2-Day, 2-Session RaceBetter Freestyle/Butterfly Transitions and Race Prep (Speed Work During Taper) Clinic
This 2-session RaceBetter high performance swim clinic will be held at the Southern Utah University Aquatic Center in Cedar City, UT. Each session has been designed in a fluid and progressive manner, allowing athletes to learn the intricacies of the covered skill(s), build upon foundations developed in prior sessions, and move closer towards achieving their personal goals.
Start of Each SessionActivation, dryland, reaction drills, mental preparation
We will explore some often overlooked aspects of training and learn how to utilize them to maximize performance in the water.
Session 1 (Day 1)All Ages: 3:00-4:15pm (Classroom + Q&A, parents welcome) / 4:30-6:00pm (Water)Maximal vs Sub-maximal Speed and Aerobic ConditioningEnergy Systems, Work to Rest Ratios, Taper AdjustmentsStyles of Dynamic ActivationPre & Post Race RitualsFreestyle/Butterfly Turns
IntroductionClassroomMaximal and Sub-maximal Speed Work vs Aerobic ConditioningEnergy System Development, Work to Rest Ratios, Taper AdjustmentsStyles + Impact of Dynamic Activation (Pre-Race Rituals)
Fundamental Mechanics of an elite Freestyle/Butterfly turnHow to gauge distance to the wall + approach last 3 strokesMaking nuanced adjustments based upon the distance of the race
On DeckStyles of Dynamic Activation + When & How to Apply50 / 100 / 200 Distances
In WaterListening to your bodyBobbing / Breath Work + Impact on CNS, HR, RecoveryWhen & How to Apply Speed and Maximal Efforts in Practice during taperUsing the Comp to Warm Down pool transition to your advantage
Session 2 (Day 2)14&O 9:00-11:00am / 13&U: 11:30am-1:30pmAutographs/Photos 11:10am-11:20am for ALL ages between sessionsTurns, Breakouts, & Race Simulation (35y)
Introduction + Recap (10 min)
ClassroomHow to gauge & approach the breakout + first 3 strokesMaking nuanced adjustments based upon the distance of raceUsing timelines to your advantage
On DeckDynamic Activation specific to turns & breakouts
In WaterBody Line Prep Drills specific to turns, breakouts, and first 3 strokes
On Deck / In Water Combo (Putting it all together)Self Guided Land-PrepExecution of 35y @ race take out speed through turn + 3 breakouts strokesChoice of race distances (50 / 100 / 200)TransitionExecution of 35y from dead start to turn to finish @ race finishing speedChoice of race distances (50 / 100 / 200)Warmdown
Qualifications
There will be a total of 3 clinic sessions, 2 for each age group. Clinics are recommended for swimmers with at least two years of competitive swimming experience. Swimmers under the age of 8 are not recommended without the approval of their coach.
This RaceBetter clinic will be led by 2x Argentinian Olympian & Pan American Games Silver Medalist, Santi Grassi + Olympic Coach, Ben Lee.
Santi Grassi is a 28-year old, 2x Argentinian Olympic Swimmer, with significant international racing experience including the Olympic Games (Rio 2016 and Tokyo 2021), World Cups, Pan American Games, and the South American Swimming Championships. He also competed in Season 2 of the International Swimming League where he represented LA Current. His is a 50 and 100m Freestyle and Butterfly specialist. When he is not training, Santi provides swimming clinics in the United States, Mexico, and Argentina. He is a passionate clinician and ambassador for the sport.
In his own words:
I started swimming when I was just 6 years old, but I didn't really like it until I was 11. During the first 4 years, all I wanted to do was to play with my friends instead of going to practice. But everything changed when I qualified for my first national age group championship. I’ve always been a very competitive person that loves sports. There is something wonderful about exercising and playing that makes me feel joyful and free. After 20 years of swimming, I have learned that the most powerful part of my body is my brain, and in swimming, it’s not the biggest, tallest, or strongest who will swim the fastest, but the person that can combine good technical habits with strong mental skills. I am not a swimming coach, just a swimmer who loves the sport and has 20 years of experience in it. I want to share with you all I have learned in this time to help you have a better experience when you go to the swimming pool. My method of teaching is all about swimming with good technique. I will break down the most complex strokes into very simple exercises and movements to help you understand what you are doing when swimming and become a better and faster swimmer.
Ben Lee is an experienced coach with a proven track record in developing swimming and strength conditioning programs for swimmers. His athletes have been accepted into some of the top US collegiate swim programs and medaled at Asian Games, Central American and Caribbean Games, European Championships, Sette Colli Trophy, Pan American Games, World Championships, Olympic Trials, and the Olympics.
Ben's work alongside 4-time US Olympic Gold Medalist, Lenny Krayzelburg, managing the LA Current from 2019-2021 (one of ten professional swimming franchises competing in the International Swimming League) as well as his various roles as an international coach, clinician, and high performance consultant to small and mid sized USA Swimming club teams have sharpened his abilities to adapt to new environments quickly and bring energy, structure, and cohesion to teams. His technical progressions and approachable demeanor will help all participants find fun in high-quality work and get excited about training and fast racing!
Over the course of the 2-day RaceBetter clinic, Santi will offer in-water demonstrations while Coach Ben offers above water teaching and explanations to create an unique environment for growth unlike any other. At the conclusion of the clinic, athletes will also get a chance to race an Olympian and Pan American Games Medalist! This is an opportunity you don't want to miss!
Spaces are limited! Secure your spot today.
Session 1 (May 2)3:00pm-6:00pmMaximal vs Sub-maximal Speed and Aerobic Conditioning / Energy Systems, Work to Rest Ratios, Taper Adjustments / Styles of Dynamic Activation /Pre & Post Race Rituals / Freestyle/Butterfly TurnsSession 2 (May 3)9:00am-11:20am (14&O)11:10am - 1:30pm (13&U)Turns, Breakouts, & Race Simulation (25yd + 35yd)
Session 1 (May 2)3:00pm-6:00pmMaximal vs Sub-maximal Speed and Aerobic Conditioning / Energy Systems, Work to Rest Ratios, Taper Adjustments / Styles of Dynamic Activation /Pre & Post Race Rituals / Freestyle/Butterfly Turns
Session 2 (May 3)9:00am-11:20am (14&O)11:10am - 1:30pm (13&U)Turns, Breakouts, & Race Simulation (25yd + 35yd)
One-on-one with video analysis (spaces are limited, first come, first serve, Saturday (2-5pm)
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