North Potomac, MD
2020 High Performance Swim Camp Series
Sun, Jul, 05 2020 - Tue, Jul, 28 2020
Westleigh Recreation Club
14900 Dufief Mill Road, North Potomac, MD 20878
2020 Summer High Performance Swim Camp Series – Over seven weeks, we are offering an extensive swim camp series designed to refine and perfect a swimmer’s skills to race faster.
Each camp will be led by Elite Clinicians who swam at the Olympics, won Olympic medals, won NCAA Championships and more. Fitter and Faster clinicians are exceptional teachers with talent for explaining and demonstrating the technique required for fast racing! Scroll down for more details on the curriculum!
EACH CAMP WILL HAVE A MAXIMUM OF 24 SWIMMERS PER SESSION AND TIME STANDARDS!
- July 5-11: Comprehensive Freestyle Racing Camps (3 Day Camps)
- Group Time Standards based on 100 Yard Freestyle
- Group A: Boys 53 & Faster. Girls 57 & Faster
- Group B: Boys 54-59. Girls 58 – 1:03
- Group C: Boys 1:00-1:09. Girls 1:04-1:12
- Group D: Boys 1:10-1:29. Girls 1:13-1:29
- July 13-19: Comprehensive Backstroke Racing Camps (3 Day Camps)
- Group Time Standards based on 100 Yard Backstroke
- Group A: Boys 59 & Faster. Girls 1:02 & Faster
- Group B: Boys 1:00-1:09. Girls 1:03-1:11
- Group C: Boys 1:10-1:21. Girls 1:12-1:24
- Group D: Boys 1:22-1:42. Girls 1:25-1:42
- July 21-27: Comprehensive Breaststroke Racing Camps (3 Day Camps)
- Group Time Standards based on 100 Yard Breaststroke
- Group A: Boys 1:06 & Faster. Girls 1:12 & Faster
- Group B: Boys 1:07-1:17. Girls 1:13 – 1:19
- Group C: Boys 1:18-1:31. Girls 1:20-1:33
- Group D: Boys 1:32-1:53. Girls 1:34-1:58
- July 29-August 4: Comprehensive Butterfly Racing Camps (3 Day Camps)
- Group Time Standards based on 100 Yard Butterfly except Group D
- Group A: Boys 57 & Faster. Girls 1:02 & Faster
- Group B: Boys 58-1:08. Girls 1:03 – 1:10
- Group C: Boys 1:09-1:22. Girls 1:11-1:24
- Group D: (100 Fly: Boys 1:23-1:52. Girls 1:25-1:54) OR (50 Fly: 37-47)
- August 6-10: Fast & Powerful Turns Camps (2 Day Camps)
- Same time standards as IM Racing Camp Below for each group
- August 12-18: IM Racing and Strategy Camps (3 Day Camps)
- Group Time Standards based on 200 Yard IM except Group D
- Group A: Boys 2:10 & Faster. Girls 2:18 & Faster
- Group B: Boys 2:11-2:29. Girls 2:19 – 2:33
- Group C: Boys 2:30-2:58. Girls 2:34-3:00
- Group D: 100 IM Boys 1:20-1:39. Girls 1:24-1:42
- August 20-28: Speed & Power Boot Camps (4 Day Camps)
- Same time standards as IM Racing Camp Above for each group
If you are signing up for ALL SEVEN CAMPS you will receive a discount. After clicking on the green register now button, select the “All 7 Swim Camps” ticket with the participant’s best 200 IM or 100 IM time.
For details on the curriculums for each of the camps please scroll down!
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 be limited to no more than 3 swimmers per lane, 24 swimmers total, 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!
All swimmers should sign up for the sessions that they qualify for. See time standard info above.
Led by Olympic gold medalists Clark Smith
(July 5-7: Groups A & D) (July 9-11: Groups C & B) Freestyle is the stroke swam more than any other in races and practices. Creating and cultivating good habits will make your swimmer faster, enable them to get more out of their practices and reduce the risk for injuries in the long term. Olympic gold medalist Clark Smith will be in the water leading 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.
- Day 1: Freestyle Technique: Participants will reinforce holding a straight and solid body line so that they can cut through the water with less drag. Practice keeping a still and low head position (especially during the breath!) while driving a strong flutter kick. Clark will also teach participants how to get an early and powerful press backwards on the water in the arm pull to get more out of every stroke. From the 50 to the mile, your swimmer will learn skills that will allow them to drop time in every freestyle race.
- Day 2: Applied Speed and Racing Strategy: The technique for swimming a fast freestyle race changes depending on the distance. Learn how prioritizing 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.
- Day 3: Freestyle Flip Turns, Breakouts, and Finishes: Focusing on having faster turns and a well-timed finish 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. Clark will lead participants through a series of drills to have compact, fast turns in any race. 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.
Groups A & D led by National Champion John Shebat. Groups B & C Led by National Champions John Shebat and Austin Surhoff
(July 13-15 Groups A & D) (July 17-19: Groups C & B) Swimmers will take their backstroke racing to the next level, not only by refining their stroke technique, but by practicing different race strategies and skills. Engaging the core not only allows swimmers to swim stronger, but it also allows them to hold the proper body position. Your Elite Clinicians will help participants learn the importance of rotation and how to use it to their advantage for more power in each stroke. Swimmers will also learn the importance of tempo in backstroke and use that to their advantage to get their hand on the wall first!
- Day 1: Backstroke Technique: Your swimmer understands the core components of backstroke, now begin to master the subtle skills that will help your swimmer to compete at a higher level. Engaging the core not only allows swimmers to connect their power across the body, but it also allows them to hold the proper body position. Participants will practice using their core to create rotation as well as a stable and balanced stroke, build a powerful pull with a strategic use of stroke rate, and use their kick as a dominant propulsive force.
- Day 2: Backstroke Applied Speed: Take your backstroke racing to the next level by learning different strategies for approaching any race. Your Elite Clinician will work to take the solid backstroke foundation developed on day one and teach sprint and distance variations for fast racing specific to any backstroke event. The session will end with a strategically crafted training set to highlight fast and efficient backstroke technique.
- Day 3: Backstroke Starts, Turns, and Finishes: Did you know that the fastest your swimmer is ever moving in a race is immediately after the start and turns? At these key points in a race, many swimmers, even at an elite level, do not know how to truly explode off of the start or out of the turns. Swimmers can also add in extra movements that slow them down by creating drag. We believe that the start, turn, AND finish are your swimmer's biggest opportunity to drop time in their backstroke races. At this session, your swimmer will learn how to maximize their speed off of every backstroke start, into and out of every turn, and into the finish.
Led by Olympic gold medalists Katie Meili and Clark Smith
(July 21-23: Groups A & D) (July 25-27: Groups C & B) 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. Olympic gold medalists Katie Meili and Clark Smith will also cover strategies for faster racing in any breaststroke event!
- Day 1: Breaststroke Technique: Learn to utilize the same technique and strategies as world-class breaststrokers. Your swimmer will continue the process of reducing drag in this rhythmic stroke. We will focus on the timing of the kick and pull; swimming in a horizontal plane with a small powerful kick; keeping the hips high throughout the whole stroke; and generating forward power in their recovery.
- Day 2: Breaststroke Applied Speed and Racing Strategy: Swimmers will take their racing to the next level by learning different strategies for racing breaststroke. A fast breaststroke is all about tempo, and swimmers will learn how to get into a rhythm for fast racing in the 50, 100, and 200 breaststroke. The session will end with a strategically crafted training set to highlight fast and efficient breaststroke technique.
- Day 3: Breaststroke Turns, Pullouts, and Finishes: Breaststroke races are often won and lost because of the quality of turns and finishes of the competitors. Many people don't realize this, but the push-off and streamline from the wall after a turn SHOULD BE the fastest a swimmer will go while in the water other than the streamline after a dive. Even elite-level swimmers often add in extra movements on their turns and finishes that slow them down and even cause them to lose close races. At this session, Clark and Katie will work with each participant to maintain their momentum at these key points in a race.
Led by National Champion Giles Smith
(July 29-31: Groups A & D) (August 2-4: Groups C & B) Butterfly is one of the most technical and challenging strokes, and participants at this camp will focus on becoming more efficient and faster butterfly swimmers. National Champion Giles Smith will demonstrate both the mechanics as well as the timing of the butterfly stroke, leading participants through a progression of drills beginning with a strong body position and ending with the full stroke. Swimmers will embrace different strategies such as varied breathing patterns and kick counts for faster racing.
- Day 1: Butterfly Technique: Perfect the complexities of balancing power and fluid rhythm in one of the most dynamic athletic strokes. Elite butterfliers maintain forward momentum by setting an immediate high catch with a perfectly timed kick. They are committed to a breathing pattern, perfecting their distance per stroke, and maintaining a horizontal body position. Giles will help your swimmer become committed to these same skills to create better habits every time they swim butterfly!
- Day 2: Butterfly Applied Speed: After building a solid butterfly stroke on day 1, swimmers will then refine their racing skills and cover different strategies for faster racing. National Champion Giles Smith will work with swimmers on how to develop a race plan for any butterfly race, whether a 50, 100, or 200. Participants will focus on swimming butterfly with speed and efficiency. The session will end with a strategically crafted training set to highlight fast and efficient breaststroke technique.
- Day 3: Butterfly Turns, Underwater Dolphin Kicking, and Finishes: Your swimmer will take their butterfly racing to the next level by cultivating skills to accelerate at key points during each race. Swimmers will maintain momentum by staying streamlined and keeping their head down on the first stroke to accelerate into a powerful breakout. Elite swimmers maintain their speed through a quick turn and have a powerful push off every wall.
Led by Olympian Christopher Reid and World Record Holder Katrina Konopka
(August 6 & 7: Groups A & D) (August 9 & 10: Groups C & B) 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. Olympian Christopher Reid and World Record Holder Katrina Konopka 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.
- Day 1: 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 15 & up will also focus on IM transitions. The crossover turn is the fastest way to transition from backstroke to breaststroke in an IM race, and your clinicians will ensure that participants are able to execute the crossover turn FAST and EFFICIENTLY.
- Day 2: Open Turns: 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. Your swimmer will also 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.
Led by NCAA Champion John Shebat and All-American Makayla Sargent
(August 12-14: Groups A & D) (August 16-18: Groups C & B) The individual medley is a complex and extremely challenging race. Elite swimmers spend lifetimes tweaking not only their stroke, start, and turn technique, but especially refining their strategy to execute the race with maximum speed and efficiency. Many swimmers struggle to get their speed up at the beginning or they run out of energy and are unable to finish the race strong. At these sessions, your swimmer will work with NCAA Champion John Shebat and All-American Makayla Sargent to dominate the beginning, middle, and end of ever IM race!
- Day 1: Butterfly to Backstroke IM Transition: In this session, our Elite Clinicians will work with participants to find the right balance of rhythm, length, and power to maximize the speed of the butterfly and backstroke legs of their IM. We will help swimmers understand themselves better so that they can start fast without spending all of their energy. This is a very strategic skill that can make a big difference in your swimmer's IM.
- Day 2: Breaststroke to Freestyle IM Transition: Building speed through the back half of an IM is all about understanding how to increase tempo while maintaining length even through fatigue. John and Makayla will work with participants to play with their tempo and length in both breaststroke as well as freestyle for a more efficient finish to their IM races.
- Day 3: IM Turns and Breakouts: The turns in any IM race are crucial to being able to race effectively. The most challenging IM transitional turn is the back to breast crossover turn! NCAA Champion John Shebat and All-American Makayla Sargent will work on each turn that a swimmer will encounter during an IM so that they can accelerate in and out every time. Swimmers will also focus on the underwater to breakout to accelerate into their next length.
Groups A & D will be led by National Champion John Shebat. Groups B & C will be led by Olympic gold medalist Clark Smith
(August 20-23: Groups A & D) (August 25-28: Groups C & B) The purpose of this boot camp is to set up each stroke and get going FAST! This camp will prepare your swimmer to begin your short course yards training at a higher level than you ever have before. Each day will focus on a specific stroke: your swimmer will reinforce perfect technique with an in water session split between drill work and a swim set specifically designed to improve their skills in that particular stroke.
- Day 1: Butterfly: Your Elite Clinicians will work with the participants to improve on the complexities of balancing power and fluid rhythm in one of the most dynamic athletic movements. Participants will learn drills designed to enhance butterfly technique, and then apply those skills to a specifically designed training program. Practice balancing an efficient stroke with the speed and power required for fast butterfly racing.
- Day 2: Backstroke: Participants in this session will work on the subtle backstroke skills that will help them compete at a higher level. Participants will practice using this stroke technique in an elite training session designed to build backstroke speed in a competitive environment.
- Day 3: Breaststroke: 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. After building a solid breaststroke technique during the first half of the session, your swimmer will challenge themself to maintain that form at a higher speed!
- Day 4: Freestyle: As you know, freestyle is the stroke swam more than any other in races and practices. The first half of this session will reinforce efficient and powerful freestyle technique. During the second half of the session, participants will put those skills to the test with a training set designed to further develop your swimmer's stroke and racing skills.
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!