Inver Grove Heights, MN
2023 Backstroke Racing Swim Camp (Ages 13 & over)
Wed, Dec, 27 2023 - Fri, Dec, 29 2023
Veterans Memorial Community Center
8055 Barbara Ave, Inver Grove Heights, MN 55077
Fitter & Faster is returning to the Veterans Memorial Community Center to produce a 3-day swim camp in Inver Grove, Minnesota on December 27-29, 2023! This swim camp page is for ages 13 & over. If you are looking for the camp page for ages 10 to 12, click here.
2023 BACKSTROKE RACING SWIM CAMP: Inver Grove, MN (AGES 13 & over)
DAY 1 (Wednesday, Dec 27): Backstroke Technique
DAY 2 (Thursday, Dec 28): Backstroke Racing & Training Skills
DAY 3 (Friday, Dec 29): Backstroke Starts & Turns
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 “Entire Camp Bundle” for your swimmer.
START TIMES FOR ALL 3 DAYS: Check in 12:15 PM. Camp: 12:30-3:30 PM
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 13 & 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 13, Click here!
Over 3 days, swimmers will work with Fitter and 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!
DAY 1: BACKSTROKE TECHNIQUE (Wednesday, December 27)
Cultivating good habits to swim high level Backstroke 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, and pull - resulting in faster backstroke races.
- BODYLINE: 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.
DAY 2: BACKSTROKE RACING AND TRAINING SKILLS (Thursday, December 28)
On Day 1, participants practiced high performance backstroke techniques. Now, let’s leverage these skills to develop strong racing and training habits. Learning to prioritize tempo and length of stroke, while maintaining efficiency has a huge impact on maximizing speed in backstroke.
- 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 their backstroke races.
- PACING/CONTROL: A swimmer’s tempo will change depending on the backstroke 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”.
- 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.
DAY 3: BACKSTROKE STARTS & TURNS (Friday, December 29)
The better a swimmer’s technique is off their starts & turns, the more speed they will carry into their race! Today our elite clinicians will work with your swimmer to create an explosive backstroke start and quick flip turns!
- BACKSTROKE START & 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.
- BACKSTROKE 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.
- 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 UNDERWATERS 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 UNDERWATERS 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.
- BACKSTROKE 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.
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!