Western Springs, IL
2023 Comprehensive Freestyle Racing Camp
Sat, Apr, 15 2023 - Sun, Apr, 16 2023
Please check camp page and tickets for correct location, Western Springs, IL 60558
Fitter & Faster is returning to Western Springs, IL to produce a 2-day swim camp on April 15 & 16, 2023!
COMPREHENSIVE FREESTYLE RACING SWIM CAMP
DAY 1: Freestyle Technique
DAY 2: Freestyle Racing & Training Skills
Scroll down for details on each day!
-> Availability in each session is limited to ensure the best learning experience!
-> SAVE when you purchase the “Full Camp Bundle” for your swimmer's age group!
-> On April 15th, the camp will be held at Lyons Township HS - North Campus: 100 S Brainard Ave, La Grange, IL 60525
-> On April 16th, the camp will be held at Lyons Township High School - South Campus: 4900 Willow Springs Rd, Western Springs, IL 60558
START TIMES FOR BOTH DAYS
Ages 9 to 12: Check in 10 AM. Camp: 10:15-12:45 PM
Ages 12 & over: Check in 1:30 PM. Camp: 1:45-4:45 PM
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 12 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.
Freestyle is the first stroke we learn. It’s the stroke we swim the most at practice. There are more freestyle races and relays at meets... and it is the fastest stroke to move through the water. As with any other stroke, the more efficient and powerful your technique - the more success you will experience with your practices and freestyle races as your career progresses. Over two days, your swimmer, no matter their level, will improve their freestyle technique, racing and training skills!
Day 1: FREESTYLE TECHNIQUE (April 15)
Cultivating good habits to swim high level freestyle 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, pull, and breathing pattern.
- BODYLINE: A freestyle race is going to be fastest with the 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 often bad habits are created. 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 strokes.
- ROTATION: Freestyle is fastest and most efficient when a swimmer’s body is “rotating” around their spine with each stroke. This part of swimming freestyle 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.
- KICKING: A swimmer’s kick is the motor behind their freestyle! 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: The pull in freestyle keeps a swimmer balanced and accelerating forward. This is a skill that needs cultivation throughout all swimmers’ careers. Having an early vertical forearm “catch” enables a swimmer to put immediate pressure back on the water. Properly completing the stroke keeps the swimmer moving forward efficiently. The later the “catch” or not “finishing” the stroke has a negative impact on a swimmer’s bodyline and speed.
Day 2: FREESTYLE RACING AND TRAINING SKILLS (April 16)
The technique for swimming a fast freestyle race changes depending on the distance. Learning to prioritize tempo and length of stroke, while maintaining efficiency has a huge impact on maximizing speed for sprints or increasing endurance for distance races.
- 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 different distances.
- PACING/CONTROL: A swimmer’s tempo will change depending on the 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”.
- BREATHING PATTERN: Establishing a breathing pattern will help the swimmer stay focused and relaxed during their swim. It will also help them finish the race with enough oxygen to close the race at full speed.
- 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.
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!