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Redwood Shores, CA

Race Strategy & Elite Technique Camp Series

Sat, Mar, 27 2021 - Tue, Dec, 28 2021

THREE LOCATIONS
Bay Club in Pleasanton, Santa Clara, &, Redwood Shores, CA 94065

Introduction

Race Strategy & Elite Technique Camp Series – This swim camp series consists of three, 2-day swim camps specifically designed for swimmers to develop their skills for faster racing! Each of the three camps will be produced at three different gorgeous Bay Club locations! Swimmers of all ages and abilities who sign up for these camps will develop their racing skills and drop time.

March 27-28: Race Strategy Camp: 100’s & 200’s at Bay Club Pleasanton
October 16-17: Comprehensive Backstroke Racing Camp at Bay Club Santa Clara
December 27-28: Comprehensive Breaststroke Racing Camp at Bay Club Redwood Shores

Scroll down for more details on the skills covered each day!

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

Suggested Participants

Each camp consists of two sessions for each group. Groups are determined by your best times in specific events.
For Group Assignments AND Session Times >>> CLICK HERE

Curriculum

MARCH 27-28 (AT PLEASANTON): 100/200 RACING STRATEGY CAMP

"How should I swim my race?" It's a question all swimmers will ask many times throughout their careers. To an outsider, this may sound like a silly question... surely the answer is as simple as "fast'. However, there is so much more to it! In order to be an effective and efficient racer, swimmers must go into every race with a plan as well as a deep understanding of the relationship between all of the elements that make up a great race. This camp is not about any specific stroke; it's all about all of the possible strategies that go into a fast and efficient 100 and 200 race plan so that your swimmer can find the best strategy for them and become a more confident racer! This camp will be led by four-time Olympian and Olympic gold medalist Roland Schoeman!

    MARCH 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. Olympic gold medalist Roland Schoeman 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!

    MARCH 28: 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 Roland Schoeman is one of the best instructors to help teach your swimmer.

    • SPRINTING: Sprinting is all about swimming with “controlled aggression!” Roland 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. Roland 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!
    OCTOBER 16-17 (AT SANTA CLARA): COMPREHENSIVE BACKSTROKE RACING CAMP

    This is a two-day high performance swim camp focused on racing faster in every backstroke race (plus improve in the IM!). The first day will focus on fast and efficient backstroke technique. The second day will cover applied speed and race strategy, as well as backstroke starts.

      OCTOBER 16: 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 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 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: Have you ever noticed how many swimmer's 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. 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.

      OCTOBER 17: BACKSTROKE APPLIED SPEED & RACE STRATEGY EXECUTION

      Take your backstroke racing to the next level by learning different strategies for approaching any race. Elite 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 technique.

      • 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: 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: 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. Your clinicians 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!
      • 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!
      DECEMBER 27-28 (AT REDWOOD SHORES): COMPREHENSIVE BREASTSTROKE RACING CAMP

      This comprehensive racing camp is focused on racing faster in every breaststroke event. Monday will cover the fundamentals of strong breaststroke technique. Tuesday will focus on breaststroke specific racing skills as well as strategies for faster racing from the 50 to 200 breaststroke.

        DECEMBER 27: 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. 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. 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.

        DECEMBER 28: BREASTSTROKE APPLIED SPEED & RACE STRATEGY EXECUTION

        After building a solid butterfly stroke on day 1, swimmers will then refine their racing skills and cover different strategies for faster racing. Elite Clinicians will work with swimmers on how to develop a race plan for any breaststroke race, whether a 50, 100, or 200. Participants will focus on swimming breaststroke with speed and efficiency, as well as accelerating in and out of every wall and executing powerful pullouts.

        • 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: Especially in breaststroke racing, it’s important for swimmers to get into a rhythm. While a 50 breaststroke is all about a fast turnover and snapping the kick, a 200 breaststroke is almost a different stroke with a strong pull, powerful kick, and long glide. Learn how to properly split each event for faster racing!
        • 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.
        • TRAINING BREASTSTROKE: 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 breaststroke and help identify strengths and weaknesses in their training, which will ultimately transfer into becoming a better racer!

        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!