Winter Clinic

Date:	Saturday 17 July 2021
Time:	10:30am to 4:00pm
Locations:	Freyberg pool & ASB Sports Centre
Who:	Adult swimmers, open water swimmers, triathletes (all levels) – Open to non-members
Attendees:	Maximum of 15 people
What to bring:	Swim togs, gym or comfortable clothes, towel, bottle of water, your own lunch and a wheat bag if you have.
Cost:	$169 (excluding pool entry & lunch)

Schedule:

10:30am – 11:45am:	Swimming at Freyberg pool
11:45am – 1:00pm:	Lunch break & transition to ASB Sports Centre Note: lunch is not provided. There is a Wishbone café at ASB centre
1:00pm – 1:45pm:	Breathing Technique (ASB Centre)
1:45pm – 2:45pm:	Dry-Land Conditioning (ASB Centre)
2:45pm – 3:00pm:	Break
3:00pm – 4:00pm:	Nutrition (ASB Centre)

This clinic is now full. Please contact me if you wish to be on the waiting list.

Book Now Contact

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Workshops details:

1) Video Analysis (Freyberg Pool)

Coaches: Ben Lavigne and Andre Kudaba

About Ben: https://outpaceswimming.co.nz/about/

Objective: Understanding and improving your technique 

The session will consist of a general Freestyle workout while your stroke will be videoed under the water from two to three different angles.

I will then analyse the video footage in detail using one of the best sports video analysis apps.

The analysis will outline your strengths and areas for improvement along with drills to help correct your stroke.

My comments and detailed stroke analysis will be emailed directly to you via the OnForm app so you can access this resource anytime. 

Note: Please allow 7 days for your analysis to be completed and sent to you.

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2) Breathing (ASB Sports Centre)

Speaker / Coach: Catherine Millar (physiotherapist)

About Catherine: https://refreshphysio.co.nz/about/

Objective:

In this workshop, you will experience and experiment with some breathing techniques using the BradCliff method as well as understanding breathing and why breathing properly is important.

Because breathing is instinctual on land, it comes naturally to all of us without conscious thought. 

In swimming, having a rhythm to your breathing is critical. 

Depending on your swimming speed and swimming conditions (ocean versus pool), you will have to adapt your breathing rhythm or pattern as well as the amount of air you are inhaling and exhaling.

Getting your breathing right makes swimming feel much easier, gets you balanced in the water and as a bonus, makes you more relaxed whilst swimming. This benefits any swimmer, from beginner to elite.

Problems with breathing can also result in improper stroke technique.

Common breathing issues observed when teaching / coaching swimmers:

• Not inhaling enough air 
• Not inhaling quickly enough (we only have 1 second to breathe)
• Holding air too long (not exhaling) which builds Co2
• Exhaling too late (when head is turned to the side and mouth above the water)
• Not exhaling continuously and progressively enough 

Some benefits of breathing properly:

• Relieves anxiety, stress and tension in the body
• Helps our psychological state
• Assists in bringing our heart rate into a range that is conducive to optimal cognitive and physical performance
• Detoxifies the body

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3) Dry-Land Conditioning & Stretching (ASB Sports Centre)

Speaker / Coach: Catherine Millar (physiotherapist)

About Catherine: https://refreshphysio.co.nz/about/

Objective: 

Learn to stretch the most important muscle groups to help warming up and prevent injuries before a workout and to help accelerating the recovery between your workouts.

• Flexibility and mobility 
• Core stability 
• Introduction to Pilates 

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4) Nutrition (ASB Sports Centre)

Speaker: Megan Healy

About Megan: https://theperformancepantry.co.nz/megan-healy

What you will learn:

• Daily energy requirement (the right balance of carbohydrate, fat, protein, vitamins, minerals, Iron, water…)
• What to eat before a swimming training and how long before the swimming workout (digestion)
  • Morning session
  • Evening sessions
  • Dinner before or after training ? 
  • How long before going to bed ?
• What to eat after a training (recovery food) 
• What to eat before a competition / event
• Vegetarian athletes 
• Simple recipes before training, after training, before & during an event / competition