This exclusive swim camp is designed for competitive swimmers to refine their technique and racing skills. Participants will continue the ongoing process of perfecting technique to efficiently move through the water with power.

August 22 & 23 (11 & Under): High Performance Stroke Technique - Four Sessions

Session 1: Backstroke
Session 2: Breaststroke
Session 3: Butterfly
Session 4: Freestyle

August 22 & 23 (12 & Over): Comprehensive Freestyle Racing - Two Sessions

Session 1: Freestyle Technique
Session 2: Freestyle Applied Speed and Racing Strategy

This clinic will be led by World Championship swimmer Samantha Yeo and National Champion Clay Youngquist! Sam and Clay are very knowledgeable and enthusiastic clinicians with the ability to relate with swimmers of all abilities. Scroll down for more details on the curriculum.

Session Times:
August 22 & 23 (11 & Under)
Sessions 1 & 3: Check in 8:00 AM, Clinic 8:15 AM-10:15 AM
Sessions 2 & 4: Check in 11:00 AM, Clinic 11:15 AM-1:15 PM

August 22 & 23 (12 & Over)
Check in 2:15 PM, Clinic 2:30 PM-5:00 PM

Social Distancing: Fitter and Faster is following all guidelines as it relates to COVID-19 as set by the CDC, NIH and local authorities. This camp will have limits on the number of swimmers per lane to maintain social distance. We also ask for you to please drop your swimmers off at the sign-in table and to pick your swimmers up after the clinic. If a waitlist is established, please join it. If enough people enter the waitlist we will plan for additional sessions! THANK YOU!

Suggested Participants

Each of the camps will have sessions for each age group. This camp series is not recommended for swimmers with less than 1 years of competitive swimming experience and swimmers younger than 9 years old are not recommended for these camps without your coach’s approval.

Curriculum

AUGUST 22 & 23 (11 & UNDER): HIGH PERFORMANCE STROKE TECHNIQUE CAMP

AUGUST 22 SESSION 1 (11 & UNDER): HIGH PERFORMANCE BACKSTROKE

Your swimmer understands the core components of backstroke, now begin to master the subtle skills that will help your swimmer compete at a higher level. Participants will practice using their core to create rotation and a balanced stroke, build a powerful pull with a strategic use of stroke rate, and use their kick as a dominant propulsive force.

BODY POSITION: Participants will work with their World Championship swimmer Sam Yeo and National Champion Clay Youngquist to feel and understand how to maintain a neutral spine and head position for less drag and better full body connection in backstroke.
ROTATION: The fastest backstrokers in the world use a powerful body rotation to create more power and increase their tempo. Your swimmer will learn how much to rotate, when to rotate, and how to use it for maximum speed and power.
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.
PULL: It is very important for swimmers to bend their elbow very early in the pull so that they can get an early catch for an immediate and powerful press back into the water.

AUGUST 22 SESSION 2 (11 & UNDER): HIGH PERFORMANCE BREASTSTROKE

More than any other stroke, breaststroke is the most varied. Out of the eight finalists at the Olympic Games you might see eight different styles of strokes! Without fail, your swimmer's timing and ability to eliminate resistance are both hallmarks of an efficient and powerful breaststroker. Your swimmer has the foundation, now learn from the expert how to utilize your core and hip drive to create a fluid and more forward driving stroke.

BODY POSITION: The best swimmers in the world learn at a young age about the importance of being patient with their stroke and trusting their "glide position". Too many young swimmers rush their stroke, create "drag" (i.e. slow themselves down) and exhaust themselves. Sam Yeo and Clay Youngquist will work with participants to maintain a better body position for a more efficient breaststroke.
KICK: The three parts of the kick are hips, knees, and feet. Sam and Clay 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!
PULL: Participants in this session will learn drills to encourage them to keep their hands and elbows high on the water throughout the entire pull, thereby minimizing resistance and maintaining speed.
TIMING: A fast breaststroke is all about the rhythm! The proper timing will make your stroke fast, smooth and less taxing on your body. Learn how Sam and Clay time their breaststroke for ultimate efficiency.

AUGUST 23 SESSION 3 (11 & UNDER): HIGH PERFORMANCE BUTTERFLY

World Championship swimmer Sam Yeo and National Champion Clay Youngquist will work with the participants to improve on the complexities of balancing power and fluid rhythm in one of the most dynamic athletic movements. Elite butterfliers maintain forward momentum by setting an immediate high catch with a perfectly timed kick. They are committed to a breathing pattern, perfecting their distance per stroke, and maintaining a horizontal body position - become committed to these same skills...make them YOUR habits.

BODY POSITION: Elite butterfliers focus on driving their momentum forward with minimal drag by keeping their heads low and hips high. Participants will work with Sam and Clay on establishing and maintaining the proper body position.
KICK: Each butterfly stroke has two equally strong and well-timed kicks. Work on how and when to kick in butterfly for maximum speed.
PULL: Long and smooth strokes will allow your swimmer to have a more efficient butterfly. Sam and Clay will teach participants to get an early catch on the water for more power in each stroke.
BREATH: The most common mistakes swimmers make in fly occur during the breath. Swimmers will work on low and efficient breaths as well as WHEN to breathe so that they can swim more efficiently on the breath stroke.

AUGUST 23 SESSION 4 (11 & UNDER): HIGH PERFORMANCE FREESTYLE

Freestyle is the stroke swam more than any other in races and practices. Creating and cultivating good habits now will not only make your swimmer faster but will also reduce the risk for injuries in the long term. Sam Yeo and Clay Youngquist will be in the water leading participants through a progression of freestyle drills. These will allow them to deepen their understanding of each part of the stroke and help create good habits for fast and efficient freestyle technique.

BODYLINE: Your swimmer's freestyle will never be fast without a strong bodyline. Your swimmer 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: Your swimmer will become a stronger and faster kicker 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. Sam and Clay will also teach swimmers how to get maximum extension and a powerful finish to the stroke! Learn new drills and exercises to get more power from every stroke.
BREATH: All swimmers know to keep one goggle in and one goggle out of the water when they take a breath, but the length and timing are also important! Sam and Clay will show your swimmer how to make each breath more efficient for faster freestyle racing no matter what distance.

AUGUST 22 & 23 (12 & OVER): COMPREHENSIVE FREESTYLE RACING CAMP

AUGUST 22 (12 & OVER): FREESTYLE TECHNIQUE

Freestyle is the stroke swam more than any other in races and practices. Creating and cultivating good habits now will not only make your swimmer faster but will also reduce the risk for injuries in the long term. World Championship swimmer Sam Yeo and National Champion Clay Youngquist will be in the water leading participants through a progression of freestyle drills. These will allow them to deepen their understanding of each part of the stroke and help create good habits for fast and efficient freestyle technique.

BODYLINE: Your swimmer's freestyle will never be fast without a strong bodyline. Your swimmer 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: Your swimmer will become a stronger and faster kicker 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. Sam and Clay will also teach swimmers how to get maximum extension and a powerful finish to the stroke! Learn new drills and exercises to get more power from every stroke.
BREATH: All swimmers know to keep one goggle in and one goggle out of the water when they take a breath, but the length and timing are also important! Sam and Clay will show your swimmer how to make each breath more efficient for faster freestyle racing no matter what distance.

AUGUST 23 (12 & OVER): FREESTYLE APPLIED SPEED AND RACE STRATEGY

The technique for swimming a fast freestyle race changes depending on the distance. Learning how 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. Participants will also learn different race strategies for racing freestyle events from the 50 to the mile!

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. On the other side, it may be faster to take more strokes per length, especially in shorter events.
TEMPO: Your swimmer’s tempo is how fast or slow they complete each stroke. Having a slower tempo allows swimmers to conserve energy by taking fewer strokes, while a faster tempo is more tiring but much faster. Changing tempo based on event distance and fatigue level will help your swimmer swim as fast 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 a very inefficient way to swim and can cause a swimmer to race much slower and fatigue quicker. At this session, Sam Yeo and Clay Youngquist will help participants refine their stroke count and tempo so that they can utilize their strengths to race faster in any distance!
SPRINTING: Sprinting is all about swimming with “controlled aggression!” Sam and Clay will demonstrate how to swim with power, while also being relaxed - having too much tension will make your swimmer slip in the water and slow down. Swimmers will observe how to tweak their stroke to make them quick yet efficient - increasing tempo, shortening the breath, and a strong connected kick will lead to an explosive race!

ASK QUESTIONS

At each session of this swim camp, swimmers and parents are invited to ask Sam and Clay questions during a Q&A session. Gain insight into their training regimen, diet and nutrition, and recovery tactics.

WATCH THE CLINICIANS

Observe Sam and Clay 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 top speed with two of the best swimmers and coaches in the world! They'll work on holding onto their form while challenging themselves.

Take a photo with Sam and Clay, 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!

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