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Houston, TX

Comprehensive Racing Camp Series

Sat, Jun, 19 2021 - Wed, Dec, 29 2021

Houston Swim Club Sharpstown
8307 Augustine Dr, Houston, TX 77036

Introduction

Comprehensive Racing Camp SeriesSAVE by signing up both days of one camp or multiple days across multiple camps!

This swim camp series is designed for competitive swimmers to refine their starts and turns as well as enhance their racing performance in freestyle and breaststroke.  There are four camps in this series – the first three camps are two days and the last camp is 3 days.

June 19-20: Comprehensive Freestyle Racing Camp
August 21-22: Comprehensive Starts Camp
November 27-28: Comprehensive Breaststroke Racing Camp
December 27-29: Comprehensive Turns & Race Strategy Camp

Session sizes are limited to no more than 24 participants to ensure the highest level learning experience!

Session Times (June & August):
Ages 10-12
Saturday: Check in 12:30 PM, Clinic 12:45-3:15 PM
Sunday: Check in 9 AM, Clinic 9:15-11:45 AM
Ages 13 & Over
Saturday: Check in 3:45 PM, Clinic 4-7 PM
Sunday: Check in 12:15 PM, Clinic 12:30-3:30 PM

November & December Times yet to be determined

Suggested Participants

These camps are designed for swimmers with a minimum of one-year of competitive swimming experience all the way up to AAAA times and faster. Swimmers younger than 10 years old are not invited without submitting their times or swimming history to Fitter and Faster.

Curriculum

JUNE 19-20: COMPREHENSIVE FREESTYLE RACING CAMP

Swimmers will take their training and racing to the next level at this comprehensive freestyle racing camp! Each age group will have two sessions: on Saturday, participants will focus on the mechanics of a smooth and powerful freestyle to become faster and more efficient swimmers. Then on Sunday, participants will work on developing speed, focusing on distance per stroke vs tempo, pacing, and a freestyle training set. This camp will be led by National Champion Sarah Henry!

    JUNE 19: HIGH PERFORMANCE FREESTYLE TECHNIQUE

    Freestyle is the stroke swam more than any other in races and practices. Creating and cultivating good habits now will not only make a swimmer faster but will also reduce the risk for injuries in the long term. National Champion Sarah Henry will lead participants through a progression of drills that will allow them to deepen their understanding of each part of the freestyle stroke and help create good habits for fast and efficient freestyle technique.

    • BODYLINE: Swimmer’s freestyle will never be fast without a strong bodyline. Participants will reinforce good posture and engage their core to have a strong foundation for a faster freestyle.
    • ROTATION: Participants will learn to utilize their rotation to form more connection and power out of every pull and kick.
    • KICK: A fast kick is the motor behind a swimmer's stroke! Participants will polish up their kicking to become stronger and faster through learning about both the technique and timing of each kick.
    • PULL: The best swimmers in the world utilize an early vertical forearm to put immediate pressure back on the water. Joao will work with swimmers on how to get the maximum extension and a powerful finish to the stroke!
    • BREATH: Timing is everything! The clinicians will work with the participants on how to make each breath more efficient for faster freestyle racing no matter what distance.

    JUNE 20: FREESTYLE APPLIED SPEED & RACE STRATEGY EXECUTION

    The technique for swimming a fast freestyle race changes depending on the distance. Learning how to prioritize tempo vs. length and speed vs. efficiency can make a big difference in maximizing speed in shorter races or increasing endurance in longer races. The session will also include a training set designed to challenge swimmers and complement the technical foundation developed on day one.

    • DISTANCE PER STROKE: Depending on a swimmer's race, their distance per stroke might change. Longer distances require extended, efficient strokes to save energy. Shorter events might need to have to increase the number of strokes taken to go faster. Participants will work with our clinicians to discover the proper stroke counts for different event lengths.
    • TEMPO: A Swimmer’s tempo is how fast or slow they complete each stroke. Slower tempos allow swimmers to conserve energy by taking fewer strokes. Faster tempos are tiring but much faster. Changing tempo based on event distance and fatigue level will help participants swim as fast as possible.
    • PACING: At this session, National Champion Sarah Henry will help participants refine their stroke count and tempo to limit fatigue and increase efficiency to race faster in any distance!
    • TRAINING FREESTYLE: Also included in this session is an elite workout designed by Sarah and the Fitter and Faster Coaching Team. This workout is specifically designed to challenge your swimmer’s freestyle and help identify strengths and weaknesses in their training, which will ultimately transfer into becoming a better racer!
    AUGUST 21-22: COMPREHENSIVE STARTS CAMP

    This swim camp will help swimmers maximize their speed during the fastest part of every race: the start. Saturday will focus on starts from the block and well as how to maintain that speed with underwater dolphin kicking and an explosive breakout. Sunday will cover backstroke starts and relay exchanges.

      AUGUST 21: STARTS & UNDERWATERS

      The start sets up a swimmers race. The more power off the block the better! There are countless intricacies to performing an explosive start, followed by an efficient and dominating underwater. Our Elite Clinicians have spent countless hours practicing starts and underwater dolphin kicking and will work with swimmers on how to be explosive and efficient with each movement.

      • STARTS: The clinicians will work with swimmers to find their best position on the block as well as how to powerfully launch off into a tight streamline. Swimmers will also discover their optimal reaction time to get off the blocks fast and ahead of their competition.
      • UNDERWATER DOLPHIN KICKING: The fastest swimmers know how to weaponize their underwater. It's the fastest way to move through the water! Understanding the importance of streamlined underwater speed is vital for every level of swimmer.
      • BREAKOUTS: Many swimmers add movement within their breakout that creates drag and destroys all of the power created during their underwaters. Swimmers will work on timing their breakouts to accelerate into the lap.

      AUGUST 22: BACKSTROKE STARTS & RELAY EXCHANGES

      Backstroke starts can be difficult to master, but by focusing on correct hand and foot placement, a strong push-off, and clean entry, participants will practice exploding off every start. Relays are some of the most fun events to swim and learning proper technique and timing for relay exchanges will help your whole team!

      • BACKSTROKE STARTS: Clinicians will work with swimmers at this session to achieve a powerful and beautiful backstroke start so swimmers can execute a solid beginning to their race.
      • RELAY EXCHANGES: Relay exchanges are one of the trickiest skills to master in swimming. Learning the proper technique for a well timed finish and an explosive relay dive is important in ensuring a legal but small reaction time and a fast exchange!
      • FINISHES: Races can be won or lost by hundredths of a second, and many races come down to the last few strokes. Swimmers will reinforce their kick to accelerate into the wall, time their stroke for a perfect arm extension, and keep their head down to out touch the competition.
      NOVEMBER 27-28: COMPREHENSIVE BREASTSTROKE RACING CAMP

      This comprehensive racing camp is focused on racing faster in every breaststroke event. Saturday will cover the fundamentals of strong breaststroke technique. Sunday will focus on breaststroke-specific racing skills as well as strategies for faster racing from the 50 to 200 breaststroke.

        NOVEMBER 27: HIGH PERFORMANCE BREASTSTROKE TECHNIQUE

        More than any other stroke, breaststroke is the most varied. Out of the eight finalists at the Olympic Games you might see eight different styles of strokes! A swimmer's timing and ability to eliminate resistance are both hallmarks of an efficient and powerful breaststroker. Participants have the foundation, now they will work with our clinicians on how to utilize core and hip drive to create a fluid and more forward driving stroke.

        • BODY POSITION: The best swimmers in the world learn at a young age about the importance of being patient with their stroke and trusting their "glide position". Many swimmers rush their stroke, create "drag" and exhaust themselves. The clinicians will work with participants to maintain a better body position for a more efficient breaststroke.
        • KICK: The kick is about 80% of the power in breaststroke. Our Clinicians will work with participants to polish up their kick resulting in the ultimate propulsion forward!
        • PULL: Participants in this session will learn drills to encourage them to keep their hands and elbows high on the water throughout the entire pull, thereby minimizing resistance and maintaining speed.
        • TIMING: A fast breaststroke is all about the rhythm! The proper timing will make your stroke fast, smooth and less taxing on the body. Learn how the clinicians time thier breaststroke for ultimate efficiency.

        NOVEMBER 28: BREASTSTROKE APPLIED SPEED

        After building a solid breaststroke stroke on day 1, swimmers will then refine their racing skills and cover different strategies for faster racing. Elite Clinicians will work with swimmers on how to develop a race plan for any breaststroke race, whether a 50, 100, or 200. Participants will focus on swimming breaststroke with speed and efficiency, as well as accelerating in and out of every wall and executing powerful pullouts.

        • TEMPO: Having a slower tempo allows swimmers to conserve energy by taking fewer strokes, while a faster tempo is more tiring but much faster. Changing tempo based on event distance and fatigue level will help participants swim as fast as possible. The swimmers will work with their elite clinicians on different tempos for different breaststroke races!
        • DISTANCE PER STROKE: One way to increase efficiency is to take fewer strokes. However, It may be faster to take more strokes per length, especially in shorter events. Swimmers will play with stroke counts and how it pairs with tempo to hone in on how to adjust distance per stroke for different races.
        • PACING: Especially in breaststroke racing, it’s important for swimmers to get into a rhythm. While a 50 breaststroke is all about a fast turnover and snapping the kick, a 200 breaststroke is almost a different stroke with a strong pull, powerful kick, and long glide. Participants will explore different ways to split each event for faster racing!
        • BREASTSTROKE PULLOUTS: The best breaststrokers are faster under the water than on the surface! With the proper body position and timing, a swimmer's pullout will take them almost to the other side of the pool. Participants will practice how to utilize this skill in their breaststroke swims!
        • TRAINING BREASTSTROKE: Also included in this session is an elite workout designed by your clinicians and the Fitter and Faster Coaching Team. This workout is specifically designed to challenge your swimmer’s breaststroke and help identify strengths and weaknesses in their training, which will ultimately transfer into becoming a better racer!
        DECEMBER 27-29: COMPREHENSIVE TURNS & RACE STRATEGY CAMP

        Did you know that the fastest that your swimmer is ever moving through the water (other than the start) is during every turn? On Monday, the curriculum will focus on explosive flip turns, powerful underwater dolphin kicking, and powerful breakouts. On Tuesday, participants will work on accelerating through every open turn into a well-timed finish. The camp will end on Wednesday with swimmers working to develop and execute winning strategies for races 100 yards or meters in length - of any stroke!

          DECEMBER 27: FLIP TURNS & UNDERWATERS

          Focusing on having faster turns is an easy way to drop time and win close races. Elite swimmers maintain their momentum through a quick turn and powerfully push off every wall. Our elite clinicians will lead participants through a series of drills to have compact, fast turns in any race!

          • FLIP TURNS: Swimmers will identify and work on what techniques carry their momentum through the turn to get in and out of every wall faster. Participants will also practice accelerating into the wall, using their core and arms to get through the turn, and planting the feet on the wall for a powerful push off in the perfect streamline.
          • UNDERWATER DOLPHIN KICKING: Many swimmers go through the motions of dolphin kicking without creating much power. At this session, Roland and Clark will work with each swimmer to learn the proper muscle activations, size, and frequency of their underwater dolphin so that they can accelerate through the breakout in both the butterfly and backstroke legs.
          • BREAKOUTS: Many swimmers add movement within their breakout that creates drag and destroys all of the power created during their underwaters. Participants will work on timing their breakouts to accelerate into the lap.

          DECEMBER 28: OPEN TURNS & FINISHES

          Swimmers will identify and work on what techniques carry their momentum through the turn to get in and out of every wall faster. Participants will practice accelerating into the wall, using their core and arms to get through the turn, and planting the feet on the wall for a powerful push-off in the perfect streamline. They will follow up with discovering faster ways on how to break a streamline into a strong underwater pullout.

          • OPEN TURNS: Swimmers should not just go through the motions of an open turn; if they’re doing this, they are actually stopping and then trying to regain speed. An expertly executed open turn involves carrying momentum from one lap into the next. Swimmers will work with their clinicians to nail an efficient and quick open turn.
          • BREASTSTROKE PULLOUTS: The best breaststrokers are faster under the water than on the surface! Swimmers will polish up the components and sequence of movements that make up a fast underwater breaststroke pullout.
          • FINISHES: Races can be won or lost by hundredths of a second, and many races come down to the last few strokes. Swimmers will reinforce their kick to accelerate into the wall, time their stroke for a perfect arm extension, and keep their head down to out touch the competition.
          • IM TRANSITIONS (13 & OVER ONLY): The crossover turn is the fastest way to transition from back to breast in an IM race. It has made headlines lately with even the top swimmers getting disqualified for doing it incorrectly. The clinicians will ensure that participants are aware of the rules and able to execute the crossover turn FAST and EFFICIENTLY.

          DECEMBER 29: SWIMMING A FAST 100

          Swimming a 100 requires a unique strategy and planning for fast racing. Technique is tweaked to provide more power for the event, and taking advantage of the start and streamline off each wall has a larger impact. Trying to find the perfect balance between staying underwater, maintaining speed on the surface, and keeping a strong breathing pattern is difficult, but our Elite Clinicians are some of the best instructors to help teach your swimmer.

          • DISTANCE PER STROKE: One way to increase a swimmer’s efficiency is to take fewer strokes. Counting the number of strokes and improving technique to decrease that number will save energy. Participants will work with our elite clinicians to find the appropriate distance per stroke for their 100.
          • TEMPO: A swimmer’s tempo is how fast or slow they complete each stroke. Slower tempo allows swimmers to conserve energy by taking fewer strokes. Faster tempos are more tiring but much faster. Changing tempo based on event distance and fatigue level will help participants swim as fast as possible.
          • PACING: Pacing for races 100 yards or meters can be broken up many ways. Clinicians will present different strategies on how to swim 100s: Experimenting and learning new techniques will allow swimmers to improve their 100 speed!

          ASK QUESTIONS

          Swimmers and parents are invited to ask their Elite Clinicians questions during a Q&A session. Gain insight into his training regimen, diet and nutrition, and recovery tactics.

          WATCH THE CLINICIANS

          Observe the 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 in the world! They'll work on holding onto their form while challenging themselves.

          Take a photo with your Elite Clinicians, get autographs, and ALL PARTICIPANTS receive a FREE Fitter and Faster swim cap and a FREE Fitter and Faster Collector’s Bag Tag for each day they are at the camp. Collect all 37 and trade with your friends!

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