Past Clinic: 2022 Speed & Power Swim Camp
Freedom Center
10900 University Blvd,
Manassas,
VA 20110
A description of what was covered at this past clinic is below the upcoming clinics.
Upcoming Swim Clinics and Camps
Within 250 miles of Manassas, VA.
Past Clinic
Introduction
Fitter & Faster is producing two, 2-day swim camps focusing on Speed, Power and Sprinting in Manassas, Virginia on April 23rd & 24th, 2022! Sessions are grouped based on your swimmer’s times. SAVE when you purchase the “Full Camp Bundle” for your swimmer's group.
Elite Speed & Power Camp (Group A) - April 23 & 24
-> This camp is for swimmers with a 100 freestyle time of :59 and faster (Boys), 1:02 and faster (Girls).
Sprinting & Fast 50's (Group B) - April 23 & 24
-> This camp is for swimmers with a 100 freestyle time of 1:00 and over (Boys), 1:03 and over (Girls).
Click the “Curriculum Menu” below for details on each camp! Session sizes are limited to only 24 participants to allow for the best learning experience.
Select a curriculum below
Elite Speed & Power Camp (Group A) - APRIL 23 & 24
Due to the advanced concepts covered in this camp, this camp is exclusively for swimmers with a 100 free times of :59 or faster (boys) and 1:02 and faster (girls). 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! (April 23): 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 (April 24): 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.
Sprinting Fast 50’s (Group B) - APRIL 23 & 24
This camp is for swimmers with 100 free times of 1:00 and over (boys) and 1:03 and over (girls). 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 (April 23): 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 (April 24): 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.
GROUPS & START TIMES: Please select the group based on your swimmer's 100 freestyle time Group A (Boys :59 and faster. Girls 1:02 and faster):
- Saturday (April 23): Check in 3:15 PM. Camp: 3:30-6:30 PM
- Sunday (April 24): Check in 12:15 PM. Camp: 12:30-3:30 PM
- Saturday (April 23): Check in 11:45 AM. Camp: 12-2:30 PM
- Sunday (April 24): Check in 8:45 AM. Camp: 9-11:30 AM
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!
Hannah Ferrin
Hannah Ferrin is an SMU grad with a variety of coaching experience–from the daycare swim lesson to college and masters programs. With an unmatched passion for the sport, Hannah likes to take her role as an educator to the pool deck!
Klaudia Nazieblo
Klaudia hails from Poland and ended up in the States for her collegiate career. She competed for the Hokies for four years where she placed top 3 at all 4 ACC Championships. Nazieblo competed at the Polish National Championships where she won 4x Gold , 1x Silver and 1x Bronze Medalist and qualified to compete at the 2017 World Championships in Budapest. Klaudia brings knowledge, fun, inspiration and excitement to every swim camp that she leads. You do not want to miss the chance to work with Klaudia Nazieblo! Sign up now!
Inquisitive, Educated Swimmers are Faster Swimmers! Sign up today!
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