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Charlotte, NC

2020 Comprehensive Swim Camp Series

Sat, Jul, 25 2020 - Sun, Sep, 27 2020

Charlotte Latin
9850 Providence Road, Charlotte, NC 28277

Event Detail

2020 Comprehensive Swim Camp Series – Sign up for individual sessions or the whole series by clicking register now.

This exclusive swim camp series is designed for competitive swimmers to refine their technique and racing skills in all freestyle and breaststroke races as well as develop speed and power in their stroke. Participants will continue the ongoing process of perfecting technique to efficiently move through the water with power.

July 25-26: Comprehensive Freestyle Racing Camp with Christopher Reid & Maddy Banic
August 15-16: High Performance Sprint and Speed/Power Camp with Olympian Santiago Grassi

September 26-27: Comprehensive Breaststroke Racing Camp

Each camp will be led by Elite Clinicians who swam at the highest level and are exceptional teachers with talent for explaining and demonstrating the technique required for fast racing! Scroll down for more details on the curriculum!

Session Times (All Sessions):
11 & Under: Check in 9:00 AM, Clinic 9:15 AM-11:45 AM
12 & Over: Check in 12:45 PM, Clinic 1:00 PM-4:00 PM

Social Distancing: Fitter and Faster is following all guidelines as it relates to COVID-19 as set by the CDC, NIH and local authorities. This camp will have limits on the number of swimmers per lane to maintain social distance. We also ask for you to please drop your swimmers off at the sign-in table and to pick your swimmers up after the clinic. If a waitlist is established, please join it. If enough people enter the waitlist we will plan for additional sessions! THANK YOU!

Suggested Participants

Each camp will have two sessions for each age group. This camp series is not recommended for swimmers with less than 2 years of competitive swimming experience and swimmers younger than 9 years old are not recommended for these camps without your coach’s approval.

Curriculum

JULY 25-26: COMPREHENSIVE FREESTYLE RACING CAMP

JULY 25: HIGH PERFORMANCE FREESTYLE TECHNIQUE

As you know, freestyle is the stroke swam more than any other in races and practices. Creating and cultivating good habits will not only make your swimmer faster but will also reduce the risk for injuries in the long term. Olympian Christopher Reid and National Champion Maddy Banic will lead participants through a progression of freestyle drills. These will allow them to deepen their understanding of each part of the stroke and help create good habits for fast and efficient freestyle technique.

  • BODYLINE: Your swimmer's freestyle will never be fast without a strong bodyline. Your swimmer will reinforce good posture and engage their core to have a strong foundation for a faster freestyle.
  • ROTATION: Participants will learn to utilize their rotation to form more connection and power out of every pull and kick.
  • KICK: Your swimmer will become a stronger and faster kicker through learning about both the technique and timing of each kick.
  • PULL: The best swimmers in the world utilize an early vertical forearm to put immediate pressure back on the water. Christopher and Maddy will also teach swimmers how to get maximum extension and a powerful finish to the stroke! Learn new drills and exercises to get more power from every stroke.
  • BREATH: All swimmers know to keep one goggle in and one goggle out of the water when they take a breath, but the length and timing are also important! Christopher and Maddy will show your swimmer how to make each breath more efficient for faster freestyle racing no matter what distance.

JULY 26: FREESTYLE APPLIED SPEED AND RACE STRATEGY EXECUTION

The technique for swimming a fast freestyle race changes depending on the distance. Learning how to prioritize tempo vs. length and speed vs. efficiency can make a big difference in maximizing speed in shorter races or increasing endurance in longer races. The session will also include a training set designed to challenge swimmers and complement the technical foundation developed on day one.

  • DISTANCE PER STROKE: One way to increase efficiency is to take fewer strokes. Counting the number of strokes and improving technique to decrease that number will save energy. On the other side, it may be faster to take more strokes per length, especially in shorter events.
  • TEMPO: Your swimmer’s tempo is how fast or slow they complete each stroke. Having a slower tempo allows swimmers to conserve energy by taking fewer strokes, while a faster tempo is more tiring but much faster. Changing tempo based on event distance and fatigue level will help your swimmer swim as fast as possible.
  • PACING: When racing, many swimmers will prioritize tempo over distance per stroke, which causes them to take a higher number of shorter strokes on each length. This is a very inefficient way to swim and can cause a swimmer to race much slower and fatigue quicker. At this session, Christopher Reid and Maddy Banic will help participants refine their stroke count and tempo so that they can utilize their strengths to race faster in any distance!
  • TRAINING FREESTYLE: Also included in this session is an elite workout designed by Christopher, Maddy, and the Fitter and Faster Coaching Team. This workout is specifically designed to challenge your swimmer’s freestyle and help identify strengths and weaknesses in their training, which will ultimately transfer into becoming a better racer!
AUGUST 15-16: HIGH PERFORMANCE SPRINT AND SPEED/POWER CAMP

AUGUST 15 (11 & UNDER): SWIMMING A FAST 100

Swimming the 100 freestyle requires a unique strategy and planning for fast racing. Technique is tweaked to provide more power for the event, and taking advantage of the start and streamline off each wall has a larger impact. Trying to find the perfect balance between staying underwater, maintaining speed on the surface, and keeping a strong breathing pattern is difficult, but Olympian Santiago Grassi is one of the best instructors to help teach your swimmer.

  • DISTANCE PER STROKE: One way to increase efficiency is to take fewer strokes. Counting the number of strokes and improving technique to decrease that number will save energy. On the other side, it may be faster to take more strokes per length, especially in shorter events.
  • TEMPO: Your swimmer’s tempo is how fast or slow they complete each stroke. Having a slower tempo allows swimmers to conserve energy by taking fewer strokes, while a faster tempo is more tiring but much faster. Changing tempo based on event distance and fatigue level will help your swimmer swim as fast as possible.
  • PACING: Pacing for races 100 yards or meters can be broken up many ways. Santiago will present different strategies on how to swim 100s: some swimmers focus on each 50, balancing “front end speed” and “back end speed”. Experimenting and learning new techniques will allow your swimmer to improve their 100!
  • FLIP TURNS: Your swimmer will learn to carry their momentum through the turn to get in and out of every wall faster. Swimmers will practice accelerating into the wall, using their core and arms to get through the turn, and planting the feet on the wall for a powerful push off in the perfect streamline. Swimmers will learn drills and exercises to help them master this athletic skill!

AUGUST 15 (12 & OVER): DEVELOPING POWER AND DYNAMIC WARM UP

Developing power is one way for your swimmer to continue to get better in the water! While strength training helps swimmers get stronger, working on power exercises in the water helps to strengthen swimming specific movements. Developing power will help your swimmer be more efficient and stronger in the water!

  • IMPROVING POWER IN STROKE TECHNIQUE: Swimmers are taught to decrease their resistance in the water for a faster stroke, but ADDING resistance causes swimmers to alter their technique and highlight any deficiencies. Removing that resistance then allows swimmers to feel those differences in technique and build power in their stroke technique.
  • RESISTANCE TRAINING: One of the best ways to build power in freestyle and butterfly is to add resistance. Many swimmers use expensive equipment such as power racks to add resistance, but there are many inexpensive items like hand paddles and rubber tubing with a belt that have the same effect. Even swimming with a T-shirt and shoes in the water can help add resistance and develop power!
  • DYNAMIC WARM UP: Get ready for every practice and competition with a short dynamic warm up routine! A combination of light cardio exercises and dynamic stretches, this is an excellent way to get the blood flowing to the muscles and loosen joints to prepare for training and racing. Being properly warmed up will also help prevent injuries.

AUGUST 16 (11 & UNDER): SWIMMING A FAST 50

Swimming the 50 is all about perfectly executing the details of the race and swimming with explosive power. The start is your swimmer’s opportunity to cover as much ground as possible in a very short period of time with great efficiency and momentum heading into the streamline and breakout. There are countless intricacies to performing a start, and it will only improve with practice. Olympian Santiago Grassi has spent countless hours practicing starts and underwater dolphin kicking and will show your swimmer how to be explosive and efficient with each movement.

  • SPRINTING: Sprinting is all about swimming with “controlled aggression!” Santiago will demonstrate how to swim with power, while also being relaxed - having too much tension will make your swimmer slip in the water and slow down. Swimmers will observe how to tweak their stroke to make them quick yet efficient - increasing tempo, shortening the breath, and a strong connected kick will lead to an explosive race!
  • STARTS: Your swimmer’s proper hand and foot placement on the block can allow them to drive forward with a lot of explosive power. Santiago will work with your swimmer to find the best position on the block as well as how to launch their body forward efficiently into a tight streamline and enter the water through a small hole.
  • UNDERWATER DOLPHIN KICKING: The fastest swimmers know how to weaponize their dolphin kicking. It is absolutely, undeniably, the fastest way to move through the water! Whether you dolphin kick on your stomach, side, or back, understanding the importance of streamlined, underwater speed is vital for every swimmer!

AUGUST 16 (12 & OVER): SPEED, DRYLAND, AND RECOVERY

Swimmers can greatly change their race strategy by adjusting just two aspects of their stroke - distance per stroke and tempo. For example, it might be faster for one swimmer taking long slow strokes, while another swimmer may be better suited for more strokes at a higher rate. Olympian Santiago Grassi will also review some dryland exercises designed specifically for developing strength and power in swimmers as well as techniques for recovery from dryland and swimming workouts.

  • DISTANCE PER STROKE: One way to increase efficiency is to take fewer strokes. Counting the number of strokes and improving technique to decrease that number will save energy. On the other side, it may be faster to take more strokes per length, especially in shorter events.
  • TEMPO: Your swimmer’s tempo is how fast or slow they complete each stroke. Having a slower tempo allows swimmers to conserve energy by taking fewer strokes, while a faster tempo is more tiring but much faster. Changing tempo based on event distance and fatigue level will help your swimmer swim as fast as possible.
  • DRYLAND FOR SWIMMING: Dryland training is designed to build strength, increase flexibility and to become a more well-rounded and agile athlete. Swimmers will learn age appropriate, simple body weight exercises that will strengthen their core and major muscle groups to complement the training done in the pool.
  • MAINTAINING TECHNIQUE THROUGH FATIGUE: When your swimmer gets tired, it’s the easy choice to revert to sloppy technique in order to make the interval and finish the set. Choosing to focus on technique through fatigue is the difficult decision, but more beneficial in the long run. Your swimmer will learn from Santiago how to handle fatigue in practice and races.
  • RECOVERY: While training is important for swimming faster and gaining strength, recovery is just as important to make sure that you can keep training at a high level. While you can buy fancy products to help you recover, some of the most important things like getting enough sleep, staying hydrated, and stretching before and after practice are free!
SEPTEMBER 26-27: COMPREHENSIVE BREASTSTROKE RACING CAMP

SEPTEMBER 26: HIGH PERFORMANCE BREASTSTROKE TECHNIQUE

More than any other stroke, breaststroke is the most varied. Out of the eight finalists at the Olympic Games you might see eight different styles of strokes! Without fail, your swimmer's timing and ability to eliminate resistance are both hallmarks of an efficient and powerful breaststroker. Your swimmer has the foundation, now learn from the expert how to utilize your core and hip drive to create a fluid and more forward driving stroke.

  • BODY POSITION: The best swimmers in the world learn at a young age about the importance of being patient with their stroke and trusting their "glide position". Too many young swimmers rush their stroke, create "drag" (i.e. slow themselves down) and exhaust themselves. Elite Clinicians will work with participants to maintain a better body position for a more efficient breaststroke.
  • KICK: The three parts of the kick are hips, knees, and feet. The clinicians will work with participants to kick with power from their hips while keeping their knees close and feet wide. The kick is about 80% of the power in breaststroke. Get more out of each kick for a faster breaststroke!
  • PULL: Participants in this session will learn drills to encourage them to keep their hands and elbows high on the water throughout the entire pull, thereby minimizing resistance and maintaining speed.
  • TIMING: A fast breaststroke is all about the rhythm! The proper timing will make your stroke fast, smooth and less taxing on your body. Learn how your clinicians time their breaststroke for ultimate efficiency.

SEPTEMBER 27: BREASTSTROKE APPLIED SPEED & RACE STRATEGY EXECUTION

Take your breaststroke racing to the next level by learning different strategies for approaching any race. Your Elite Clinician will work to take the solid breaststroke foundation developed on day one and teach sprint and distance variations for fast racing specific to any breaststroke event. The session will end with a strategically crafted training set to highlight fast and efficient breaststroke technique.

  • DISTANCE PER STROKE: One way to increase efficiency is to take fewer strokes. Counting the number of strokes and improving technique to decrease that number will save energy. On the other side, it may be faster to take more strokes per length, especially in shorter events.
  • TEMPO: Your swimmer’s tempo is how fast or slow they complete each stroke. Having a slower tempo allows swimmers to conserve energy by taking fewer strokes, while a faster tempo is more tiring but much faster. Changing tempo based on event distance and fatigue level will help your swimmer swim as fast as possible.
  • PACING: Especially in breaststroke racing, it’s important for swimmers to get into a rhythm. While a 50 breaststroke is all about a fast turnover and snapping the kick, a 200 breaststroke is almost a different stroke with a strong pull, powerful kick, and long glide. Learn how to properly split each event for faster racing!
  • BREASTSTROKE PULLOUTS: The best breaststrokers are faster under the water than on the surface! Learn the components and sequence of movements that make up a fast underwater breaststroke pullout. With the proper body position and timing, a swimmer's pullout will take them almost to the other side of the pool faster than you could imagine.
  • TRAINING BREASTSTROKE: Also included in this session is an elite workout designed by your Elite Clinician and the Fitter and Faster Coaching Team. This workout is specifically designed to challenge your swimmer’s breaststroke and help identify strengths and weaknesses in their training, which will ultimately transfer into becoming a better racer!

ASK QUESTIONS

At each session of this elite series, swimmers and parents are invited to ask the Elite Clinicians questions during a Q&A session. Gain insight into their training regimen, diet and nutrition, and recovery tactics.

WATCH THE CLINICIANS

Observe the clinicians at each session swim at full speed and demonstrate a progression of perfectly executed drills to achieve powerful, efficient and fast swimming.

PUT YOUR SKILLS TO THE TEST

Swimmers will get to practice what they've learned by taking their stroke to top speed with some of the best swimmers and coaches in the world! They'll work on holding onto their form while challenging themselves.

Take a photo with the clinicians, get autographs, and ALL PARTICIPANTS receive a FREE Fitter and Faster Collector’s Bag Tag for each day they are at the camp. Collect all 37 and trade with your friends!

Inquisitive, Educated Swimmers are Faster Swimmers! Sign up today!