Redwood City, CA

Past Clinic: 2020 High Performance Swim Camp Series

Sat, Aug, 22 2020 - Sun, Sep, 13 2020

Two Locations:
August Camp: Bay Club Santa Clara and Bay Club Redwood Shores, September Camp: Bay Club Redwood Shores, Redwood City, CA 94065

A description of what was covered at this past clinic is below the upcoming clinics.

Upcoming Swim Clinics and Camps

Within 250 miles of Redwood City, CA.

Starting Apr 17, 2021

Elk Grove Aquatics Center

Starting Apr 24, 2021

Sun Valley Swimming Pool


Search all of our clinics at our find a clinic page.

Past Clinic

Event Detail

2020 High Performance 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 of all ages and abilities.

NOVEMBER 28-29 (was rescheduled from August 22 & 23): Comprehensive Freestyle Swim Camp at Bay Club Redwood Shores
DECEMBER 27-28 (was rescheduled from September 12 & 13): Elite Stroke Mechanics Camp at Bay Club Santa Clara

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 (Both Camps):
11 & Under: Check in 9:45 AM, Clinic 10:00 AM-12:30 PM
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 of the two camps 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.




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. Elite Clinicians will lead participants through a progression of freestyle drills leading to a full stroke. 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. The clinicians 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! Clinicians will show your swimmer how to make each breath more efficient for faster freestyle racing no matter what distance.


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.

  • 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.
  • 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, Elite Clinicians 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 your clinicians 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!


In this session we are going to be focusing on a very specific part of the pull that is perhaps the most important part of each stroke: THE CATCH! Swimmers will learn to set their hand and forearm in the water in a position for them to feel the water and to grab a much water as possible. This will allow your swimmer to move further with each stroke. When swimmers spend dedicated time working on improving their catch, they make huge strides in increasing their speed and efficiency in each stroke. This session focuses on just that.

  • FREESTYLE CATCH: The best swimmers in the world utilize an early vertical forearm to put immediate pressure back on the water. Elite Clinicians will help swimmers find the perfect position in each freestyle stroke to achieve the perfect "catch". Finding this position sets up the rest of the pull to be more powerful and faster!
  • BACKSTROKE CATCH: It is very important for swimmers to bend their elbow early in the pull so that they can get an early catch for an immediate and powerful press back into the water. The angle of the backstroke catch and the depth are extremely important in order to achieve maximum power.
  • BUTTERFLY CATCH: Long and smooth strokes will allow your swimmer to have a more efficient butterfly. Your clinicians will teach participants to get an early catch on the water for more power in each stroke. Finding the right timing and technique to get and early catch will help your swimmer drop time.
  • BREASTSTROKE CATCH: Participants in this session will learn drills to encourage them to keep their hands and elbows high on the water throughout the catch phase in breaststroke, thereby minimizing resistance and maintaining speed.


The kick is an important part of maintaining consistent speed and balance through every stroke. Strong kicks can propel your swimmer forward, but if done inefficiently, the legs can create also create a lot of drag. Kicking adds to a swimmer’s speed and improves the body position for a more connected stroke. Elite Clinicians will break down the kicking technique as well as timing for each stroke.

  • FREESTYLE KICK: The freestyle kick is more complex than you may think. Having the proper angle in the knee and in the ankle through each part of the kick can help a swimmer to create more power without expending more energy. The timing of the kick is also important so that swimmers can swim with their whole body working together and connected.
  • BACKSTROKE KICK: Have you ever noticed how many swimmers’ knees break the surface when they kick in backstroke? This means that the swimmer is kicking with their knees which is less efficient than kicking from their hip. Maintaining maximum propulsion and proper kicking technique will greatly improve your swimmer’s backstroke.
  • BUTTERFLY KICK: Each butterfly stroke has two equally strong and well-timed kicks. Work on how to achieve the best technique and when to kick in butterfly for maximum speed.
  • 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!


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.


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.


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!

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