2022 Houston Swim Camp Series

Houston Swim Club - Sharpstown
8307 Augustine Dr, Houston, TX 77036

Countdown
  • 10days
  • 06hours
  • 14minutes
  • 31seconds

Introduction

Fitter & Faster is producing SIX swim camps at Houston Swim Club – Sharpstown in 2022! SAVE when you sign up for a 2-day “Bundle”! SAVE MORE when you purchase the All 6-camps “Bundle” for your swimmer’s age group!

SIX CAMP SERIES:

   -> Explosive Performance: Starts & Turns Camp – February 5 & 6, 2022

   -> Comprehensive Butterfly Racing Camp – April 9 & 10, 2022

   -> Comprehensive Freestyle Technique Camp – June 25 & 26, 2022

   -> Comprehensive Breaststroke Racing Camp – August 20 & 21, 2022

   -> Comprehensive Backstroke Racing Camp – November 26 & 27, 2022

   -> Elite Speed & Power  and Race Strategy & Execution: 100’s (12 & Over) – December 27-29, 2022

   -> Sprinting & Fast 50’s and Race Strategy & Execution: 100’s (11 & Under) – December 27-29, 2022

Click the “Curriculum menu” below for more details on each camp. Session sizes are limited to no more than 24 participants to ensure the highest level learning experience!

Select a curriculum below

Starts Camp
Explosive Performance: Starts & Turns - FEBRUARY 5 & 6, 2022
Butterfly Comprehensive Rancing Camp
Comprehensive Butterfly Racing Camp - APRIL 9 & 10, 2022
Freestyle Comprehensive Racing Camp
Comprehensive Freestyle Racing Camp - JUNE 25 & 26, 2022
Turns Camp
Comprehensive Breaststroke Racing Camp - AUGUST 20 & 21, 2022
Backstroke Comprehensive Racing Camp
Comprehensive Backstroke Racing Camp - NOVEMBER 26 & 27, 2022
Freestyle Comprehensive Racing Camp
Elite Speed & Power Camp and Race Strategy: 100's (12 & Over) - DECEMBER 27-29, 2022
Freestyle Comprehensive Racing Camp
Sprinting Fast 50’s and Race Strategy: 100's (11 & Under) - DECEMBER 27-29, 2022
Curriculum
Session TimesSession Times & Groups
Starts Camp

Explosive Performance: Starts & Turns - FEBRUARY 5 & 6, 2022

The momentum generated from an explosive start and turns are the FASTEST that elite swimmers are moving in a race! The more efficient, powerful and hydrodynamic your swimmer is, directly impacts their speed and distance they travel in the water before taking their first stroke! This camp will be led by Ryan Harty!

  • Day 1: EXPLOSIVE STARTS, UNDERWATERS & BREAKOUTS (Feb 5): The better a swimmer’s technique is off the starting block, the more speed they will carry into the water. Day 1 of this swim camp will help your swimmer improve their start, underwater dolphin kicking and breakouts! This sequence is not only the fastest part of every race, but it is also the part of the race in which elite swimmers cover the most ground with the most efficiency.
  • Block Starts: To ensure an explosive start, a swimmer needs to set themselves up properly on the block. The elite clinicians will work with participants on the optimal positioning of your swimmer’s entire body to allow for a quick reaction time and optimal speed.
  • Streamline: The streamline - if done properly - will be the fastest a swimmer travels while in the water. Proper streamlines are even faster than underwater dolphin kicking. Even the most elite swimmers in the world are constantly working on improving their streamline. Your swimmer will get tips to improve their streamline and a better appreciation of what they need to do on every single wall in practice and in races.
  • Initiating Underwater Dolphin Kicking: Elite swimmers want to maximize their streamline on every single lap. So, they don’t want to start their underwater dolphin kicking while they’re still achieving maximum speed in their streamline. They also don’t want to start the underwater dolphin kicking after their streamline has begun to slow. Your swimmer is going to learn how to time when to begin their underwater dolphin kicking.
  • Powerful Underwater Dolphin Kicking: There are a few different techniques that swimmers use when underwater dolphin kicking. The common theme of these techniques is that the best swimmers kick up and down with equal power. We will show your swimmer the different techniques that elite swimmers use and teach them how to implement.
  • Number of Underwater Dolphin Kicks: Figuring out the optimal number of kicks off each wall, for each race, is essential to fast swimming. Elite swimmers want to spend only the absolute necessary amount of time underwater to establish speed with each length. They want to avoid losing their breath and taking weak kicks.
  • Breakouts: Many swimmers add movement within their breakout that creates drag and destroys all of the speed created during their underwaters. Participants will work on timing their breakouts to explode into each lap.
  • Day 2: FASTER FLIP TURNS, OPEN TURNS & FINISHES (Feb 6): Quick, powerful turns and finishes are crucial to fast times and winning close races. The top age group and elite swimmers aren't using walls just for turning around - they are used to generate speed and momentum going into the next lap. Elite swimmers are constantly working their turns and looking for areas to improve them. Today, we're going to work with your swimmer on taking this crucial part of every race (and practice) to the next level!
  • Momentum: At the elite level of swimming, walls aren’t just used for turning around - they are used to generate speed and momentum going into the next lap. Outside of the elite ranks, most swimmers stop or slow down while going into the wall, which kills their momentum! We will work with participants on the intricacies of approaching every wall at top speed and seamlessly initiating their “turn”.
  • Flip Turns: Flip turns are an opportunity for your swimmers to increase momentum in the middle of a race! Flip turns in which the athletes slow down or have “mechanical” movements negatively impact the speed at which a swimmer comes off the wall. We will work with your swimmer to produce fast flip turns so that they can explode off the walls at maximum speed.
  • Open Turns: Elite butterflyers and breaststrokers utilize speed from their last lap to create momentum and even more speed at the beginning of the next lap. Their open turns are actually not “turns”, but more like high-speed pivots. Participants in this session will work on these techniques to have much faster open turns!
  • Streamline, Underwater Dolphin, Breakout Progression: At this session participants will continue to work on the progression covered on Day 1.
  • Finishes: Setting yourself up for a fast finish is very similar to setting yourself up for a strong turn in any race. Races are won and lost by hundredths-of-a-second at every swim meet. Many races come down to the last few strokes. At this camp, your swimmer will learn techniques to set themselves up for a well-timed finish when they are still about 10 yards from the wall.
Butterfly Comprehensive Rancing Camp

Comprehensive Butterfly Racing Camp - APRIL 9 & 10, 2022

At the highest level of swimming, butterfly is the second fastest stroke and beautiful to watch because of its rhythmic and powerful strokes. There are some complexities to establishing a smooth, rhythmic fly, but with practice and attention to detail your swimmer can master the stroke and begin swimming it for longer distances and at very fast speeds! No matter your swimmer’s level, this 2-day camp will strengthen their butterfly technique, racing and training skills that will lead to faster and more efficient butterfly races! This camp will be led by Olympian Nick Thoman!

  • DAY 1: HIGH PERFORMANCE BUTTERFLY TECHNIQUE (April 9): We want your swimmer to establish a rhythmic butterfly. Today we will practice various drills and skills that will enable your swimmer to have flowing hips and a long, more powerful butterfly stroke.
  • Bodyline: A butterfly race is going to be fastest with a proper bodyline. Even the slightest adjustment of the chin, neck, and/or back can make a huge difference. As swimmers mature in the sport and grow physically, their body position shifts and bad habits can emerge. Participants will learn and practice proper posture and engagement of their core to have a strong foundation for better technique - creating a full-body connection for more hydrodynamic and efficient butterfly strokes.
  • Kick: Each butterfly stroke has two kicks to propel the swimmer towards the other end of the pool! If the kicks are properly timed and equally strong, they can positively impact your swimmer’s efficiency and stroke timing! Your swimmer will work on how and when to kick in butterfly for maximum speed.
  • Pull: Long and smooth strokes allow swimmers to have a more efficient and fluid butterfly. The pull in butterfly keeps a swimmer accelerating forward. Your clinicians will work with participants to establish an early vertical forearm, “the catch”, enabling the swimmers to put immediate pressure back on the water. Properly completing the stroke keeps the swimmer moving forward efficiently and fast.
  • Breath: The timing of the breath in butterfly has a direct relationship on a swimmer’s body position, pull, kick and TIMES! At this camp, we will work with participants on breathing with their chin low to the water... and WHEN to breathe in their stroke cycle so that they develop the most efficient stroke possible!
  • Day 2: BUTTERFLY RACING AND TRAINING SKILLS (April 10): On the first day of this camp swimmers worked on skills to implement a solid, efficient butterfly stroke. On Day 2 we will work on racing skills and apply speed to their butterfly. Your swimmer's elite clinicians will work with participants on maintaining their technique by developing proper distance per stroke, appropriate race tempo, and training for a faster and stronger butterfly.
  • Length of Stroke: Lengthening your swimmer’s butterfly stroke will enable them to “catch” and hold onto more water to propel them as they swim. In butterfly, it is particularly important to establish a “rhythmic flow”. We will teach participants how to stay long and avoid a short butterfly stroke that is inefficient and not sustainable for very long. The clinicians will work with participants on this important skill for swimming fast butterfly.
  • Tempo: Tempo in butterfly is the rate at which a swimmer is moving their arms and hips. When swimming butterfly races many athletes tend to take too many short strokes (“spin their wheels”) and not “hold onto the water”. At this camp we will explore different tempos that are sustainable for any distance your swimmer is racing.
  • Powerful Underwater Dolphin Kicking: There are a few different techniques that swimmers use when underwater dolphin kicking. The common theme of these techniques is that the best swimmers kick up and down with equal power. We will show your swimmer the different techniques that elite swimmers use and teach them how to implement.
  • Speed Set: At the end of this session your swimmer will do a short and fast swim set to practice everything they have learned over the past two days.
Freestyle Comprehensive Racing Camp

Comprehensive Freestyle Racing Camp - JUNE 25 & 26, 2022

Freestyle is the first stroke we learn. It’s the stroke we swim the most at practice. There are more freestyle races and relays at meets... and it is the fastest stroke to move through the water. As with any other stroke, the more efficient and powerful your technique - the more success you will experience with your practices and freestyle races as your career progresses. Over two days, your swimmer, no matter their level, will improve their freestyle technique, racing and training skills!

  • DAY 1: HIGH PERFORMANCE FREESTYLE TECHNIQUE (June 25): Cultivating good habits to swim high level freestyle begins as soon as you learn the stroke. Even if your swimmer is already in high school - it’s never too late to begin practicing techniques that will drastically improve their efficiency, power and times. Today, your swimmer will work on techniques to strengthen their bodyline, catch, kick, pull, and breathing pattern.
  • Bodyline: A freestyle race is going to be fastest with the proper bodyline. Even the slightest adjustment of the chin, neck, and/or back can make a huge difference. As swimmers mature in the sport and grow physically, their body position shifts and often bad habits are created. Participants will learn and practice proper posture and engagement of their core to have a strong foundation for better technique - creating a full-body connection for more hydrodynamic and efficient strokes.
  • Rotation: Freestyle is fastest and most efficient when a swimmer’s body is “rotating” around their spine with each stroke. This part of swimming freestyle has a big effect on maintaining a proper bodyline. Participants will practice activating their core muscles to form a powerful connection from head to toe with every stroke - resulting in faster freestyle.
  • Kicking: A swimmer’s kick is the motor behind their freestyle! There are obviously proper and improper ways to kick which we will review at the camp. Just as important, however, is practicing the complexities of how and when swimmers need to “shift gears” in their legs to become stronger and faster racers.
  • Pull: The pull in freestyle keeps a swimmer balanced and accelerating forward. Essentially the best swimmers are creating a paddle with every stroke. The clinicians will work with participants to establish an early vertical forearm “the catch”, enabling the swimmer to put immediate pressure back on the water. Properly completing the stroke keeps the swimmer moving forward efficiently and fast.
  • DAY 2: FREESTYLE RACING AND TRAINING SKILLS (June 26): The technique for swimming a fast freestyle race changes depending on the distance. Learning to prioritize tempo and length of stroke, while maintaining efficiency has a huge impact on maximizing speed for sprints or increasing endurance for distance races.
  • Length of Stroke: A long stroke will enable your swimmer to “catch” and hold onto more water to propel them as they swim. Whereas, a short stroke is inefficient and not sustainable for very long. The clinicians will work with participants on this important skill for fast swimming.
  • Tempo: Tempo is the rate at which a swimmer is moving their arms and legs. When sprinting short races many swimmers often tend to take too many strokes (“spin their wheels”) and not “hold onto the water”. At this camp we will explore different tempos that suit your swimmer for different distances.
  • Pacing/Control: A swimmer’s tempo will change depending on the race that they are swimming. It may also change at different points during the same race! Your elite clinician will teach participants how to manipulate their tempo, speed and energy at different points in a race. This is called Pacing or “Control”.
  • Breathing Pattern: Establishing a breathing pattern will help the swimmer stay focused and relaxed during their swim. It will also help them finish the race with enough oxygen to close the race at full speed.
  • Speed Set: At the end of this session your swimmer will do a short and fast swim set to practice everything they have learned over the past two days.
Turns Camp

Comprehensive Breaststroke Racing Camp - AUGUST 20 & 21, 2022

At the highest level of swimming, breaststroke has the most varied technique. Out of the eight finalists at the Olympic Games, you might see eight different styles of breaststroke! A swimmer's timing and ability to eliminate resistance are hallmarks of an efficient and powerful breaststroker. No matter your swimmer’s level, this 2-day camp will strengthen their technique, racing and training skills that will lead to faster and more efficient breaststroke races… and faster IM’s!

  • DAY 1: HIGH PERFORMANCE BREASTSTROKE TECHNIQUE (Aug 20): We want your swimmer to establish a well-timed breaststroke. Today we will practice various drills and skills that will enable your swimmer to have flowing hips, a powerful kick and a long, flowing stroke.
  • Bodyline: A breaststroke race is going to be fastest with a proper bodyline. Even the slightest adjustment of the chin, neck, and/or back can make a huge difference. Elite breaststrokers focus on minimizing drag by “catching water” on their hands and feet as quickly as possible, so they can shoot back into a “straight bodyline” where they can glide at top speed.
  • Kick: The kick creates a lot of the power in breaststroke. Swimmers need to keep their knees high in the water and snap their feet quickly around and back to create a powerful kick. Our clinicians will work with participants to strengthen their kick for the ultimate propulsion forward!
  • Pull: The name of the game in breaststroke is to create as much propulsion as possible in the pull while minimizing resistance… and then quickly getting back into a straight bodyline to establish a high speed glide. Participants at this session will focus on setting up a proper "catch" and keeping their hands and elbows high on the water throughout the entire pull. The techniques your swimmer will practice will minimize resistance and enable them to maintain forward momentum for the fastest breaststroke.
  • Timing: Fast, flowing breaststroke is the result of proper timing between a swimmer’s hands and feet. Establishing proper timing in your swimmer’s breaststroke will allow for more fluidity, power and speed. Participants in this session will learn how elite swimmers time their breaststroke for ultimate efficiency and the fastest races.
  • DAY 2: BREASTSTROKE RACING TRAINING AND SKILLS (Aug 21): On the first day of this camp swimmers worked on techniques to implement an efficient breaststroke. On Day 2 we will work on applying speed to their breaststroke! Our objective is to get your swimmer to maintain their technique with distance per stroke, tempo, and flowing speed.
  • Tempo: Tempo in breaststroke is the rate at which a swimmer can get back into the proper bodyline to establish a high-speed glide. When swimming breaststroke races, many athletes tend to take too many strokes without ever getting into the proper bodyline. At this camp we will explore different tempos that are sustainable for any distance and allow for the proper glide between strokes.
  • Distance Per Stroke: One way to increase efficiency is to take fewer strokes. Counting the number of strokes a swimmer takes per lap, while improving technique to decrease that number, will enable them to be more efficient and even conserve energy. At this session, participants will discover how changing speeds might change their stroke-count, but should not change the effectiveness of each stroke.
  • Pacing: A breaststroker’s pace is going to change during a race and from distance to distance. When swimming breaststroke, your swimmer can learn to measure their pace using tempo and distance per stroke. At this session we will practice race strategy pacing for all breaststroke events.
  • Breaststroke Pullouts: The breaststroke pullout is an important and unique part of every breaststroke race. We will work with participants on minimizing resistance in their pull-outs and establishing maximum speed. The pullout can be used strategically, depending on the distance of the race, to cover more ground before breaking out.
  • Training Breaststroke: At the end of this session your swimmer will do a short and fast swim set to practice everything they have learned over the past two days.
Backstroke Comprehensive Racing Camp

Comprehensive Backstroke Racing Camp - NOVEMBER 26 & 27, 2022

Over 2 days, swimmers will work with Fitter and Faster’s world-class clinicians to strengthen their backstroke technique and apply racing and training tactics that will lead to better performances in their competitions!

  • DAY 1: HIGH PERFORMANCE BACKSTROKE TECHNIQUE (Nov 26): Cultivating good habits to swim high level Backstroke begins as soon as you learn the stroke. Even if your swimmer is already in high school - it’s never too late to begin practicing techniques that will drastically improve their efficiency, power and times. Today, your swimmer will work on techniques to strengthen their bodyline, catch, kick, and pull - resulting in faster backstroke races.
  • Bodyline: A competitive swimmer’s bodyline is the key to fast swimming. The name of the game is to eliminate all extra movement of the body including even the slightest bobbing, wiggling. Participants will learn and practice proper posture and engagement of their core to have a strong foundation for better technique - creating a full-body connection for more hydrodynamic and efficient backstroke.
  • Rotation: Backstroke is fastest and most efficient when a swimmer’s body is “rotating” around their spine with each stroke. This part of swimming Backstroke has a big effect on maintaining a proper bodyline. Participants will practice activating their core muscles to form a powerful connection from head to toe with every stroke - resulting in faster backstroke!
  • Kick: A swimmer’s kick is the motor behind their Backstroke! There are obviously proper and improper ways to kick which we will review at the camp. Just as important, however, is practicing the complexities of how and when swimmers need to “shift gears” in their legs to become stronger and faster racers.
  • Pull: Just like in freestyle, the pull in backstroke keeps a swimmer balanced and accelerating forward. Essentially the best swimmers are creating a paddle with every stroke. The clinicians will work with participants to establish an early vertical forearm “the catch”, enabling the swimmer to put immediate pressure back on the water. Properly completing the stroke keeps the swimmer moving forward efficiently and fast.
  • DAY 2: BACKSTROKE RACING AND TRAINING SKILLS (Nov 27): On Day 1, participants practiced high performance backstroke techniques. Now, let’s leverage these skills to develop strong racing and training habits. Learning to prioritize tempo and length of stroke, while maintaining efficiency has a huge impact on maximizing speed in backstroke.
  • Length of Stroke: A long stroke will enable your swimmer to “catch” and hold onto more water to propel them as they swim. Whereas, a short stroke is inefficient and not sustainable for very long. The clinicians will work with participants on this important skill for fast swimming.
  • Tempo: Tempo is the rate at which a swimmer is moving their arms and legs. When sprinting short races many swimmers often tend to take too many strokes (“spin their wheels”) and not “hold onto the water”. At this camp we will explore different tempos that suit your swimmer for their backstroke races.
  • Pacing/Control: A swimmer’s tempo will change depending on the backstroke race that they are swimming. It may also change at different points during the same race! Your elite clinician will teach participants how to manipulate their tempo, speed and energy at different points in a race. This is called Pacing or “Control”.
  • Backstroke Starts: The fastest part of every single race is the start - that’s no different for backstroke! Your swimmer is going to learn and practice starting a high performance backstroke race. We’re going to work on a “clean”, fast water entry in which the athlete carries the momentum from the start into their streamline, underwater dolphin kicking and breakout.
  • Speed Set: At the end of this session your swimmer will do a short and fast swim set to practice everything they have learned over the past two days.
Freestyle Comprehensive Racing Camp

Elite Speed & Power Camp and Race Strategy: 100's (12 & Over) - DECEMBER 27-29, 2022

Due to the advanced concepts covered in this camp, this camp is exclusively for swimmers ages 12 & older. Swimming fast requires good technique, efficiency, power, and a hard working athlete. Elite swimmers are always working on this. At the Elite Speed and Power Camp, participants will advance their skills that apply to fast swimming in every stroke.

  • DAY 1 - GENERATING POWER! (Dec 27): Developing power will help your swimmer be more efficient and stronger in the water! To strengthen swimming specific movements, the elite clinicians will work with participants on improving power in their strokes, using resistance training and dynamic warm-ups to their advantage.
  • Gear to Bring with You: Please bring a t-shirt to swim in, your snorkel, paddles, fins and a pair of gym sneakers to this camp!
  • Dynamic Warm-up: In order to go fast, you need to be warm! The clinicians will take participants through a combination of light cardio exercises and dynamic stretches to get the blood flowing to the muscles and loosen joints in preparation to SWIM FAST! Remember: Bring your Gym Shoes!
  • Establishing Your Catch to Maximize Power in Your Stroke: The only way to generate maximum power in your stroke is by “holding” as much water as possible. That process begins with “your catch” at the top of every stroke. At this camp your clinicians will work with you to ensure you are grabbing onto and holding water throughout your stroke.
  • Resistance Training: Resistance is an excellent method of building power - especially in the water. It also helps to expose areas within your technique that can be strengthened. The clinicians will take your swimmer through resistance training methods! Properly swimming with hand paddles and a T-shirt will add resistance and develop power! Remember: Bring a t-shirt to swim in and your hand paddles!
  • DAY 2 - CREATING & MAINTAINING SPEED (Dec 28): Your swimmer is going to learn how to swim at top speeds while continuing to leverage the powerful stroke that we worked on the day before! On Day 1, participants swam slower than they normally swim because of the resistance we added to establish a “powerful stroke”. Today is about swimming FASTER than you normally swim with assistance from fins and paddles.
  • Gear to Bring with You: Please bring a t-shirt to swim in, your snorkel, paddles, fins and a pair of gym sneakers to this camp!
  • "Overspeed Training": Practice how to swim with good technique at speeds faster than you’ll ever go in a race with the assistance of fins and paddles. We will utilize overspeed drills in and out of turns, in their breakouts and finishes. Remember: Bring your fins and hand paddles!
  • Tempo: One way to increase efficiency is to take fewer strokes. Improving technique to decrease the number of strokes your swimmer takes will enable them to go further faster - that’s when times DROP!
  • Maintaining Technique Through Fatigue: When swimmers get tired, their technique can break down. We are going to work with participants on how to handle fatigue. Competitive swimmers who focus on technique through fatigue in practice and in races reap the rewards of faster times.
  • Speed Set: At the end of this session your swimmer will do a short and fast swim set to practice everything they have learned over the past two days.
  • DAY 3: RACE STRATEGY & EXECUTION: 100's: “How should I swim this race?” How many times have you heard this? Swimmers of all ages and abilities have the same question. There are many different ways to swim a fast 100 in every stroke. The name of the game is understanding all the different ways to execute the race and seeing what works for you!
  • Strategies: At this camp your swimmer will learn various strategies that elite swimmers have executed with top results. Before your camp you will be emailed links to several elite level races of 100 yards or meters across all strokes, along with a brief summary of each. At the camp we will discuss and practice those strategies.
  • "Easy Speed": Establishing stroke length with the proper tempo after the breakout is essential to setting up a strong 100 in any stroke. Going as fast as we can with ease is the key to “easy speed”. We don’t want to kick or pull too hard the first 25, this will cause early fatigue. Swimmers will work on techniques to swim as fast as they can in all strokes with “ease”.
  • Control: Your elite clinician will teach participants how to manipulate their speed and energy at different points in a race.
  • Front-End Speed & Back-End Speed: The first 50 (front-end) and second 50 (back-end) of the 100 can be broken up to ensure an effective plan. Some swimmers go out really fast and hang on, while others control the first 50 and try to back-end the race at full speed. Testing new strategies at this camp will give your swimmer confidence in their next race.
  • Underwater Kick Count: Figuring out the optimal number of kicks off each wall is essential to a fast 100. A swimmer wants to spend only the absolute necessary amount of time underwater to establish speed with each length. We want to avoid losing our breath and/or taking weak kicks.
  • Breathing Pattern: Establishing a breathing pattern will help your swimmer stay focused and relaxed on their own swim. It will also help them finish the race with enough oxygen to close the race at full speed.
  • Establishing a Plan: A racer should have a plan for the race before it is swum! What’s your plan for front-end and back-end speed? How much time will you spend underwater before your first breath? How often will you breath each length?
  • Test the Plan in Practice: Now we test it! Swimmers will do a complete short set at the end of the session to practice racing the plan and stroke under race conditions. We’ll get off the blocks and practice some front end swims, push some back end swims, and race some straight 100’s.
  • Confidence: One of the essential elements to dropping time and swimming fast is being willing to try new strategies when swimming a race. It’s ok to feel nervous and a little bit uncomfortable before your race! Entering a race with a strategy will help your swimmer with their confidence… and that confidence will help propel them to the results they aim to achieve.
Freestyle Comprehensive Racing Camp

Sprinting Fast 50’s and Race Strategy: 100's (11 & Under) - DECEMBER 27-29, 2022

Swimmers ages 11 & under are fortunate to still have 50's to race in every stroke at just about every swim meet! Now is the time for young swimmers to establish and cultivate habits to swim their shorter races as fast as possible with good technique that will position them for success as they mature.

  • DAY 1: ESTABLISHING SPEED (Dec 27): At this session your swimmer will practice the essential components to high performance sprinting.
  • Body Position: A competitive swimmer’s body position is the key to fast swimming. Most swimmers are NOT hydrodynamic in the water - and that has a big effect on how fast they “allow” themselves to swim - especially as they get older. Let’s find the right body position for your swimmer.
  • Length of Stroke: Lengthening their stroke will enable your swimmer to “catch” and hold onto more water to propel them as they swim. Whereas a short stroke is inefficient and not sustainable for very long. The clinicians will work with participants on this important skill for fast swimming.
  • Tempo: When sprinting short races young swimmers often tend to take too many strokes (“spin their wheels”) and not “hold onto the water”. At this camp we will find the appropriate tempo to maximize their own personal speed.
  • DAY 2: RACING SKILLS (Dec 28): On Day 2, your swimmer will apply the skills that we practiced on the first day of this camp to important segments of every sprint race, including the moment your swimmer pushes off the wall; breakouts; finishes and all out sprinting!
  • 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 each lap.
  • Sprinting: On Day 1 your swimmer worked on body position, tempo and length of stroke. Today we are going to apply those skills to swimming “all out” on top of the water with efficiency and power.
  • Walls, Walls, Walls!: Approaching the wall at top speed in preparation for the fastest turn is vital. Swimmers will work on techniques to get in and out of every wall faster!
  • Finishes: Dropping time and even winning or moving up a few spots in the results can all come down to the last stroke! A well-timed finish at full speed, with full-arm extension and head down can make a difference of up to a full second in a race! Your swimmer is going to learn how to take advantage of the finish to drop time!
  • Sprinting Application: Swimmers at this session will work on applying their newly developed skills during racing scenarios. As with all the other segments of this camp, the clinicians will provide feedback for your swimmer to take home and apply at upcoming practices and meets.
  • DAY 3: RACE STRATEGY & EXECUTION: 100's: “How should I swim this race?” How many times have you heard this? Swimmers of all ages and abilities have the same question. There are many different ways to swim a fast 100 in every stroke. The name of the game is understanding all the different ways to execute the race and seeing what works for you!
  • Strategies: At this camp your swimmer will learn various strategies that elite swimmers have executed with top results. Before your camp you will be emailed links to several elite level races of 100 yards or meters across all strokes, along with a brief summary of each. At the camp we will discuss and practice those strategies.
  • "Easy Speed": Establishing stroke length with the proper tempo after the breakout is essential to setting up a strong 100 in any stroke. Going as fast as we can with ease is the key to “easy speed”. We don’t want to kick or pull too hard the first 25, this will cause early fatigue. Swimmers will work on techniques to swim as fast as they can in all strokes with “ease”.
  • Control: Your elite clinician will teach participants how to manipulate their speed and energy at different points in a race.
  • Front-End Speed & Back-End Speed: The first 50 (front-end) and second 50 (back-end) of the 100 can be broken up to ensure an effective plan. Some swimmers go out really fast and hang on, while others control the first 50 and try to back-end the race at full speed. Testing new strategies at this camp will give your swimmer confidence in their next race.
  • Underwater Kick Count: Figuring out the optimal number of kicks off each wall is essential to a fast 100. A swimmer wants to spend only the absolute necessary amount of time underwater to establish speed with each length. We want to avoid losing our breath and/or taking weak kicks.
  • Breathing Pattern: Establishing a breathing pattern will help your swimmer stay focused and relaxed on their own swim. It will also help them finish the race with enough oxygen to close the race at full speed.
  • Establishing a Plan: A racer should have a plan for the race before it is swum! What’s your plan for front-end and back-end speed? How much time will you spend underwater before your first breath? How often will you breath each length?
  • Test the Plan in Practice: Now we test it! Swimmers will do a complete short set at the end of the session to practice racing the plan and stroke under race conditions. We’ll get off the blocks and practice some front end swims, push some back end swims, and race some straight 100’s.
  • Confidence: One of the essential elements to dropping time and swimming fast is being willing to try new strategies when swimming a race. It’s ok to feel nervous and a little bit uncomfortable before your race! Entering a race with a strategy will help your swimmer with their confidence… and that confidence will help propel them to the results they aim to achieve.

Session Times for all sessions: Feb / April / June / August Saturday Ages 11& Under: Check in 12:30 PM,  Camp 12:45-2:15 PM Ages 12 & Over: Check in 3 PM, Camp 3:15-6:15 PM Sunday Ages 11 & Under: Check in 8:15 AM, Camp 8:30-11 AM Ages 12 & Over: Check in 11:45 AM, Camp 12-3 PM November / December Saturday & Sunday Ages 11 & Under: Check in 8:15 AM, Camp 8:30-11 AM  Ages 12 & Over: Check in 11:45 AM, Camp 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.

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 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!

Lead Clinicians

Lizzi Smith is a power packed Paralympic swimmer! Lizzi is a 2x Paralympian, 3x Paralympic Medalist (Tokyo Silver s9 100m butterfly, Rio Silver 4x100 freestyle relay Rio Bronze 4x100 medley relay), 6x World Championships medalist (2013, 2019), Currently holds 20 American Records, and is an Indiana Swimming Hall of Fame inductee! Her best events include the 100 fly, 100 back, 50 free and Lizzi  specializes in underwaters! Don't miss out on learning from Lizzi! Sign up now!

Size matters so much less when you have great technique... and your clinician is living proof of that. At one point, Nick Thoman was known as the world's greatest short course swimmer in the world. His starts and turns were a weapon - he was shorter than most of his top competition, but HE was the world record holder in the 100 short course meter backstroke AND he is an Olympic gold medalist. Learn to weaponize great technique, no matter your size or strength, to improve at this clinic with Nick Thoman!

Ryan Harty dominated throughout his college career, breaking the Big 12 record in the 100 yard backstroke, taking fifth in the 100-yard backstroke, and ninth in the 200-yard backstroke at the 2019 NCAA Championships. Harty has a wealth of experience in adversity and keeping a strong mindset in a championship setting and will share his tips and tricks for faster swimming! Don't miss this chance to work with Ryan!

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