Competitive Enrichment Swim Camp Series (Ages 7 to 10)

George Mason Aquatic and Fitness Center
4520 Patriot Cir, Fairfax, VA 22030

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Introduction

Fitter & Faster is producing two, 2-day Competitive Enrichment Swim Camps for competitive swimmers between the ages of 7 and 10 at the George Mason Aquatic and Fitness Center in Fairfax, Virginia! This swim camp series will help your swimmer improve their overall performances at practices and meets! 

COMPETITIVE ENRICHMENT SWIM CAMP SERIES (Ages 7 to 10)
  -> All Four Strokes Swim Camp (June 1 & 2)
  -> Underwaters, Starts, Turns and More Swim Camp (September 7 & 8)

Click the “Curriculum Menu” below for details about each Swim Camp!
-> Availability in each session is limited to 24 participants to ensure the highest level learning experience.
-> SAVE when you purchase an "Entire Camp Bundle”.

Select a curriculum below

Freestyle Comprehensive Racing Camp
All Four Strokes Swim Camp - June 1 & 2
Starts Camp
UNDERWATERS, STARTS, TURNS & MORE - September 7 & 8
Curriculum
Session TimesSession Times & Groups
Freestyle Comprehensive Racing Camp

All Four Strokes Swim Camp - June 1 & 2

Over 2 days, competitive swimmers between the ages of 7 and 10 will work with our elite clinicians to create faster and more efficient techniques in all 4 strokes. Your swimmer will work closely with our Elite Clinicians, receiving personalized feedback to ensure they leave with the skills and confidence needed for faster swimming in each stroke and IM's! This swim camp will be held in the George Mason Aquatic and Fitness Center - Recreation Pool. This swim camp will be led by Elite Clinician & Olympian Marius Kusch!

  • DAY 1, SESSION 1: FREESTYLE TECHNIQUE: Cultivating good habits to swim high level freestyle begins as soon as you learn the stroke. It's important to practice techniques that will improve efficiency and power. During session 1, 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 1, SESSION 2: BACKSTROKE TECHNIQUE: 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 session 2 to finesse their skills, ensuring faster and more efficient performances in backstroke races!
  • Bodyline: 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.
  • 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: Each butterfly stroke has two kicks to propel the swimmer towards the other end of the pool! If the kicks are properly timed and equally strong, they can positively impact your swimmer’s efficiency and stroke timing! 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! At this camp, 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!
  • DAY 2, SESSION 4: BREASTSTROKE 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. Elite 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.
Starts Camp

UNDERWATERS, STARTS, TURNS & MORE - September 7 & 8

Even the most elite swimmers are perpetually engaged in refining the essentials for faster racing. Over 4 sessions, your swimmer will work with Elite Fitter & Faster Clinicians on the fundamental components for faster overall racing! This swim camp will be held in the George Mason Aquatic and Fitness Center - Competition Pool.

  • DAY 1, SESSION 1: THE FIFTH STROKE - UNDERWATERS: In the first session, our Elite Clinicians will work with participants to enhance the fastest sequence for each race lap: streamlines, underwater dolphin kicks & breakouts. Finessing these techniques not only reduces drag and enhances efficiency but also contributes significantly to overall speed and performance in the water!
  • 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 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.
  • DAY 1, SESSION 2: FAST STARTS: In this session, swimmers will work on executing fast starts and carrying momentum through their breakouts. The skill of generating explosive power at the start while effortlessly integrating the skills developed during session 1 will give swimmers a distinct competitive edge!
  • 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!
  • Underwaters Reinforcement: Since fast underwaters are crucial for every start and turn, our clinicians will work with your swimmer on reinforcing the key skills learned on day 1!
  • 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.
  • DAY 2, SESSION 3: 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. During session 3, we're going to work with your swimmer on taking this crucial part of every race (and practice) to the next level!
  • Momentum: The fastest swimmers use walls to generate speed and momentum going into the next lap. Outside of the elite ranks, many 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, Underwaters & 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.
  • DAY 2, SESSION 4: ESSENTIALS OF SPRINTING: Swimming fast requires good technique, efficiency, power, and a hard working athlete. Participants in this session will advance their skills that apply to fast swimming in every stroke. Now is the time for swimmers to establish and cultivate habits to swim their shorter races as fast as possible with good technique that will position them for success as they mature.
  • Body Position: A competitive swimmer’s body position is the key to fast swimming. Most swimmers are NOT hydrodynamic in the water - and that has a big effect on how fast they “allow” themselves to swim - especially as they get older. Let’s find the right body position for your swimmer.
  • Stroke Length: Lengthening their stroke will enable your swimmer to “catch” and hold onto more water to propel them as they swim. Whereas a short stroke is inefficient and not sustainable for very long. The clinicians will work with participants on this important skill for fast swimming.
  • Tempo: When sprinting short races young swimmers often tend to take too many strokes (“spin their wheels”) and not “hold onto the water”. At this camp we will find the appropriate tempo to maximize their own personal speed.
  • Sprinting: Earlier in the session, your swimmer worked on body position, tempo and length of stroke. Now, we are going to apply those skills to swimming “all out” on top of the water with efficiency and power.
  • Sprinting & Pacing Application: Swimmers at this session will work on applying their newly developed skills during racing scenarios. As with all the other segments of this camp, the clinicians will provide feedback for your swimmer to take home and apply at upcoming practices and meets.

SESSION START TIMES FOR BOTH CAMPS:

  • Sessions 1 & 3: Check in: 9 AM. Camp 9:15-11:45 AM
  • Sessions 2 & 4: Check in: 12:30 PM. Camp 12:45-3:15 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 7 to 10. 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 7 and would like for your child to be considered for the younger sessions of this camp, please complete this questionnaire.

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!

Lead Clinicians

Marius Kusch is an Olympian and 19-time NCAA Champion. He brings years of experience in international competition, and passion for the sport, to the pool. Marius strives to foster a love of swimming in young athletes, and encourages Fitter & Faster camp participants to develop good habits from an early age. Sign up for a camp with Marius today!

Fitter and Faster clinicians are Olympians and National Team members who have achieved at the highest level of the sport of swimming... and who have the unique skill to teach what they know from a technical perspective to swimmers of all ages and abilities.

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

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Lead Clinicians

Marius Kusch is an Olympian and 19-time NCAA Champion. He brings years of experience in international competition, and passion for the sport, to the pool. Marius strives to foster a love of swimming in young athletes, and encourages Fitter & Faster camp participants to develop good habits from an early age. Sign up for a camp with Marius today!

Fitter and Faster clinicians are Olympians and National Team members who have achieved at the highest level of the sport of swimming... and who have the unique skill to teach what they know from a technical perspective to swimmers of all ages and abilities.