>

Walla Walla, WA

Race Strategy & Short Axis Swim Camp

Sat, May, 01 2021 - Sun, May, 02 2021

Walla Walla YMCA
340 S Park St, Walla Walla, WA 99362

Introduction

MAY 1-2, 2021

Race Strategy & Short Axis Swim Camp – This two-day swim camp will have a different curriculum for each group based on time standards. Group A will focus on developing and executing winning strategies for races 100 and 200 yards in length – of any stroke. Group B swimmers will focus on refining their technique in both butterfly and breaststroke for more efficient training and faster racing!

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

Leading each session of this camp is Elite Clinician and Olympic medalist Kim Vandenberg and NCAA All-American Liam McCloskey! Kim and Liam are very knowledgeable and enthusiastic clinicians with the ability to relate with swimmers of all abilities.  Scroll down for more details on the curriculum.

Session Times (Both Days):
Group A: Check in 9:45 AM, Clinic 10:00 AM-1:00 PM
Group B: Check in 1:45 PM, Clinic 2:00 PM-4:30 PM

Suggested Participants

Kim and Liam will lead two sessions per camp for each group based on your swimmer’s best times. Swimmers in Group A have at least one “BB Motivational Time Standard” in any event for their age. If your swimmer does not have a BB Motivational Time Standard, please register them for Group B. CLICK HERE for the time standards!

Curriculum

GROUP A: RACE STRATEGY CAMP: 100’S & 200’S

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. Saturday will focus on events 200 yards in length. Sunday will focus on swimming a fast 100 yard race.

    DAY 1 (SATURDAY): 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 medalist Kim Vandenberg and NCAA All-American Liam McCloskey 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!

    DAY 2 (SUNDAY): SWIMMING A FAST 100

    Swimming 100 yard races 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 Kim Vandenberg and Liam McCloskey are two of the best instructors to help teach your swimmer.

    • SPRINTING: Sprinting is all about swimming with “controlled aggression!” Kim and Liam 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. Kim and Liam 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!
    GROUP B: HIGH PERFORMANCE BUTTERFLY & BREASTSTROKE CAMP

    This camp will focus on strengthening technique for the two strokes that require the most precise timing and rhythm for more efficient and faster swimming. Saturday will cover butterfly. Sunday will focus on breaststroke.

      DAY 1 (SATURDAY): HIGH PERFORMANCE BUTTERFLY TECHNIQUE

      Olympic medalist Kim Vandenberg and NCAA All-American Liam McCloskey will work with the 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 Liam 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 Liam 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 fly 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.
      • 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!

      DAY 2 (SUNDAY): 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! 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 Liam McCloskey 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 Liam 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 Liam time their breaststroke for ultimate efficiency.
      • 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.

      ASK QUESTIONS

      Swimmers and parents are invited to ask Kim and Liam questions during a Q&A session. Gain insight into their training regimen, diet and nutrition, and recovery tactics.

      WATCH THE CLINICIANS

      Observe Kim and Liam 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 two of the best swimmers and coaches in the world! They'll work on holding onto their form while challenging themselves.

      Take a photo with Kim and Liam, 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!