Past Clinic: Fast Freestyle & Backstroke Swim Camp

Cincinnati Country Day School
6905 Given Rd, Cincinnati, OH 45243

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

Upcoming Swim Clinics and Camps

Within 250 miles of Cincinnati, OH.

Starting Nov 30, 2024

Copley High School's Simmons Natatorium

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Starting Dec 27, 2024

Heidt Family Champion Center

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Starting Dec 27, 2024

Heidt Family Champion Center

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Starting Dec 29, 2024

Windsor International Aquatic and Training Centre

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Starting Jan 18, 2025

Workman Sports & Wellness Complex

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Starting Nov 16, 2024

Utoledo Rec Aquatic Center

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Starting Nov 16, 2024

Utoledo Rec Aquatic Center

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Starting Apr 26, 2025

New Albany High School - OH

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Starting May 17, 2025

Carmel High School Natatorium

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Past Clinic

Introduction

Fitter & Faster is producing a 2-day swim camp at Cincinnati Country Day School in Cincinnati, Ohio on August 17 & 18, 2024!

FAST FREESTYLE & BACKSTROKE SWIM CAMP
DAY 1 (Saturday, August 17): Freestyle Day
DAY 2 (Sunday, August 18): Backstroke Day

Scroll down for details on the curriculum!
-> Availability in each session is limited to 24 participants to ensure the highest level learning experience.
-> SAVE when you purchase the “Entire Camp Bundle” for your swimmer's age group.

SESSION START TIMES FOR BOTH DAYS:
Ages 9 to 12: Check in 9 AM, Camp 9:15-11:45 AM
Ages 13 & over: Check in 12:30 PM, Camp 12:45-3:45 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 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

FAST FREESTYLE & BACKSTROKE SWIM CAMP - August 17 & 18

Freestyle and backstroke utilize the same body position, posture, rotation, and an early “catch” to move down the pool with efficiency and speed. They are called the “long axis” strokes because swimmers rotate their hips and torso around their spine. Over two days, your swimmer, no matter their level, will improve their freestyle and backstroke technique, racing and training skills!

    DAY 1 (Saturday, August 17): FREESTYLE DAY

    Cultivating good habits to swim high level freestyle 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. Today, 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.
    • 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 swimmers need to “shift gears” in their legs to become stronger and faster racers.
    • PULL: The pull in freestyle keeps a swimmer balanced and accelerating forward. This is a skill that needs cultivation throughout all swimmers’ careers. Having an early vertical forearm “catch” enables a swimmer to put immediate pressure back on the water. Properly completing the stroke keeps the swimmer moving forward efficiently. The later the “catch” or not “finishing” the stroke has a negative impact on a swimmer’s bodyline and speed.

    DAY 2 (Sunday, August 18): BACKSTROKE DAY

    To excel in the backstroke, refining essential techniques like body line, catch, kick, and pull is essential. Swimmers will work with our Elite Clinicians during this session to finesse their skills, ensuring faster and more efficient performances in backstroke races, including improving their backstroke starts for optimal race execution!

    • 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 wall. Becoming skilled at the water entry is crucial for any start and significantly contributes to your swimmers' overall race!
    • BACKSTROKE STARTS: During this session, swimmers will work closely with elite clinicians to actively learn and practice high-performance backstroke starts. Participants will refine their foot, arm, and body positions, focusing on the technique of powering off the wall with an arched form to seamlessly slice through the water with maximum efficiency.
    • 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.

    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

    Throughout the camp, swimmers will practice what they've learned with some of the world's most elite Swimmer Clinicians and coaches!

    Take a photo, get autographs, and chat with your clinicians!

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

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