2020 High Performance Summer Swim Camp Series
Sat, Jul, 11 2020 - Sun, Jul, 26 2020
Lacamas Athletic Club
2950 Northwest 38th Avenue, Camas, WA 98607
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 breaststroke events as well as the start and turns of every race. Participants will continue the ongoing process of perfecting technique to efficiently move through the water with power.
July 11 & 12: Comprehensive Breaststroke Racing Camp with Azad Al-Barazi and Atiba Wade
July 25 & 26: Explosive Performance: Starts & Turns Camp with Kristy Kowal and Liam McCloskey
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 July 11 & 12:
12 & Under: Check in 9:00 AM, Clinic 9:15 AM-11:15 AM
12 & Over: Check in 12:00 PM, Clinic 12:15 PM-2:15 PM
Session Times July 25 & 26:
12 & Under: Check in 9:00 AM, Clinic 9:15 AM-11:15 AM
12 & Over: Check in 12:00 PM, Clinic 12:15 PM-2:45 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!
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.
JULY 11 (SATURDAY): 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. Olympian Azad Al-Barazi and Coach Atiba Wade 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. Azad and Atiba 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 Azad and Atiba time their breaststroke for ultimate efficiency.
JULY 12 (SUNDAY): BREASTSTROKE APPLIED SPEED, PULLOUTS, & FINISHES
After building a solid breaststroke stroke on day 1, swimmers will then refine their racing skills and cover different strategies for faster racing. Azad Al-Barazi and Atiba Wade will work with swimmers on how to develop a race plan for any breaststroke race, whether a 50, 100, or 200. Participants will focus on swimming breaststroke with speed and efficiency, as well as powerful pullouts and a well timed finish
- 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.
- 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.
- 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.
- BREASTSTROKE FINISHES: Azad and Atiba will work with participants to know when to take their last stroke before accelerating into the finish keeping their hips high and arms long. Swimmers will work on timing the touch perfectly with their fingertips while keeping their heads down for a faster finish.
JULY 25 (SATURDAY): STARTS & UNDERWATERS
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 a tight streamline. There are countless intricacies to performing a start, and it will only improve with practice. Olympic medalist Kristy Kowal and NCAA All-American Liam McCloskey have spent countless hours practicing starts and underwater dolphin kicking and will show your swimmer how to be explosive and efficient with each movement.
- STARTS: Your swimmer’s proper hand and foot placement on the block can allow them to drive forward with a lot of explosive power. Kristy and Liam 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!
- BREAKOUTS: Many swimmers add movements in their breakout that create drag and destroy all of the momentum created during their underwater dolphin kicks. Your swimmer will work on staying streamlined and keeping their head down on the first stoke to accelerate into the first few strokes.
JULY 26 (SUNDAY): TURNS & FINISHES
Focusing on having faster turns is an easy way to drop time and win close races. Elite swimmers maintain their momentum through a quick turn and have a powerful push off every wall. Kristy Kowal and Liam McCloskey will lead participants through a series of drills to have compact, fast turns in any race. It’s easy for swimmers to have lazy turns when they are tired, but by learning the correct technique and practicing daily, your swimmer can gain speed on each turn.
- 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!
- OPEN TURNS: Think about the open turn differently! Your swimmer should not be making an open turn to touch the wall and swim the next lap; if they’re doing this, they are actually stopping and then trying to regain speed. An expertly executed open turn involves spinning backwards, enabling your swimmer to carry momentum into the push off.
- FINISHES: Races can be won or lost by hundredths of a second, and many races come down to the last few strokes. Your swimmer will learn how to use their kick to accelerate into the wall, time their stroke for a perfect arm extension, and keep their head down so they don’t waste any time or strokes as they approach the wall.
Swimmers and parents are invited to ask our Elite Clinicians questions during a Q&A session. Gain insight into their training regimen, diet and nutrition, and recovery tactics.
WATCH THE CLINICIANS
Observe our elite clinicians 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 two of the best swimmers in the world! They'll work on holding onto their form while challenging themselves.
Take a photo with our elite 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!!