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North Potomac, MD

2021 Race Strategy Summer Camp Series

Wed, Aug, 18 2021 - Sat, Sep, 04 2021

Westleigh Recreation Club (Outdoor)
14900 Dufief Mill Rd, North Potomac, MD 20878

Introduction

During the summer of 2021, Fitter and Faster is offering two Summer Swim Camp Series in Potomac, MD that will help all participants become more intelligent, efficient and faster swimmers. To keep the information as streamlined for you as possible, we have created two different “camp detail/registration pages” for each series:

Camp Series 1: High Performance Technique Series (Video analysis + four, 3-day camps)
Camp Series 2 (THIS ONE!): Race Strategy Series (Three, 2-day camps + Video analysis)

2021 Race Strategy Summer Camp Series
In the first series of camps participants improved their efficiency, power and technique.  Now, we’re going to review and practice strategies for swimming faster times in the most popular races! Each camp is designed for competitive swimmers to gain valuable knowledge about various strategies for any stroke at the distances listed below!  Going into every race with a strong plan allows all swimmers to race faster and more efficiently. Participants will work with our World-Class Elite Clinicians to develop individual strategies for smarter pacing, breathing patterns, stroke length, tempo, and more! This series will conclude with a video analysis session.

Each camp within this series is divided into groups based on your swimmer’s times. Click here for time standards AND session times.

Individual Medley Race Strategy
August 18-19: Groups A & B
August 21-22: Group C
200’s of all strokes & 500 Freestyle Race Strategy
August 21-22: Group A
August 24-25: Group B
50’s and 100’s Race Strategy for all strokes
August 24-25: Group C
August 27-28: Groups A & B
Elite Video Filming & Analysis
September 4: All Groups

Session sizes are limited to no more than 24 participants to ensure maximum individual feedback and social distancing!

Scroll down for details on the curriculum of each camp!

—> Sign up before May 1 to be entered to win 1 of 10 $100 gift certificates at Sport Fair in Arlington, VA!

Suggested Participants

The clinicians will lead two sessions per camp for each group based on time standards.
For Time Standards AND Session Times >>> CLICK HERE

Curriculum

HIGH PERFORMANCE IM RACE STRATEGY

GROUPS A & B: AUGUST 18-19 | GROUP C: AUGUST 21-22

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.

    DAY 1: 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. Elite Clinicians 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, your clinicians 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, the clinicians 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: Technique for a great open turn starts over 5 meters out from the wall by making sure that swimmers time their last stroke to touch at full extension. Then from there the open turn is a backwards spin initiated by driving your knees aggressively into your chest and tucking your chin. This process allows a swimmer to carry their momentum through the turn and into an even faster streamline.

    DAY 2: 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. Your Elite Clinicians 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 faster than you could imagine.
    • IM TRANSITIONS: The crossover turn is the fastest way to transition from back to breast in an IM race. It has made headlines lately with even the top swimmers getting disqualified for doing it incorrectly. The clinicians will ensure that participants are aware of the rules and able to execute the crossover turn FAST and EFFICIENTLY.
    RACE STRATEGY CAMP: 200s & 500

    GROUP A: AUGUST 21-22 | GROUP B: AUGUST 24-25

    "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.

      DAY 1: SWIMMING A FAST 500

      The 500 is unique because it requires an immense amount of focus and intensity! 20 lengths is a long time to maintain a fast pace. Our Elite Clinicians will work with participants to understand the splits, technique, and even the mental components to racing an elite level 500 freestyle. Your swimmer will understand better how to effectively set a pace that is challenging, but still possible to maintain. Even the minor improvements a swimmer can make on every lap will add up to big time drops after attending this session.

      • PACING: Many swimmers start out their 500 too fast and end up getting slower by the end. Other swimmers might start out too slow and end up still having leftover energy after they finish! Learning how to properly pace a 500 to maintain the fastest splits possible takes studying and practice. Our Elite Clinicians will work with your swimmer to help them better understand themselves and what they're truly capable of so that they can split their 500 like a pro!
      • TECHNIQUE: Your swimmer must find the balance between their distance per stroke and tempo that maximizes their speed, efficiency, and endurance for the entire duration of the 500. Their technique must be something they can not only achieve, but also maintain! Your swimmer will engage in drills to gain a deeper understanding of their freestyle to harness the best stroke length and rate possible for their 500.
      • STRATEGY: Does your swimmer have a plan for how many dolphin kicks to do off of each of the 19 turns in their 500? How about their breathing pattern? How strong should their kick be throughout? These important questions must be answered and every swimmer should dive into their 500 with a plan. Work with our Elite Clinicians to develop a race strategy that plans out each length so that your swimmer will approach their 500 with confidence and enthusiasm!
      • MENTAL COMPONENT: The 500 requires a mental toughness unlike any other race. You have to have the ability to push through the fatigue that will inevitably hit and maintain the focus required to finish strong. Our clinicians will give your swimmer tools to achieve and maintain a strong mindset for all 20 laps of the 500 free.

      DAY 2: 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!
      RACE STRATEGY CAMP: 50’s & 100’s

      GROUP C: AUGUST 24-25 | GROUPS A & B: AUGUST 27-28

      Swimmers at this camp will focus on developing a strong race strategy for events 50 and 100 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. Sunday will focus on events 100 yards in length. Monday will focus on swimming a fast 50 yard race.

        DAY 1: SWIMMING A FAST 100

        Swimming a 100 yard race 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 our Elite Clinicians are some of the best instructors to help teach your swimmer.

        • 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: Pacing for races 100 yards or meters can be broken up many ways. Your clinicians 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!

        DAY 2: SWIMMING A FAST 50

        Swimming the 50 is all about perfectly executing the details of the race and swimming with explosive power. A swimmer's technique should vary slightly depending on the distance their swimming. The arm pull, breathing, timing, and rotation style will be different in the 50 than they are in the mile. In this session, your swimmer will work with Elite Clinicians to find ways to be more explosive in their stroke technique and sprint faster in their shorter races!

        • SPRINTING: Sprinting is all about swimming with “controlled aggression!” Your 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!
        • 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!
        • FINISHES: Races can be won or lost by hundredths of a second, and many races come down to the last few strokes. Your swimmer will learn how to use their kick to accelerate into the wall, time their stroke for a perfect arm extension, and keep their head down so they don’t waste any time or strokes as they approach the wall.
        SEPTEMBER 4: ELITE VIDEO FILMING AND ANALYSIS

        After a summer of swim camps and ahead of the new Fall Swimming season, it is another great/strategic time to have your swimmer’s stroke professionally filmed SIMULTANEOUSLY above and below water at strategic angles! THEN, have that video analyzed with voice over and graphics on the actual video by our expert swim coach. This will give you an opportunity to see what you are currently doing and what you will need to work heading into the new competition season. Registrants can have one, two or save by having ALL FOUR strokes analyzed!

        • REGISTRATION: Participants will receive an e-mail a week before the filming session with the specific time for your swimmer to check in, warm up, and be filmed. Please retain the order number - this is how swimmers will be identified on that schedule.
        • FILMING: Our camera operator will have each swimmer swim two 25s at a strong pace of each stroke purchased (1 stroke or all 4 strokes). The filming of each stroke should take a little less than three minutes. The video will capture a side angle and a front angle simultaneously below and above water to get an accurate view of your swimmer's technique.
        • ANALYSIS: Our expert coach will use a video analysis application to record their thoughts on your swimming. Swimmers can expect us to use slow motion, pause the video at specific points, and draw on their video all while talking to explain where each swimmer can improve their technique. Each stroke will have approximately 5 to 7 minutes of expert commentary that you can review with your coaches at home!
        • RECOMMENDATIONS: We will make recommendations for drills to correct the technique of each swimmer.
        • TIMELINE: All videos will be analyzed and returned within 21 days of the clinic. The analyzed videos along with the original video will be sent via email.

        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 CLINICIAN

        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 your clinicians, get autographs, and ALL PARTICIPANTS receive a FREE Fitter and Faster Swim Cap!

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