Past Clinic: High Performance Starts, Turns, and Freestyle Camp
Nampa Recreation Center
131 Constitution Way,
Nampa,
ID 83686
A description of what was covered at this past clinic is below the upcoming clinics.
Upcoming Swim Clinics and Camps
Within 250 miles of Nampa, ID.
Past Clinic
Introduction
JUNE 25-27, 2021
High Performance Starts, Turns, and Freestyle Camp – Did you know that the fastest that a swimmer is ever moving through the water is after the start and after every turn? On Friday, the curriculum will focus on explosive starts and powerful underwater dolphin kicking. Saturday will focus on accelerating through every flip turn and open turn into a well-timed finish. Then on Sunday, participants will work on developing a powerful and efficient freestyle stroke.
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 Tyler Messerschmidt!
Scroll down for more details on the curriculum.
Session Times (All Days):
12 & Under: Check in 11 AM, Clinic 11:15-1:15 PM
13 & Over: Check in 2 PM, Clinic 2:15-4:45 PM
Suggested Participants
Kim and Tyler will lead three sessions for each age group. This camp is designed for swimmers with a minimum of one-year of competitive swimming experience all the way up to AAAA times and faster. Swimmers younger than 9 years old are not invited without submitting their times or swimming history to Fitter and Faster.
Curriculum
DAY 1 (FRIDAY): STARTS & UNDERWATERS
The start is the swimmer’s opportunity to cover as much ground as possible in a very short period of time with great efficiency and momentum heading into a tight streamline. There are countless intricacies to performing a start, and it will only improve with practice. Olympic medalist Kim Vandenberg and All-American Tyler Messerschmidt have spent countless hours practicing starts and underwater dolphin kicking and will show swimmers how to be explosive and efficient with each movement.
- STARTS: Swimmers’ proper hand and foot placement on the block can allow them to drive forward with a lot of explosive power. Kim and Tyler will work with participants to find the best position on the block as well as how to launch their body forward efficiently into a tight streamline and enter the water through a small hole.
- 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 swimmers dolphin kick on their stomach, side, or back, understanding the importance of streamlined, underwater speed is vital for every swimmer!
- BREAKOUTS: Many swimmers add movements in their breakout that create drag and destroy all of the momentum created during their underwater dolphin kicks. Swimmers will work on staying streamlined and keeping their head down on the first stroke to accelerate into the first few strokes.
DAY 2 (SATURDAY): TURNS & FINISHES
Focusing on having faster turns is an easy way to drop time and win close races. Elite swimmers maintain their momentum through a quick turn and have a powerful push off every wall. Kim Vandenberg and Tyler Messerschmidt will lead participants through a series of drills to have compact, fast turns in any race. It’s easy for swimmers to have lazy turns when they are tired, but by learning the correct technique and practicing daily, swimmers can gain speed on each turn.
- FLIP TURNS: Swimmers will identify and work on what techniques carry their momentum through the turn to get in and out of every wall faster. Participants will also 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.
- OPEN TURNS: Swimmers should not just go through the motions of an open turn; if they’re doing this, they are actually stopping and then trying to regain speed. An expertly executed open turn involves carrying momentum from one lap into the next. Swimmers will work with Tyler and Kim to nail an efficient and quick open turn.
- FINISHES: Races can be won or lost by hundredths of a second, and many races come down to the last few strokes. Swimmers will reinforce their kick to accelerate into the wall, time their stroke for a perfect arm extension, and keep their head down to out touch the competition.
DAY 3 (SUNDAY): HIGH PERFORMANCE FREESTYLE TECHNIQUE
Freestyle is the stroke swam more than any other in races and practices. Creating and cultivating good habits now will not only make swimmers faster but will also reduce the risk for injuries in the long term. Olympic medalist Kim Vandenberg and All-American Tyler Messerschmidt will lead participants through a progression of freestyle drills. These will allow them to deepen their understanding of each part of the stroke and help create good habits for fast and efficient freestyle technique.
- BODYLINE: A swimmer's freestyle will never be fast without a strong bodyline. Participants will reinforce good posture and engage their core to have a strong foundation for a faster freestyle.
- ROTATION: Participants will learn to utilize their rotation to form more connection and power out of every pull and kick.
- KICK: Swimmers will become stronger and faster kickers through learning about both the technique and timing of each kick.
- PULL: The best swimmers in the world utilize an early vertical forearm to put immediate pressure back on the water. Kim and Tyler will also teach swimmers how to get maximum extension and a powerful finish to the stroke! Learn new drills and exercises to get more power from every stroke.
- BREATH: Timing is important! Kim and Tyler will show swimmers how to make each breath more efficient for faster freestyle racing no matter what distance.
ASK QUESTIONS
Swimmers and parents are invited to ask Kim and Tyler questions during a Q&A session. Gain insight into her training regimen, diet and nutrition, and recovery tactics.
WATCH THE CLINICIANS
Observe the 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 top speed with one of the best swimmers in the world! They'll work on holding onto their form while challenging themselves.
Take a photo with Kim, get autographs, and ALL PARTICIPANTS receive a FREE Fitter and Faster swim cap!
Inquisitive, Educated Swimmers are Faster Swimmers! Sign up today!
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