2021 High Performance Swim Camp Series
Sat, May, 01 2021 - Sun, Sep, 12 2021
Summerville YMCA (Outdoor)
900 Cross Creek Drive, Summerville, SC 29483
High Performance Swim Camp Series – This two-part swim camp series is designed to help your swimmer find new ways to improve their freestyle technique as well as their 100 and 200 races. Participants will work with our Elite Clinicians to refine their techniques and skills in order to drop time! There will be 2 two-day camps:
May 1-2: Comprehensive Freestyle Racing Camp
September 11-12: Race Strategy Camp: 100’s & 200’s
May: Check in 12:00 PM, Clinic 12:15 PM – 2:45 PM
Group A: Check in 3:30 PM, Clinic 3:45 PM – 6:45 PM
Group B: Check in 12:00 PM, Clinic 12:15 PM – 2:45 PM
Scroll down for more information on the curriculum!
Session sizes are limited to no more than 24 participants to ensure the highest level learning experience!
Sessions for the May camp are for swimmers ages 11 & Under
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.
Sessions for the September camp are based on your swimmer’s 100 yd freestyle time:
Group A: 100 yd Freestyle: Boys 1:03 or faster, Girls 1:04 or faster
Group B: 100 yd Freestyle: Boys 1:04-1:27, Girls 1:05-1:29
Swimmers will take their training and racing to the next level at this comprehensive freestyle racing camp! Each age group will have two sessions: on Saturday, participants will focus on the mechanics of a smooth and powerful freestyle to become faster and more efficient swimmers. Then on Sunday, participants will work on developing speed, focusing on distance per stroke vs tempo, pacing, and a freestyle training set.
MAY 1: 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. Elite Clinicians will be in the water and on deck leading participants through a progression of freestyle drills. These technique drills will allow swimmers 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 feel rough and slow without a strong bodyline. Participants will work to reinforce proper 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 working on both 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 maximum extension and a powerful finish to the 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.
MAY 2: FREESTYLE APPLIED SPEED
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 our clinicians to discover the proper stroke counts for different event lengths.
- TEMPO: Swimmers' 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.
- 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!
Swimmers at this camp will focus on developing a strong race strategy for events 100 and 200 yards in any stroke. By learning how to vary components of technique, pacing, and tempo, participants can take their racing to the next level in any stroke. Saturday will focus on events 200 yards in length. Sunday will focus on swimming a fast 100 yard race.
SEPTEMBER 11: SWIMMING 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. Your Elite Clinicians 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 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: Every swimmer strategies their 200 yard races differently, and your clinicians will demonstrate the advantages and disadvantages of these main approaches. Whether your swimmer likes to go out hard or finish strong, having a pre-race strategy will help make sure they are ready to swim each race confidently!
SEPTEMBER 12: SWIMMING A FAST 100
Swimming the 100 freestyle requires a 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 perfect balance between staying underwater, maintaining speed on the surface, and keeping a strong breathing pattern is difficult, but your Elite Clinicians are some of the best instructors to help teach your swimmer.
- SPRINTING: Sprinting is all about swimming with “controlled aggression!” Clinicians will demonstrate how to swim with power, while also being relaxed - having too much tension will make your swimmer slip in the water and slow down. Swimmers will observe 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. Katie and Adam will present different strategies on how to swim 100s: some swimmers focus on each 50, balancing “front end speed” and “back end speed”. Experimenting and learning new techniques will allow your swimmer to improve their 100!
- UNDERWATER DOLPHIN KICKING: The fastest swimmers know how to weaponize their dolphin kicking. It is absolutely, undeniably, the fastest way to move through the water! Whether you dolphin kick on your stomach, side, or back, understanding the importance of streamlined, underwater speed is vital for every swimmer!
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 Collector’s Bag Tag for each day they are at the camp. Collect all 37 and trade with your friends!