NAAC Sunday Stroke Clinics

We will hold Sunday Afternoon Stroke clinics for training group as pool space allows. If two clinics are offered to your training group in a single day your swimmer can register for one or the other. They will be two identical clinics done back-to-back to accommodate as many swimmers as possible but keep group size manageable.

There is a small charge to defray the cost of the clinics. The fees are non-refundable. If we have to cancel a clinic we will credit the fee toward a future clinic. We will do our best to minimize cancellations. However, we are guests and this is a special privilege, so we anticipate the occasional inconvenience such as late notice of pool conflicts. We will use email to send out last-minute notices so please check your email before heading to the pool. Please note that if you want to register more than one swimmer you will need to wait 15 minutes between credit card charges or use a different credit card. If not, you will receive a "duplicate transaction" warning and your second registration will not work. Once you pay for your clinic you will have a "pending status" until we approve it. You can check your status by returning to the event registration page, clicking "register online" and then clicking "check registration"

Please be on time to clinics. Each skill in a clinic builds on the next, so it will be difficult for late swimmers to catch up. Swimmers will be more comfortable if they bring a warm towel or parka. We will alternate in-water and on-deck instruction.

We appreciate your patience while we find the best way to bring extra stroke instruction to NAAC swimmers.

Upcoming Clinics
Age Group
  • Sunday, Sept 24 | Starts | 4-5pm | 5pm-6pm
  • Sunday, Oct 1 | LA Turns and Breakouts | 5pm-6pm
  • Sunday, Oct 22 | Open Turns | 5pm-6pm
  • Sunday, TBD | IM Transitions | 5pm-6pm
  • Sunday, TBD | All Turns and Finishes | 5pm-6pm
Juniors
  • Sunday, Sept 24 | Starts | 5pm-6pm
  • Sunday, Oct 1 | LA Turns and Breakouts | 4pm-5pm
  • Sunday, Oct 22 | Open Turns | 4pm-5pm
  • Sunday, TBD | IM Transitions | 4pm-5pm
  • Sunday, TBD | All Turns and Finishes | 4pm-5pm
Notes from NAAC Clinics

Open Turns

Resource: We used the Ohio State Drills and Skills for All Turns video during the clinic.

See Tight Tuck Drill for the key drill from that video.

  • Notes
  • Finish with a kick into the wall and stay at arm's length from the wall
  • Stay at the water's level (4Hs - hands, head, hips, heels - at surface)as you approach the wall.
  • Keep your eyes down. Find the wall by looking for where the pool wall meets the pool bottom.
  • Don't collapse your elbows into the turn - definitely do not pop up into the turn or grab the wall and pull yourself forward.
  • Knees move first, keep goggles close to knees. Make your body into the tightest possible ball to rotate fast.
  • Get your breath as you rotate - but stay tucked!
  • "Elbow your brother, telephone your mother." The knees pulling up into your body-ball gets you to your back. Then your elbow driving back gets you to your side.
  • You jump from the wall on your side and QUICKLY use your hips to rotate to your front as you extend. Keep belly button in, tight buns, and toes pointed to go far and straight
  • READY POSITION is just the open turn, but started after "elbow your brother" and before "telephone your mother" Leave the wall from Ready Position every time to practice your open turns.

Freestyle Turns

Resource: All the clips we used are available on youTube.

Tight Tuck Drill | Race Club: The Approach | Race Club: The Flip | Race Club: The Push-Off and Breakout | The Breakout Drill

  • Notes
  • Review tight tuck from Open Turns for fast rotation
  • Keep your head down. Find the wall by looking for where the pool wall meets the pool bottom.
  • Accelerate into the wall. Do not glide - keep your flutter kick fast and strong
  • Let water flow over your back as you approach - about as much water as if you wanted to glide under the lane line and have the floats just touch your back. This causes less water resistance since water you push into the wall can flow back over your shoulders. Also, it lowers your lungs toward the angle that makes for a fast turn.
  • The turn comes from THE CORE pulling the knees hard to the chest. If your core does not burn you could be faster.
  • DO NOT GO SIDEWAYS. Throw toes straight over the head, land on the wall toes-up
  • Leave arms behind you so you are ready to streamline
  • Age Group swimmers should push off on their backs and dolphin to their fronts. Nobody should twist off the wall. Keep belly button in, tight buns, and toes pointed to go far and straight.
  • During underwater dolphin the upper body stays streamlined and still. The movement comes only from the waist down. It should be very fast and equal in both directions.
  • We do a bottom arm breakout. That means that the lower arm in the streamline will begin the stroke. The top arm stays attached to the head during the entire breakout.
  • For a smooth kick transition the last underwater dolphin ends on an upkick and goes directly into a downbeat of a fast, powerful flutter kick.

IM Transitions

The video resource is a Championship Productions Video by Coach David Marsh, most recently the 2016 U.S. Olympic Women's Team. NOTE: The NAAC IM Transitions Clinic is the third clinic in the turns series. It builds on skills from the previous two clinics, particularly the Open Turns clinic. It covers the tight tuck and Ready Position

See Tight Tuck Drill for the key drill from that video, and this for a view of all IM Turns.

  • Notes
  • Remember that each segment of the IM must finish legally (breast and fly - two-hand touch, back finishes on back and not fully submerged.)
  • Obey all the guidelines for open and flip turns:
  • Finish with a kick into the wall and stay at arm's length from the wall
  • Stay at the water's level (4Hs - hands, head, hips, heels - at surface)as you approach the wall.
  • Keep your eyes down. Find the wall by looking for where the pool wall meets the pool bottom.
  • Don't collapse your elbows into the turn. Do not pop up into the turn or grab the wall and pull yourself forward.
  • Knees move first, keep goggles close to knees. Make your body into the tightest possible ball to rotate fast.
  • Get your breath as you rotate - but stay tucked!
  • Fly to Back
  • Basically the tight tuck drill - hands brush wall at full extension, rotate into a tight tuck, goggles on knees
  • Strong push-off with ribs drawn in and bottom tucked tight.
  • Back to Breast
  • The faster turn is a crossover turn. The safer turn is the open back to breast turn
  • Either way you turn - EYES STAY ON THE FLAGS UNTIL THE HAND TOUCHES THE WALL and ROTATE TO STOMACH BEFORE THE KICKOUT
  • The best way to learn the crossover turn is to watch it and then practice.
  • For the open back to breast turn, use your hip and strong core action to get feet to wall. Rotate as in the Tight Tuck Drill, except the rotation is side to side. You end up leaving the wall on your side and rotating to your stomach.
  • Breast to Free
  • Conserve energy by minimizing drag - small, tight rotation
  • Remember your velcro breakout - bottom arm breakout onto top arm that does not separate from your cap.

Starts

The primary resource for this clinic is a fantastic online coaching clinic from USA Swimming - Coaching Racing Starts. The drills we use in the clinic come from the presentation. A similar drill is The Stinger Drill.

For the backstroke, see GoSwim's Backstroke Start Drill we used Coach Frank Busch's Relay Starts but the clips are copyrighted. You might like this one from Cody Miller.

  • Notes
  • Forward starts are only as good as the Set Up - High hips, eyes down, arms loaded, rear foot behind hips
  • Thumbs are around the block, you are pulling from the core, and if you need to bend your arms your elbows are tucked in
  • The first motion comes from your back leg, starting with the heel touching down and then springing
  • Keep your eyes down. Find the wall by looking for where the pool wall meets the pool bottom.
  • Back and front shin are flat at launch
  • First motion of front knee is down, not up.
  • Hands fly to target, head drops into arms
  • Backstroke Starts
  • Back is straight, hips are as high as possible.
  • Eyes look through the blocks - not too high up or down
  • Drive from the the bottom and legs - not throwing the head and shoulders back
  • Chest stays low, no arch in back
  • Relay Take-Offs
  • Practice on deck, first as a track start, and then both feet back
  • Bad relay exchanges are usually as much the fault as the incoming swimmer finishing poorly