2021 High Performance Swim Camp Series
Sat, Apr, 24 2021 - Sun, Aug, 29 2021
Carter Athletic Center at North Cross School
4254 Colonial Ave SW, Roanoke, VA 24018
High Performance Swim Camp Series –SAVE more by signing up for multiple sessions across multiple camps and/or for multiple swimmers!
This swim camp series is designed for swimmers ages 9 & Over! In August, swimmers ages will work to enhance their technique performance in both breaststroke and butterfly! Participants will work on perfecting their techniques to efficiently move through the water with power, shooting forward past their competition. In December, swimmers will work on starting their races off strong and carrying momentum through each wall. They will also discover and develop a strong race strategy for some of the trickiest races to strategize, the 100 and 200 in ANY stroke!
August 28-29: Breaststroke & Butterfly technique
December 4-5: Explosive Performance Starts & Turns/ Race Strategy: 100’s & 200’s
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!
Session Times (Both Camps):
Session 1: Check in 11 AM, Clinic 11:15-1:45 PM
Session 2: Check in 2:30 PM, Clinic 2:45-5:45 PM
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.
Butterfly and breaststroke are two of the most technical and challenging strokes, and participants at this camp will focus on becoming more efficient and faster swimmers in both of them! Day 1 session 1 will review the distinct technique of butterfly and session 2 will focus on breaststrokes nuances! on Day 2 session 1, participants will learn advanced racing skills that will improve their butterfly stroke and take it to top speed and in session 2 swimmers will work to finesse their breaststroke racing skills to make their races POP! This camp will be led by elite clinicians Nils Wich-Glasen and Bryar Long!
AUGUST 28 (SESSION 1): HIGH PERFORMANCE BUTTERFLY TECHNIQUE
Participants will work with our clinicians to improve on the nuances of balancing power and fluid rhythm in one of the most dynamic athletic movements. 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. Swimmers will work to make these habits their own!
- BODY POSITION: Elite butterfliers focus on driving their momentum forward with minimal drag by keeping their heads low and hips high. Participants will work with their clinicians on establishing and maintaining a proper butterfly body position.
- KICK: Each butterfly stroke has two equally strong and well-timed kicks. Attendees will work on how and when to kick in fly for maximum speed.
- PULL: Long and smooth strokes will allow swimmers to have a more efficient butterfly. Our Clinicians will help participants get an early catch on the water for more power in each stroke.
- BREATH: A common mistake swimmers run into is mistiming their breath. Swimmers will work on low and efficient breaths as well as WHEN to breathe so that they can swim more efficiently on the breath stroke.
AUGUST 28 (SESSION 2): HIGH PERFORMANCE 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. Elite Clinicians 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. Nils 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 your clinicians time their breaststroke for ultimate efficiency.
AUGUST 29 (SESSION 1): BUTTERFLY APPLIED SPEED
After building a solid butterfly stroke on day 1, swimmers will refine their racing skills and apply speed to their butterfly. The Nils and Bryar will work with swimmers on swimming butterfly with speed and efficiency while maintaining a solid technique.
- 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. Swimmers will discover how changing speeds might change stroke count but shouldn't change stroke efficiency.
- TEMPO: Tempo is how fast or slow a stroke is completed. Slower tempos allow swimmers to conserve energy by taking fewer strokes. faster tempos are more tiring but increase speed. Participants will work on different butterfly tempos and discover how to apply that to their racing.
- UNDERWATER DOLPHIN KICKING: The fastest swimmers know how to weaponize their dolphin kicking. It is undeniably the fastest way to move through the water! Understanding the importance of streamlined, underwater speed and applying it is vital for every swimmer!
- TRAINING BUTTERFLY: Also included in this session is an elite workout designed by Nils, Bryar and the Fitter and Faster Coaching Team. This workout is specifically designed to challenge your swimmer’s butterfly and help identify strengths and weaknesses in their training, which will ultimately transfer into becoming a better racer!
AUGUST 29 (SESSION 2): BREASTSTROKE APPLIED SPEED
After building a solid breaststroke stroke on day 1, swimmers will then refine their racing skills and cover different strategies for faster racing. Elite Clinicians Nils & Bryar 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 accelerating in and out of every wall and executing powerful pullouts.
- 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: 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.
- PACING: Especially in breaststroke racing, it’s important for swimmers to get into a rhythm. While a 50 breaststroke is all about a fast turnover and snapping the kick, a 200 breaststroke is almost a different stroke with a strong pull, powerful kick, and long glide. Learn how to properly split each event for faster racing!
- 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.
- TRAINING BREASTSTROKE: 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 breaststroke and help identify strengths and weaknesses in their training, which will ultimately transfer into becoming a better racer!
Swimmers will work on the faster part of a race, the start and the turns! They will discover the skills to pop off the blocks and carry their speed through every wall! 12 & Older swimmers will explore different ways to strategize and race their 100 and 200 events in ANY stroke. Strategy is a huge part of having strong and fast races!
DECEMBER 4 (SESSION 1): STARTS & UNDERWATERS
The start sets up a swimmers race. The more power off the block the better! There are countless intricacies to performing an explosive start, followed by an efficient and dominating underwater. The clinicians have spent countless hours practicing starts and underwater dolphin kicking and will work with swimmers on how to be explosive and efficient with each movement.
- STARTS: will work with swimmers to find their best position on the block as well as how to powerfully launch off into a tight streamline. Swimmers will also discover their optimal reaction time to get off the blocks fast and ahead of their competition.
- UNDERWATER DOLPHIN KICKING: The fastest swimmers know how to weaponize their underwater. It's the fastest way to move through the water! Understanding the importance of streamlined underwater speed is vital for every level of swimmer.
- BREAKOUTS: Many swimmers add movement within their breakout that creates drag and destroys all of the power created during their underwaters. Participants will work on timing their breakouts to accelerate to explode into the lap.
DECMEBER 4 (SESSION 2): RACING A FAST 200
Races over 200 yards and meters are some of the most fun to swim and to watch because of the wide variety of strategies that swimmers can use. Some swimmers will take the race out very fast and hope to hang on at the finish, some will save their energy and finish strong, while others will hit consistent splits to balance those two strategies. Our clincians will help participants see which strategy works the best for their swimming as well as how to implement that plan for faster racing.
- DISTANCE PER STROKE: One way to increase a swimmer’s efficiency is to take fewer strokes. Counting the number of strokes and improving technique to decrease that number will save energy. Participants will work with our elite clinicians to find the appropriate distance per stroke for their 200.
- TEMPO: A swimmer’s tempo is how fast or slow they complete each stroke. Slower tempo allows swimmers to conserve energy by taking fewer strokes. Faster tempos are more tiring but much faster. Changing tempo based on event distance and fatigue level will help participants swim as fast as possible.
- PACING: Every swimmer strategizes their 200 yard races differently! The clinicians will demonstrate the advantages and disadvantages of the main pace approaches. Whether participants like to go out hard or finish strong, having a pre-race strategy will help make sure they are ready to swim each race confidently!
DECEMBER 5 (SESSION 1): 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 powerfully push off every wall. The clinicians will lead participants through a series of drills to have a compact, fast turn in any race.
- FLIP TURNS: Swimmers will identify and work on what techniques carry their momentum through the turn to get in and out of every wall faster. Participants will also 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.
- OPEN TURNS: Swimmers should not just go through the motions of an open turn; if they’re doing this, they are actually stopping and then trying to regain speed. An expertly executed open turn involves carrying momentum from one lap into the next. Swimmers will work with the clinicians to nail an efficient and quick open turn.
- FINISHES: Races can be won or lost by hundredths of a second, and many races come down to the last few strokes. Swimmers will reinforce their kick to accelerate into the wall, time their stroke for a perfect arm extension, and keep their head down to out touch the competition.
DECEMBER 5 (SESSION 2): RACING A FAST 100
Swimming 100 yard races requires unique strategy and planning for fast racing. Technique is tweaked to provide more power for the event, and taking advantage of the start and streamline off each wall has a larger impact. Trying to find the balance between underwaters, breathing pattern, and sprinting are key to having a fast 100! The clinicians will work with participants to find this balance and how they can apply it to race faster!
- SPRINTING: Sprinting is all about swimming with “controlled aggression!” Swimmers will observe and practice how to tweak their stroke to make them quick yet efficient - increasing tempo, shortening the breath, and a strong connected kick will lead to an explosive race!
- PACING: Pacing for races 100 yards or meters can be broken up many ways. The clinicians will present different strategies on how to swim 100s: Experimenting and learning new techniques will allow swimmers to improve their 100 speed!
- UNDERWATERS: The fastest swimmers know how to weaponize their underwater. It's the fastest way to move through the water! Understanding the importance of streamlined underwater speed is vital for every level of swimmer.
At each session of this 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 Swim Cap!