Past Clinic: 2023 Speed & Power Swim Camp For Ages 13 & over!

The St. James
6805 Industrial Rd, Springfield, VA 22151

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

Upcoming Swim Clinics and Camps

Within 250 miles of Springfield, VA.

Starting Apr 13, 2024

Bowie State Univ - Leonidas S. James Physical Education Complex

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Starting Apr 20, 2024

George Mason Aquatic and Fitness Center

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Starting Apr 20, 2024

Marywood University

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Starting Apr 27, 2024

Edward T. Hall Aquatic Center

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Starting May 18, 2024

Lititz Recreation Center

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Starting May 18, 2024

Wheeling University - Alma Grace McDonough Center

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Starting Jun 14, 2024

Malvern Preparatory School-O'Neill Center

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Starting Jun 14, 2024

Malvern Preparatory School-O'Neill Center

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Starting Jun 15, 2024

Lafayette College Pool - Kirby Sports Center

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Starting Jul 20, 2024

Mercer County Community College

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Starting Apr 20, 2024

Carter Athletic Center at North Cross School

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Starting Jun 01, 2024

George Mason Aquatic and Fitness Center

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Starting Mar 16, 2024

Jeff Rouse Swim and Sport Center

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Starting Mar 16, 2024

Jeff Rouse Swim and Sport Center

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Search all of our clinics at our find a clinic page.

Past Clinic

Introduction

Fitter & Faster is returning to The St. James in Springfield, VA to produce a 2-day swim camp on September 16 & 17, 2023! This web page is for the camps for swimmers ages 13 & over. Click here for the swim camp page for swimmers ages 10 to 12.

2023 SPEED & POWER SWIM CAMP (Ages 13 & over)
-> Day 1 (Sept 16, Saturday): Generating Power
-> Day 2 (Sept 17, Sunday): Creating & Maintaining Speed

Scroll down for details on the curriculum!
-> Availability in each session is limited to ensure the best learning experience!
-> SAVE when you purchase the “Full Camp Bundle” for your swimmer!

START TIMES FOR BOTH DAYS: 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 13 & 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 13, CLICK HERE!

Curriculum

2023 Speed & Power Swim Camp - September 16 & 17

Due to the advanced concepts covered in this camp, this camp is exclusively for swimmers ages 13 & older. Swimming fast requires good technique, efficiency, power, and a hard working athlete. Elite swimmers are always working on this. At the Elite Speed and Power Camp, participants will advance their skills that apply to fast swimming in every stroke. This swim camp will be led by elite clinician: Marina Spadoni!

    DAY 1: GENERATING POWER! (Sept 16)

    Developing power will help your swimmer be more efficient and stronger in the water! To strengthen swimming specific movements, the elite clinicians will work with participants on improving power in their strokes, using resistance training and dynamic warm-ups to their advantage.

    • GEAR TO BRING WITH YOU!: Please bring a t-shirt to swim in, your snorkel, paddles, fins and a pair of gym sneakers to this camp!
    • DYNAMIC WARM-UP: In order to go fast, you need to be warm! The clinicians will take participants through a combination of light cardio exercises and dynamic stretches to get the blood flowing to the muscles and loosen joints in preparation to SWIM FAST! Remember: Bring your Gym Shoes!
    • ESTABLISHING YOUR CATCH TO MAXIMIZE POWER IN YOUR STROKE: The only way to generate maximum power in your stroke is by “holding” as much water as possible. That process begins with “your catch” at the top of every stroke. At this camp your clinicians will work with you to ensure you are grabbing onto and holding water throughout your stroke.
    • RESISTANCE TRAINING: Resistance is an excellent method of building power - especially in the water. It also helps to expose areas within your technique that can be strengthened. The clinicians will take your swimmer through resistance training methods! Properly swimming with hand paddles and a T-shirt will add resistance and develop power! Remember: Bring a t-shirt to swim in and your hand paddles!

    DAY 2: CREATING & MAINTAINING SPEED! (Sept 17)

    Your swimmer is going to learn how to swim at top speeds while continuing to leverage the powerful stroke that we worked on the day before! On Day 1, participants swam slower than they normally swim because of the resistance we added to establish a “powerful stroke”. Today is about swimming FASTER than you normally swim with assistance from fins and paddles.

    • GEAR TO BRING WITH YOU!: Please bring a t-shirt to swim in, your snorkel, paddles, fins and a pair of gym sneakers to this camp!
    • “OVERSPEED TRAINING”: Practice how to swim with good technique at speeds faster than you’ll ever go in a race with the assistance of fins and paddles. We will utilize overspeed drills in and out of turns, in their breakouts and finishes. Remember: Bring your fins and hand paddles!
    • TEMPO & DISTANCE PER STROKE: One way to increase efficiency is to take fewer strokes. Improving technique to decrease the number of strokes your swimmer takes will enable them to go further faster - that’s when times DROP!
    • MAINTAINING TECHNIQUE THROUGH FATIGUE: When swimmers get tired, their technique can break down. We are going to work with participants on how to handle fatigue. Competitive swimmers who focus on technique through fatigue in practice and in races reap the rewards of faster times.
    • 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.

    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!

    Inquisitive, Educated Swimmers are Faster Swimmers! Sign up today!

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