Western Springs, IL

Past Clinic: 2022 Freestyle & Backstroke Technique Swim Camp

Sat, Mar, 19 2022 - Sun, Mar, 20 2022

Lyons Swim Club
4900 Willow Springs Rd, Western Springs, IL 60558

A description of what was covered at this past clinic is below the upcoming clinics.

Upcoming Swim Clinics and Camps

Within 250 miles of Western Springs, IL.

Starting Jun 24, 2023

Arlington Ridge Center

Starting Aug 12, 2023

New Palestine High School

Starting Aug 19, 2023

Merkel Aquatic Center

Starting Mar 25, 2023

McKendree MetroRec Plex

Starting Aug 26, 2023

Carmel High School Natatorium

Starting Aug 26, 2023

Canton Family YMCA

Starting Aug 26, 2023

Richard Wachs Aquatic Center

Starting Sep 09, 2023

YMCA of Huber Heights

Starting Sep 16, 2023

Kishwaukee Family YMCA

Starting Sep 23, 2023

Mt. Vernon Middle School

Starting Dec 27, 2023

Central Park School


Search all of our clinics at our find a clinic page.

Past Clinic


Fitter & Faster is returning to  Western Springs on  March 19 & 20, 2022! SAVE when you purchase a 2-day camp bundle for your swimmer's age group!

High Performance Freestyle & Backstroke Technique - March 19 & 20, 2022
DAY 1: High Performance Freestyle Technique
DAY 2: High Performance Backstroke Technique

Scroll down for more details on the curriculum! Availability is limited to ensure the highest level of learning experience!

Sessions times for both dayss:
11 & Under: Check in 8:45 AM, Clinic 9-11:30 AM
12 & Over: Check in 12:15 PM, Clinic 12:30-3:30 PM

Suggested Participants

This camp is 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.


Freestyle & Backstroke Technique - MARCH 19 & 20, 2022

Freestyle and backstroke utilize the same body position, posture, rotation, and an early “catch” to move down the pool with efficiency and speed. They are called the “long axis” strokes because swimmers rotate their hips and torso around their spine. Over two days, your swimmer, no matter their level, will improve their freestyle and backstroke technique, racing and training skills!

  • DAY 1: Freestyle Technique & Drills
  • DAY 2: Backstroke Technique & Drills
  • Bodyline: On each day of this camp, participants will learn and practice proper posture and engagement of their core for better technique in freestyle and backstroke. Participants will learn how even the slightest adjustment of the chin, neck, and/or back can make a huge difference in creating more hydrodynamic and efficient strokes - for faster swimming!
  • Rotation: Freestyle and backstroke are fastest and most efficient when a swimmer’s body is “rotating” around their spine with each stroke. This part of swimming both strokes 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 they take! On Day 1 we will work on rotation skills for Freestyle and on Day 2 rotation skills for backstroke.
  • Kicking: While similar, the kick is different in freestyle and backstroke. In both strokes the kick is the motor behind their races! There are obviously proper and improper ways to kick which we will review on each day of this 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 both freestyle and backstroke keeps a swimmer balanced and accelerating forward. Essentially the best swimmers are creating a paddle with every stroke. On each day of this camp, your clinicians will work with participants to establish an early vertical forearm “the catch”, enabling your swimmer to put immediate pressure back on the water. Properly completing the freestyle and backstroke arm-pull keeps the swimmer moving forward efficiently and fast.


Swimmers and parents are invited to ask their clinicians questions during a Q&A session. Gain insight into their training regimen, diet and nutrition, and recovery tactics.


Observe your clinicians swim at full speed and demonstrate a progression of perfectly executed drills to achieve powerful, efficient and fast swimming.


Take a photo with the clinicians, get autographs, and ALL PARTICIPANTS receive a FREE Fitter and Faster Gift!

Take a photo with the clinicians, get autographs, and ALL PARTICIPANTS receive a FREE Fitter and Faster GIFT!

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

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