Essentials for Faster Racing for Ages 11 & over

South Louisiana Community College - Marine Dept. Pool
3324 Youngs Rd, Morgan City, LA 70380

Countdown
  • 70days
  • 21hours
  • 10minutes
  • 31seconds

Introduction

Fitter & Faster is producing a 2-day swim camp for competitive swimmers ages 11 & over at the Marine Department Pool at Louisiana Community College in Morgan City, LA on May 4 & 5, 2024!

ESSENTIALS FOR FASTER RACNG (Ages 11 & over)
DAY 1 (Saturday, May 4):
  -> Session 1: The Fifth Stroke - Underwaters
  -> Session 2: Fast Starts

DAY 2 (Sunday, May 5):
  -> Session 3: Flip Turns, Open Turns & Finishes
  -> Session 4: 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 9 AM, Camp 9:15-11:45 AM
Sessions 2 & 4: Check in 12:30 PM, Camp 12:45-3:15 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 11 & 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 11 and would like for your child to be considered for the younger sessions of this camp, please complete this questionnaire.

Curriculum

DAY 1 (Saturday, May 4)

Session 1: THE FIFTH STROKE - UNDERWATER DOLPHIN KICKING

We are going to work with participants during this session to improve the fastest sequence in every lap of every race race: streamline, underwater dolphin kick and breakout! The techniques covered in this session will help participants improve their times in every race.

  • STREAMLINE: The streamline - when done properly - is the fastest a swimmer travels while in the water. Proper streamlines are even faster than underwater dolphin kicking. Even the most elite swimmers in the world are constantly working on improving their streamline. Your swimmer will get tips to improve their streamline and a better appreciation of what they need to do on every single wall in practice and in races.
  • INITIATING UNDERWATER DOLPHIN KICKING: The fastest swimmers maximize their streamline on every single lap. They don’t start their underwater dolphin kicking while they’re still achieving maximum speed in their streamline! They also don’t want to start the underwater dolphin kicking after their streamline has begun to slow. Your swimmer is going to learn how to time when to begin their underwater dolphin kicking.
  • POWERFUL UNDERWATER DOLPHIN KICKING: There are a few different techniques that swimmers use when underwater dolphin kicking. The common theme of these techniques is that the best swimmers kick up and down with equal power. We will show your swimmer the different techniques that elite swimmers use and teach them how to implement.
  • NUMBER OF UNDERWATER DOLPHIN KICKS: Figuring out the optimal number of kicks off each wall, for each race, is essential to fast swimming. Elite swimmers want to spend only the absolute necessary amount of time underwater to establish speed with each length. They want to avoid losing their breath and taking weak kicks.
  • 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.

Session 2: EXPLOSIVE STARTS!

The better a swimmer’s technique is off the starting block, the more speed they will carry into the water. Session 2 of this swim camp will help your swimmer improve their start, underwater dolphin kicking and breakouts!

  • 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.
  • BACKSTROKE STARTS & WATER ENTRY: Your swimmer is going to learn and practice starting a high performance backstroke race. We’re going to work on a “clean”, fast water entry in which the athlete carries the momentum from the start into their streamline, underwater dolphin kicking and breakout.
  • RELAY EXCHANGES: In relays, reaction time is crucial! At this camp your swimmer will learn skills that the best swimmers in the world use to time the “exchange” just right! If we react too quickly, we’ll start before the other swimmer finishes - and we’ll get disqualified. If we start too slow, we can lose our positioning in a race! Learning the proper technique for a well-timed start and an explosive relay dive will make your swimmer a valuable teammate.
DAY 2 (Sunday, May 5)

Session 3: FASTER 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: Top age group and elite level swimmers are using walls just for turning around - they are used 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!
  • STREAMLINE, UNDERWATER DOLPHIN KICKING, BREAKOUT PROGRESSION: At this session participants will continue to work on the progression covered on Day 1.
  • 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 4: 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.
  • 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
  • 70days
  • 21hours
  • 10minutes
  • 31seconds
Lead Clinician

Fitter and Faster clinicians are Olympians and National Team members who have achieved at the highest level of the sport of swimming... and who have the unique skill to teach what they know from a technical perspective to swimmers of all ages and abilities.