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Franklin, MA

2021 Franklin, MA Swim Camp

Mon, Dec, 27 2021 - Tue, Dec, 28 2021

The Adirondack Club
800 Chestnut St, Franklin, MA 02038

Introduction

We are so excited to be coming to Franklin, MA! Sign up for single sessions or SAVE by signing up for bundles!

Ages 12 & Under: High Performance Freestyle & Backstroke Technique (Both days: Check in 9 AM, Clinic 9:15-11:45 AM)
     December 27: High Performance Freestyle Technique
     December 28: High Performance Backstroke Technique

Ages 13 & Over: Explosive Performance Speed & Power (Both days: Check in 12:30 PM, Clinic 12:45-3:45 PM)
     December 27: Developing Power in Your Swims
     December 28: Speed & Overall Swimming Performance

Session sizes are limited to no more than 24 participants to ensure the highest level learning experience! Scroll down for more details on the curriculum for all sessions.

Suggested Participants

These camps are designed for swimmers with a minimum of one-year of competitive swimming experience all the way up to AAAA times and faster. Swimmers younger than 9 years old are not invited without submitting their times or swimming history to Fitter and Faster.

Curriculum

December 27 (12 & Under): HIGH PERFORMANCE FREESTYLE TECHNIQUE

Creating and cultivating good habits will make swimmers faster and reduce the risk for injuries in the long term. Our elite clinicians will be in the water and on deck leading participants through a progression of freestyle drills. These skills will deepen their understanding of each part of the stroke and help create good habits for fast and efficient freestyle techniques.

  • BODYLINE: Swimmer’s freestyle will never be fast without a strong bodyline. Participants 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: A fast kick is the motor behind a swimmer's stroke! Participants will polish up their kicking to become stronger and faster 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 work with swimmers on how to get the maximum extension and a powerful finish to the stroke.
  • BREATH: Timing is everything! The clinicians will work with the participants on how to make each breath more efficient for faster freestyle racing no matter what distance.

December 27 (13 & Over): Developing Power in Your Swims

While strength training helps swimmers get stronger, working on power exercises in the water helps to strengthen swimming specific movements. Developing power will help participants be more efficient and stronger in the water!

  • IMPROVING POWER IN STROKE TECHNIQUE: Swimmers are taught drag is bad! However, ADDING resistance as a training tool 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. The clinicians will take the swimmers through some resistance training techniques during this camp!
  • RESISTANCE TRAINING: Resistance not only helps expose places to strengthen technique but also is a huge way to build power. Hand paddles, rubber tubing with a belt, 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! The clinicians will take participants through 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.

December 28 (12 & Under): HIGH PERFORMANCE BACKSTROKE TECHNIQUE

Begin to master the subtle skills that help swimmers compete at a higher Backstroke level. Participants will practice using their core to create rotation and a stable and balanced stroke, build a powerful pull with strategic use of stroke rate, and use their kick as a dominant propulsive force.

  • BODY POSITION: Participants will work with our elite clinicians to feel and understand how to maintain a neutral spine and head position for less drag and a better, full-body connection in backstroke.
  • ROTATION: The fastest backstrokers in the world use a powerful rotation to create more power and increase their tempo. Swimmers will discover how much to rotate, when to rotate, and use it for maximum speed and power.
  • KICK: If a swimmer is kicking from their knees, it is less efficient than kicking from the hip. The clinicians will help swimmers maintain maximum propulsion with the proper kicking technique.
  • PULL: Swimmers need to bend their elbow very early in the pull so that they can get an early catch for an immediate and powerful press back into the water. Participants will work on timing their catch to pull the greatest amount of water possible!

December 28 (13 & Over): Speed and Overall Swimming Performance

Swimmers can significantly change their race strategy by adjusting just two aspects of their stroke - distance per stroke and tempo. Our world class clinicians will coach swimmers to help their tempo and speed in the water. He will also review dryland exercises designed specifically for developing strength and power in swimmers and 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: A swimmers tempo is how fast or slow they complete each stroke. Changing tempo based on event distance and fatigue level will help swimmers swim as fast as possible.
  • DRYLAND FOR SWIMMING: Dryland training is designed to build strength, increase flexibility and become a more well-rounded and agile athlete. Swimmers will learn age-appropriate, simple bodyweight exercises that will strengthen their core and major muscle groups to complement the training done in the pool.
  • MAINTAINING TECHNIQUE THROUGH FATIGUE: When swimmers get tired, it’s an 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 a difficult decision, but more beneficial in the long run. Participants will learn from the Clinicians how to handle fatigue in practice and races.
  • RECOVERY: While training is important for swimming faster and gaining strength, recovery is just as essential to continue training at a high level. While you can buy expensive products to help you recover, Our Clinicians will walk through some of the most important things to get your body ready for the next session.

ASK QUESTIONS

Swimmers and parents are invited to ask the clinicians questions during a Q&A session. Gain insight into their training regimen, diet and nutrition, and recovery tactics.

WATCH THE CLINICIANS

Observe 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 your 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 swim cap!

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