2023 Johnston, IA Swim Camp Series

Summit Pool
9500 Windsor Pkwy, Johnston, IA 50131

Countdown
  • 56days
  • 07hours
  • 28minutes
  • 31seconds

Introduction

Fitter & Faster is returning to Johnston, IA to produce THREE, 2-day swim camps in 2023! 

2023 SWIM CAMP SERIES - Johnston, IA
     -> Fast Starts & Underwaters Camp - March 25 & 26
     -> Fast Backstroke & Breaststroke Technique Camp - August 26 & 27         
     -> Comprehensive Butterfly Swim Camp - November 25 & 26

Click the “Curriculum Menu” below for more details of each Swim Camp
    -> Availability in the swim camp is limited to ensure the highest level learning experience!
    -> SAVE when you purchase the “Full Camp Bundle” for your swimmer's age group!

Select a curriculum below

Starts Camp
COMPREHENSIVE STARTS & UNDERWATERS - March 25 & 26
Backstroke Comprehensive Racing Camp
FAST BACKSTROKE & BREASTSTROKE TECHNIQUE - August 26 & 27
Butterfly Comprehensive Rancing Camp
COMPREHENSIVE BUTTERFLY RACING - November 25 & 26
Curriculum
Session TimesSession Times & Groups
Starts Camp

COMPREHENSIVE STARTS & UNDERWATERS - March 25 & 26

Over 2 days, participants will work with our world-class clinicians to finesse and strengthen the fastest part of every single race: starts, 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. This swim camp will be led by elite clinician and Olympian: Joao de Lucca!

  • Day 1: THE FIFTH STROKE - UNDERWATER DOLPHIN KICKING (March 25): Why do elite swimmers have faster times in “short course” pools than in “long course” pools? It’s the power they’re able to generate from the walls, leading into the fastest sequence in every lap of a race: streamline -> underwater dolphin kick -> breakout!
  • 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.
  • DAY 2: EXPLOSIVE STARTS! (March 26): The better a swimmer’s technique is off the starting block, the more speed they will carry into the water. Day 2 of this swim camp will help your swimmer improve their start, underwater dolphin kicking and breakouts!
  • 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.
Backstroke Comprehensive Racing Camp

FAST BACKSTROKE & BREASTSTROKE TECHNIQUE - August 26 & 27

At this camp, swimmers will work with Fitter and Faster’s world-class clinicians to strengthen their backstroke & breaststroke technique that will lead to better performances in their competitions!

  • DAY 1: FAST BACKSTROKE TECHNIQUE (Aug 26): 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: On each day of this camp, participants will learn and practice proper posture and engagement of their core for better technique in freestyle and backstroke. Participants will learn how even the slightest adjustment of the chin, neck, and/or back can make a huge difference in creating more hydrodynamic and efficient strokes - for faster swimming!
  • Rotation: Freestyle and backstroke are fastest and most efficient when a swimmer’s body is “rotating” around their spine with each stroke. This part of swimming both strokes 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 they take! On Day 1 we will work on rotation skills for Freestyle and on Day 2 rotation skills for backstroke.
  • Kicking: While similar, the kick is different in freestyle and backstroke. In both strokes the kick is the motor behind their races! There are obviously proper and improper ways to kick which we will review on each day of this 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: The pull in both freestyle and backstroke keeps a swimmer balanced and accelerating forward. Essentially the best swimmers are creating a paddle with every stroke. On each day of this camp, your clinicians will work with participants to establish an early vertical forearm “the catch”, enabling your swimmer to put immediate pressure back on the water. Properly completing the freestyle and backstroke arm-pull keeps the swimmer moving forward efficiently and fast.
  • DAY 2: FAST BREASTSTROKE TECHNIQUE (Aug 27): 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.
  • Crossover Turns (Ages 12 & over): For part of the 12 & over session, your elite clinician will work with participants to finesse their IM transitions. This will empower your swimmer with the tools to go from the backstroke to the breaststroke leg in the fastest way possible during IM races and practice!
Butterfly Comprehensive Rancing Camp

COMPREHENSIVE BUTTERFLY RACING - November 25 & 26

At the highest level of swimming, 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! No matter your swimmer’s level, this 2-day camp will strengthen their butterfly technique, racing and training skills that will lead to faster and more efficient butterfly races!

  • DAY 1: FAST BUTTERFLY TECHNIQUE (Nov 25): We want your swimmer to establish a rhythmic butterfly. Today 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!
  • Day 2: BUTTERFLY RACING AND TRAINING SKILLS (Nov 26): On the first day of this camp swimmers worked on skills to implement a solid, efficient butterfly stroke. On Day 2 we will work on racing skills and apply speed to their butterfly. Your swimmer's elite clinicians will work with participants on maintaining their technique by developing proper distance per stroke, appropriate race tempo, and training for a faster and stronger butterfly.
  • Length of Stroke: Lengthening your swimmer’s butterfly stroke will enable them to “catch” and hold onto more water to propel them as they swim. In butterfly, it is particularly important to establish a “rhythmic flow”. We will teach participants how to stay long and avoid a short butterfly stroke that is inefficient and not sustainable for very long. The clinicians will work with participants on this important skill for swimming fast butterfly.
  • Tempo: Tempo in butterfly is the rate at which a swimmer is moving their arms and hips. When swimming butterfly races many athletes tend to take too many short strokes (“spin their wheels”) and not “hold onto the water”. At this camp we will explore different tempos that are sustainable for any distance your swimmer is racing.
  • 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.
  • 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.

START TIMES FOR MARCH & AUG CAMPS

  • Ages 9 to 11: Check in 9:45 AM. Camp: 10-12:30 PM
  • Ages 12 & Over: Check in 1 PM. Camp: 1:15-4:15 PM
START TIMES FOR NOV CAMP
  • Ages 9 to 11: Check in 10:45 AM. Camp: 11-1:30 PM
  • Ages 12 & Over: Check in 2 PM. Camp: 2:15-5:15 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 9 to 11 and 12 & 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 9 and would like for your child to be considered for the younger sessions of this camp, please complete this questionnaire.

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!

Lead Clinicians

Joao Delucca is one of our most experienced top level clinicians as a two time Olympian, having competed in London in 2012 and his hometown of Rio de Janeiro in 2016. Winning a Gold Medal on a world stage in the sport of swimming requires the utmost discipline, attention to detail, work ethic, and passion for being the best. Joao Delucca brings all of these skills to the table as a Fitter and Faster clinician and gives his all to the swimmers he coaches.

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!