This two-day swim camp is designed to help your swimmer gain speed and efficiency from the moment they leave the blocks to the final stroke into the wall. Day 1 focuses on the fastest part of every race—starts, underwaters, and breakouts—where elite swimmers establish speed and set the tone for the race. On Day 2, we shift focus to freestyle technique, teaching your swimmer how to sustain that speed with strong fundamentals for sprints all the way through distance races. Together, these sessions will give your swimmer the tools to be faster, more efficient, and more confident in their races.

DAY 1 (Saturday, October 25): STARTS, UNDERWATERS & BREAKOUTS

The better a swimmer’s technique is off the starting block, the more speed they will carry into the water. Day 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.
• WATER ENTRY: Starting the race with a smooth entry into the water will boost your swimmer's speed and carry the momentum generated off the block or wall. Becoming skilled at the water entry is crucial for any start and significantly contributes to your swimmers' overall race!
• STREAMLINE: The streamline - when done properly - is 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: Top age group and elite swimmers maximize their streamline on every single lap. They don’t 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 unintentionally add movements in their breakouts that reduce speed by creating drag. In this camp, participants will focus on perfecting their breakout timing to maintain momentum and power into each lap.

DAY 2 (Sunday, October 26): FREESTYLE RACING TECHNIQUE

Whether your swimmer is just learning freestyle or already competing at the high school level, it’s never too late to build strong habits. In this session, your swimmer will work on bodyline, rotation, breathing, kick, and pull—five key elements that contribute to an efficient, powerful freestyle. They will also learn how to adapt their stroke for sprint and distance events.

• BODYLINE: A streamlined body position is the foundation of a fast freestyle. Even small adjustments to head, neck, or back alignment can make a significant difference. As swimmers grow and mature, they often develop habits that disrupt bodyline. Your swimmer will learn how to maintain proper posture and engage the core to stay long and hydrodynamic through every stroke.
• BREATHING: Efficient breathing is a challenge but critical to maintaining bodyline. Lifting the head too high causes hips to drop and drag to increase. Clinicians will work with participants to keep the head low and horizontal during the breath, using controlled rotation of the neck and body for a smooth, quick inhale.
• MIDDLE & DISTANCE ROTATION: Power in middle-distance and distance freestyle comes from synchronized rotation of the hips and shoulders. This connected movement allows the swimmer to engage their core and back muscles, generating maximum leverage. A strong, coordinated kick that drives the hips around is essential to establish this rotation.
• SPRINTING ROTATION: With the faster stroke rates of sprint freestyle, hip rotation is minimized but shoulder rotation remains crucial. This movement engages the back and core muscles to power the pull.
• KICKING: The kick is the motor of freestyle. Swimmers must drive from the hips and knees with good timing and control. This session will help your swimmer understand how to adjust kick tempo and power to provide speed when they want or need it.
• PULL: Clinicians will teach participants to establish a “high elbow catch,” also known as early vertical forearm, to apply pressure to the water immediately. For sprint freestyle, swimmers can even use the momentum of the recovery to drive directly into the catch. Swimmers will then work on pushing water directly back towards their feet with sustained leverage, engaging large muscle groups for a powerful finish to each stroke.