CHAMPIONSHIP SEASON PREPARATION: Effingham, IL

Workman Sports & Wellness Complex
1301 N Maple St, Effingham, IL 62401

Countdown
  • 32days
  • 11hours
  • 11minutes
  • 31seconds

Introduction

Fitter & Faster is producing a 2-day swim camp for competitive swimmers ages 9 & over at the Workman Sports & Wellness Complex in Effingham, Illinois on July 17 & 18, 2024!

CHAMPIONSHIP SEASON PREPARATION: Effingham, IL (Ages 9 & over)
DAY 1 (Wednesday, July 17):
  -> Session 1: Open Turns & Finishes
  -> Session 2: Butterfly Technique
DAY 2 (Thursday, July 18):
  -> Session 3: Breaststroke Technique
  -> Session 4: The Essentials of Sprinting

Scroll down for details on the curriculum!
-> Availability in each session is limited to 24 participants to ensure the highest level learning experience.
-> SAVE when you purchase the "Entire Camp Bundle”.

START TIMES:
Sessions 1 & 3: Check in 8 AM, Camp 8:15-10:45 AM
Sessions 2 & 4: Check in 11:30 AM, Camp 11:45-2:15 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 9 & 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 9 and would like for your child to be considered for the younger sessions of this camp, please complete this questionnaire.

Curriculum

CHAMPIONSHIP SEASON PREPARATION

Get ready for championship season by refining your swimming skills at our camp! Boost your technique, efficiency, and power to prepare for your upcoming meets. It's the perfect opportunity to cultivate successful habits, ensuring you compete in your events with top-notch technique and speed.

    DAY 1 (Wednesday, July 17)

    Session 1: 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 1, we're going to work with your swimmer on taking this crucial part of butterfly, breaststroke and IM races (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”.
    • 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: Setting yourself up for a fast finish is very similar to setting yourself up for a strong turn in any race. 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 when they are still about 10 yards from the wall.

    Session 2: BUTTERFLY TECHNIQUE

    At the highest level of swimming, butterfly is the second fastest stroke and beautiful to watch because of its rhythmic and powerful strokes. There are some complexities to establishing a smooth, rhythmic fly, but with practice and attention to detail your swimmer can master the stroke and begin swimming it for longer distances and at very fast speeds!

    • BODYLINE: A butterfly race is going to be fastest with a 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 bad habits can emerge. 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 butterfly strokes.
    • KICK: Each butterfly stroke has two kicks to propel the swimmer towards the other end of the pool! If the kicks are properly timed and equally strong, they can positively impact your swimmer’s efficiency and stroke timing! Your swimmer will work on how and when to kick in butterfly for maximum speed.
    • PULL: Long and smooth strokes allow swimmers to have a more efficient and fluid butterfly. The pull in butterfly keeps a swimmer accelerating forward. Your clinicians will work with participants to establish an early vertical forearm, “the catch”, enabling the swimmers to put immediate pressure back on the water. Properly completing the stroke keeps the swimmer moving forward efficiently and fast.
    • BREATH: The timing of the breath in butterfly has a direct relationship on a swimmer’s body position, pull, kick and TIMES! At this camp, we will work with participants on breathing with their chin low to the water... and WHEN to breathe in their stroke cycle so that they develop the most efficient stroke possible!
    DAY 2 (Thursday, July 18)

    Session 3: BREASTSTROKE TECHNIQUE

    Out of the eight finalists at the Olympic Games, you might see eight different styles of breaststroke! A swimmer's timing and ability to eliminate resistance are hallmarks of an efficient and powerful breaststroker. No matter your swimmer’s level, this session will strengthen their technique and lead to faster and more efficient breaststroke races… and faster IM’s!

    • BODYLINE: A breaststroke race is going to be fastest with a proper bodyline. Even the slightest adjustment of the chin, neck, and/or back can make a huge difference. Elite breaststrokers focus on minimizing drag by “catching water” on their hands and feet as quickly as possible, so they can shoot back into a “straight bodyline” where they can glide at top speed.
    • KICK: The kick creates a lot of the power in breaststroke. Swimmers need to keep their knees high in the water and snap their feet quickly around and back to create a powerful kick. Our clinicians will work with participants to strengthen their kick for the ultimate propulsion forward!
    • PULL: The name of the game in breaststroke is to create as much propulsion as possible in the pull while minimizing resistance… and then quickly getting back into a straight bodyline to establish a high speed glide. Participants at this session will focus on setting up a proper "catch" and keeping their hands and elbows high on the water throughout the entire pull. The techniques your swimmer will practice will minimize resistance and enable them to maintain forward momentum for the fastest breaststroke.
    • TIMING: Fast, flowing breaststroke is the result of proper timing between a swimmer’s hands and feet. Establishing proper timing in your swimmer’s breaststroke will allow for more fluidity, power and speed. Participants in this session will learn how elite swimmers time their breaststroke for ultimate efficiency and the fastest races.

    Session 4: THE ESSENTIALS OF SPRINTING

    Swimming fast requires good technique, efficiency, power, and a hard working athlete. Participants in this session will advance their skills that apply to fast swimming in every stroke. Now is the time for swimmers to establish and cultivate habits to swim their shorter races as fast as possible with good technique that will position them for success as they mature.

    • 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.
    • 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 to explode into each lap.
    • SPRINTING: Earlier in the session, your swimmer worked on body position, tempo and length of stroke. Now, we are going to apply those skills to swimming “all out” on top of the water with efficiency and power.
    • SPRINTING & PACING APPLICATION: Swimmers at this session will work on applying their newly developed skills during racing scenarios. As with all the other segments of this camp, the clinicians will provide feedback for your swimmer to take home and apply at upcoming practices and meets.

    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!

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

    Countdown
    • 32days
    • 11hours
    • 11minutes
    • 31seconds
    Lead Clinician

    Giles Smith is a National Champion and Pan American Games gold medalist. He is known for his precision of technique especially towards the end of races when his competitors are fatiguing. Learn how to achieve AND maintain fast and efficient swimming all the time by learning from Giles Smith!