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Exton, PA

Championship Prep Camp

Tue, Dec, 27 2022 - Thu, Dec, 29 2022

Lionville Community YMCA Swim Team
100 Devon Dr, Exton, PA 19341

Introduction

Fitter & Faster is returning to Exton, PA to produce a 3-day swim camp on December 27-29, 2022! This camp will help your swimmer fine tune techniques and strategies to improve their performances at upcoming “last chance qualifier meets” and Championship Meets. Each day will also include dryland exercises that are specific to what's being done in the water.

CHAMPIONSHIP PREPARATION SWIM CAMP
     -> Tuesday (Dec 27): The Fifth Stroke - Underwaters
     -> Wednesday (Dec 28): Explosive Starts!
     -> Thursday  (Dec 29): Fast Flip Turns, Open Turns & Finishes 

*Please bring appropriate attire for dryland training (sneakers, shorts/pants, t-shirt, etc.) in addition to your pool attire!

Scroll down for more details on the curriculum! Availability is limited to ensure the highest level of learning experience!

SESSION TIMES (for both days!)
Ages 9 to 12: Check in 12 PM, Camp 12:15-2:45 PM
Ages 13 & Over: Check in 3:30 PM, Camp 3:45-6:45 PM

SAVE when you purchase the 3-day camp “Bundle” for your swimmer's age group.

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 9 to 12 and 13 & 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.

Curriculum

Day 1 (Dec 27): THE FIFTH STROKE - UNDERWATER DOLPHIN KICKING

Why do elite 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.
  • DRYLAND: Swimmers at this session will focus on joint mobility to help safely sustain & optimize kick & pull athletically focused, work on swimmer specific strength & conditioning exercises to promote core strength/stability and coordination. They will also work with Atiba on explosive strength training specifically for underwater kicks!
DAY 2 (Dec 28): EXPLOSIVE STARTS!

The better a swimmer’s technique is off the starting block, the more speed they will carry into the water. Day 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.
  • FINISHES: 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 about 10 yards from the wall. A well-timed finish is also a valuable attribute for swimmers competing on relays so that the next person can time their start with precision.
  • DRYLAND: Swimmers at this session will continue to focus on joint mobility to help safely sustain & optimize kick & pull athletically focused, work on swimmer specific strength & conditioning exercises to promote core strength/stability and coordination. They will also work with Atiba on explosive strength training specifically for starts!
Day 3 (Dec 29): 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. Today, 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.
  • DRYLAND: Swimmers on day 3 will work with elite strength coach Atiba Wade on joint mobility to help safely sustain & optimize turns & push offs as well as core focused strength & endurance to help promote optimal body position off of your turns! Swimmers will also be led through restorative swimmer specific yoga to help both mind & body recovery.

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!