During this 2-day swim camp, your swimmer will receive world-class guidance from our elite clinicians at Fitter & Faster, focusing on the crucial skills of starts, underwaters, breakouts, and 200 race strategies! We know that peak performance in these areas requires consistent fine-tuning, which is why even the most elite swimmers dedicate time to advancing the very skills we’ll work on with your athlete.

Day 1 (Friday, December 27): 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 swimmer's 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 gain 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 session, participants will focus on perfecting their breakout timing to maintain momentum and power into each lap.

Day 2 (Saturday, December 28): HOW TO RACE FAST 200’S

The 200-yard race is a unique challenge that combines speed, endurance, and strategy. In this session, your swimmer will explore the nuances of pacing and technique required to excel in the 200. Through hands-on practice and insights from our elite clinicians, participants will learn how to find their rhythm and develop a race plan that suits their strengths.

• EXPERIENCE-DRIVEN LEARNING: Your swimmer will learn best by doing! Each practice session will focus on the feel and strategies necessary for racing. Through hands-on activities, they will practice different segments of the race, helping them understand how to put it all together effectively.
• PACING AND “FEEL” INSIGHTS FROM ELITE SWIMMERS: Our elite clinicians will share valuable insights on various strategies for the 200, illustrating the pros and cons with real examples from elite-level races across all strokes. They’ll explore how top swimmers balance "front-end speed" and "back-end speed," teaching your child to break down the race into manageable segments of effort or technical emphasis.
• STROKE-SPECIFIC STRATEGIES: Different strokes require different strategies, especially in the 200. We’ll discuss how to manage energy in freestyle and backstroke, versus handling muscular fatigue in butterfly and breaststroke. Your swimmer will learn to navigate these unique challenges and avoid common pitfalls.
• CONTROL & “EASY SPEED”: The beginning of every race often feels effortless. Our clinicians will teach your swimmer how to control their effort while maintaining speed, a skill that can make all the difference in race performance.
• OPTIMIZING UNDERWATERS FOR EFFICIENCY: Underwater kicks are key for efficiency in the 200! Many swimmers use underwater kicks at the start of the race, but not at the end. We’ll help your swimmer develop a balanced strategy for using underwaters effectively, while ensuring they’re getting enough oxygen throughout the race.
• MENTAL PREPARATION FOR SUCCESS: Every great race starts with the right mindset. Our clinicians will guide your swimmer in building mental resilience and excitement specific to the 200, preparing them to tackle the race with confidence.
• PERSONALIZED RACE PLAN: At the end of this session, your swimmer will leave with a customized race plan tailored to their unique strengths, helping them swim faster and step up to the block with confidence at their next meet.