Intensive Training Camp
WALNUT CREEK MASTERS INVITES YOU TO THE 25TH ANNIVERSARY INTENSIVE TRAINING CAMP - MARCH 2, 3, AND 4 2012
Sanctioned by Pacific Masters Swimming, Inc for USMS, Inc. Sanction No.38-12-05.
This 2 ½ day training camp is designed to enhance your competitive swimming performance through strenuous conditioning, stroke/distance specificity, and stroke technique instruction, all in an atmosphere conducive to serious swim training. Thank you Hammer Nutrition for sponsoring this special WCM event.
To celebrate the Silver Anniversary of the WCM Intensive Training Camp, the camp has a two tier registration option:
1. BASIC ITC ($285)
The Basic camp will consist of two in-water training sessions per day. The morning practice will be a general conditioning session; the afternoon sessions will be split into Distance, Mid-Distance, and Sprint specialties.Mid-Distance and Sprint practices will accommodate both freestyle and all four strokes. The coaching staff will strive to meet your specific needs in training for your best events. Each morning session will conclude with a hearty breakfast. Optional Stroke Schools will be conducted Friday evening, Saturday, and Sunday free of charge for those interested
**** Video DownUnderwill supply all our underwater taping with each camper taking home their own DVD. The ITC staff will provide stroke analysis during the camp.
2. EXPANDED ITC ($450)
The Expanded camp will include Friday sessions with Dr. Sokolovas or “Dr. G” (www.globsport.org), who has worked with the US Olympic teams as well as swimmers from Europe and Asia. Dr G developed the “Swim Power Tests” to record the instantaneous velocity (V, m/s) and force (F, kg) at specific points in the stroke, and has performed these tests on almost every major competitor in the world, including Michael Phelps, Dara Torres, and Jason Lezak. Swimmers will also be tested for Lactate Clearance Testing which will provide valuable information related to a swimmer’s metabolic response to racing and reflect their current training/fitness status. This extended camp will be available the day of Friday, March 2nd. There is an additional fee for this portion of the camp. The Basic ITC begins Friday evening.
The 2012 Coaching Staff:
Kerry O’Brien, Mike Heaney, Debbie Santos, Steve Stahl, and Lisa Ward, Walnut Creek Masters (USMS Team of the Year) coaching staff
Brian Stack, Head Coach, Manatee Masters and 1997 Pacific Masters Coach of the Year
Cokie Lepinski, retired coach of Marin Pirates and 2011 Pacific Masters Coach of the Year
Roque Santos, 1992 U.S. Olympian in the 200 meter breaststroke
**** Other highlights will include dryland training demonstration, nutrition and/or shoulder injury prevention lecture. Massages and a Saturday camp dinner will be offered at a nominal cost.
The ITC is opened to all 2012 USMS registered swimmers. Registration is on a “First Come Basis”. Space will be limited to 50 participants.
**** The ITC is not the place to begin your training, but to continue it at perhaps a higher level. By registering, you are confirming the fact that you are in good physical health, have been competitive training for at least 8 weeks, and are capable of training twice/per day (approximately 6,000 – 8,000 yards)
2012 INTENSIVE TRAINING CAMP
Friday, March 2 10:30 & 12 pm Walnut Creek Masters Workouts (optional)
Noon - 4:00 pm Extended ITC Registration and Testing
(We will try to work with travel schedules)
4:30 pm Basic ITC Registration
5:00 - 6:00 pm Dr G. Lecture
6:00 - 8:00 pm Freestyle and Backstroke Schools
(Classroom and in-water)
Saturday, March 3 8:45 - 10:30 am Morning Practice Session
10:30 - 11:45 am Breakfast
1:00 - 5:00 pm Massages Available
1:00 - 2:30 pm Breaststroke Schools
3:00 - 4:15 pm Sprint Workout Session
4:15 - 5:30 pm Distance and Mid-Distance Workout
6:30 - 8:30 pm Optional Camp Dinner
Sunday, March 4 7:30 - 8:30 am Butterfly School
8:30 - 10:15 am Morning Practice Session
10:30 - 1:00 pm Breakfast & Videotape Review
1:00 - 3:00 pm Dryland and Lecture
3:00 - 4:15 pm Distance Workout Session
4:15 - 5:30 pm Mid-Distance & Sprints Workout
Download registration form: Registration Form
If you have any questions, e-mail Sidney Dowell at firstname.lastname@example.org.