2021 Scottsdale, AZ Swim Camp
Sat, Nov, 27 2021 - Sun, Nov, 28 2021
Martin Pear JCC
12701 N Scottsdale Rd, Scottsdale, AZ 85254
Fitter and Faster is very excited to be coming to Scottsdale, AZ! Sign up for individual sessions or SAVE when you purchase a 2-day bundle!
11 & Under: High Performance Freestyle Racing Camp (both days: Check in 8:45 AM, Clinic 9-11:30 AM)
November 27: High Performance Freestyle Technique
November 28: Freestyle Applied Speed
12 & Over: Explosive Performance Speed & Power Camp (both days: Check in 12:15 PM, Clinic 12:30-3:30 PM)
November 27: Developing Power in Your Swims
November 28: Improving Your Speed
Session sizes are limited to no more than 24 participants to ensure the highest level learning experience! Scroll down for more details on the curriculum!
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.
November 27 (11 & Under): HIGH PERFORMANCE FREESTYLE TECHNIQUE
Creating and cultivating good habits will make swimmers faster and reduce the risk for injuries in the long term. Elite Clinician Piankhi Gibson will be in the water and on deck leading participants through a progression of freestyle drills. These skills will deepen their understanding of each part of the stroke and help create good habits for fast and efficient freestyle techniques.
- 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. Piankhi Gibson will work with swimmers on how to get the maximum extension and a powerful finish to the stroke.
- BREATH: Timing is everything! Piankhi Gibson will work with the participants on how to make each breath more efficient for faster freestyle racing no matter what distance.
November 27 (12 & Over): Developing Power in Your Swims
While strength training helps swimmers get stronger, working on power exercises in the water helps to strengthen swimming specific movements. Developing power will help participants be more efficient and stronger in the water!
- IMPROVING POWER IN STROKE TECHNIQUE: Swimmers are taught drag is bad! However, ADDING resistance as a training tool 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. Our clinicians will take the swimmers through some resistance training techniques during this camp!
- RESISTANCE TRAINING: Resistance not only helps expose places to strengthen technique but also is a huge way to build power. Hand paddles, rubber tubing with a belt, 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! Piankhi Gibson will take participants through 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 (11 & Under): FREESTYLE APPLIED SPEED
The technique for swimming a fast freestyle race changes depending on the distance. Learning 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 Piankhi Gibson 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 quickly as possible.
- PACING: When racing, many swimmers will prioritize tempo over distance per stroke, which causes them to take a higher number of shorter strokes on each length. This is an inefficient way to swim and can cause a swimmer to race much slower and fatigue quicker. At this session, Our clinicians will help participants refine their stroke count and tempo to utilize their strengths to race faster in any distance!
- TRAINING FREESTYLE: Also included in this session is an elite workout designed by Piankhi Gibson 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!
November 28 (12 & Over): Improving Your Speed
Swimmers can significantly change their race strategy by adjusting just two aspects of their stroke - distance per stroke and tempo. Piankhi Gibson will coach swimmers to help their tempo and speed in the water. They will also review dryland exercises designed specifically for developing strength and power in swimmers and 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: A swimmers tempo is how fast or slow they complete each stroke. Changing tempo based on event distance and fatigue level will help swimmers swim as fast as possible.
- DRYLAND FOR SWIMMING: Dryland training is designed to build strength, increase flexibility and become a more well-rounded and agile athlete. Swimmers will learn age-appropriate, simple bodyweight exercises that will strengthen their core and major muscle groups to complement the training done in the pool.
- MAINTAINING TECHNIQUE THROUGH FATIGUE: When swimmers get tired, it’s an 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 a difficult decision, but more beneficial in the long run. Participants will learn from Piankhi Gibson on how to handle fatigue in practice and races.
- RECOVERY: While training is important for swimming faster and gaining strength, recovery is just as essential to continue training at a high level. While you can buy expensive products to help you recover, Piankhi Gibson will walk through some of the most important things to get your body ready for the next session.
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 CLINICIANS
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 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!