Swimmers at this camp will focus on developing a strong race strategy for events 100 and 200 yards in any stroke. By discovering how to vary components of technique, pacing, and tempo, participants can take their racing to the next level in any stroke. Saturday will focus 200 yard events. Sunday will focus on 100 yard races.

DAY 1 (SATURDAY): SWIMMING A FAST 200

200 yards and meter races are some of the most fun to swim and watch because of the many different race strategies. Olympic medalist Kim Vandenberg and NCAA All-American Liam McCloskey will help participants explore different 200 race strategies and see which one works the best for them. Swimmers will also practice 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: 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 swimmers swim as fast as possible.
• PACING: Every swimmer strategizes their 200 yard races differently. Your clinicians will demonstrate the advantages and disadvantages of these main approaches. Every swimmer benefits from having a pre-race strategy to help make sure they are ready to swim each race confidently!

DAY 2 (SUNDAY): SWIMMING A FAST 100

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. Swimmers will work to finesse the balance between underwater length, maintaining speed on the surface, and controlling a solid breathing pattern.

• SPRINTING: Sprinting is all about swimming with “controlled aggression!” Kim and Liam will demonstrate how to swim with power while also staying relaxed - too much tension will cause swimmer's strokes to "slip" and miss valuable water to pull. Swimmers will discover how to tweak their stroke to make them quick yet efficient - leading to an explosive race!
• PACING: Pacing for 100 yards or meters races can be broken up in many ways. Kim and Liam will present different strategies on how to swim the fastest 100s. Experimenting and learning new techniques will allow swimmers to improve their 100 events!
• UNDERWATER DOLPHIN KICKING: The fastest swimmers know how to weaponize their dolphin kicking. It is undeniably the quickest 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!

This camp's focus is on strengthening swimmer's breaststroke and butterfly strokes. Olympic medalist Kim Vandenberg and NCAA All-American Liam McCloskey will help participants work on the precise timing and rhythm for more efficient and faster swimming. Saturday's session will cover butterfly. Sunday's session 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 balance power with 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 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. Swimmers will work on butterfly kick timing for maximum speed and power, leading to faster swimming!
• PULL: Long and smooth strokes will allow swimmers to have a more efficient butterfly. Kim and Liam will work with participants to get an early catch on the water for more power in each stroke.
• BREATH: One of the most common mistakes in butterfly strokes occur during the breath stroke. Swimmers will work on low and efficient breaths and breath timing to maintain their fluid, powerful stroke while taking a breath.
• UNDERWATER DOLPHIN KICKING: The fastest swimmers know how to weaponize their dolphin kick. It is absolutely the fastest through the water! 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. Swimmers have the foundation and will work with Kim and Liam to utilize the core and hip drive to create a fluid and more forward-driven stroke.

• BODY POSITION: The best swimmers in the world have learned the importance of being patient with their stroke and trusting the "glide position". Too many swimmers rush their stroke, create "drag" (i.e. slow themselves down) and exhaust themselves. Kim and Liam will work with participants to maintain a better body position for a more efficient breaststroke.
• KICK: 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 rhythm! Proper timing will make a stroke fast, smooth and less tiring on the body. Learn how Kim and Liam time their breaststroke for ultimate efficiency and practice what works best for you!
• 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 proper body position and timing, a swimmer's pullout can help propel them past their competition!