Past Clinic: Essentials of Sprinting for Ages 10 to 12

Irvine, CA

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

Upcoming Swim Clinics and Camps

Within 250 miles of Irvine, CA.

Starting Nov 09, 2024

Woollett Aquatics Center

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Starting Apr 13, 2024

Woollett Aquatics Center

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Starting Aug 17, 2024

Woollett Aquatics Center

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Starting Dec 27, 2024

Yorba Linda High School Aquatics Center

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Starting Apr 05, 2025

Whitney Ranch Aquatic Complex

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Past Clinic

Introduction

Fitter & Faster is returning to Irvine, CA to produce a 2-day swim camp on December 27-29, 2023 for swimmers ages 10 to 12 years old! Please see below for links to additional camps for swimmers of other ages.

Essentials of Sprinting! (Ages 10 to 12) 
-> DAY 1 (Wednesday, Dec 27): Explosive Starts, Underwaters & Breakouts (@ Northwood High School)
-> DAY 2 (Thursday, Dec 28): Establishing Speed (@ Woollett Aquatics Center)
-> DAY 3 (Friday, Dec 29): Sprinting Skills (@ Woollett Aquatics Center)

Scroll down for details on the curriculum!
-> Availability is limited to ensure the highest level learning experience.
-> SAVE when you purchase the “Full Camp Bundle” for your swimmer.
-> Due to high demand, we have added BONUS SESSIONS for each day that will take place at Northwood High School!

SESSION START TIMES: Check in 10:15 AM, Camp 10:30-1 PM
BONUS SESSION START TIMES: Check in 5:30 PM, Camp 5:45-8:15 PM

Additional Swim Camps in Irvine:
-> Ages 13 & over (December 2023)
-> Ages 10 to 12 (2024 Series)
-> Ages 13 & over (2024 Series)
-> Ages 7 to 10

LOCATIONS
Northwood High School - 4515 Portola Pkwy, Irvine, CA 92620
Woollett Aquatics Center - 4601 Walnut Ave, Irvine, CA 92604

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 10 to 12. 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 10 and would like for your child to be considered for these camps, please complete this questionnaire.

Curriculum

ESSENTIALS OF SPRINTING SWIM CAMP - December 27 - 29

Swimmers ages 12 & under are fortunate to still have 50's to race in every stroke at just about every swim meet! 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. On day 1, swimmers should focus on their starts underwater and executing strong breakouts to gain an early advantage in a race. Day 2 will be dedicated to establishing speed, working on maintaining a fast pace throughout the entire race. Finally, on day 3, swimmers will focus on honing their sprinting skills, pushing themselves to swim at maximum speed for the entire race. By incorporating these elements into their training & races, young swimmers can develop the necessary skills and habits to excel in their shorter races! This swim camp will be led by Elite Clinician: Marina Spadoni!

    DAY 1 (Wednesday, Dec 27): EXPLOSIVE STARTS, UNDERWATERS & BREAKOUTS

    The better a swimmer’s technique is off the starting block, the more speed they will carry into the water. Day 1 of this swim camp will help your swimmer improve their start, underwater dolphin kicking and breakouts! This sequence is not only the fastest part of every race, but it is also the part of the race in which elite swimmers cover the most ground with the most efficiency.

    • 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.
    • STREAMLINE: The streamline - when done properly - is 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.

    DAY 2 (Thursday, Dec 28): ESTABLISHING SPEED

    At this session your swimmer will practice the essential components to high performance sprinting.

    • 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.
    • STROKE LENGTH: 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.

    Day 3 (Friday, December 29): RACING SKILLS

    On Day 3, your swimmer will apply the skills that we practiced on the first day of this camp to important segments of every sprint race, including the moment your swimmer pushes off the wall; breakouts; finishes and all out sprinting!

    • SPRINTING: On Day 1 your swimmer worked on body position, tempo and length of stroke. Today we are going to apply those skills to swimming “all out” on top of the water with efficiency and power.
    • 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!
    • FINISHES: Dropping time and even winning or moving up a few spots in the results can all come down to the last stroke! A well-timed finish at full speed, with full-arm extension and head down can make a difference of up to a full second in a race! Your swimmer is going to learn how to take advantage of the finish to drop time!
    • 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.

    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

    Throughout the camp, swimmers will practice what they've learned with some of the world's most elite Swimmer Clinicians and coaches!

    Take a photo, get autographs, and chat with your clinicians!

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