The Swim Strong Solution Clinic 2024 - Yorktown, Virginia

Introducing.....the Swim Strong Solution by Coach Beth Andrew & Coach Sami Winter.

We believe that the solution to a stronger swim is a combination of the complete catch, an increased stroke rate and your critical swim speed. Developed  by Sami Winter (USAT Level III Coach and Swim Speed Secrets certified) and Beth Andrew (USAT Level II Endurance Coach), the swim strong solution is a method designed to increase your sustainable speed. 

We'll provide two in-water sessions and one classroom session designed to pinpoint the strengths and limiters of each swimmer. The first block will include a CSS test and video session. The second block will feature a group forum and video analysis. The last block of the day will be a swimmer-specific semi private lesson designed to work improve the catch and the stroke rate.

Our Swim Strong Solution swim clinics help optimize your swim by providing: 

• Video Analysis: We'll use underwater video footage to identify technical flaws and areas for improvement.
• Rate vs. Distance per Stroke: We test different stroke rates while maintaining CSS. We'll help you find the balance between high rate and efficient distance-per-stroke.
• CSS Test: We'll test your swim fitness with a CSS test.  CSS is a race-specific training pace. CSS will train you to sustain a moderately high speed for longer distances.
• Drill-Based Technique Training: We provide a group swim lesson focused on perfecting each catch element – body position, arm placement, timing – through drills before integrating them into full strokes.

Plus, you can include video footage feedback and a training plan for an additional fee. 

• Video Footage Feedback is a customized video created with underwater footage from your swim. It helps you pinpoint strengths and weaknesses in your stroke and provides drills and cues to help you improve.  HERE is an example. 
• Swim Strong Solution Training Plan: We provide a training plan that will gradually increase volume and intensity of swim workouts to adapt and build endurance using CSS, swim stroke and the complete catch.

The tentative itinerary is:

7:00AM - 9:00AM Swim Video Session

We provide a warm-up workout for swimmers and then start the video session. We'll get video of athletes from all angles in order to pinpoint strengths and weaknesses of posture, pull and power.

CSS Test

9:30AM - 12:00PM Swim Analysis/Classroom Session

In this group session, we'll review videos of each swimmer and present ways to improve stroke, power and efficiency.

12:00PM - 1:00 Break

1:00PM - 3:00PM Group Swim Lessons

In this group session, we'll work with swimmers on the drills they need specific to their strengths and weaknesses.

This clinic is limited to 20 athletes.