White Bear Lake, MN
2021 Twin Cities Swim Camp
Fri, Dec, 17 2021 - Sat, Dec, 18 2021
YMCA of Twin Cities
2100 Orchard Ln, White Bear Lake, MN 55110
We missed you last year! We are thrilled to be coming back to Twin Cities THIS DECEMBER! Competitive swimmers ages 10 & over are encouraged to sign for the 4-session bundle savings. Or, you can sign up for individual sessions.
Friday, December 17:
–> Session 1: Explosive Starts, Underwaters & Breakouts (Check in 1 PM, Clinic 1:15-3:30 PM)
Saturday, December 18:
–> Session 2: Fast Flip Turns, Open Turns & Finishes (Check in 8 AM, Clinic 8:15-10:30 PM)
–> Session 3: Swimming a faster 100 (Check in 11 AM, Clinic 11:15 AM-1:30 PM)
–> Session 4: High Performance Freestyle Technique (Check in 2:15 PM, Clinic 2:30-4:45 PM)
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!
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 10 years old are not invited without submitting their times or swimming history to Fitter and Faster.
December 17 (Session 1): Explosive STARTS, UNDERWATERS & BREAKOUTS
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. Elite Clinician Tevyn Waddell has spent countless hours practicing starts and underwater dolphin kicking and will work with swimmers on being explosive and efficient with each movement.
- STARTS: Tevyn 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: It’s one thing to “understand” the importance of streamlined, hydrodynamic underwaters, but it’s an entirely different thing to being able to execute the proper technique at your body’s fullest potential. We will work with your swimmer to help them achieve their maximum speed off each wall.
- 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.
December 18 (Session 2): FAST FLIP TURNS, OPEN 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. Tevyn Waddell will lead participants through a series of drills to have compact, fast turns in any race.
- FLIP TURNS: Swimmers will 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 Tevyn 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.
December 18 (Session 3): SWIMMING A FASTER 100
Swimming a 100-yard race requires a unique strategy and planning for fast racing. Stroke technique is tweaked to provide more power and speed 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 Tevyn is one 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 and be more efficient. However, it may be faster to take more strokes per length, especially in shorter events. Swimmers will work to discover the balance between efficiency and turnover for their 100 freestyle.
- TEMPO: A swimmer’s tempo is how fast or slow a stroke is completed. Having a slower tempo allows swimmers to conserve energy by taking fewer strokes, while a faster tempo is more tiring but much faster. Altering tempo based on event distance and fatigue level will help participants to swim as fast as possible.
- PACING: Pacing for races 100 yards or meters can be broken up in many ways. Tevyn will present different strategies for swimming 100s: some swimmers focus on each 50, balancing “front end speed” and “back end speed.” Experimenting and learning new techniques will allow swimmers to improve their 100!
December 18 (Session 4): HIGH PERFORMANCE FREESTYLE TECHNIQUE
Creating and cultivating good habits will make swimmers faster and reduce the risk for injuries in the long term. Tevyn 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. Tevyn will work with swimmers on how to get the maximum extension and a powerful finish to the stroke.
- BREATH: Timing is everything! Tevyn will work with the participants on how to make each breath more efficient for faster freestyle racing no matter what distance.
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 gift!