“How should I swim this race?" How many times has your swimmer asked this question? The answer is trickier than it seems because pacing during a race is based on "feel", rather than calculated splits. Executing a race plan involves not just how much effort your swimmer exerts, but also where to devote that effort (pull, kick, underwaters etc.) throughout the race. This swim camp is designed to help your swimmer navigate both the ideal race strategy for them, and how to execute it based on "feel" and training. The first session of this camp will focus exclusively on 200’s, and the second session on 100's. Finally, session 3 on race analysis will teach your swimmer how elite athletes evaluate their races. We will help your swimmer move beyond using “good or bad” or even “add or drop” to describe a race. They will learn to break their races down into measurables that will set them up to improve for the future, as opposed to judging the past.

Session 1: HOW TO RACE A FAST 200

The 200-yard race is a unique challenge that combines speed, endurance, and strategy. In this session, your swimmer will explore the nuances of pacing and technique required to excel in the 200. Through hands-on practice and insights from our elite clinicians, participants will learn how to find their rhythm and develop a race plan that suits their strengths.

• Experience-Driven Learning: Your swimmer will learn best by doing! Each practice session will focus on the feel and strategies necessary for racing. Through hands-on activities, they will practice different segments of the race, helping them understand how to put it all together effectively.
• Pacing and “Feel” Insights from Elite Swimmers: Our elite clinicians will share valuable insights on various strategies for the 200, illustrating the pros and cons with real examples from elite-level races across all strokes. They’ll explore how top swimmers balance "front-end speed" and "back-end speed," teaching your child to break down the race into manageable segments of effort or technical emphasis.
• Stroke-Specific Strategies: Different strokes require different strategies, especially in the 200. We’ll discuss how to manage energy in freestyle and backstroke, versus handling muscular fatigue in butterfly and breaststroke. Your swimmer will learn to navigate these unique challenges and avoid common pitfalls.
• Control & “Easy Speed”: The beginning of every race often feels effortless. Our clinicians will teach your swimmer how to control their effort while maintaining speed, a skill that can make all the difference in race performance.
• Optimizing Underwaters for Efficiency: Underwater kicks are key for efficiency in the 200! Many swimmers use underwater kicks at the start of the race, but not at the end. We’ll help your swimmer develop a balanced strategy for using underwaters effectively, while ensuring they’re getting enough oxygen throughout the race.
• Mental Preparation for Success: Every great race starts with the right mindset. Our clinicians will guide your swimmer in building mental resilience and excitement specific to the 200, preparing them to tackle the race with confidence.
• Customized Race Plan: At the end of this session, your swimmer will leave with a customized race plan tailored to their unique strengths, helping them swim faster and step up to the block with confidence at their next meet.

Session 2: HOW TO RACE A FAST 100

100-yard races demand a unique approach emphasizing explosive speed and tactical pacing. In this session, your swimmer will focus on refining their techniques to maximize their performance in this fast-paced event. Participants will engage in active learning, practicing critical elements such as stroke adaptations, breathing patterns, and effective underwaters. With guidance from our elite clinicians, your swimmer will develop personalized strategies to enhance their speed and confidence, preparing them to tackle the 100 with speed and precision.

• Learning by Doing: Throughout this session, swimmers will learn by doing. They will practice executing segments of the 100-yard race, allowing them to piece together a comprehensive race strategy.
• Strategic Insights from Our Elite Clinicians: Your swimmer will explore various strategies tailored to their individual strengths. Our elite clinicians will highlight examples from elite-level races, helping swimmers understand how to maximize their top-end speed, or make their mark in the second half of the race.
• Stroke Adaptations: As elite swimmers approach the end of a 100, they make technical adjustments to fight fatigue. Our clinicians will work closely with your swimmer to implement effective adaptations that will help them maintain speed and efficiency, even when tired.
• High Speed Pacing: “Pacing” is much different in a 100 than in longer races. Your swimmer will learn the art of balancing relaxation with near-maximum effort.
• Speed-Focused Underwaters: Underwater kicking and breaststroke pullouts are critical in the 100s. Your swimmer will develop a keen sense of when they are faster underwater, and when they should get to the surface and swim, ensuring they maximize their speed throughout the race.
• Breathing Patterns for Optimal Performance: Establishing an effective breathing pattern is crucial for staying calm and focused during the race. Most developing swimmers under-breathe through the front end of the race, and over-breathe through the back end. Our elite clinicians will guide your swimmer in creating and practicing an optimal breathing plan, to ensure they swim fast but with enough oxygen to finish strong.
• Mental Preparation for Race Day: Mental preparation is key to achieving success and specific to different races. Our elite clinicians will help your swimmer cultivate the right mindset and level of excitement, empowering them to approach their race with confidence and clarity.
• Customized Race Plan: At the end of this session, your swimmer will leave with a personalized race plan, equipping them with the tools and confidence they need to excel in their next competition.

SESSION 3: RACE ANALYSIS

Session 3 is dedicated to teaching swimmers the advanced skill of race analysis—a crucial tool used by the world’s best athletes to refine their performance. By understanding and applying race analysis, swimmers and coaches can devise optimal race strategies, tailor their training with precision, and achieve peak performance. We’ll also explore race statistics from elite swimmers, giving participants insights into their own paths to improvement. This session includes both classroom instruction and a pool workout, where swimmers will apply their newly acquired knowledge. Swimmers are encouraged to bring videos from their latest championship meet for a personalized analysis of their races. By the end of this session, your swimmer will be equipped with the tools and confidence to elevate their training and gain a competitive edge.

• CLASSROOM SESSION - LEARNING HOW TO ANALYZE RACES (12:30-1:45 PM): We begin in the classroom, where swimmers will delve into analyzing their own race performances and study the race analysis of top international swimmers.
• Stroke Rate: This measures how fast swimmers are moving their arms during the race, varying by lap and even within laps. Maintaining a consistent stroke rate, especially through a 50m lap, can be key to converting short course success to long course.
• Stroke Count: Monitoring the number of strokes per lap provides insights into a swimmer's distance per stroke and overall efficiency in the water.
• Kick Count: Underwater kicking is now recognized as the 'fifth stroke' in competitive swimming. Elite swimmers plan their kicks per lap based on their kicking speed, endurance, and race strategy.
• Splits: Splits reveal a swimmer's race strategy. When combined with stroke rate, stroke count, and kick count, splits can offer a clear path to performance enhancement.
• POOL - USING RACE ANALYSIS IN TRAINING (1:45-3:30 PM): Next, we take the insights gained in the classroom to the pool, where swimmers will practice race-specific techniques to challenge themselves physically and mentally.
• Counting Strokes: We’ll focus on counting strokes to enhance distance per stroke and improve efficiency at race speeds.
• Working With Tempo: Using Tempo Trainers or stopwatches, we’ll experiment with different stroke rates to find the optimal pace.
• Kick Count Discipline: Developing a consistent kick count during practice lays the foundation for disciplined race performance. Swimmers will establish a personal kick standard to maintain during race-pace training.
• Balancing Factors: Stroke rate, distance per stroke, and kick count need to be balanced. For some, taking fewer strokes can lead to improvements, while for others, increasing the stroke rate may be beneficial. We’ll help each swimmer discover the best balance for their races.