Past Clinic: 2023 Winston Salem Swim Camp

Salem College
790 E Salem Ave, Winston Salem, NC 27101

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

Upcoming Swim Clinics and Camps

Within 250 miles of Winston Salem, NC.

Starting Jul 12, 2024

Doris E Buffett Pool

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Starting Aug 10, 2024

Mecklenburg County Aquatic Center

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Starting Aug 17, 2024

Carter Athletic Center at North Cross School

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Starting May 25, 2024

Mecklenburg County Aquatic Center

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Starting May 25, 2024

Mecklenburg County Aquatic 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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Past Clinic

Introduction

Fitter & Faster is producing a 4-day swim camp for competitive swimmers ages 10 & over at Salem College in Winston-Salem, NC on August 8-11, 2023! 

2023 WINSTON SALEM SWIM CAMP
DAY 1 (Tue, Aug 8):
  -> Session 1: The Fifth Stroke - Underwaters
  -> Session 2: Fast Starts
DAY 2 (Wed, Aug 9):
  -> Session 3: Flip Turns, Open Turns & Finishes
  -> Session 4: Freestyle Technique
DAY 3 (Thu, Aug 10):
  -> Session 3: Backstroke Technique
  -> Session 4: Breaststroke Technique 
DAY 4 (Fri, Aug 11):
  -> Session 3: Butterfly Technique 
  -> Session 4: Essentials of Sprinting

Scroll down for details on the curriculum!
-> Availability in each session is limited to 24 participants to ensure the best learning experience
-> SAVE when you purchase the “Full Camp Bundle” for your swimmer

SESSION START TIMES:
Sessions 1, 3, 5 & 7: Check in 9 AM, Camp 9:15-11:45 AM
Sessions 2, 4, 6 & 8: Check in 12:45 PM, Camp 1-3:30 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 10 & 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 10 and would like for your child to be considered for the younger sessions of this camp, please complete this questionnaire.

Curriculum

DAY 1 (Tuesday, Aug 8)

Session 1: THE FIFTH STROKE - UNDERWATER DOLPHIN KICKING

Why do the fastest 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.

Session 2: FAST STARTS

The fastest part of every single race is the start! The better a swimmer’s technique is off the starting block, the more speed they will carry into the water. Session 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.
DAY 2 (Wednesday, Aug 9)

Session 3: FASTER FLIP TURNS, OPEN TURNS & FINISHES

Quick, powerful turns and finishes are crucial to fast times and winning close races. The top age group and elite swimmers aren't using walls just for turning around - they are used to generate speed and momentum going into the next lap. Elite swimmers are constantly working their turns and looking for areas to improve them. During session 3, we're going to work with your swimmer on taking this crucial part of every race (and practice) to the next level!

  • MOMENTUM: At the elite level of swimming, walls aren’t just used for turning around - they are used to generate speed and momentum going into the next lap. Outside of the elite ranks, most swimmers stop or slow down while going into the wall, which kills their momentum! We will work with participants on the intricacies of approaching every wall at top speed and seamlessly initiating their “turn”.
  • FLIP TURNS: Flip turns are an opportunity for your swimmers to increase momentum in the middle of a race! Flip turns in which the athletes slow down or have “mechanical” movements negatively impact the speed at which a swimmer comes off the wall. We will work with your swimmer to produce fast flip turns so that they can explode off the walls at maximum speed.
  • OPEN TURNS: Elite butterflyers and breaststrokers utilize speed from their last lap to create momentum and even more speed at the beginning of the next lap. Their open turns are actually not “turns”, but more like high-speed pivots. Participants in this session will work on these techniques to have much faster open turns!
  • STREAMLINE, UNDERWATER DOLPHIN KICKING, BREAKOUT PROGRESSION: At this session participants will continue to work on the progression covered on Day 1.
  • FINISHES: Setting yourself up for a fast finish is very similar to setting yourself up for a strong turn in any race. 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 when they are still about 10 yards from the wall.

Session 4: FREESTYLE TECHNIQUE

Cultivating good habits to swim freestyle at a high level 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. During session 4, 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 - resulting in faster freestyle.
  • 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 to “shift gears” in their legs to become stronger and faster racers.
  • PULL: The pull in freestyle keeps a swimmer balanced and accelerating forward. Essentially the best swimmers are creating a paddle with every stroke. The clinicians will work with participants to establish an early vertical forearm “the catch”, enabling the swimmer to put immediate pressure back on the water. Properly completing the stroke keeps the swimmer moving forward efficiently and fast.
DAY 3 (Thursday, Aug 10)

Session 5: BACKSTROKE TECHNIQUE

In session 5, participants will learn and practice skills to compete at a higher level in backstroke. Swimmers will focus on using their core to create rotation for a stable/balanced stroke with a powerful pull, while using their kick as a dominant propulsive force.

  • BODY LINE: A competitive swimmer’s bodyline is the key to fast swimming. The name of the game is to eliminate all extra movement of the body including even the slightest bobbing, wiggling. 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 backstroke.
  • ROTATION: Backstroke is fastest and most efficient when a swimmer’s body is “rotating” around their spine with each stroke. This part of swimming Backstroke 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 - resulting in faster backstroke!
  • KICK: A swimmer’s kick is the motor behind their Backstroke! 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: Just like in freestyle, the pull in backstroke keeps a swimmer balanced and accelerating forward. Essentially the best swimmers are creating a paddle with every stroke. The clinicians will work with participants to establish an early vertical forearm “the catch”, enabling the swimmer to put immediate pressure back on the water. Properly completing the stroke keeps the swimmer moving forward efficiently and fast.

Session 6: BREASTSTROKE TECHNIQUE

We want your swimmer to establish a well-timed breaststroke. During session 6, 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.
DAY 4 (Friday, Aug 11)

Session 7: BUTTERFLY TECHNIQUE

Participants will work with our clinicians to improve on the nuances of balancing power and fluid rhythm in one of the most dynamic athletic movements. During session 7, we will work with participants to establish a breathing pattern, perfecting their distance per stroke, and maintaining a horizontal body position. Swimmers will work to make these habits their own!

  • 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!

Session 8: ESSENTIALS OF SPRINTING

Now is the time for 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 progress in their career!

  • BREAKOUTS: Many swimmers add movement within their breakout that creates drag and destroys all of the power created during their underwaters. Participants will work on timing their breakouts to accelerate to explode into each lap.
  • SPRINTING APPLICATION: 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, WALLS, 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

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!

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