Freestyle is the fastest and most commonly used stroke in swimming, making it the perfect focus at the start of the season. This camp will cover everything freestyle—from technique, starts, turns, and finishes to racing and training skills. We’ll also work on underwater dolphin kicks and relay starts to round out your skill set. Get ready to build a strong foundation for success all season long!

Session 1: BLOCK STARTS, RELAY STARTS, UNDERWATERS, AND BREAKOUTS

This session focuses on the fastest part of every race: the start, streamline, underwater dolphin kicking, and breakout. It’s during this sequence that elite swimmers cover the most ground with the greatest efficiency. Three quarters of all relay positions are freestyle, so no freestyle camp would be complete without covering relay starts also.

• BLOCK STARTS: A powerful start begins with proper setup on the block. Our elite clinicians will guide participants through full-body positioning to support quick reaction time and maximum speed. A clean, well-timed entry is essential for maintaining momentum from the start into the water. Your swimmer will work on refining their takeoff, body position in the air, and entry to ensure an explosive transition into streamline.
• RELAY STARTS: Relay exchanges have two advantages over traditional starts. First, you can generate greater momentum by stepping forward with a strong arm swing. Second, reaction time can be almost eliminated with a well timed relay "exchange". At this camp your swimmer will learn skills that the best swimmers in the world use to both leave the block with great momentum and to time the exchange just right while avoiding disqualification!
• STREAMLINE: Done properly, the streamline is the fastest a swimmer will travel in the water—even faster than their underwater dolphin kicks. Even elite swimmers are constantly refining this skill. Your swimmer will receive tips to improve streamline position and understand the importance of hitting a perfect streamline on every wall in both practice and races.
• INITIATING UNDERWATER DOLPHIN KICKING: The timing of when to begin underwater dolphin kicking is critical. Swimmers should not begin kicking while still accelerating in their streamline, nor should they wait too long as speed begins to drop. Your swimmer will learn how to initiate their kicks at just the right moment to maintain speed.
• POWERFUL UNDERWATER DOLPHIN KICKING: There are multiple techniques for effective dolphin kicking, but the best swimmers generate equal power in both the upward and downward phases of the kick. Your swimmer will learn how elite athletes approach dolphin kicking and how to apply those techniques in their own races.
• NUMBER OF UNDERWATER DOLPHIN KICKS: Determining the right number of kicks off each wall is essential. Elite swimmers spend just the right amount of time underwater—enough to gain speed, but not so long that they sacrifice breath control or power. Participants will experiment with different kick counts to find a great rhythm.
• BREAKOUTS: Many swimmers lose momentum during their breakout by adding unnecessary motion or poor timing. This session will focus on explosive, drag-free breakouts that transition seamlessly from the underwater phase into full-speed swimming.

Session 2: FREESTYLE TECHNIQUE

Whether your swimmer is just learning freestyle or already competing at the high school level, it’s never too late to build strong habits. In this session, your swimmer will work on bodyline, rotation, breathing, kick, and pull—five key elements that contribute to an efficient, powerful freestyle.

• BODYLINE: A streamlined body position is the foundation of a fast freestyle. Even small adjustments to head, neck, or back alignment can make a significant difference. As swimmers grow and mature, they often develop habits that disrupt bodyline. Your swimmer will learn how to maintain proper posture and engage the core to stay long and hydrodynamic through every stroke.
• BREATHING: Efficient breathing is a challenge but critical to maintaining bodyline. Lifting the head too high causes hips to drop and drag to increase. Clinicians will work with participants to keep the head low and horizontal during the breath, using controlled rotation of the neck and body for a smooth, quick inhale.
• ROTATION: Freestyle is most powerful when the swimmer rotates around their spine with each stroke. Rotation allows swimmers to use their back and core muscles during the pull, making the stroke stronger and more sustainable. Your swimmer will learn how to glide on one side and initiate rotation as the pulling hand begins its movement.
• KICKING: The kick is the motor of freestyle. Swimmers must drive from the hips and knees with good timing and control. This session will help your swimmer understand how to adjust kick tempo and power to provide speed when they want or need it.
• PULL: Clinicians will teach participants to establish a “high elbow catch,” also known as early vertical forearm, to apply pressure to the water immediately. Swimmers will then work on pushing water directly back towards their feet with sustained leverage, engaging large muscle groups for a powerful finish to each stroke.

Session 3: FREESTYLE RACING AND TRAINING SKILLS

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.

Session 4: FASTER FREESTYLE TURNS & FINISHES

Quick, powerful flip turns and strong finishes can determine the outcome of close races. This session will teach your swimmer how to approach every wall as a chance to build speed and gain an edge.

• MOMENTUM: Top swimmers don’t coast into walls—they accelerate. Most age-group swimmers lose momentum approaching turns, but this session will emphasize maintaining speed all the way into the wall. For freestyle, swimmers must use cues on the bottom of the pool like the T to avoid lifting their heads. Clinicians will share strategies to build confidence and consistency into turn entries.
• 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.
• STREAMLINE, UNDERWATER DOLPHIN KICKING, BREAKOUT PROGRESSION: At this session participants will continue to work on the progression covered during session 1.
• FINISHES: Races are often decided in the final few strokes. Your swimmer will learn how to judge the distance to the wall and adjust tempo, so they arrive with a fully extended, high-speed finish.