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Wellesley, MA

2021 High Performance Swim Camp Series

Sat, Apr, 17 2021 - Sat, Nov, 27 2021

Boston Sports Institute
900 Worcester St, Wellesley, MA 02482

Introduction

High Performance Swim Camp Series – This four part camp series is designed for swimmers to refine their skills and strategies across a variety of events! Each camp will be led by Elite Clinicians who swam at the highest level and are exceptional teachers with talent for explaining and demonstrating the technique required for fast racing!

April 17-18: Comprehensive Backstroke Racing Camp
June 26-27: Comprehensive Starts Camp
September 11-12: Race Strategy Camp: 100’s & 200’s
November 27-28: High Performance Speed & Power Camp

Scroll down for more details on the curriculum!

Suggested Participants

The clinicians will lead two sessions at each camp for each group based on time standards.

Comprehensive Backstroke Racing Camp – April 17 & 18
– Group A: 100 yd Backstroke: 1:12 and faster
– Group B: 100 yd Backstroke: 1:13 and over

Comprehensive Starts Camp – June 26 & 27
– Group A: 100 yd Freestyle: 1:03 and faster
– Group B: 100 yd Freestyle: 1:04 and over

Race Strategy Camp: 100’s & 200’s – September 18 & 19
– Group A: 200 yd Freestyle: 2:20 and faster
– Group B: 200 yd Freestyle: 2:21 and over

– Group A: 100 yd Freestyle: 1:15 and faster
– Group B: 100 yd Freestyle: 1:16 and over

High Performance Speed & Power Camp – November 27 & 28
– Group A: 100 yd Freestyle: 1:03 and faster
– Group B: 100 yd Freestyle: 1:04 and over

For Session Times >>> CLICK HERE

Curriculum

APRIL 17-18: COMPREHENSIVE BACKSTROKE RACING CAMP

This is a two-day high performance swim camp focused on racing faster in every backstroke race (plus improve in the IM!). The first day will focus on fast and efficient backstroke technique. The second day will cover applied speed and race strategy, as well as backstroke starts. This camp will be led by two-time Olympian Joao de Lucca and Coach Coley Stickels!

    APRIL 17: HIGH PERFORMANCE BACKSTROKE TECHNIQUE

    Your swimmer understands the core components of backstroke, now begin to master the subtle skills that will help your swimmer compete at a higher level. Participants will practice using their core to create rotation as well as a stable and balanced stroke, build a powerful pull with a strategic use of stroke rate, and use their kick as a dominant propulsive force.

    • BODY POSITION: Participants will work with two-time Olympian Joao de Lucca and Coach Coley Stickels to feel and understand how to maintain a neutral spine and head position for less drag and 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. Learn how much to rotate, when to rotate, and how to use it for maximum speed and power.
    • KICK: Have you ever noticed how many swimmer's knees break the surface when they kick in backstroke. This means that the swimmer is kicking with their knees which is less efficient than kicking from their hip. Joao and Coley will help swimmers maintain maximum propulsion with the proper kicking technique.
    • PULL: It is very important for swimmers 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.

    APRIL 18: BACKSTROKE APPLIED SPEED

    Take your backstroke racing to the next level by learning how to put the stroke together and take your backstroke to top speed! Joao de Lucca and Coley Stickels will work to take the solid backstroke foundation developed on day one and teach sprint and distance variations for fast racing specific to any backstroke event. The session will end with a strategically crafted training set to highlight fast and efficient backstroke 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. 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.
    • BACKSTROKE STARTS: Getting into the right ready position utilizing the backstroke ledge with a straight back, hips high on the surface of the water, and feet positioned to get maximum power is extremely important to being able to execute a fast and clean backstroke start. Joao and Coley will work with swimmers at this session to achieve a beautiful back arch over the water so that they can have an advantage in every backstroke race!
    • TRAINING BACKSTROKE: Also included in this session is an elite workout designed by Joao, Coley, and the Fitter and Faster Coaching Team. This workout is specifically designed to challenge your swimmer’s backstroke and help identify strengths and weaknesses in their training, which will ultimately transfer into becoming a better racer!
    JUNE 26-27: COMPREHENSIVE STARTS CAMP

    This swim camp will help swimmers maximize their speed during the fastest part of every race: the start. Saturday will focus on starts from the block and well as how to maintain that speed with underwater dolphin kicking and an explosive breakout. Sunday will cover backstroke starts and relay exchanges. Your Elite Clinician for this camp will be Olympic gold medalist Tyler Clary! Tyler is one of the most experienced and highly reviewed clinicians with Fitter and Faster.

      JUNE 26: STARTS & UNDERWATERS

      The start is your swimmer’s opportunity to cover as much ground as possible in a very short period of time with great efficiency and momentum heading into the streamline and breakout. There are countless intricacies to performing a start, and it will only improve with practice. Tyler Clary has spent countless hours practicing starts and underwater dolphin kicking and will show your swimmer how to be explosive and efficient with each movement.

      • STARTS: Your swimmer’s proper hand and foot placement on the block can allow them to drive forward with a lot of explosive power. Tyler will work with your swimmer to find the best position on the block as well as how to launch their body forward efficiently into a tight streamline and enter the water through a small hole.
      • 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!
      • BREAKOUTS: Many swimmers add movements in their breakout that create drag and destroy all of the momentum created during their underwater dolphin kicks. Your swimmer will work on staying streamlined and keeping their head down on the first stoke to accelerate into the first few strokes.

      JUNE 27: BACKSTROKE STARTS & RELAY EXCHANGES

      Swimmers will build on the concepts learned on day one to further refine their starts specifically in backstroke and relay events. Backstroke starts can be difficult to master, but by focusing on correct hand and foot placement, a strong push off, and clean entry, participants will practice exploding off every start. Relays are some of the most fun events to swim and learning proper technique for relay exchanges will help your whole team!

      • BACKSTROKE STARTS: Getting into the right ready position utilizing the backstroke ledge with a straight back, hips high on the surface of the water, and feet positioned to get maximum power is extremely important to being able to execute a fast and clean backstroke start. Olympic gold medalist Tyler Clary will work with swimmers at this session to achieve a beautiful back arch over the water so that they can have an advantage in every backstroke race!
      • RELAY EXCHANGES: Both the swimmer finishing and the swimmer starting have a job to do when executing a proper relay exchange. Learning the proper technique for a well timed finish and an explosive relay dive is important in ensuring a legal but small reaction time and a fast exchange.
      SEPTEMBER 11-12: RACE STRATEGY CAMP: 100’s & 200’s

      "How should I swim my race?" It's a question all swimmers will ask many times throughout their careers. To an outsider, this may sound like a silly question... surely the answer is as simple as "fast'. However, there is so much more to it! In order to be an effective and efficient racer, swimmers must go into every race with a plan as well as a deep understanding of the relationship between all of the elements that make up a great race. Session Times: TBA

        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!
        NOVEMBER 27-28: HIGH PERFORMANCE SPEED & POWER CAMP

        This two-day camp focuses on building speed and power through technique as well as in and out of the water training. Participants will work with our elite clinicians to develop a deeper understanding of high performance concepts that are incredibly important to racing at an elite level.

          NOVEMBER 27: DEVELOPING POWER AND DYNAMIC WARM UP

          Developing power is one way for your swimmer to continue to get better in the water! While strength training helps swimmers get stronger, working on power exercises in the water helps to strengthen swimming specific movements. Developing power will help your swimmer be more efficient and stronger in the water!

          • IMPROVING POWER IN STROKE TECHNIQUE: Swimmers are taught to decrease their resistance in the water for a faster stroke, but ADDING resistance 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.
          • RESISTANCE TRAINING: One of the best ways to build power in freestyle and butterfly is to add resistance. Many swimmers use expensive equipment such as power racks to add resistance, but there are many inexpensive items like hand paddles and rubber tubing with a belt that have the same effect. 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! 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.

          NOVEMBER 28: SPEED, DRYLAND, AND RECOVERY

          Swimmers can greatly change their race strategy by adjusting just two aspects of their stroke - distance per stroke and tempo. For example, it might be faster for one swimmer taking long slow strokes, while another swimmer may be better suited for more strokes at a higher rate. Your Elite Clinicians will also review some dryland exercises designed specifically for developing strength and power in swimmers as well as 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: 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.
          • DRYLAND FOR SWIMMING: Dryland training is designed to build strength, increase flexibility and to become a more well-rounded and agile athlete. Swimmers will learn age appropriate, simple body weight exercises that will strengthen their core and major muscle groups to complement the training done in the pool.
          • MAINTAINING TECHNIQUE THROUGH STROKE TECHNIQUE: When your swimmer gets tired, it’s the 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 the difficult decision, but more beneficial in the long run. Your swimmer will learn from their clinicians how to handle fatigue in practice and races.
          • RECOVERY: While training is important for swimming faster and gaining strength, recovery is just as important to make sure that you can keep training at a high level. While you can buy fancy products to help you recover, some of the most important things like getting enough sleep, staying hydrated, and stretching before and after practice are free!

          ASK QUESTIONS

          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!

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