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Houston, TX

Race Strategy Swim Camp Series

Sun, Dec, 27 2020 - Sun, Apr, 11 2021

Houston Swim Club Sharpstown
8307 Augustine Dr, Houston, TX 77036

Event Detail

Race Strategy and Explosive Starts Swim Camp Series – Sign up for one or SAVE by signing up for multiple sessions!

To enhance the instruction for each swimmer, sessions at this camp series will be separated into groups based on time standards.

December 27-28: High Performance Speed & Power Camp + Starts with Maxime Rooney and Michael Salazar
February 6-7: 50/100 Racing Strategy Camp + Starts
April 10-11: 200/500 Racing Strategy Camp + Starts

Each camp will be led by Elite Clinicians who swam at the highest level and are exceptional teachers with talent for explaining and demonstrating the technique required for fast racing! Scroll down for more details on the curriculum!

Suggested Participants

The clinicians will lead two sessions per camp for each group based on time standards.
For Time Standards AND Session Times >>> CLICK HERE

Curriculum

DECEMBER 27-28: HIGH PERFORMANCE SPEED & POWER CAMP

This two-day camp focuses on building speed and power through technique as well as in and out of the water training. Participants will work with National Champion Maxime Rooney and Olympic Trials qualifier Michael Salazar to develop a deeper understanding of high performance concepts that are incredibly important to racing at an elite level. STARTS WILL ALSO BE COVERED ON BOTH DAYS!

    DECEMBER 27: DEVELOPING POWER AND DYNAMIC WARM UP

    Developing power is one way for your swimmer to continue to get better in the water! While strength training helps swimmers get stronger, working on power exercises in the water helps to strengthen swimming specific movements. Developing power will help your swimmer be more efficient and stronger in the water!

    • IMPROVING POWER IN STROKE TECHNIQUE: Swimmers are taught to decrease their resistance in the water for a faster stroke, but ADDING resistance causes swimmers to alter their technique and highlight any deficiencies. Removing that resistance then allows swimmers to feel those differences in technique and build power in their stroke technique.
    • RESISTANCE TRAINING: One of the best ways to build power is to add resistance. Many swimmers use expensive equipment such as power racks to add resistance, but there are many inexpensive items like hand paddles and rubber tubing with a belt that have the same effect. Even swimming with a T-shirt and shoes in the water can help add resistance and develop power!
    • DYNAMIC WARM UP: Get ready for every practice and competition with a short dynamic warm up routine! A combination of light cardio exercises and dynamic stretches, this is an excellent way to get the blood flowing to the muscles and loosen joints to prepare for training and racing. Being properly warmed up will also help prevent injuries.

    DECEMBER 28: SPEED, DRYLAND, AND RECOVERY

    Swimmers can greatly change their race strategy by adjusting just two aspects of their stroke - distance per stroke and tempo. For example, it might be faster for one swimmer taking long slow strokes, while another swimmer may be better suited for more strokes at a higher rate. National Champion Maxime Rooney and Olympic Trials qualifier Michael Salazar will also review some dryland exercises designed specifically for developing strength and power in swimmers as well as techniques for recovery from dryland and swimming workouts.

    • 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.
    • DRYLAND FOR SWIMMING: Dryland training is designed to build strength, increase flexibility and to become a more well-rounded and agile athlete. Swimmers will learn age appropriate, simple body weight exercises that will strengthen their core and major muscle groups to complement the training done in the pool.
    • MAINTAINING TECHNIQUE THROUGH FATIGUE: When your swimmer gets tired, it’s the easy choice to revert to sloppy technique in order to make the interval and finish the set. Choosing to focus on technique through fatigue is the difficult decision, but more beneficial in the long run. Your swimmer will learn from Maxime and Michael how to handle fatigue in practice and races.
    • RECOVERY: While training is important for swimming faster and gaining strength, recovery is just as important to make sure that you can keep training at a high level. While you can buy fancy products to help you recover, some of the most important things like getting enough sleep, staying hydrated, and stretching before and after practice are free!
    FEBRUARY 6-7: Race Strategy: 50s and 100s

    Sprinting is much more than simply spinning your arms and kicking your legs as fast as you can. There is a lot of strategy that goes into these races in order to be highly effective. Participants at this camp will refine and perfect their sprinting skills through drills and practice by working with our elite clinicians. After attending this camp, expect to feel a greatly improved ability to harness explosive power in a way your swimmer never has before! STARTS WILL ALSO BE COVERED ON BOTH DAYS!

      FEBRUARY 6: SWIMMING A FAST 100

      Swimming the 100 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 our Elite Clinicians are some of the best instructors to help teach your swimmer.

      • 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: Pacing for races 100 yards or meters can be broken up many ways. Your clinicians 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!
      • FLIP TURNS: Your swimmer will learn to carry their momentum through the turn to get in and out of every wall faster. Swimmers will 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. Swimmers will learn drills and exercises to help them master this athletic skill!

      FEBRUARY 7: SWIMMING A FAST 50

      Swimming the 50 is all about perfectly executing the details of the race and swimming with explosive power. The start is your swimmer’s opportunity to cover as much ground as possible in a very short period of time with great efficiency and momentum heading into the streamline and breakout. There are countless intricacies to performing a start, and it will only improve with practice. Your Elite Clinicians have spent countless hours practicing starts and underwater dolphin kicking and will show your swimmer how to be explosive and efficient with each movement.

      • SPRINTING: Sprinting is all about swimming with “controlled aggression!” Your clinicians 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!
      • 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.
      • 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!
      APRIL 10-11: 200/500 RACING STRATEGY CAMP

      The 200 and 500 are considered more distance races which means that there is a lot more pacing that must happen throughout the race without sacrificing overall speed. Your swimmer must be able to adjust their tempo, distance per stroke, breathing pattern, and more throughout the race to adapt to the increasing fatigue. Any swimmer can be a fast and efficient distance swimmer through strategy, mental strength, and practice! STARTS WILL ALSO BE COVERED ON BOTH DAYS!

        APRIL 10: SWIMMING A FAST 500

        The 500 is unique because it requires an immense amount of focus and intensity! 20 lengths is a long time to maintain a fast pace. Our Elite Clinicians will work with participants to understand the splits, technique, and even the mental components to racing an elite level 500 freestyle. Your swimmer will understand better how to effectively set a pace that is challenging, but still possible to maintain. Even the minor improvements a swimmer can make on every lap will add up to big time drops after attending this session.

        • PACING: Many swimmers start out their 500 too fast and end up getting slower by the end. Other swimmers might start out too slow and end up still having leftover energy after they finish! Learning how to properly pace a 500 to maintain the fastest splits possible takes studying and practice. Our Elite Clinicians will work with your swimmer to help them better understand themselves and what they're truly capable of so that they can split their 500 like a pro!
        • TECHNIQUE: Your swimmer must find the balance between their distance per stroke and tempo that maximizes their speed, efficiency, and endurance for the entire duration of the 500. Their technique must be something they can not only achieve, but also maintain! Your swimmer will engage in drills to gain a deeper understanding of their freestyle to harness the best stroke length and rate possible for their 500.
        • STRATEGY: Does your swimmer have a plan for how many dolphin kicks to do off of each of the 19 turns in their 500? How about their breathing pattern? How strong should their kick be throughout? These important questions must be answered and every swimmer should dive into their 500 with a plan. Work with our Elite Clinicians to develop a race strategy that plans out each length so that your swimmer will approach their 500 with confidence and enthusiasm!
        • MENTAL COMPONENT: The 500 requires a mental toughness unlike any other race. You have to have the ability to push through the fatigue that will inevitably hit and maintain the focus required to finish strong. Our clinicians will give your swimmer tools to achieve and maintain a strong mindset for all 20 laps of the 500 free.

        APRIL 11: 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. Your Elite Clinicians 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!

        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!