Past Clinic: All Four Strokes Swim Camp

Shepherdstown University Wellness Center
164 University Dr, Shepherdstown, WV 25443

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

Upcoming Swim Clinics and Camps

Within 250 miles of Shepherdstown, WV.

Starting Apr 06, 2024

Fairlands Aquatic Center

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Starting Apr 06, 2024

Hollidaysburg High School

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Starting Apr 06, 2024

Big Spring High School Natatorium

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Starting Apr 13, 2024

Bowie State Univ - Leonidas S. James Physical Education Complex

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Starting Apr 13, 2024

Copley High School's Simmons Natatorium

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Starting Apr 20, 2024

Marywood University

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Starting Apr 20, 2024

George Mason Aquatic and Fitness Center

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Starting Feb 10, 2024

The Atlantic Club (TAC)

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Starting Apr 27, 2024

Edward T. Hall Aquatic Center

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Starting Apr 27, 2024

Ohio University

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Starting May 18, 2024

Wheeling University - Alma Grace McDonough Center

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Starting May 18, 2024

Lititz Recreation Center

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Starting Jun 01, 2024

David M. Hallman III Aquatics Center

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Starting Jul 20, 2024

Mercer County Community College

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Starting Apr 20, 2024

Carter Athletic Center at North Cross School

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Starting May 10, 2024

Victor Aquatics Center

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Starting May 10, 2024

Victor Aquatics Center

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Starting Jun 01, 2024

Kaplan Recreation Center at Mt. St. Mary's College

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Starting Jun 01, 2024

Kaplan Recreation Center at Mt. St. Mary's College

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Starting Mar 16, 2024

Jeff Rouse Swim and Sport Center

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Starting Mar 16, 2024

Jeff Rouse Swim and Sport Center

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Search all of our clinics at our find a clinic page.

Past Clinic

Introduction

Fitter & Faster is producing a 2-day swim camp in Shepherdstown, WV on October 29 & 30, 2022! This camp consists of 4 sessions – all for competitive swimmers Ages 11 & older. 

HIGH PERFORMANCE TECHNIQUE CAMP (AGES 11 & up)
Day 1: Saturday, Oct 29:
Session 1: Freestyle Day
Session 2: Backstroke Day

Day 2: Sunday, Oct 30:
Session 3: Butterfly Day 
Session 4: Breaststroke Day 

Scroll down for more details on the curriculum! 

SAVE when you purchase multiple sessions for your swimmers!
Save 25% when you purchase 4 sessions (Buy 3, Get 1 FREE!)
Save 15% when you purchase 3 sessions
Save 10% when you purchase 2 sessions

SESSION TIMES:
Session 1 & 3: Check in 12 PM. Camp 12:15-2:45 PM
Session 2 & 4: Check in 3:30 PM. Camp 3:45-6:15 PM

Session sizes are limited to no more than 24 participants to ensure the highest level learning experience!

Suggested Participants

This camp is designed for swimmers 11 & over with a minimum of one-year of competitive swimming experience all the way up to AAAA times and faster.

 

Curriculum

Saturday, October 29

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 sessions, your swimmer, no matter their level, will improve their freestyle and backstroke technique, racing and training skills!

  • Session 1: High Performance Freestyle Technique
  • Session 2: High Performance Backstroke Technique
  • Bodyline: 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! During session 1 we will work on rotation skills for Freestyle and during session 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. 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.
Sunday, October 30

Session 3: HIGH PERFORMANCE BUTTERFLY TECHNIQUE

We want your swimmer to establish a rhythmic butterfly. During session 3, we will practice various drills and skills that will enable your swimmer to have flowing hips and a long, more powerful butterfly stroke.

  • 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!

Sesson 4: HIGH PERFORMANCE BREASTSTROKE TECHNIQUE

We want your swimmer to establish a well-timed breaststroke. During the final session, we will practice various drills and skills that will enable your swimmer to have flowing hips, a powerful kick and a long, flowing stroke.

  • 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.

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

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 with the clinicians, get autographs, and ALL PARTICIPANTS receive a FREE Fitter & Faster give away item!

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

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