2021 High Performance Swim Camp Series
Sat, Apr, 10 2021 - Sun, Sep, 19 2021
Snohomish Aquatic Center
516 Maple Ave, Snohomish, WA 98290
2021 High Performance Swim Camp Series – SAVE by signing up both days of one camp or multiple days across multiple camps!
This comprehensive swim camp series includes three, 2-day swim camps. Participants will work with our world-class clinicians learning how to create elite race-strategies, developing dynamic race plans to use in practice and work on techniques that will increase their overall speed, power and efficiency.
May 15-16: Race Strategy Camp: The IM’s
July 17-18: Comprehensive Freestyle Racing Camp
September 18-19: Explosive Performance: Starts & Turns Camp
Scroll down for more details on the curriculum!
Session sizes are limited to no more than 24 participants to ensure the highest level learning experience!
May & July:
Group A: Check in 12:45 PM, Clinic 1-4:00 PM
Group B: Check in 9 AM, Clinic 9:15-11:45 AM
Group A: Check in 2:45 PM, Clinic 3-6 PM
Group B: Check in 11 AM, Clinic 11:15-1:45 PM
May Race Strategy Camp: The IM’s
– Group A: 200yd IM: 2:32 or faster -OR- 100yd IM: 1:14 or faster
– Group B: 200yd IM: 2:33 or over -OR- 100yd IM: 1:15 or over
July Comprehensive Freestyle Racing Camp
– Group A: 100 yd Freestyle: 1:04 and faster
– Group B: 100 yd Freestyle: 1:05-1:29
September Explosive Performance: Starts & Turns Camp
– Group A: Ages 12 & Over
– Group B: Ages 11 & Under
September’s camp is 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.
Fast racing is all in the details. Over two days, swimmers will focus on each component of racing fast in the IM! Saturday will cover strategy and pacing for the butterfly and backstroke legs, underwater dolphin kicking, and open turns. Then on Sunday, participants will work on finishing strong in the breaststroke and freestyle legs of the IM, breaststroke pullouts, and the crossover turn. This camp will be led by Olympic Trials qualifier Michael Salazar and Coach Atiba Wade!
MAY 15: BUTTERFLY & BACKSTROKE IM STRATEGY
Many swimmers struggle with how to pace the first half of an IM so that they're racing as fast and efficiently as possible without spending too much energy. Michael Salazar and Atiba Wade will help participants to understand the proper pacing for butterfly and backstroke so that they can race faster in each of their IM races. He will also work with the swimmers on underwater dolphin kicking and open turns to get in and out of every wall faster!
- BUTTERFLY TO BACKSTROKE IM STRATEGY: In this session, Michael 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. He 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.
- UNDERWATER DOLPHIN KICKING: Many swimmers push off the wall and simply go through the motions of dolphin kicking without creating much power. At this session, Michael and Atiba will work with each swimmer to learn the proper muscle activations, size, and frequency of their underwater dolphin so that they can accelerate through the breakout faster than ever before.
- 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 Atiba and Michael to nail an efficient and quick open turn.
MAY 16: BREASTSTROKE & FREESTYLE IM STRATEGY
Finishing strong is so important to racing a fast IM. The key is finding the right tempo on the breaststroke and freestyle lengths to allow a swimmer to accelerate to the finish without losing momentum. This session is all about the pacing and strategy on the last half of the IM as well as breaststroke pullouts and the fastest turn your swimmer can do to transition from back to breast: the crossover turn.
- BREASTSTROKE TO FREESTYLE IM STRATEGY: Building speed through the back half of an IM is all about understanding how to increase tempo while maintaining length. Michael Salazar and Atiba Wade 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.
- 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!
- IM TRANSITIONS: The back-to-breast transition has a couple of ways that swimmers can approach it. Kim will work with participants to finesse their IM transitions and explore different types of transition turns so that they have the tools to go from the backstroke to the breaststroke leg the fastest way possible!
Swimmers will take their training and racing to the next level at this comprehensive freestyle racing camp! Each age group will have two sessions: Saturday: participants will focus on the mechanics of a smooth and powerful freestyle to become faster and more efficient swimmers. Sunday: participants will work on developing speed, focusing on distance per stroke vs tempo, pacing, and a freestyle training set. This camp is being lead by Olympic Gold Medalist Roland Schoeman!
JULY 17: HIGH PERFORMANCE FREESTYLE TECHNIQUE
Creating and cultivating good habits will not only make swimmers faster but will also reduce the risk for injuries in the long term. Four time Olympian Roland Schoeman will be in the water and on deck leading participants through a progression of freestyle drills. These skills 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: 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. Roland will work with swimmers on how to get 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.
JULY 18: FREESTYLE 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.
- DISTANCE PER STROKE: Depending on a swimmer's race, their distance per stroke might change. Longer distances require extended, efficient strokes to save energy. Shorter events might need to have to increase the number of strokes taken to go faster. Participants will work with Roland to discover the proper stroke counts for different event lengths.
- TEMPO: A Swimmer’s tempo is how fast or slow they complete each stroke. Slower tempos allow swimmers to conserve energy by taking fewer strokes. Faster tempos are tiring but much faster. Changing tempo based on event distance and fatigue level will help participants swim as fast as possible.
- PACING: At this session, Olympic gold medalist Roland Schoeman will help participants refine their stroke count and tempo to limit fatigue and increase efficiency to race faster in any distance!
- TRAINING FREESTYLE: Also included in this session is an elite workout designed by Roland 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!
The fastest that your swimmer is ever moving through the water is after the start and after every turn! Saturday: the curriculum will focus on explosive starts and powerful underwater dolphin kicking. Sunday, participants will work on accelerating through every flip turn and open turn into a well-timed finish.
SEPTEMBER 18: 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. Our Elite Clinicians has 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: The clinicians 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.
SEPTEMBER 19: 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 compact, fast turns 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.
Swimmers and parents are invited to ask their clinicians questions during a Q&A session. Gain insight into their training regimen, diet and nutrition, and recovery tactics.
WATCH THE CLINICIANS
Observe your 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 AND a Fitter and Faster Collector’s Bag Tag for each day they are at the camp. Collect all 37 and trade with your friends!