH THE CLINICIANS
Observe the 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 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!