The Essentials for Faster Freestyle & Sprinting Swim Camp

Illinois Valley YMCA
300 Walnut St, Peru, IL 61354

Countdown
  • 82days
  • 03hours
  • 08minutes
  • 31seconds

Introduction

Fitter & Faster is producing a 2-day swim camp at the Illinois Valley YMCA in Peru, Illinois on December 29 & 30, 2024!

THE ESSENTIALS FOR FASTER FREESTYLE & SPRINTING SWIM CAMP
DAY 1 (Saturday, December 29): Freestyle Technique 
DAY 2 (Sunday, December 30): 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” for your swimmer's age group.

SESSION START TIMES FOR BOTH DAYS:
Ages 9 to 12: Check in 8:45 AM, Camp 9-11:30 AM
Ages 13 & over: Check in 12:15 PM, Camp 12:30-3:30 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 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 9 and would like for your child to be considered for the younger sessions of this camp, please complete this questionnaire.

Curriculum

THE ESSENTIALS FOR FASTER FREESTYLE & SPRINTING SWIM CAMP - December 29 & 30

Over 2 days, your swimmer will benefit from expert guidance from elite clinicians at Fitter & Faster, specifically targeting essential elements to elevate racing performance in freestyle and sprinting. Achieving peak performance demands continuous refinement, making these skills crucial for your athlete's development.

    Day 1 (Saturday, December 29): FREESTYLE TECHNIQUE

    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 (Sunday, December 30): 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.
    • WALLS!: Approaching the wall at top speed in preparation for the fastest turn is vital. Swimmers will work on techniques to get in and out of every wall faster!
    • 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.
    • 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
    • 82days
    • 03hours
    • 08minutes
    • 31seconds
    Lead Clinician

    Learn to see swimming from a different perspective by learning from three-time Paralympian and Paralympic World Record Holder Tucker Dupree! Tucker is visually impaired, so he has had to rely on his feel for the water and of his technique to swim fast! He will teach participants to think about swimming in a new light to reach even higher levels in the sport.