2023 Summerville, SC Swim Camp Series for Ages 12 & over

Cane Bay Family YMCA
1655 Cane Bay Blvd, Summerville, SC 29486

  • 102days
  • 10hours
  • 07minutes
  • 31seconds


Fitter & Faster is returning to the Cane Bay Family YMCA to produce TWO, 2-day swim camps in Summerville, SC in 2023! This registration page is specifically for swimmers ages 12 & over. Click Here for the registration page for swimmers ages 9 to 11.

    -> Race Strategy & Execution for 100's & 200's of all strokes and 500's - May 6 & 7
    -> Fast Butterfly & Breaststroke Technique Camp - October 14 & 15

Click the “Curriculum Menu” below for more details about each Swim Camp!
    -> Availability in each swim camp is limited to 24 participants 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

Freestyle Comprehensive Racing Camp
RACE STRATEGY & EXECUTION 100's, 200's & 500's - May 6 & 7
Butterfly Comprehensive Rancing Camp
Session TimesSession Times & Groups
Freestyle Comprehensive Racing Camp

RACE STRATEGY & EXECUTION 100's, 200's & 500's - May 6 & 7

Each elite swimmer has a way to break down their sprinting & mid-distance events so that their race plan enhances their strengths and minimizes their weaknesses. Some swimmers will take the race out fast and hope to hang on at the finish; some will save their energy and finish strong, while others will hit consistent splits to balance those two strategies. This swim camp is designed to help answer that question by developing YOUR specific 100's & 200's race strategies in ANY stroke and 500 race strategies. Day 1 will focus on 100 Race Strategies, and Day 2 will focus on 200 & 500 Race Strategies.

  • Strategies: At this camp your swimmer will learn various strategies that elite swimmers have executed with top results. Before your camp you will be emailed links to several elite level races of 100 yards or meters across all strokes, along with a brief summary of each. At the camp we will discuss and practice those strategies.
  • Easy Speed: Establishing stroke length with the proper tempo after the breakout is essential to setting up a strong 100 in any stroke. Going as fast as we can with ease is the key to “easy speed”. We don’t want to kick or pull too hard the first 25, this will cause early fatigue. Swimmers will work on techniques to swim as fast as they can in all strokes with “ease”.
  • Control: Your elite clinician will teach participants how to manipulate their speed and energy at different points in a race.
  • Front & Back End Speed: The first 50 (front-end) and second 50 (back-end) of the 100 can be broken up to ensure an effective plan. Some swimmers go out really fast and hang on, while others control the first 50 and try to back-end the race at full speed. Testing new strategies at this camp will give your swimmer confidence in their next race.
  • Underwater Kick Count: Figuring out the optimal number of kicks off each wall is essential to a fast 100. A swimmer wants to spend only the absolute necessary amount of time underwater to establish speed with each length. We want to avoid losing our breath and/or taking weak kicks.
  • Breathing Pattern: Establishing a breathing pattern will help your swimmer stay focused and relaxed on their own swim. It will also help them finish the race with enough oxygen to close the race at full speed.
  • Establishing a Plan: A racer should have a plan for the race before it is swum! What’s your plan for front-end and back-end speed? How much time will you spend underwater before your first breath? How often will you breath each length?
  • Test the Plan in Practice: Now we test it! Swimmers will do a complete short set at the end of the session to practice racing the plan and stroke under race conditions. We’ll get off the blocks and practice some front end swims, push some back end swims, and race some straight 100’s.
  • Confidence: One of the essential elements to dropping time and swimming fast is being willing to try new strategies when swimming a race. It’s ok to feel nervous and a little bit uncomfortable before your race! Entering a race with a strategy will help your swimmer with their confidence… and that confidence will help propel them to the results they aim to achieve.
  • DAY 2: RACE STRATEGY & EXECUTION: 200'S & 500'S (May 7)
  • Distance Per Stroke: One way to increase a swimmer's efficiency is to take fewer strokes. Counting the number of strokes and improving technique to decrease that number will save energy. However, taking more strokes per length may be faster, especially in "shorter" events. Participants will work with our elite clinicians to find the appropriate distance per stroke for their 200's & 500's.
  • Tempo: A swimmer's tempo is how fast or slow a stroke is completed. Having a slower tempo allows swimmers to conserve energy by taking fewer strokes, while a faster tempo is more tiring but much faster. Altering tempo based on event distance and fatigue level will help participants swim as fast as possible in their 200 & 500 events!
  • Pacing: Every swimmer strategizes their 200 & 500-yard races differently! Our clinicians will demonstrate the advantages and disadvantages of the main pace approaches. Our elite clinicians will present different strategies for swimming mid-distance events: some swimmers focus on each 100, balancing "front end speed" and "back end speed." Experimenting and learning new techniques will allow swimmers to improve their 200's & 500's and swim confidently!
  • Utilizing Splits, Intervals & Sets: Swimmers will work with our clinicians on using splits, intervals, and sets to their advantage while training. Swimmers can take their ideal race times and break them down into splits, guiding them on what times they should be hitting in practices. As they progress, swimmers can hold those times during different intervals during their sets! If you don't do it in practice, it won't happen in a meet!
  • Mental Toughness: The 200 & 500 both require mental toughness, unlike any of the other events. You have to have the ability to push through the fatigue that will inevitably hit and maintain the focus required to finish strong. The clinician will give your swimmer tools to achieve and maintain a strong mindset for 200's in any event & the 500 free.
  • Video Race Reference: Before you arrive at the camp, you will receive videos of world-class swimmers racing the SAME race with VERY different strategies to visually compare different tactics!
Butterfly Comprehensive Rancing Camp


Butterfly and breaststroke utilize similar body position, “undulating” movements, and an early “catch” to get across the pool with efficiency and speed. They are called the “short axis” strokes because swimmers do not rotate their body at the spine, as is done in freestyle and backstroke. Rather in butterfly and breaststroke, swimmers bend at the hips to generate power and forward momentum. Over two days, your swimmer, no matter their level, will improve their butterfly and breaststroke technique, racing and training skills!

  • DAY 1: BUTTERFLY DAY! (Oct 14): 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!
  • 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.
  • Timing: 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: BREASTSTROKE DAY! (Oct 15): 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 session will strengthen their technique and lead to faster and more efficient breaststroke races… and faster IM’s!
  • 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 1, Saturdays: Check in 12:30 PM. Camp: 12:45-3:45 PM
  • DAY 2, Sundays: Check in 1:30 PM. Camp: 1:45-4:45 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 12 & 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 12, Click Here!


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.


Observe clinicians swim at full speed and demonstrate a progression of perfectly executed drills to achieve powerful, efficient and fast swimming.


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 Clinician

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!