Sonoma, CA

Past Clinic: Fast Freestyle & Backstroke Swim Camp

Sat, Sep, 09 2023 - Sun, Sep, 10 2023

Sonoma Valley High School Aquatic Center
20000 Broadway, Sonoma, CA 95476

A description of what was covered at this past clinic is below the upcoming clinics.

Upcoming Swim Clinics and Camps

Within 250 miles of Sonoma, CA.

Starting Sep 30, 2023

Clovis North High School Aquatics Complex

Starting Sep 30, 2023

Clovis North High School Aquatics Complex

Starting Sep 30, 2023

Clovis North High School Aquatics Complex

Starting Oct 14, 2023

Bay Club- Santa Clara

Starting Oct 14, 2023

Crow Canyon Country Club

Starting Oct 28, 2023

Quinn Swim Center (Santa Rosa Junior College)


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Past Clinic


Fitter & Faster is returning to the Sonoma Valley High School Aquatic Center in Sonoma, CA on September 9 & 10, 2023 to produce a two-day swim camp. This camp will be led by Olympic Gold Medalist Nick Thoman & 5x National Team Member Sierra Schmidt! 

DAY 1: Freestyle Day
DAY 2: Backstroke Day

Scroll down for details on the curriculum! 
-> Availability in each session is limited to 24 participants to ensure the best learning experience
-> SAVE when you purchase the “Full Camp Bundle” for your swimmer’s age group
-> Bonus sessions have been added for swimmers ages 13 & Under! Click register now to sign up!

Ages 9 to 12: Check in 9:30 AM, Camp 9:45-12:15 PM
Ages 13 & over: Check in 1 PM, Camp 1:15-4:15 PM
Bonus Session (Ages 13 & under): Check in 4:45 PM, Camp 5-7:30 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.



Freestyle and backstroke utilize the same body position, posture, rotation, and an early “catch” to move down the pool with efficiency and speed. They are called the “long axis” strokes because swimmers rotate their hips and torso around their spine. Over two days, your swimmer, no matter their level, will improve their freestyle and backstroke technique, racing and training skills!

  • DAY 1: FREESTYLE DAY! (Sept 9)
  • DAY 2: BACKSTROKE DAY! (Sept 10)
  • Bodyline: On each day of this camp, participants will learn and practice proper posture and engagement of their core for better technique in freestyle and backstroke. Participants will learn how even the slightest adjustment of the chin, neck, and/or back can make a huge difference in creating more hydrodynamic and efficient strokes - for faster swimming!
  • Rotation: Freestyle and backstroke are fastest and most efficient when a swimmer’s body is “rotating” around their spine with each stroke. This part of swimming both strokes 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 they take! On Day 1 we will work on rotation skills for Freestyle and on Day 2 rotation skills for backstroke.
  • Kicking: While similar, the kick is different in freestyle and backstroke. In both strokes the kick is the motor behind their races! There are obviously proper and improper ways to kick which we will review on each day of this 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 both freestyle and backstroke keeps a swimmer balanced and accelerating forward. Essentially the best swimmers are creating a paddle with every stroke. On each day of this camp, your clinicians will work with participants to establish an early vertical forearm “the catch”, enabling your swimmer to put immediate pressure back on the water. Properly completing the freestyle and backstroke arm-pull keeps the swimmer moving forward efficiently and fast.


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.


Observe clinicians swim at full speed and demonstrate a progression of perfectly executed drills to achieve powerful, efficient and fast swimming.


Swimmers will get to practice what they've learned by taking their stroke to your top speed with some of the best swimmers and coaches in the world! They'll work on holding onto their form while challenging themselves.

Take a photo, get autographs, and chat with your clinicians!

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

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