2023 Inver Grove, MN Swim Camp Series

Veterans Memorial Community Center
8055 Barbara Ave, Inver Grove Heights, MN 55077

Countdown
  • 56days
  • 08hours
  • 27minutes
  • 31seconds

Introduction

Fitter & Faster is returning to the beautiful Veterans Memorial Community Center in Inver Grove, MN to produce TWO, 2-day swim camps in March & April, 2023!

EXPLOSIVE PERFORMANCE SWIM CAMP - March 25 & 26, 2023
       DAY 1 (Saturday): Explosive Starts, Underwaters & Breakouts
       DAY 2 (Sunday): Fast Flip Turns, Open Turns & Finishes

COMPREHENSIVE BUTTERFLY RACING SWIM CAMP - April 29 & 30, 2023
      DAY 1: Butterfly Technique
      DAY 2: Butterfly Racing & Training Skills

Click the “Curriculum Menu” below for details on each camp!
   -> Availability is limited to 24 participants to ensure the highest level learning experience!
    -> SAVE when you purchase the “Full Camp Bundle” for your swimmer's age group!

Select a curriculum below

Starts Camp
Explosive Performance Swim Camp - MARCH 25 & 26, 2023
Butterfly Comprehensive Rancing Camp
Comprehensive Butterfly Racing Camp - APRIL 29 & 30, 2023
Curriculum
Session TimesSession Times & Groups
Starts Camp

Explosive Performance Swim Camp - MARCH 25 & 26, 2023

The momentum generated from an explosive start and turns are the FASTEST that elite swimmers are moving in a race! The more efficient, powerful and hydrodynamic your swimmer is, directly impacts their speed and distance they travel in the water before taking their first stroke! This swim camp will be led by elite clinician and Olympian: Molly Hannis!

  • Day 1: EXPLOSIVE STARTS, UNDERWATERS & BREAKOUTS (March 25): The better a swimmer’s technique is off the starting block, the more speed they will carry into the water. Day 1 of this swim camp will help your swimmer improve their start, underwater dolphin kicking and breakouts! This sequence is not only the fastest part of every race, but it is also the part of the race in which elite swimmers cover the most ground with the most efficiency.
  • Block Starts: To ensure an explosive start, a swimmer needs to set themselves up properly on the block. The elite clinicians will work with participants on the optimal positioning of your swimmer’s entire body to allow for a quick reaction time and optimal speed.
  • 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.
  • Day 2: FASTER FLIP TURNS, OPEN TURNS & FINISHES (March 26): 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, 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.
Butterfly Comprehensive Rancing Camp

Comprehensive Butterfly Racing Camp - APRIL 29 & 30, 2023

At the highest level of swimming, butterfly is the second fastest stroke and beautiful to watch because of its rhythmic and powerful strokes. There are some complexities to establishing a smooth, rhythmic fly, but with practice and attention to detail your swimmer can master the stroke and begin swimming it for longer distances and at very fast speeds! No matter your swimmer’s level, this 2-day camp will strengthen their butterfly technique, racing and training skills that will lead to faster and more efficient butterfly races!

  • DAY 1: BUTTERFLY TECHNIQUE (April 29): We want your swimmer to establish a rhythmic butterfly. Today 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!
  • Day 2: BUTTERFLY RACING AND TRAINING SKILLS (April 30): On the first day of this camp swimmers worked on skills to implement a solid, efficient butterfly stroke. On Day 2 we will work on racing skills and apply speed to their butterfly. Your swimmer's elite clinicians will work with participants on maintaining their technique by developing proper distance per stroke, appropriate race tempo, and training for a faster and stronger butterfly.
  • Length of Stroke: Lengthening your swimmer’s butterfly stroke will enable them to “catch” and hold onto more water to propel them as they swim. In butterfly, it is particularly important to establish a “rhythmic flow”. We will teach participants how to stay long and avoid a short butterfly stroke that is inefficient and not sustainable for very long. The clinicians will work with participants on this important skill for swimming fast butterfly.
  • Tempo: Tempo in butterfly is the rate at which a swimmer is moving their arms and hips. When swimming butterfly races many athletes tend to take too many short strokes (“spin their wheels”) and not “hold onto the water”. At this camp we will explore different tempos that are sustainable for any distance your swimmer is racing.
  • 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.
  • Speed Set: At the end of this session your swimmer will do a short and fast swim set to practice everything they have learned over the past two days.

SESSION START TIMES FOR BOTH CAMPS: Ages 10 to 12: 

  • DAY 1: Check in 12 PM, Camp 12:15-2:45 PM
  • DAY 2: Check in 8:45 AM, Camp 9-11:30 AM
Ages 13 & over: 
  • DAY 1: Check in 3:15 PM, Camp 3:30-6:30 PM
  • DAY 2: Check in 12:15 PM, Camp 12:30-3:30 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 to 12 and 13 & 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 the younger sessions of this camp, please complete this questionnaire.

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, get autographs, and chat with your clinicians!

Lead Clinicians

Molly Hannis has made her mark on swimming after becoming an NCAA champion as well as an Olympian in breaststroke. She continuously is known for finding unique and brilliant ways to think outside of the box to swim faster. Molly is a wealth of knowledge that all swimmers will benefit from.

Fitter and Faster clinicians are Olympians and National Team members who have achieved at the highest level of the sport of swimming... and who have the unique skill to teach what they know from a technical perspective to swimmers of all ages and abilities.

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