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Manassas, VA

2020 Summer High Performance Swim Camp Series

Mon, Jun, 22 2020 - Fri, Aug, 21 2020

Central Park Aquatic Center/Occoquan Swim Academy
10371 Central Park Drive, Manassas, VA 20110

Event Detail

2020 Summer High Performance Swim Camp Series – Over seven weeks, we are offering the most specific skill focused swim camp in the world for competitive swimmers. 

EACH CAMP WILL HAVE A MAXIMUM OF 24 SWIMMERS PER SESSION! 

PLUS: Each camp will be divided into 4 different age groups so that participants are swimming with their peers!

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! 

  • July 6-9: Short Course Training Boot Camp (13 & Over)
  • July 13-16: Short Course Training Boot Camp (12 & Under)
  • July 27-31: Comprehensive Backstroke Racing Camp
  • August 3-7: Comprehensive Breaststroke Racing Camp
  • August 10-14: Comprehensive Butterfly Racing Camp
  • August 17-21: Comprehensive Freestyle Racing Camp

SCROLL DOWN FOR DETAILS ON EACH CURRICULUM!

Session Times: 2 & 3 Day Camps

  • 10 & Under (Mondays & Tuesdays): Check in 12:00 PM, Clinic 12:15 PM-2:15 PM
  • Ages 11-12 (Wednesdays-Fridays): Check in 12:00 PM, Clinic 12:15 PM-3:15 PM
  • Ages 13-14 (Wednesdays-Fridays): Check in 4:15 PM, Clinic 4:30 PM-7:30 PM
  • 15 & Over (Mondays & Tuesdays): Check in 3:15 PM, Clinic 3:30 PM-6:30 PM

Session Times: All Boot Camps

  • 10 & Under (July 13-16):Check in 12:00 PM, Clinic 12:15 PM-2:15 PM
  • Ages 11-12 (July 13-16):Check in 3:15 PM, Clinic 3:30 PM-6:30 PM
  • Ages 13-14 (July 6-9):Check in 12:00 PM, Clinic 12:15 PM-3:15 PM
  • 15 & Over (July 6-9):Check in 4:15 PM, Clinic 4:30 PM-7:30 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 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!

Suggested Participants

All camps in this series except for the 10 & under camp are recommended for swimmers with at least two-years of competitive swimming experience. Swimmers younger than 8 years old are not recommended for the 10 & under camp without their coach’s approval.

Curriculum

July 6-9 SHORT COURSE TRAINING BOOT CAMP (AGES 13-14, 15 & OVER)

Led by NCAA Champion John Shebat

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.

  • Monday, July 6 - 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.
  • Tuesday, July 7 - 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.
  • Wednesday, July 8 - BUTTERFLY: NCAA Champion John Shebat 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.
  • Thursday, July 9 - 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!
July 13-16: SHORT COURSE TRAINING BOOT CAMP (AGES 10 & UNDER, 11-12)

Led by Olympic gold medalists Clark Smith and Cierra Runge

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.

  • Monday, July 13 - 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.
  • Tuesday, July 14 - 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.
  • Wednesday, July 15 - BUTTERFLY: Olympic gold medalists Clark Smith and Cierra Runge 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.
  • Thursday, July 16 - 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!
JULY 27-31: COMPREHENSIVE BACKSTROKE RACING CAMP

Led by NCAA Champion John Shebat

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. NCAA Champion John Shebat 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!

    MONDAY & TUESDAY (JULY 27 & 28): AGES 10 & UNDER, AGES 15 & OVER

    • Monday, July 27 - 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. 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.
    • Tuesday, July 28 - APPLIED SPEED & RACE STRATEGY EXECUTION: Take your backstroke racing to the next level by learning different strategies for approaching any race. NCAA Champion John Shebat 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.

    WEDNESDAY - FRIDAY (JULY 29-31): AGES 11 & 12, AGES 13 & 14

    • Wednesday, July 29 - 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. 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.
    • Thursday, July 30 - APPLIED SPEED & RACE STRATEGY EXECUTION: Take your backstroke racing to the next level by learning different strategies for approaching any race. NCAA Champion John Shebat 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.
    • Friday, July 31 - BACKSTROKE STARTS, TURNS, & 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.
    AUGUST 3-7: COMPREHENSIVE BREASTSTROKE RACING CAMP

    Led by Olympic gold medalist Katie Meili and NCAA Champion John Shebat

    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 medalist Katie Meili and NCAA Champion John Shebat will also cover strategies for faster racing in any breaststroke event!

      MONDAY & TUESDAY (AUGUST 3 & 4): AGES 10 & UNDER, AGES 15 & OVER

      • Monday, August 3 - 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.
      • Tuesday, August 4 - APPLIED SPEED & RACE STRATEGY EXECUTION: 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.

      WEDNESDAY - FRIDAY (AUGUST 5-7): AGES 11 & 12, AGES 13 & 14

      • Wednesday, August 5 - 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.
      • Thursday, August 6 - APPLIED SPEED & RACE STRATEGY EXECUTION: 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.
      • Friday, August 7 - BREASTSTROKE PULLOUTS, OPEN TURNS, & 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, your clinicians will work with each participant to maintain their momentum at these key points in a race.
      AUGUST 10-14: COMPREHENSIVE BUTTERFLY RACING CAMP

      Led by Olympians Kim Vandenberg and Amini Fonua

      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. Olympians Kim Vandenberg and Amini Fonua 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.

        MONDAY & TUESDAY (AUGUST 10 & 11): AGES 10 & UNDER, 15 & OVER

        • Monday, August 10 - 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. The clinicians at this camp will help your swimmer become committed to these same skills to create better habits every time they swim butterfly!
        • Tuesday, August 11 - APPLIED SPEED & RACE STRATEGY EXECUTION: After building a solid butterfly stroke on day 1, swimmers will then refine their racing skills and cover different strategies for faster racing. Kim and Amini 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.

        WEDNESDAY - FRIDAY (AUGUST 12-14): AGES 11 & 12, AGES 13 & 14

        • Wednesday, August 12 - 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. The clinicians at this camp will help your swimmer become committed to these same skills to create better habits every time they swim butterfly!
        • Thursday, August 13 - APPLIED SPEED & RACE STRATEGY EXECUTION: After building a solid butterfly stroke on day 1, swimmers will then refine their racing skills and cover different strategies for faster racing. Kim and Amini 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.
        • Friday, August 14 - UNDERWATER DOLPHIN KICKING & OPEN TURNS: 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.
        AUGUST 17-21: COMPREHENSIVE FREESTYLE RACING CAMP

        Led by Olympic gold medalists Clark Smith and Cierra Runge

        Freestyle is the stroke swam more than any other in races and practices. Creating and cultivating good habits now will not only make your swimmer faster but will also reduce the risk for injuries in the long term. Olympic gold medalists Clark Smith and Cierra Runge 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.

          MONDAY & TUESDAY (AUGUST 17 & 18): AGES 10 & UNDER, AGES 15 & OVER

          • Monday, August 17 - 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 and Cierra 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.
          • Tuesday, August 18 - APPLIED SPEED & 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.

          WEDNESDAY - FRIDAY (AUGUST 19-21): AGES 11 & 12, AGES 13 & 14

          • Wednesday, August 19 - 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. The clinicians 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.
          • Thursday, August 20 - APPLIED SPEED & 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.
          • Friday, August 21 - FREESTYLE FLIP TURNS, BREAKOUTS, & 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 and Cierra 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.

          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!