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Toms River, NJ

2021 High Performance Swim Camp Series

Sat, Aug, 21 2021 - Sun, Nov, 28 2021

Ocean County YMCA
1088 West Whitty Rd, Toms River, NJ 08755

Introduction

2021 High Performance Swim Camp Series– Sign up for individual sessions or SAVE when you purchase a Bundle! 

This swim camp series consists of two, 2 day camps. 14 & Older swimmers will finesse the fundamentals of their catch and freestyle techniques in August and then explore different ways to strategize their 100 and 200 events for all strokes in November. 13 & Under swimmers will focus on exploding off their starts and turns in August and then will focus on discovering new and efficient ways to swim all four strokes in November.

August 21-22: 14 & Older- Catch & Freestyle Technique Camp, 13 & Under-Explosive Performance: Starts & Turns Camp

November 27-28: 14 & older-Race Strategy: 100s & 200s, 13 & Under- Short & Long Axis Technique 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!

Session Times (All Camps):
13 & Under: Check in 8:45 AM, Clinic 9-11:30 AM
14 & Over: Check in 11:45 AM, Clinic 12-3 PM

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

August 21-22: 14 & Older Catch & Freestyle Technique Camp

Day 1 (Saturday): Catch Camp

In this session, swimmers will focus on a very specific part of the pull that is perhaps the most important part of each stroke: THE CATCH! Swimmers will learn to set their hand and forearm in the water in a position for them to feel the water and to grab a much water as possible. This will allow your swimmer to move further with each stroke. When swimmers spend dedicated time working on improving their catch, they make huge strides in increasing their speed and efficiency in each stroke. This session focuses on just that.

  • FREESTYLE CATCH: The best swimmers in the world utilize an early vertical forearm to put immediate pressure back on the water. Connor and Courtney will help swimmers find the perfect position in each freestyle stroke to achieve the perfect "catch". Finding this position sets up the rest of the pull to be more powerful and faster!
  • BACKSTROKE CATCH: It is very important for swimmers to bend their elbow early in the pull so that they can get an early catch for an immediate and powerful press back into the water. The angle of the backstroke catch and the depth are extremely important in order to achieve maximum power.
  • BUTTERFLY CATCH: Long and smooth strokes will allow your swimmer to have a more efficient butterfly. Your clinicians will teach participants to get an early catch on the water for more power in each stroke. Finding the right timing and technique to get and early catch will help your swimmer drop time.
  • BREASTSTROKE CATCH: Participants in this session will learn drills to encourage them to keep their hands and elbows high on the water throughout the catch phase in breaststroke, thereby minimizing resistance and maintaining speed.

Day 2 (Sunday): 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. Nils Which-Glason 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. Joao 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.
August 21-22: 13 & Under Explosive Performance: Starts & Turns Camp

Day 1 (Saturday): 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. Clinician Nils Which-Glason 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: 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.

Day 2 (Sunday): 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 Austin 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.
November 27-28: 14 & Over Race Strategy: 100s & 200s

Day 1 (Saturday): Swimming 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! Carlos 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.

Day 2 (Sunday): 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. 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 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!
November 27-28: 13 & Under Short & Long Axis Technique

Day 1 (Saturday): Short Axis Technique

This camp will focus on strengthening technique for the two strokes that require the most precise timing and rhythm for more efficient and faster swimming. Clincians will be work with participants to finesse both their Butterfly and Breaststroke strokes!

  • BODY POSITION: Elite butterfliers and breastrokers focus on driving their momentum forward with minimal drag maintaining proper body position. Participants will work with their clinicians on establishing and maintaining the proper body position in both strokes to have the most streamlined swim.
  • 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 for BOTH short axis strokes!
  • TIMING: A fast breaststroke and butterfly is all about the rhythm! The proper timing will make the stroke fast, smooth and less taxing on the body. Learn how the clinicians time their short axis strokes for ultimate efficiency.

Day 2 (Sunday): Long Axis Technique

Freestyle and backstroke have a lot of similarities in technique. Working on both strokes together can deepen a swimmer's understanding of the skills necessary to race fast! Creating and cultivating good habits in both freestyle and backstroke will not only make your swimmer faster but will also reduce the risk for injuries in the long term.

  • BODY POSITION: Swimmers will work on maintaining tight, spear-like body positions to reduce drag and slice through the water.
  • ROTATION: Participants will learn to utilize their rotation to form more connection and power out of every pull and kick.
  • PULL: The best freestyle and backstroke swimmers in the world utilize an early vertical forearm to put immediate pressure back on the water. Your clinicians will also teach swimmers how to get maximum extension and a powerful finish to the stroke! Learn new drills and exercises to get more power from every stroke.
  • KICK: Swimmers will become a stronger and faster kickers through learning about both the technique and timing of each kick.

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 CLINICIAN

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 top speed with one of the best swimmers 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!