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Warrenton, VA

Competitive Enrichment For 6 to 10 Year Olds Swim Camp

Sun, Jul, 10 2022 - Tue, Jul, 12 2022

Warrenton Area Rec Facility (WARF)
800 Waterloo Rd, Warrenton, VA 20186

Introduction

Fitter & Faster is producing a 3-day “Competitive Enrichment” Swim Camp for swimmers who are between the ages of 6 and 10 years old. If your young, competitive swimmer has a desire to improve their technique so they can practice and race with more efficiency – this is the camp for them! 

Warrenton, VA on July 10-12, 2022: Small group sizes. 1.5 hour sessions that will hold their attention and ensure the highest level learning experience. Participants will improve a lot at this camp being led by Olympic Gold Medalist Cierra Runge and Fitter & Faster’s Director of Education and Swimming Performance, Mark Hesse! 

COMPETITIVE ENRICHMENT FOR 6 TO 10 YEAR OLDS (3-DAY SWIM CAMP)
July 10 (Sunday)
Session 1: Starts and Underwaters
Session 2: Turns and Underwaters

July 11 (Monday)
Session 3: Butterfly Technique 
Session 4: Breaststroke Technique 

July 12 (Tuesday)
Session 5: Backstroke Technique 
Session 6: Freestyle Technique 

Scroll down for more details on the curriculum! You can sign your swimmer up for 1, 2, 3, or more sessions! SAVE when you purchase the “Full Camp Bundle” and attend all 6 sessions. 

SESSION START TIMES:
Sessions 1, 3 & 5: Check in 11 AM, Camp 11:15-12:45 PM
Sessions 2, 4 & 6: Check in 1:15 PM, Camp 1:30-3 PM

Suggested Participants

This camp is specifically designed for swimmer’s age’s 6-10 years old looking to develop the essential components of  efficient competitive swimming technique.  This camp is for swimmers who do not have any USA Swimming Motivational Times at the “A” level or higher for 10 & unders in the particular strokes they want to attend this camp in.

Swimmers must be able to complete 1 length of the pool in either freestyle or backstroke.

Swimmers who are ages 11 or 12 who would like to participate should receive a recommendation from their coach or swim teacher to ensure that this camp is appropriate for them.

Curriculum

July 10 (DAY 1)

Session 1: STARTS, UNDERWATERS & MORE

The better a swimmer’s technique is off the starting block, the more speed they will carry into the water. Session 1 of this swim camp will help your swimmer improve their start, 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.

  • 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.
  • 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: TURNS, UNDERWATERS & MORE

Quick, powerful turns and finishes are crucial to fast times and winning close races. During session 2, we're going to work with your swimmer on taking this crucial part of every race (and practice) to the next level!

  • 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: 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 in session 1.
  • FINISHES: Setting yourself up for a fast finish is very similar to setting yourself up for a strong turn in any race. 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.
July 11 (Day 2)

Session 3: BUTTERFLY TECHNIQUE

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: 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! During this session, 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 4: BREASTSTROKE TECHNIQUE

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. 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.
July 12 (Day 3)

Session 5: BACKSTROKE TECHNIQUE

Cultivating good habits to swim high level Backstroke begins as soon as you learn the stroke. It’s never too late to begin practicing techniques that will drastically improve their efficiency, power and times. During this session, your swimmer will work on techniques to strengthen their bodyline, catch, kick, and pull - resulting in faster backstroke races.

  • 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 proper and improper ways to kick which we will review during this session. 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: FREESTYLE TECHNIQUE

Cultivating good habits to swim freestyle begins as soon as you learn the stroke. During your final session, 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 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.

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 with the clinicians, get autographs, and ALL PARTICIPANTS receive a FREE Fitter & Faster give away item!

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