In this four-session swim camp, your swimmer will receive world-class guidance from elite clinicians at Fitter & Faster, focusing on key elements essential for enhancing overall speed and racing performance! Throughout the camp, we will be working on starts, breakouts, turns, finishes, and how to maximize speed throughout a race. Elite swimmers are continuously working on improving in these areas, so your swimmer will benefit regardless of their current skill level.

• DAY 1, Session 1: FAST STARTS & BREAKOUTS: In this session, swimmers will work on executing fast starts and carrying momentum through their breakouts. The skill of generating explosive power at the start will give swimmers a distinct competitive edge!
• Block Starts: To ensure an explosive start, a swimmer needs to set themselves up properly on the block. The elite clinicians will work with participants on the optimal positioning of your swimmer’s entire body to allow for a quick reaction time and optimal speed.
• Water Entry: Starting the race with a smooth entry into the water will boost your swimmer's speed and carry the momentum generated off the block or wall. Becoming skilled at the water entry is crucial for any start and significantly contributes to your swimmers' overall race!
• Breakouts: Many swimmers add movement within their breakout that creates drag and destroys all of the speed created during their underwaters. Participants will work on timing their breakouts to explode into each lap.
• Backstroke Starts: During this session, swimmers will work closely with elite clinicians to actively learn and practice high-performance backstroke starts. Participants will refine their foot, arm, and body positions, focusing on the technique of powering off the wall with an arched form to seamlessly slice through the water with maximum efficiency.
• Relay Exchanges: 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!
• DAY 1, Session 2: ESTABLISHING SPEED: During this session, your swimmer will focus on the core elements of sprinting and develop the skills needed to generate speed with guidance from our elite clinicians.
• Body Position: A competitive swimmer’s body position is the key to fast swimming. Most swimmers are NOT hydrodynamic in the water - and that has a big effect on how fast they “allow” themselves to swim - especially as they get older. Let’s find the right body position for your swimmer.
• Stroke Length: Lengthening their 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: When sprinting short races young swimmers often tend to take too many strokes (“spin their wheels”) and not “hold onto the water”. At this camp we will find the appropriate tempo to maximize their own personal speed.
• DAY 2, Session 3: FLIP TURNS, OPEN TURNS & FINISHES: Quick, powerful turns and finishes are crucial to fast times and winning close races. The top age group and elite swimmers aren't using walls just for turning around - they are used to generate speed and momentum going into the next lap. Elite swimmers are constantly working their turns and looking for areas to improve them. During session 3, we're going to work with your swimmer on taking this crucial part of every race (and practice) to the next level!
• 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: Elite butterflyers and breaststrokers utilize speed from their last lap to create momentum and even more speed at the beginning of the next lap. Their open turns are actually not “turns”, but more like high-speed pivots. Participants in this session will work on these techniques to have much faster open turns!
• Finishes: 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 about 10 yards from the wall. A well-timed finish is also a valuable attribute for swimmers competing on relays so that the next person can time their start with precision.
• DAY 2, Session 4: RACING SKILLS: The final session of this camp is all about helping your swimmer put their skills into practice. Have you ever wondered why your swimmer can perform a technique well during practice, but it doesn’t seem to carry over to a meet? Motor learning experts refer to this challenge as “interference”—the idea that applying skills in a race or high-pressure setting is a separate ability from learning them in a controlled environment. This session is designed to help your swimmer make that transition and build confidence in using their technique when it counts most.
• Integration: Your swimmer will bring together the key skills from earlier sessions—starts, breakouts, sprinting, turns, and finishes—and apply them in full race scenarios. This helps reinforce how each piece fits into a complete performance.
• Handling Disruption: Racing isn’t just about technique—it’s about managing the unexpected. Our clinicians will help your swimmer develop both the mental focus and physical adaptability needed to perform under pressure.
• Taking It Home: Your swimmer will leave with a clear idea of what to focus on in their regular practices. Consistent, focused practice helps build strong habits—and strong habits lead to great racing.