2023 Frisco, TX Swim Camp Series for Ages 9 to 11
Texas Ford Aquatics
8353 Legacy Dr, Frisco, TX 75034
Fitter & Faster is returning to Frisco, Texas to produce two more swim camps in 2023! This webpage is for competitive swimmers ages 9 to 11. Please click here if you are looking for the webpage for swimmers ages 12 & over.
FRISCO, TEXAS 2023 SWIM CAMP SERIES (Ages 9 to 11)
-> Comprehensive Backstroke Camp - October 21 & 22
-> Comprehensive Breaststroke Camp - December 16 & 17
Click the “Curriculum Menu” below for details on each Swim Camp
-> Availability is limited to ensure the highest level learning experience!
-> SAVE when you purchase the “Full Camp Bundle”!
Select a curriculum below
COMPREHENSIVE BACKSTROKE RACING CAMP - October 21 & 22
Over 2 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! Elite Clinician and Olympic Gold Medalist Nick Thoman will lead this swim camp!
- DAY 1: BACKSTROKE TECHNIQUE (Oct 21): 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 (Oct 22): 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”.
- Backstroke Starts: The fastest part of every single race is the start - that’s no different for backstroke! 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.
- 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.
COMPREHENSIVE BREASTSTROKE RACING CAMP - December 16 & 17
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 (Dec 16): 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 (Dec 17): 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.
START TIMES FOR BOTH CAMPS
- DAY 1, Saturday: Check in 1 PM, Camp 1:15-3:45 PM
- DAY 2, Sunday: Check in 8:45 AM, Camp 9-11:30 AM
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!
Size matters so much less when you have great technique... and your clinician is living proof of that. At one point, Nick Thoman was known as the world's greatest short course swimmer in the world. His starts and turns were a weapon - he was shorter than most of his top competition, but HE was the world record holder in the 100 short course meter backstroke AND he is an Olympic gold medalist. Learn to weaponize great technique, no matter your size or strength, to improve at this clinic with Nick Thoman!