Freestyle Technique and Race Strategy Swim Camp
Mon, Dec, 27 2021 - Tue, Dec, 28 2021
1400 W Northwest Hwy, Palatine, IL 60067
We are excited to come back to Palatine, IL! Sign up for individual sessions or SAVE when you purchase a 2-day bundle!
11 & Under: High Performance Freestyle Technique Camp
December 27: High Performance Freestyle Technique
December 28: Freestyle Applied Speed
–> Session times for both days: Check in 9 AM, Clinic 9:15-11:45 AM
12 & Over: 100’s & 200’s Race Strategy Camp
December 27: Swimming a fast 200
December 28: Swimming a fast 100
–> Session times for both days: Check in 12:30 PM, Clinic 12:45- 3:45 PM
Session sizes are limited to no more than 24 participants to ensure the highest level learning experience! Scroll down to read more about the curriculum!
These camps are designed for swimmers with a minimum of one-year of competitive swimming experience all the way up to AAAA times and faster. Swimmers younger than 9 years old are not invited without submitting their times or swimming history to Fitter and Faster.
December 27 (11 & Under): HIGH PERFORMANCE FREESTYLE TECHNIQUE
Creating and cultivating good habits will make swimmers faster and reduce the risk for injuries in the long term. Olympian Nick Thoman will be in the water and on deck leading participants through a progression of freestyle drills. These skills will deepen their understanding of each part of the stroke and help create good habits for fast and efficient freestyle techniques.
- BODYLINE: Swimmer’s freestyle will never be fast without a strong bodyline. Participants will reinforce good posture and engage their core to have a strong foundation for a faster freestyle.
- ROTATION: Participants will learn to utilize their rotation to form more connection and power out of every pull and kick.
- KICK: A fast kick is the motor behind a swimmer's stroke! Participants will polish up their kicking to become stronger and faster through learning about both the technique and timing of each kick.
- PULL: The best swimmers in the world utilize an early vertical forearm to put immediate pressure back on the water. Nick Thoman will work with swimmers on how to get the maximum extension and a powerful finish to the stroke.
- BREATH: Timing is everything! Nick Thoman will work with the participants on how to make each breath more efficient for faster freestyle racing no matter what distance.
December 27 (12 & Over): SWIMMING A FAST 200
Races over 200 yards and meters are some of the most fun to swim and watch because of the wide variety of strategies that swimmers can use. Some swimmers will take the race out fast and hope to hang on at the finish; some will save their energy and finish strong, while others will hit consistent splits to balance those two strategies. Elite clinicians will help participants see which strategy works the best for their swimming as well as how to implement that plan for faster racing.
- DISTANCE PER STROKE: One way to increase a swimmer’s efficiency is to take fewer strokes. Counting the number of strokes and improving technique to decrease that number will save energy. Participants will work with Nick Thoman to find the appropriate distance per stroke for their 200.
- TEMPO: A swimmer’s tempo is how fast or slow they complete each stroke. Slower tempo allows swimmers to conserve energy by taking fewer strokes. Faster tempos are more tiring but much faster. Changing tempo based on event distance and fatigue level will help participants swim as fast as possible.
- PACING: Every swimmer strategizes their 200 yard races differently! Nick Thoman will demonstrate the advantages and disadvantages of the main pace approaches. Whether participants like to go out hard or finish strong, having a pre-race strategy will help make sure they are ready to swim each race confidently!
December 28 (11 & Under): FREESTYLE APPLIED SPEED
The technique for swimming a fast freestyle race changes depending on the distance. Learning to prioritize tempo vs. length and speed vs. efficiency can make a big difference in maximizing speed in shorter races or increasing endurance in longer races. The session will also include a training set designed to challenge swimmers and complement the technical foundation developed on day one.
- DISTANCE PER STROKE: Depending on a swimmer's race, their distance per stroke might change. Longer distances require extended, efficient strokes to save energy. Shorter events might need to have to increase the number of strokes taken to go faster. Participants will work with Nick Thoman to discover the proper stroke counts for different event lengths.
- TEMPO: A Swimmer’s tempo is how fast or slow they complete each stroke. Slower tempos allow swimmers to conserve energy by taking fewer strokes. Faster tempos are tiring but much faster. Changing tempo based on event distance and fatigue level will help participants swim as quickly as possible.
- PACING: When racing, many swimmers will prioritize tempo over distance per stroke, which causes them to take a higher number of shorter strokes on each length. This is an inefficient way to swim and can cause a swimmer to race much slower and fatigue quicker. At this session, Nick Thoman will help participants refine their stroke count and tempo to utilize their strengths to race faster in any distance!
- TRAINING FREESTYLE: Also included in this session is an elite workout designed by Nick Thoman and the Fitter and Faster Coaching Team. This workout is specifically designed to challenge your swimmer’s freestyle and help identify strengths and weaknesses in their training, which will ultimately transfer into becoming a better racer!
December 28 (12 & Over): SWIMMING A FAST 100
Swimming a 100-yard race requires a unique strategy and planning for fast racing. Stroke technique is tweaked to provide more power and speed for the event, and taking advantage of the start and streamline off each wall has a larger impact. Trying to find the perfect balance between staying underwater, maintaining speed on the surface, and keeping a strong breathing pattern is difficult, but our Elite Clinicians are some of the best instructors to help teach your swimmer.
- DISTANCE PER STROKE: One way to increase efficiency is to take fewer strokes. Counting the number of strokes and improving technique to decrease that number will save energy and be more efficient. However, it may be faster to take more strokes per length, especially in shorter events. Swimmers will work to discover the balance between efficiency and turnover for their 100 freestyle.
- TEMPO: A swimmer’s tempo is how fast or slow a stroke is completed. Having a slower tempo allows swimmers to conserve energy by taking fewer strokes, while a faster tempo is more tiring but much faster. Altering tempo based on event distance and fatigue level will help participants to swim as fast as possible.
- PACING: Pacing for races 100 yards or meters can be broken up in many ways. Our elite clinicians will present different strategies for swimming 100s: some swimmers focus on each 50, balancing “front end speed” and “back end speed.” Experimenting and learning new techniques will allow swimmers to improve their 100!
Swimmers and parents are invited to ask their clinicians questions during a Q&A session. Gain insight into their training regimen, diet and nutrition, and recovery tactics.
WATCH THE CLINICIANS
Observe the 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 your clinicians, get autographs, and ALL PARTICIPANTS receive a FREE Fitter and Faster swim cap for the camp.