Laurel, MD

Past Clinic: Elite Stroke Mechanics

Sat, Sep, 14 2019 - Sun, Sep, 15 2019

Fairland Sports and Aquatics Center
13950 Old Gunpowder Road, Laurel, MD 20707

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

Upcoming Swim Clinics and Camps

Within 250 miles of Laurel, MD.

Nov 30, 2019

Warrenton Aquatic and Recreation Facility

Feb 01, 2020

Fox Chapel Area High School


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Past Clinic

Event Detail

Two-Day ELITE Performance Swim Camp – Sign up for one or SAVE by signing up for both sessions!

Highly skilled competitive swimmers will improve their stroke technique in all four strokes by breaking each down into the most important parts: the CATCH and the KICK. 

  • On Saturday, participants will focus on the “catch”. The catch is the most important part of the pulling motion in each stroke.
  • Then on Sunday, the curriculum will cover each stroke’s distinct kicking technique for maximum speed and efficiency. 

This clinic will be led by 2016 Olympic medalist Connor Jaeger and Big Ten Champion and University of Michigan School Record Holder Courtney Beidler!  While swimmers at the University of Michigan, both athletes improved dramatically by focusing on making incremental changes to improve their stroke technique.  AS A MATTER OF FACT, Connor had never even qualified for a USA Swimming National Championship meet as a High School Swimmer.  After two years at Michigan he became an Olympian for the first time!

Scroll down for more details on the curriculum.

Session Times (Both Days):
12 & Under: Check in 9:15 AM, Clinic 9:30 AM-12:00 PM
13 & Over: Check in 12:45 PM, Clinic 1:00 PM-4:00 PM

Suggested Participants

SAVE: Sign up before prices rise or the sessions fill up!

Connor and Courtney will lead two sessions for swimmers ages 10 to 12 years old and two sessions for swimmers 13 and over. This camp is designed for swimmers with at least two years of competitive experience and is not recommended for swimmers younger than 10 years old without a coach’s approval.



In this session we are going to be focusing on a very specific part of the pull that is perhaps the most important part of each stroke: THE CATCH! Swimmers will learn to set their hand and forearm in the water in a position for them to feel the water and to grab a much water as possible. This will allow your swimmer to move further with each stroke. When swimmers spend dedicated time working on improving their catch, they make huge strides in increasing their speed and efficiency in each stroke. This session focuses on just that.

  • FREESTYLE PULL: The best swimmers in the world utilize an early vertical forearm to put immediate pressure back on the water. Connor and Courtney will help swimmers find the perfect position in each freestyle stroke to achieve the perfect "catch". Finding this position sets up the rest of the pull to be more powerful and faster!
  • BACKSTROKE PULL: It is very important for swimmers to bend their elbow early in the pull so that they can get an early catch for an immediate and powerful press back into the water. The angle of the backstroke catch and the depth are extremely important in order to achieve maximum power.
  • BUTTERFLY PULL: Long and smooth strokes will allow your swimmer to have a more efficient butterfly. Your clinicians will teach participants to get an early catch on the water for more power in each stroke. Finding the right timing and technique to get and early catch will help your swimmer drop time.
  • BREASTSTROKE PULL: Participants in this session will learn drills to encourage them to keep their hands and elbows high on the water throughout the catch phase in breaststroke, thereby minimizing resistance and maintaining speed.


The kick is an important part of maintaining consistent speed and balance through every stroke. Strong kicks can propel your swimmer forward, but if done inefficiently, the legs can create also create a lot of drag. Kicking adds to a swimmer’s speed and improves the body position for a more connected stroke. Connor Jaeger and Courtney Beidler will break down the kicking technique as well as timing for each stroke.

  • FREESTYLE KICK: The freestyle kick is more complex than you may think. Having the proper angle in the knee and in the ankle through each part of the kick can help a swimmer to create more power without expending more energy. The timing of the kick is also important so that swimmers can swim with their whole body working together and connected.
  • BACKSTROKE KICK: Have you ever noticed how many swimmers’ knees break the surface when they kick in backstroke? This means that the swimmer is kicking with their knees which is less efficient than kicking from their hip. Maintaining maximum propulsion and proper kicking technique will greatly improve your swimmer’s backstroke.
  • BUTTERFLY KICK: Each butterfly stroke has two equally strong and well-timed kicks. Work on how to achieve the best technique and when to kick in butterfly for maximum speed.
  • BREASTSTROKE KICK: The three parts of the kick are hips, knees, and feet. Connor and Courtney will work with participants to kick with power from their hips while keeping their knees close and feet wide. The kick is about 80% of the power in breaststroke. Get more out of each kick for a faster breaststroke!


Swimmers and parents are invited to ask Connor and Courtney questions during a Q&A session. Gain insight into their training regimen, diet and nutrition, and recovery tactics.


Observe Connor and Courtney 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 two of the best swimmers in the world! They'll work on holding onto their form while challenging themselves.

Take a photo with Connor and Courtney, get autographs, and ALL PARTICIPANTS receive a FREE Fitter and Faster Collector’s Bag Tag for each day they are at the camp. Collect all 37 and trade with your friends!

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

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