Competitive Enrichment Swim Camp Series (Ages 7 to 10)
Lakewood Country Club
13901 Glen Mill Rd,
Rockville,
MD 20850
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Introduction
Fitter & Faster is producing two swim camps for swimmers ages 7 to 10 years old at the Lakewood Country Club in Rockville, Maryland during December 2024 & February 2025! See below for additional swim camps in Rockville, MD.
COMPETITIVE ENRICHMENT SWIM CAMP SERIES (Ages 7 to 10)
-> Fast Turns, Breaststroke & Butterfly Swim Camp (December 27-29, 2024)
-> Fast Freestyle & Backstroke Technique Swim Camp (February 15 & 17, 2025)
Click the “Curriculum Menu” below for details on each swim camp!
-> Availability in each session of the swim camp is limited to 24 participants ensure the highest level learning experience
-> SAVE when you purchase a "Bundle” for your swimmer.
ADDITIONAL SWIM CAMPS IN ROCKVILLE, MD:
-> Ages 14 & over
-> Ages 11 to 13
Select a curriculum below
Fast Turns, Breaststroke & Butterfly Swim Camp: December 27 - December 29, 2024
Over the course of this 3-day camp, your swimmer, regardless of their skill level, will improve their techniques in turns, breaststroke, and butterfly. Each day will be filled with drills that focus on body positioning, timing, and execution, helping young swimmers become more efficient, confident and faster in the water.
- DAY 1 (Friday, December 27): FASTER FLIP TURNS, OPEN TURNS & FINISHES: Fast, powerful turns and finishes are super important for swimming faster and winning close races. The best swimmers don’t just touch the wall to turn around – they use it to push off with speed and power for the next lap. Top swimmers are always working on their turns and trying to make them better. Today, we’re going to help your swimmer improve this important part of every race and practice, so they can swim even faster!
- 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: Top butterfly and breaststroke swimmers use the speed from their last lap to create even more momentum for the next one. Their open turns aren’t really “turns” – they’re more like fast, powerful pivots! In this session, your swimmer will work on these skills to make their open turns much faster!
- 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 (Saturday, December 28): BREASTSTROKE DAY: 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.
- DAY 3 (Sunday, December 29): BUTTERFLY DAY: Butterfly is the second fastest stroke in swimming and looks amazing because of its smooth, powerful movements. It can be a little tricky to learn how to swim butterfly with a good rhythm, but with practice and focus, your swimmer can master it. Soon, they’ll be able to swim butterfly for longer distances and at really fast speeds!
- Bodyline: A butterfly race will be much faster with the right body position. Even small changes in the chin, neck, or back can make a big difference! As swimmers grow and get stronger, their body position can change, and sometimes bad habits can start. In this session, swimmers will learn and practice the right posture and how to use their core muscles to build a strong foundation for better technique. This will help them swim smoother and faster with more 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.
- Timing: 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!
FAST FREESTYLE & BACKSTROKE TECHNIQUE SWIM CAMP: February 15 - February 17, 2025
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, February 15): FREESTYLE DAY
- DAY 2 (Monday, February 17): BACKSTROKE DAY
- Bodyline: On each day of this camp, participants will learn and practice proper posture and engagement of their core for better technique in freestyle and backstroke. Participants will learn how even the slightest adjustment of the chin, neck, and/or back can make a huge difference in creating more hydrodynamic and efficient strokes - for faster swimming!
- Rotation: Freestyle and backstroke are fastest and most efficient when a swimmer’s body is “rotating” around their spine with each stroke. This part of swimming both strokes 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 they take! On Day 1 we will work on rotation skills for Freestyle and on Day 2 rotation skills for backstroke.
- Kicking: While similar, the kick is different in freestyle and backstroke. In both strokes the kick is the motor behind their races! There are obviously proper and improper ways to kick which we will review on each day of this 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 both freestyle and backstroke keeps a swimmer balanced and accelerating forward. Essentially the best swimmers are creating a paddle with every stroke. On each day of this camp, your clinicians will work with participants to establish an early vertical forearm “the catch”, enabling your swimmer to put immediate pressure back on the water. Properly completing the freestyle and backstroke arm-pull keeps the swimmer moving forward efficiently and fast.
DECEMBER START TIMES:
- ALL 3 DAYS: Check in 2:45 PM. Camp: 3-5:30 PM
- DAYS 1 & 2: Check in 10:45 PM. Camp: 11-1:30 PM
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!
Elite Clinician
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!
