2023 Winter Swim Camp Series (Ages 12 & over)
Buehler YMCA
1400 W Northwest Hwy,
Palatine,
IL 60067
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Introduction
Fitter & Faster is returning to the Buehler YMCA to produce two, 2-day swim camps in Palatine, IL in November and December of 2023! This swim camp page is for ages 12 & over. If you are looking for the swim camp page for ages 9 to 11, click here!
2023 WINTER SWIM CAMP SERIES (Ages 12 & over)
-> Comprehensive Breaststroke Racing Swim Camp - November 25 & 26
-> Race Strategy & Execution: 100's & IM's - December 27 & 28
Click the “Curriculum Menu” below for details on each Swim Camp
-> Availability in each session is limited to ensure the best learning experience!
-> SAVE when you purchase the “Full Camp Bundle” for your swimmer!
Select a curriculum below
COMPREHENSIVE BREASTSTROKE RACING CAMP - November 25 & 26
At the highest level of swimming, breaststroke has the most varied technique. Out of the eight finalists at the Olympic Games, you might see eight different styles of breaststroke! A swimmer's timing and ability to eliminate resistance are hallmarks of an efficient and powerful breaststroker. No matter your swimmer’s level, this 2-day camp will strengthen their technique, racing and training skills that will lead to faster and more efficient breaststroke races… and faster IM’s!
- DAY 1: BREASTSTROKE TECHNIQUE (Nov 25): We want your swimmer to establish a well-timed breaststroke. Today 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.
- DAY 2: BREASTSTROKE RACING TRAINING AND SKILLS (Nov 26): On the first day of this camp swimmers worked on techniques to implement an efficient breaststroke. On Day 2 we will work on applying speed to their breaststroke! Our objective is to get your swimmer to maintain their technique with distance per stroke, tempo, and flowing speed.
- Tempo: Tempo in breaststroke is the rate at which a swimmer can get back into the proper bodyline to establish a high-speed glide. When swimming breaststroke races, many athletes tend to take too many strokes without ever getting into the proper bodyline. At this camp we will explore different tempos that are sustainable for any distance and allow for the proper glide between strokes.
- Distance Per Stroke: One way to increase efficiency is to take fewer strokes. Counting the number of strokes a swimmer takes per lap, while improving technique to decrease that number, will enable them to be more efficient and even conserve energy. At this session, participants will discover how changing speeds might change their stroke-count, but should not change the effectiveness of each stroke.
- Pacing: A breaststroker’s pace is going to change during a race and from distance to distance. When swimming breaststroke, your swimmer can learn to measure their pace using tempo and distance per stroke. At this session we will practice race strategy pacing for all breaststroke events.
- Breaststroke Pullouts: The breaststroke pullout is an important and unique part of every breaststroke race. We will work with participants on minimizing resistance in their pull-outs and establishing maximum speed. The pullout can be used strategically, depending on the distance of the race, to cover more ground before breaking out.
- Training Breaststroke: 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.
RACE STRATEGY AND EXECUTION: 100's & IM's - December 27 & 28
“How should I swim this race?” How many times have you heard this? Swimmers of all ages and abilities have the same question. There are many different ways to swim a fast 100 in every stroke & IM Races. The name of the game is understanding all the different ways to execute the race and seeing what works for you! On Day 1 of this camp the focus will be exclusively on 100’s. On Day 2 the focus will be on the IM's!
- DAY 1: FAST 100's (Dec 27): Swimmers at this camp will focus on developing a strong race strategy for 100 yards in any stroke. By learning how to vary components of technique, pacing, and tempo, participants can take their racing to the next level in ANY stroke.
- Strategies: At this camp your swimmer will learn various strategies that elite swimmers have executed with top results. Before your camp you will be emailed links to several elite level races of 100 yards/meters across all strokes. At the camp we will discuss and practice those strategies.
- Easy Speed: Establishing stroke length with the proper tempo after the breakout is essential to setting up a strong 100 in any stroke. Going as fast as we can with ease is the key to “easy speed”. We don’t want to kick or pull too hard on the first 25 in the 100. This will cause early fatigue. Swimmers will work on techniques to swim as fast as they can in all strokes with “easy speed”.
- Control: Your elite clinician will teach participants how to manipulate their speed and energy at different points in a race.
- Front & Back End Speed: The first half (front-end) and second half (back-end) of the 100 can be “broken up” to ensure an effective plan. Some swimmers go out really fast and hang on, while others control the first part of their race, then try to “back-end” the race at full speed. Testing new strategies at this camp will give your swimmer confidence in their next race.
- Underwater Kick Count: Figuring out the optimal number of kicks off each wall is essential to a fast 100. A swimmer wants to spend only the absolute necessary amount of time underwater to establish speed with each length. We want to avoid losing our breath and/or taking weak kicks.
- Breathing Pattern: Establishing a breathing pattern will help the swimmer stay focused and relaxed on their own swim. It will also help them finish the race with enough oxygen to close the race at full speed.
- Establishing a Plan: A racer should have a plan for the race before it is swum! What’s your plan for front-end and back-end speed? How much time will you spend underwater before your first breath? How often will you breath each length?
- Test the Plan in Practice: Now we test it! Swimmers will do a complete short set at the end of the session to practice racing the plan and stroke under race conditions. We’ll get off the blocks and practice some front end swims, push some back end swims, and race some straight 100’s.
- Confidence: One of the essential elements to dropping time and swimming fast is being willing to try new strategies when swimming a race. It’s ok to feel nervous and a little bit uncomfortable before your race! Entering a race with a strategy will help your swimmer with their confidence… and that confidence will help propel them to the results they aim to achieve.
- DAY 2: FAST IM's (Dec 28): Fast racing is all in the details. During this session, swimmers will focus on each component of racing fast in the IM! Participants will work with elite clinicians to develop a deeper understanding of high-performance concepts that are important to racing at a high level.
- IM Transitions: The back-to-breast transition has a couple of ways that swimmers can approach it. Our elite clinicians will work with participants to finesse their IM transitions and explore different types of transition turns to have the tools to go from the backstroke to the breaststroke leg the fastest way possible!
- IM Strategies: Go out hard or go out strong? Which IM leg should be pushed harder? Our clinicians will help participants understand different types of pacing and strategies for IM events to race smarter AND faster!
- Stroke Pacing: There are many ways for a swimmer to adjust their strokes to maximize efficiency or speed. Lengthening distance per stroke at critical times in an IM can help conserve energy. Swimmers can also prioritize tempo in their stroke to try to accelerate or finish strong! Elite athletes know themselves and how they need to adjust their strokes. Participants will learn how to seamlessly change these elements within their strokes to maximize the effectiveness of their strategy.
- IM Racing: Many swimmers have different strategies while racing, especially when in the IM’s! Swimmers will need to adjust their racing strategy based on how they stack up among their competitors during the race. Swimmers will work with their elite clinicians on balancing energy expenditure while competing against others to find the ideal combination for IM races!
- Open Turns: Swimmers will work on transitioning all of their speed and momentum from the butterfly leg into their backstroke leg through a snappy, tight open turn. If swimmers go through the motions of an open turn or have bad technique, they can lose valuable time in a race!
- Strategy Reinforcement & Training: Swimmers will work with our clinicians on finessing different IM racing techniques learned during the session. They will also go through a training set developed by our clinicians and the Fitter and Faster coaching team to help swimmers maintain their strategy and technique through fatigue!
START TIMES FOR BOTH CAMPS: Check in 12:30 PM. Camp: 12:45-3:45 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 12 & over. Participants will range from one-year of competitive swimming experience to AAAA times and faster. If you are looking for the swim camp page for ages 9 to 11, please click here!
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!
Elite Clinician
Fitter and Faster clinicians are Olympians and National Team members who have achieved at the highest level of the sport of swimming... and who have the unique skill to teach what they know from a technical perspective to swimmers of all ages and abilities.
Inquisitive, Educated Swimmers are Faster Swimmers! Sign up today!
