Past Clinic: Comprehensive Freestyle Racing Swim Camp

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

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

Upcoming Swim Clinics and Camps

Within 250 miles of Fairfax, VA.

Starting Mar 09, 2024

Warrenton Area Recreation Facility (WARF)

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Starting Mar 09, 2024

Warrenton Area Recreation Facility (WARF)

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Starting Mar 15, 2024

Maine Endwell School District Aquatics Center

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Starting Apr 06, 2024

Hollidaysburg High School

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Starting Apr 06, 2024

Big Spring High School Natatorium

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Starting Apr 06, 2024

Fairlands Aquatic Center

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Starting Feb 10, 2024

The Atlantic Club (TAC)

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Starting Apr 20, 2024

Marywood University

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Starting Apr 20, 2024

George Mason Aquatic and Fitness Center

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Starting Apr 27, 2024

Edward T. Hall Aquatic Center

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Starting May 18, 2024

Wheeling University - Alma Grace McDonough Center

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Starting Apr 20, 2024

Carter Athletic Center at North Cross School

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Starting Mar 16, 2024

Jeff Rouse Swim and Sport Center

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Starting Mar 16, 2024

Jeff Rouse Swim and Sport Center

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Search all of our clinics at our find a clinic page.

Past Clinic

Introduction

Fitter & Faster is producing a 2-day swim camp at the George Mason Aquatic & Fitness Center in Fairfax, VA on May 20 & 21, 2023! 

COMPREHENSIVE FREESTYLE SWIM CAMP
As with any stroke, the more efficient and powerful your technique - the more success you will experience with your practices and races as your career progresses. Over two-days, your swimmer, no matter their level, will improve their freestyle technique, racing and training skills.
   -> DAY 1: Freestyle Technique 
   -> DAY 2: Freestyle Racing & Training Skills

Scroll down for details on the curriculum! 
   -> Availability in each session is limited to ensure the best learning experience!
   -> SAVE when you purchase the “Full Camp Bundle” for your swimmer’s age group!

SESSION START TIMES FOR BOTH DAYS:
Ages 10 to 12:
Days 1 & 2: Check in 9 AM, Camp 9:15-11:45 AM

Ages 12 & over:
Day 1: Check in 12:30 PM, Camp 12:45-3:45 PM
Day 2: Check in 12:45 PM, Camp 1-4 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 10 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 10 and would like for your child to be considered for the younger sessions of this camp, please complete this questionnaire.

Curriculum

COMPREHENSIVE FREESTYLE RACING CAMP - May 20 & 21

Freestyle is the first stroke we learn. It’s the stroke we swim the most at practice. There are more freestyle races and relays at meets... and it is the fastest stroke to move through the water. As with any other stroke, the more efficient and powerful your technique - the more success you will experience with your practices and freestyle races as your career progresses. Over two days, your swimmer, no matter their level, will improve their freestyle technique, racing and training skills!

    Day 1: FREESTYLE TECHNIQUE (May 20)

    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: FREESTYLE RACING AND TRAINING SKILLS (May 21)

    The technique for swimming a fast freestyle race changes depending on the distance. Learning to prioritize tempo and length of stroke, while maintaining efficiency has a huge impact on maximizing speed for sprints or increasing endurance for distance races.

    • LENGTH OF STROKE: A long 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: Tempo is the rate at which a swimmer is moving their arms and legs. When sprinting short races many swimmers often tend to take too many strokes (“spin their wheels”) and not “hold onto the water”. At this camp we will explore different tempos that suit your swimmer for different distances.
    • PACING/CONTROL: A swimmer’s tempo will change depending on the race that they are swimming. It may also change at different points during the same race! Your elite clinician will teach participants how to manipulate their tempo, speed and energy at different points in a race. This is called Pacing or “Control”.
    • BREATHING PATTERN: Establishing a breathing pattern will help the swimmer stay focused and relaxed during their swim. It will also help them finish the race with enough oxygen to close the race at full speed.
    • SPEED SET: At the end of this session your swimmer will do a short and fast swim set to practice everything they have learned over the past two days.

    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

    Swimmers will get to practice what they've learned by taking their stroke to your top speed with some of the best swimmers and coaches in the world! They'll work on holding onto their form while challenging themselves.

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

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

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