2022 Wellesley, MA Swim Camp Series

Boston Sports Institute
900 Worcester St, Wellesley, MA 02482

Introduction

Fitter & Faster is producing two, 2-day camps in Wellesley, MA in 2022! We are also producing a video filming and analysis session in August! 

EXPLOSIVE PERFORMANCE: STARTS & TURNS CAMP – April 22 & 23, 2022
     -> Friday (Day 1): Explosive Starts, Underwaters & Breakouts
     -> Saturday (DAY 2): Fast Flip Turns, Open Turns & Finishes

COMPREHENSIVE FREESTYLE RACING CAMP – August 19 & 20, 2022
     -> Friday (DAY 1): High Performance Freestyle Technique
     -> Saturday (DAY 2): Freestyle Racing & Training Skills

VIDEO ANALYSIS – Sunday, August 21, 2022
     -> Get your swimmer’s strokes filmed below and above water… then, get the video voiced over by an Olympic coach!

Click the “Curriculum Menu” below for details on each camp!

Please select your swimmer’s group for both camps (April & August) based on your swimmer’s 100-yard freestyle time:

-> Group A: 1:03 and faster
-> Group B: 1:04 and slower

Select a curriculum below

Starts Camp
Explosive Performance: Starts & Turns - APRIL 22 & 23
Freestyle Comprehensive Racing Camp
Comprehensive Freestyle Racing Camp - AUGUST 19 & 20
Elite Video Filming & Analysis
Elite Video Filming & Analysis - AUGUST 21
Curriculum
Session TimesSession Times & Groups
Starts Camp

Explosive Performance: Starts & Turns - APRIL 22 & 23

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!

  • Day 1: EXPLOSIVE STARTS, UNDERWATERS & BREAKOUTS (April 22): 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 (April 23): 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.
Freestyle Comprehensive Racing Camp

Comprehensive Freestyle Racing Camp - AUGUST 19 & 20

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 (Aug 19): 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 (Aug 20): 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.
Elite Video Filming & Analysis

Elite Video Filming & Analysis - AUGUST 21

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.

GROUPS: Please select the groups for both camps (April & August) based on your swimmer's 100 freestyle time:

  • Group A: 1:03 & faster
  • Group B: 1:04 & over
START TIMES FOR ALL THREE CAMPS Explosive Performance: Starts, Turns and Underwaters:
  • Friday, April 22:
    • Group B: Check in 2:30 PM, Clinic 2:45-5:15 PM
    • Group A: Check in 5:45 PM, Clinic 6-9 PM
  • Saturday, April 23:
    • Group B: Check in 8 AM, Clinic 8:15-10:45 AM
    • Group A: Check in 11:15 AM, Clinic 11:30-2:30 PM
Comprehensive Freestyle Camp:
  • Friday, August 19:
    • Group B: Check in 12:45 PM, Clinic 1-3:30 PM
    • Group A: Check in 4 PM, Clinic 4:15-7:15 PM
  • Saturday, August 20:
    • Group B: Check in 8:15 AM, Clinic 8:30-11 AM
    • Group A: Check in 11:30 AM, Clinic 11:45-2:45 PM
Elite Video Filming & Analysis:
  • Sunday, August 21: 8:30 AM-12:30 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 Clinician

Joao Delucca is one of our most experienced top level clinicians as a two time Olympian, having competed in London in 2012 and his hometown of Rio de Janeiro in 2016. Winning a Gold Medal on a world stage in the sport of swimming requires the utmost discipline, attention to detail, work ethic, and passion for being the best. Joao Delucca brings all of these skills to the table as a Fitter and Faster clinician and gives his all to the swimmers he coaches.

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