Competitive Enrichment Swim Clinic Series (Ages 7 To 9)
Montclair State University-Panzer Athletic Center
1 Normal Ave,
Montclair,
NJ 07043
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Introduction
Fitter & Faster is producing a series of swim clinics for swimmers ages 7 to 9 years old at the Montclair State University-Panzer Athletic Center in Montclair, New Jersey during 2025. This exciting and engaging series is designed to help young swimmers build foundational competitive skills, boost their confidence, and foster a lifelong love for swimming. Please see below for additional swim camps in Montclair, NJ.
COMPETITIVE ENRICHMENT SWIM CLINIC SERIES (Ages 7 to 9)
-> Flip Turns, Open Turns & Finishes Swim Clinic (May 24, 2025)
-> Breaststroke Technique Swim Clinic (August 16, 2025)
-> Backstroke Technique Swim Clinic (November 29, 2025)
Click the “Curriculum Menu” below for details about each swim clinic.
-> Availability in each session is limited to 24 participants to ensure the highest level learning experience.
ADDITIONAL SWIM CAMPS IN MONTCLAIR, NJ:
Select a curriculum below
FLIP TURNS, OPEN TURNS & FINISHES: MAY 24, 2025
For developing competitive swimmers, mastering turns and finishes is a critical step toward transitioning from simply swimming to racing. While proper turn technique is vital, the process begins well before reaching the wall and the impact of a great push off will carry speed through the next length. Similarly, a well-executed finish can make the difference in close races, with the preparation for a great finish beginning far before the final touch. This swim clinic will be led by Elite Clinician Joao Mescolote!
- FLIP TURNS: Racing flip turns require precise technique. Swimmers must drop their head quickly without pausing, keep their hands narrow during the rotation, and finish with foot placement and body position that allow for a powerful push-off. Our clinicians will teach swimmers how to turn for maximum speed and efficiency.
- OPEN TURNS: Open turns often require swimmers to re-learn technique. Instead of turning to the side, swimmers will practice bringing their knees and feet straight to the wall, almost like a backflip. They’ll also learn to stay low in the water and use smooth arm movements that lead to optimal foot placement and streamlined push-offs.
- MOMENTUM OFF THE WALL: The push-off is the fastest part of each length, and carrying that speed into swimming strokes is essential. This clinic will teach proper push-off positioning and tight streamlines to maintain speed.
- MAINTAINING SPEED: One key to both great turns and finishes is maintaining or even increasing speed in the final five yards. Swimmers will develop the habit of “swimming through the wall,” ensuring they carry speed from the flags to the wall and come out ahead in races.
- FINISHES: Strong finishes involve eliminating breaths inside the flags, maintaining stroke length and speed, and touching the wall with force just below the surface. Our clinicians will help swimmers build these habits to consistently deliver competitive finishes.
BREASTSTROKE TECHNIQUE: AUGUST 16, 2025
Of all the strokes, competitive breaststroke differs the most from the foundational form taught to young swimmers. This makes it one of the most challenging techniques to master. Our elite clinicians are here to help your swimmer develop race-ready breaststroke skills!
- GLIDING: Competitive breaststrokers glide with their hands extended in front, reaching toward the far wall. They hold this extended position until and for several moments after the kick is completed. Maintaining a long, almost streamlined bodyline during the glide is key to maximizing efficiency and speed.
- HIGH HIPS: A fast breaststroke requires swimmers to keep their hips high in the water at all times. This involves minimizing the time their head stays out of the water. Swimmers will learn to initiate their breath early in the pull and avoid pausing with their hands near their chest—a critical step for maintaining momentum.
- KICK: The kick is the powerhouse of breaststroke. Swimmers will work on lifting their heels (instead of pulling their knees forward) and snapping their feet quickly around and back to generate strong propulsion. Emphasis will be placed on maintaining the kick within the same horizontal plane and rotating the ankles throughout the motion to develop a powerful and legal kick. Our clinicians will guide participants in refining and strengthening their kick to achieve maximum forward momentum.
- PULL: The key to breaststroke is generating propulsion with the pull while minimizing resistance—and quickly returning to a straight bodyline for a high-speed glide. Many young swimmers have too big of an armstroke which impacts their timing and can even lead to disqualification. Swimmers in this clinic will learn to establish a proper "catch," keeping their hands and elbows high in the water and in front of their shoulders throughout the pull. These techniques will help them maintain forward momentum and achieve their fastest breaststroke.
BACKSTROKE TECHNIQUE: NOVEMBER 29, 2025
Competitive backstroke presents unique challenges for young swimmers. As the only stroke performed on the back, it requires a different approach to body position and movement. Additionally, backstroke lacks a natural glide, with arms and legs in constant motion throughout the stroke. Our expert clinicians will help your swimmer develop greater comfort and efficiency in the water allowing them to swim backstroke both faster and longer.
- BODY POSITION: A great backstroke begins with a steady head aligned with the spine. Comfort on the back is crucial, supported by a tight core and a quick, steady kick. These elements elevate the hips and toes, allowing the swimmer to maintain a straight, streamlined body position on top of the water.
- BODY ROTATION: In backstroke, the hips and shoulders rotate together, enabling the swimmer to position their hand correctly for an efficient catch (the motion of the hand grabbing the water). At the highest point of recovery, the shoulder and hip should be at their maximum rotation. Young swimmers often struggle with body rotation and timing, leading to common mistakes like "crossover," where the hand enters the water behind the head, or placing the hand in the water rather than driving directly into the catch. Our clinicians will teach swimmers proper timing, fast hand entry, and how to engage a powerful catch at the top of their stroke.
- CONTINUOUS ARM MOTION: Backstroke requires continuous, alternating arm motion. A common error is pausing one arm at the waist, resulting in an inefficient "one-arm-at-a-time" stroke. We will help your swimmer master the skill of keeping their arms opposite each other and in constant motion.
- KICKING: Backstroke kicking should emphasize a whip-like, toe-driven motion, similar to kicking a soccer ball. However, being on their back often causes young swimmers to adopt a bicycle-like, knee-focused kick. Our clinicians will work with your swimmer to develop a compact, efficient, and propulsive kick that enhances their backstroke technique.
- LANE POSITION AND WALL APPROACH: With their head steady and eyes focused upward, many young swimmers struggle to maintain a straight lane position or confidently approach the wall. Our elite clinicians will share techniques to use visual cues, allowing swimmers to stay straight and accurately gauge the wall without turning or moving their head.
Session start times for all 3 clinics: Check-in 12:15 PM, Camp 12:30-2:30 PM Suggested Participants: Our top priority is to provide a world-class learning experience for all participants at all of our camps. This camp specifically caters to swimmers ages 7 to 10, focusing on developing essential techniques and skills needed for their progression in the sport. ADDITIONAL SWIM CAMPS IN MONTCLAIR, NJ:
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!
Joao Mescolote
Three-time Brazilian Olympic Trials qualifier Joao Mescolote teaches Fitter & Faster camp participants how to properly condition, fuel, and rest their bodies. Joao aims to provide young swimmers with the skills to make adjustments at their next practice and the confidence to apply those refinements, enabling them to drop time in their next race!
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!
