The fastest moments of any race happen off the start, during underwaters, and as swimmers push off each wall — yet these are often the most overlooked skills in training. At this two-day swim camp, participants will focus on developing these critical components of fast swimming through in-depth instruction, elite-level demonstrations, and personalized feedback. From explosive takeoffs and powerful underwaters to fast turns and seamless breakouts, swimmers will learn how to maximize speed, carry momentum farther, and gain a competitive edge in every race.

• Day 1 (Saturday, November 22): FAST STARTS & UNDERWATER FUNDAMENTALS: In this session, swimmers will focus on generating explosive speed off the start and converting that momentum into powerful, efficient underwater movement. They’ll build the foundational skills needed for fast underwaters — including a tight streamline, clean water entry, and well-timed kick initiation — to carry speed further before their first stroke.
• 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: 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: 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.
• Water Entry: A smooth, well-timed water entry is essential for converting start speed into forward momentum. Swimmers will practice entering the water with minimal drag and perfect body alignment to maintain speed from the very first instant.
• Streamline: A proper streamline is the fastest a swimmer can travel underwater — even faster than kicking. Participants will focus on achieving a tight, efficient streamline and understand how to use it on every wall to maximize speed.
• Initiating Underwater Dolphin Kicking: Timing is key to maximizing speed. Swimmers will learn when to begin their dolphin kicks — not too early while still accelerating in streamline, and not too late after momentum has faded — to maintain continuous speed underwater.
• Day 2 (Sunday, November 23): TURNS, ADVANCED UNDERWATERS & BREAKOUTS — Led by Regan Smith: Quick, powerful turns and finishes are crucial to fast times and winning close races. At the elite level, walls are not just for changing direction — they’re an opportunity to generate more speed. On Day 2, swimmers will learn how to strengthen this transition while advancing their underwater skills to the highest level.
• Momentum: At the elite level of swimming, walls aren’t just used for turning around - they are used to generate speed and momentum going into the next lap. Outside of the elite ranks, most 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: 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!
• Powerful Dolphin Kicks: Building on Day 1 fundamentals, swimmers will learn how to generate more force with each kick by engaging their core and hips for maximum propulsion. Regan will demonstrate techniques that allow her to accelerate underwater instead of just maintaining speed.
• Underwater Tempo, Rhythm, & Control: Elite-level underwaters require consistent tempo and precise rhythm. Participants will refine their kick timing, sustain speed deeper into the underwater phase, and learn how to adjust their tempo strategically for different race scenarios.
• Underwater Distance Strategy: Swimmers will focus on legally extending their underwater distance while connecting it seamlessly into a high-speed breakout. Regan will share her race-tested strategies for turning underwaters into a decisive competitive advantage.
• Breakouts: Many swimmers unintentionally create drag during their breakouts by adding unnecessary movements. In this session, participants will focus on timing and technique to maintain momentum and power as they transition into their stroke.