Past Clinic: Championship Preparation Swim Camp

Livonia Athletic District
14255 Stark Rd, Livonia, MI 48154

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

Upcoming Swim Clinics and Camps

Within 250 miles of Livonia, MI.

Starting Oct 05, 2024

Leamington Nature Fresh Farms Recreation Centre

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Starting Nov 02, 2024

Harbor Springs Community Pool at Harbor Springs High School

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Copley High School's Simmons Natatorium

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Fountain View Recreation Center

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Windsor International Aquatic and Training Centre

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Utoledo Rec Aquatic Center

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Starting Nov 16, 2024

Utoledo Rec Aquatic Center

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Starting Apr 26, 2025

New Albany High School - OH

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Starting May 17, 2025

Carmel High School Natatorium

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Past Clinic

Introduction

Fitter & Faster is returning to Livonia, Michigan to produce a 2-day swim camp on February 18 & 19, 2023 for swimmers ages 10 & over!

CHAMPIONSHIP PREPARATION SWIM CAMP
DAY 1, Feb 18:
Session 1: The Fifth Stroke - Underwaters
Session 2: Essentials of Fast Freestyle

DAY 2, Feb 19:
Session 3: Flip Turns, Open Turns & Finishes
Session 4: Sprinting & Fast 50's

Scroll down for more details on the curriculum for this camp!
-> Availability in the swim camp is limited to 24 participants to ensure the highest level learning experience!
-> SAVE when you purchase the “Full Camp Bundle” for your swimmer!

SESSION TIMES:

  • Sessions 1 & 3: Check in 9 AM, Camp 9:15-11:30 AM
  • Sessions 2 & 4: Check in 12:30 PM, Camp 12:45-3 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 10 & 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 10 and would like for your child to be considered for this camp, please complete this questionnaire.

Curriculum

CHAMPIONSHIP PREP - February 18 & 19, 2023

Get ready for Championship season! At 4 sessions over 2 days, we will work with participants on multiple areas of swimming that can create big time drops!

    DAY 1, Feb 18

    Session 1: THE FIFTH STROKE - UNDERWATER DOLPHIN KICKING

    Why do elite swimmers have faster times in “short course” pools than in “long course” pools? It’s the power they’re able to generate from the walls, leading into the fastest sequence in every lap of a race: streamline -> underwater dolphin kick -> breakout!

    • STREAMLINE: The streamline - if done properly - will be 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: Elite swimmers want to maximize their streamline on every single lap. So, they don’t want to 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: ESSENTIALS OF FAST FREESTYLE

    Cultivating good habits to swim freestyle at a high level begins as soon as you learn the stroke. Even if your swimmer is already in high school - it’s never too late to begin practicing techniques that will drastically improve their efficiency, power and times. Today, your swimmer will work on techniques to strengthen their bodyline, catch, kick, pull, and breathing pattern.

    • BODYLINE: A freestyle race is going to be fastest with the 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 often bad habits are created. 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 strokes.
    • ROTATION: Freestyle is fastest and most efficient when a swimmer’s body is “rotating” around their spine with each stroke. This part of swimming freestyle 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 - resulting in faster freestyle.
    • KICKING: A swimmer’s kick is the motor behind their freestyle! There are obviously proper and improper ways to kick which we will review at the camp. Just as important, however, is practicing the complexities of how and when to “shift gears” in their legs to become stronger and faster racers.
    • PULL: The pull in freestyle keeps a swimmer balanced and accelerating forward. Essentially the best swimmers are creating a paddle with every stroke. The clinicians will work with participants to establish an early vertical forearm “the catch”, enabling the swimmer to put immediate pressure back on the water. Properly completing the stroke keeps the swimmer moving forward efficiently and fast.
    DAY 2, Feb 19

    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. Today, we're going to work with your swimmer on taking this crucial part of every race (and practice) to the next 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: 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: SPRINTING & FAST 50's

    Now is the time for young 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.
    • Length of Stroke: 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.
    • Breakouts: Many swimmers add movement within their breakout that creates drag and destroys all of the power created during their underwaters. Participants will work on timing their breakouts to accelerate to explode into each lap.
    • Sprinting: We are going to apply technical skills to swimming “all out” on top of the water with efficiency and power.
    • Walls, Walls, Walls!: Approaching the wall at top speed in preparation for the fastest turn is vital. Swimmers will work on techniques to get in and out of every wall faster!
    • Finishes: Dropping time and even winning or moving up a few spots in the results can all come down to the last stroke! A well-timed finish at full speed, with full-arm extension and head down can make a difference of up to a full second in a race! Your swimmer is going to learn how to take advantage of the finish to drop time!
    • Sprinting 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

    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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