📅 Day 2 – December 28th: Dynamic Warm-Up + College-Style Training Session

Challenge Yourself. Compete. Have Fun. Train Like a Team.

👥 Clinicians

Julie Meynen — Two-Time Olympian (Luxembourg)
Santiago Grassi — Two-Time Olympian (Argentina)
Josh Dannhauser — African Games Champion

All three clinicians trained at Auburn University — one of the fastest and most competitive swimming environments in the world. Day 2 brings that atmosphere to your swimmer: fast, fun, challenging, encouraging, transformational.

This session is designed to show swimmers how high-performance athletes train when they want to get better — not someday, but today.

A College-Style Training Experience Designed for Growth

Day 2 is about energy, pacing, challenge, and execution.
It’s designed to push swimmers in a fun, engaging way that builds confidence and teaches them how to handle intensity with good technique.

Instead of simply “working hard,” swimmers will learn to train with purpose, control, and connection — the mindset of elite athletes.

To ensure safe, appropriate workloads, swimmers will train in two groups:

• 10 & Under

• 11 & Over

This allows each swimmer to be challenged at the right level while maintaining quality and enthusiasm.

🔹 Session Breakdown 🔹

1️⃣ Dynamic Warm-Up — Prepare the Body for Fast Swimming 💥

The session begins with a full-body dynamic routine modeled after Auburn and Olympic-level warm-ups.

Swimmers will learn:
✔️ How to activate the right muscles before speed work
✔️ Joint mobility for shoulders, hips, and spine
✔️ Explosive prep movements (safely adapted for each group)
✔️ Mental readiness — bringing focus and intention into the pool

Julie will lead key portions of this segment, teaching swimmers the warm-up style she used at two Olympic Games.

2️⃣ High-Intensity Training — Train Fast with Purpose ⚡

This is the heart of Day 2 — a session that challenges swimmers while keeping technique and intention at the center.

Swimmers will experience:
✔️ High-energy college-style training sets
✔️ Race-pace efforts with technical checkpoints
✔️ Competitive group challenges that build mental toughness
✔️ Fun, structured team-style sets (relay-style efforts, progressive rounds, tempo challenges)
✔️ Coaching from all three clinicians throughout every interval

This session isn’t just about making swimmers tired — it’s about teaching them:

• How to control effort

• How to find and hold race tempo

• How to stay technical while swimming fast

• How to push themselves safely and confidently

Josh’s expertise in endurance and pacing, combined with Julie and Santi’s sprint background, creates a balanced, exciting training session appropriate for all levels within the required standards.

🔹 Examples of Training Focus:

💥 Controlled race-pace 25s, 50s, and 75s
💥 Fast efforts with technical themes (bodyline, tempo, kick connection)
💥 Build and descend sets to teach speed control
💥 Interval-based challenges that simulate team training environments
💥 Technique checkpoints during and after fast swimming

This structure gives swimmers a taste of what high-level collegiate training feels like — competitive, supportive, and purposeful.

3️⃣ Group Division — Training Designed for Age & Capacity

To ensure proper pacing and safety:

10 & Under:

• Shorter intervals, controlled rest

• Technique-heavy fast swimming

• Learning how to challenge themselves without losing form

11 & Over:

• Higher intensity sets

• More race-pace work

• Strong technical expectations during speed

Both groups will finish the session feeling proud, motivated, and more confident in their ability to train like high-level athletes.

🏆 Why This Session Matters for Your Swimmer

Day 2 gives swimmers something most never experience until high school or college:

a fast, fun, team-style training environment coached by Olympians.

They will walk away with:

✅ Real exposure to high-performance training
✅ A deeper understanding of how to push themselves safely
✅ Better race-pace awareness and control
✅ Confidence they can carry into the new year
✅ A memorable, motivating experience they’ll talk about long after the camp ends

This is the kind of session that changes how swimmers see training — and themselves.