Past Clinic: 2023 Championship Preparation Swim Camp for Ages 11 & over

Lyford Cay International School
1 Lyford Cay Dr, Nassau, Bahamas 1

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

Upcoming Swim Clinics and Camps

Within 250 miles of Nassau, Bahamas.

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Past Clinic


Fitter & Faster is producing a 2-day swim camp at the Lyford Cay International School in Nassau, Bahamas for swimmers ages 11 & over on May 20 & 21, 2023! We will also be offering a FREE parent information session on May 20th! 

DAY 1 (Saturday): 
-> Session 1: The Fifth Stroke - Underwaters
-> Session 2: Flip Turns, Open Turns & Finishes

DAY 2 (Sunday): 
-> Session 3: Explosive Starts!
-> Session 4: Essential Sprinting Technique

Saturday, May 20: After your swimmer's first session on Saturday, we will be offering a free informational session for parents of participants. Parent session topics will include nutrition, recovery, how to balance swimming with school and other sports, and college recruiting.

Click the “Curriculum Menu” below for details on the camp and the Parent Session!
-> Availability in each session of the swim camp is limited to 24 participants to ensure the highest level learning experience!
-> SAVE when you purchase the “Full Camp Bundle” for your swimmer’s age group!
-> Click here if you are looking for the camp page for ages 8 to 10

Select a curriculum below

Starts Camp
Breaststroke Comprehensive Racing Camp
Session TimesSession Times & Groups
Starts Camp


This camp will help your swimmer fine tune techniques and strategies to improve their performances at “last chance qualifier meets” and at their Championship Meets. This swim camp will be led by Elite Clinician: Atiba Wade & Olympic Gold Medalist: Cierra Runge!

  • SESSION 1: THE FIFTH STROKE - UNDERWATER DOLPHIN KICKING (May 20): Why do elite swimmers have faster times in “short course” pools than in “long course” pools? It’s the power they’re able to generate from the walls, leading into the fastest sequence in every lap of a race: streamline -> underwater dolphin kick -> breakout!
  • 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.
  • SESSION 2: FASTER FLIP TURNS, OPEN TURNS & FINISHES (May 20): 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. During session 2, 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!
  • 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.
  • SESSION 3: EXPLOSIVE STARTS! (May 21): The better a swimmer’s technique is off the starting block, the more speed they will carry into the water. This session will help your swimmer improve their start, underwater dolphin kicking and breakouts!
  • 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.
  • Backstroke Starts & Water Entry: 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.
  • Relay Exchanges: In relays, reaction time is crucial! At this camp your swimmer will learn skills that the best swimmers in the world use to time the “exchange” just right! If we react too quickly, we’ll start before the other swimmer finishes - and we’ll get disqualified. If we start too slow, we can lose our positioning in a race! Learning the proper technique for a well-timed start and an explosive relay dive will make your swimmer a valuable teammate.
  • Finishes: 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 about 10 yards from the wall. A well-timed finish is also a valuable attribute for swimmers competing on relays so that the next person can time their start with precision.
  • SESSION 4: ESSENTIALS OF SPRINTING (May 21): 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.
  • 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.
  • Sprinting: Earlier in the session, your swimmer worked on body position, tempo and length of stroke. Now, we are going to apply those skills to swimming “all out” on top of the water with efficiency and power.
  • Approaching 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!
  • 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.
Breaststroke Comprehensive Racing Camp


Elite Clinician Atiba Wade & Olympic Gold Medalist Cierra Runge will lead a parent information session after your swimmer's session on day 1. Topics covered in this session will include college recruiting, nutrition, recovery, and how to balance swimming with school and other sports!

  • College Recruiting: Learning about different colleges and the recruiting process can be overwhelming and challenging! Cierra and Atiba will help parents understand different ways to navigate the college recruiting process!
  • Nutrition: Nutrition is VITAL to a growing competitive swimmer. The clinicians will talk about what foods are fueling for your swimmer and what is not. This topic will include pre & post practice and race meals, snacks, hydration, and more!
  • Recovery: After a hard practice or meet your swimmer will need to have a recovery plan in place to help their body prepare for the next day, week, and month of swimming ahead of them! Cierra and Atiba will talk about different recovery tactics that will help your swimmer's soreness and energy levels!
  • Balancing Swimming w/ School and Other Sports: Balancing school, swimming, other sports and social life is difficult for a swimmer (especially as they get older!). Atiba and Cierra are WELL experienced in this and will talk through different strategies to help you and your swimmer balance swimming and life!


  • DAY 1:
    • Session 1: Check in 7:45 AM, Camp 8-10:30 AM
    • Parent Session: 11-11:30AM
    • Session 2: Check in 12 PM, Camp 12:15-2:45 PM
  • DAY 2:
    • Check in 8:15 AM. Camp: 8:30-11 AM
    • Check in 11:45 AM. Camp: 12-2:30 PM
Suggested Participants: Our top priority is to provide a world-class learning experience for all participants at all of our camps. This camp has sessions for swimmers ages 11 & over. Participants will range from one-year of competitive swimming experience to AAAA times and faster. If you are the parent of a child under the age of 11, CLICK HERE!


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.


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


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, get autographs, and chat with your clinicians!

Lead Clinicians

Atiba Wade is a strength and conditioning coach who creates programs designed for swimmer specific and athletically focused exercises that meet the demands of a competitive aquatic environment. Atiba was also a 2x Olympic Trials Qualifier and a University of Georgia All American Swimmer! Sign up for a clinic with Atiba and improve your fitness and swimming technique while challenging yourself and having fun!

Cierra Runge is known for her Olympic gold medal, her knowledge of freestyle technique, her incredible work ethic, and her infectious smile! Cierra has an incredibly fun and outgoing personality that makes her a very effective teacher! Sign up to work with and learn from a champion both in and out of the pool.

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

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