Upcoming Clinics

The program is structured into four main 30-min. sections: Dryland (shoes recommended), Starts, Underwater Breakouts, Freestyle Turns. Each section is focused on generating the most power and using/transferring forward momentum.

Dryland

Overview of the 5 steps of a dive with explanations, demonstrations, and exercises (5-10 reps each).

• Starting Position: Learn the optimal "take your marks" position on the block. If the starting position is wrong, the dive will be too. Here we will go over the steps to get into a perfect starting position.

• Take Your Mark: Treat the “take your mark” command as the start of the race. We will learn how to be fully ready before the beep.

• The Beep/Push off: Focusing on generating maximum power by using every muscle group and timing each movement. Besides raw power, timing and momentum is also key for a great start.  

• Streamline: Learning the two fastest and most used (by professionals) ways of getting into a streamline while mid-air.

• Entry: Here we will learn how to conserve momentum from the dive into the underwater part. Foot positioning and posture adjustments.

Starts

• On the Blocks: A master-class demonstration of the dive followed by individual analysis, focusing on the 5 steps of a dive covered previously. Swimmers are divided into lanes for personalized feedback.

Underwaters/Breakouts

• Underwaters: Learning the proper dolphin kicking technique through demonstrations and drills. Activating the core and back muscles to “kick with the whole body”.

• Breakouts: Sharing a few tips on how to conserve momentum and time the first stroke perfectly to surge over the water. Demonstrations and drills.

• On the Blocks: A master-class demonstration of the dive with the focus on underwater and breakout parts, followed by individual analysis. Swimmers are divided into lanes for personalized feedback.

Freestyle Turns: Dividing a flip-turn into the 3 main parts: Set Up, Flip, Push. Drills with explanations and demonstrations.

• Set Up: Learning how to start setting up the turn well before getting to the wall with proper posture and arm positioning. Goin over some common mistakes.

• Flip: A few drills to help you flip faster. Learning what the speed of a turn mostly depends on.

• Push: Learning how to “bounce” from the wall and carry momentum from the previous lap into the next.

• Putting the whole turn together with individual attention.

Q&A: An opportunity for participants to ask questions and clarify any aspects of the program or any other questions they may have.