Past Clinic: 2023 Fairbanks, AK Swim Camp
Nanook Recreation - Patty Pool
1890 Tanana Loop E,
Fairbanks,
AK 99709
A description of what was covered at this past clinic is below the upcoming clinics.
Upcoming Swim Clinics and Camps
Within 250 miles of Fairbanks, AK.
Past Clinic
Introduction
Fitter & Faster is producing a 4-day swim camp at the University of Alaska Fairbanks' Patty Pool in Fairbanks, AK on June 26-29, 2023!
2023 FAIRBANKS, AK SWIM CAMP (Ages 11 & older)
DAY 1 (Monday, June 26):
Session 1: The Fifth Stroke - Underwaters
Session 2: Butterfly Technique
DAY 2 (Tuesday, June 27):
Session 3: Breaststroke Technique
Session 4: Freestyle Technique
DAY 3 (Wednesday, June 28):
Session 5: Backstroke Technique
Session 6: Explosive Starts
DAY 4 (Thursday, June 29):
Session 7: Flip Turns, Open Turns & Finishes
Session 8: High Performance Swimming
Scroll down for details on the curriculum!
-> Availability in each session is limited to 24 participants to ensure the best learning experience!
-> SAVE when you purchase the “Full Camp Bundle” for your swimmer’s age group!
SESSION START TIMES
AM Sessions (1, 3, 5 & 7): Check in 9 AM, Camp 9:15-11:45 AM
PM Sessions (2, 4, 6 & 8): Check in 12:30 PM, Camp 12:45-3:15 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 & older. 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 and would like for your child to be considered for the younger sessions of this camp, please complete this questionnaire.
Curriculum
Session 1: THE FIFTH STROKE - UNDERWATER DOLPHIN KICKING
Underwater Dolphin Kicking is the "fifth stroke" in the sport of swimming. Fast and effective underwaters are essential for dropping time. In the first session of this camp we will review the various components to developing this very important part of every single race.
- 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: BUTTERFLY TECHNIQUE
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! During session 2, 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!
Session 3: BREASTSTROKE TECHNIQUE
At the highest level of swimming, breaststroke has the most varied technique. A swimmer's timing and ability to eliminate resistance are hallmarks of an efficient and powerful breaststroker. During session 3, 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.
Session 4: FREESTYLE TECHNIQUE
Cultivating good habits to swim freestyle at a high level 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. During session 4, 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 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.
Session 5: BACKSTROKE TECHNIQUE
During Session 5 of this camp, participants will work with Fitter & 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!
- BODY LINE: 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.
Session 6: EXPLOSIVE STARTS!
The better a swimmer’s technique is off the starting block, the more speed they will carry into the water. During Session 6 participants will work with our world-class clinicians to finesse and strengthen the fastest part of every single race: the start!
- 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 7: FASTER FLIP TURNS, OPEN TURNS & FINISHES
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 7, 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 8: HIGH PERFORMANCE SWIMMING
The best swimmers make swimming fast look “effortless”. They have discovered the balance of stroke length and tempo for their body and the race they are swimming. Going fast is not just about moving your arms and legs as quickly as you can! At the final session of this camp, participants will develop the individual pieces to a stronger stroke and connect those pieces to swim more efficiently and experiment to find the best balance of power and speed for them.
- KICK: A fast kick is the motor behind a swimmer's stroke! Similarly, an ineffective kick can actually slow a swimmer down. Participants will polish their kicking to become stronger and faster. Your swimmer will learn about both the technique and timing of each kick. The clinicians will work with the swimmers to combine their new and improved kick with great body position to move more efficiently through the water and prepare to add a powerful pull to their stroke.
- MAXIMIZING POWER: The only way to generate maximum power in your stroke is by “holding” as much water as possible. The best swimmers in the world utilize an early vertical forearm to put immediate pressure back on the water at the top of every stroke, also known as "the catch. In this session, your clinicians will work with your swimmer to ensure they are grabbing onto and holding water throughout your stroke.
- DISTANCE PER STROKE: One way to develop and demonstrate efficiency is to take fewer strokes on each length. Improving technique to decrease the number of strokes your swimmer takes will enable them to go further faster. The clinicians will work with swimmers on how to get the maximum extension and a powerful finish to the stroke and reduce their stroke count.
- TEMPO: Once a swimmer improves their distance per stroke we can now speed up their movements (increasing their ‘tempo’ or frequency of each stroke) to develop even more speed - THIS IS WHEN TIMES REALLY DROP! 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. Learning the range of tempos at which to perform each stroke allows you to have success in any event!
- "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. We will utilize overspeed drills for full 25’s, in and out of turns, in their breakouts and finishes.
- "SWIMMING GOLF": Learn this fun game which tests the swimmer’s efficiency.
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, get autographs, and chat with your clinicians!
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