Race Strategy & Comprehensive Racing Camp Series
Mon, Jun, 21 2021 - Sun, Aug, 15 2021
Island Park Pool
616 1st Avenue South, Fargo, ND 58102
Race Strategy & Comprehensive Racing Camp Series – SAVE by signing up both days of one camp or multiple days across multiple camps!
This swim camp series consists of two camps comprised of four sessions over two days. Swimmers in this camp series will drop time by focusing on developing winning race strategies, practicing efficient technique, and applying speed in their training and racing!
Session sizes are limited to no more than 24 participants to ensure the highest level learning experience!
June 21-22: High-Performance Racing Camp: 100’s & 200’s
August 14-15: Comprehensive Freestyle & Backstroke Racing Camp
Session Times (All Days):
Session 1: Check-in 6 AM, Clinic 6:15-8:15 AM
Session 2: Check-in 8:45 AM, Clinic 9-11:00 AM
The clinicians will lead four sessions over two days at each camp for swimmers ages 10 and over.
Swimmers at this camp will focus on developing a strong race strategy for events 100 and 200 yards in any stroke. By learning how to vary components of technique, pacing, and tempo, participants can take their racing to the next level in any stroke. Swimmers will also focus on refining their technique for faster turns to maintain momentum throughout their race off every wall. This camp will be led by SEC Champion Robyn Clevenger!
JUNE 21 - SESSION 1: SWIMMING A FAST 100
Swimming 100-yard races require 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 SEC Champion Robyn Clevenger is one of the best instructors to help teach swimmers.
- SPRINTING: Sprinting is all about swimming with “controlled aggression!” Robyn 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. Robyn 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 swimmers to improve their 100!
- UNDERWATER DOLPHIN KICKING: The fastest swimmers know how to weaponize their dolphin kicking. It is absolutely the fastest way to move through the water! Whether participants dolphin kick on stomach, side, or back, understanding the importance of streamlined, underwater speed is vital for every swimmer!
JUNE 21 - SESSION 2: 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 have a powerful push-off on every wall. Robyn Clevenger will lead participants through a series of drills to have compact, fast turns in any 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 our elite clinicians 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.
JUNE 22 - SESSION 1: 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. SEC Champion Robyn Clevenger 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 a swimmer’s efficiency is to take fewer strokes. Counting the number of strokes and improving technique to decrease that number will save energy. Participants will work with Robyn to find the appropriate distance per stroke for their 200.
- TEMPO: A swimmer’s tempo is how fast or slow they complete each stroke. Slower tempo allows swimmers to conserve energy by taking fewer strokes. Faster tempos are more tiring but much faster. Changing tempo based on event distance and fatigue level will help participants swim as fast as possible.
- PACING: Every swimmer strategizes their 200 yard races differently! Robyn will demonstrate the advantages and disadvantages of the main pace approaches. Whether participants like to go out hard or finish strong, having a pre-race strategy will help make sure they are ready to swim each race confidently!
JUNE 22 - SESSION 2: EXPLOSIVE UNDERWATERS
In this session, Robyn Clevenger will work with your swimmers to maximize their impact off every wall. Swimmers will work on both the technique and timing for fast underwater in all four strokes. Learning how long to stay underwater is also important - swimmers want to maximize their “free speed” off each wall but don’t want to slow down too much. Robyn will also focus on translating that underwater speed into the first strokes off the wall with an explosive breakout.
- UNDERWATER DOLPHIN KICKING: Many swimmers go through the motions of dolphin kicking without creating much power. At this session, Robyn will work with each swimmer to learn the proper muscle activations, size, and frequency of their underwater dolphin so that they can accelerate through the breakout in both the butterfly and backstroke legs.
- BREASTSTROKE PULLOUTS: The best breaststrokers are faster under the water than on the surface! Swimmers will polish up the components and sequence of movements that make up a fast underwater breaststroke pullout.
- BREAKOUTS: Many swimmers add movement within their breakout that creates drag and destroys all of the power created during their underwaters. Participants will work on timing their breakouts to accelerate into the lap.
Swimmers will take their training and racing to the next level at this comprehensive freestyle and backstroke racing camp! In the first session of each day, participants will focus on the mechanics of a smooth and powerful stroke to become faster and more efficient swimmers. In the second session each day, participants will work on developing speed, focusing on distance per stroke vs tempo, pacing, and a training set.
AUGUST 14 - SESSION 1: 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. Our elite clinicians 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: Your swimmer will become a stronger and faster kicker through reinforcing 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. Our clinicians will work with swimmers on how to get 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.
AUGUST 14 - SESSION 2: FREESTYLE APPLIED SPEED
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: Depending on a swimmer's race, their distance per stroke might change. Longer distances require extended, efficient strokes to save energy. Shorter events might need to have to increase the number of strokes taken to go faster. Participants will work with our clinicians to discover the proper stroke counts for different event lengths.
- TEMPO: A Swimmer’s tempo is how fast or slow they complete each stroke. Slower tempos allow swimmers to conserve energy by taking fewer strokes. Faster tempos are tiring but much faster. Changing tempo based on event distance and fatigue level will help participants swim as fast as possible.
- PACING: At this session, the clinicians will help participants refine their stroke count and tempo to limit fatigue and increase efficiency 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!
AUGUST 15 - SESSION 1: 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 strategic use of stroke rate, and use their kick as a dominant propulsive force.
- BODY POSITION: Participants will work with the elite clinicians 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. Learn how much to rotate, 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. Clinicians 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.
AUGUST 15 - SESSION 2: BACKSTROKE APPLIED SPEED
Our clinicians will work to take the solid backstroke foundation developed on day one and teach sprint and distance variations for fast racing specific to any backstroke event. The session will end with a strategically crafted training set to highlight fast and efficient backstroke techniques.
- 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: A 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 participants 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, the clinicians will help participants refine their stroke count and tempo so that they can utilize their strengths to race faster in any distance!
- BACKSTROKE STARTS: Our elite clinicians will work with swimmers at this session to achieve a powerful back arch over the water so that they can have an explosive start in every backstroke race!
- TRAINING BACKSTROKE: 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 backstroke and help identify strengths and weaknesses in their training, which will ultimately transfer into becoming a better racer!
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 Swim cap along with FREE Collector’s Bag Tag for each day they are at the camp. Collect all 37 and trade with your friends!