Fast Backstroke & Breaststroke Technique Swim Camp (Ages 13 & Over)
Burkwood Swim and Racquet Club
9120 Burkwood Club Dr,
Mechanicsville,
VA 23116
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Introduction
Fitter & Faster is producing a 2-day swim camp for competitive swimmers ages 13 & over at the Burkwood Swim and Racquet Club in Mechanicsville, VA on September 6 & 7, 2025! Below, you'll also find links to additional swim camps for swimmers of other ages in Mechanicsville, VA.
FAST BACKSTROKE & BREASTSTROKE TECHNIQUE SWIM CAMP (Ages 13 & Over)
DAY 1 (Saturday, September 6): Backstroke Technique
DAY 2 (Sunday, September 7): Breaststroke Technique
Scroll down for details on the curriculum!
-> Availability in each session is limited to 24 participants to ensure the highest level learning experience.
-> SAVE when you purchase the "Entire Camp Bundle” for your swimmer.
START TIMES FOR BOTH DAYS: Check-in 8 AM, Camp 8:15-11:15 AM
ADDITIONAL SWIM CAMPS IN MECHANICSVILLE, VA:
Suggested Participants
Our top priority is to provide a world-class learning experience for all our camp participants. This camp has sessions for swimmers ages 13 & Over. Participants will range from one-year of competitive swimming experience to AAAA times and faster.
Curriculum
Backstroke and breaststroke are two of the most technical strokes in swimming, requiring precise timing, body positioning, and coordination to execute efficiently. For age group swimmers, developing strong fundamentals in these strokes is crucial as they transition from learning technique to racing with power and consistency. Our elite clinicians will help swimmers fine-tune stroke mechanics, maximize speed and efficiency, and build confidence for competition.
DAY 1 (Saturday, September 6): BACKSTROKE TECHNIQUE
While backstroke shares many concepts with freestyle, the actual skill can be much different. In this session, your swimmer will refine bodyline, rotation, kick, and pull specifically for backstroke.
- BODY LINE: Backstroke bodyline should eliminate unnecessary movement. Even small amounts of bobbing or swaying create drag. Participants will learn to maintain a flat, aligned posture and engage the core to support a strong, stable position in the water.
- ROTATION: Unlike freestyle, backstrokers rotate most fully onto their side when their hand is midway through the stroke. Rotation in backstroke is essential for two key reasons. First, to apply power during the pull, the swimmer’s hand must be positioned in front of the shoulder and at least a few inches below the surface of the water—something that’s only possible with proper body rotation. Second, rotation helps activate the large muscles of the back as the swimmer drives their hand through the surface and into the catch.
- CONSTANT MOTION: Unlike other strokes, backstroke has no built-in glide phase—the arms are always moving. Your swimmer will work on strategies to keep their stroke continuous and efficient, maximizing distance per stroke while maintaining tempo.
- KICKING: Effective backstroke kicking requires generating propulsion in both directions—both the forward and backwards motions. Your swimmer will learn to kick efficiently on their back, using ankle flexibility and consistent drive to support rotation and propulsion.
- PULL: Backstroke pull requires a high elbow catch, but also uses more of the full arm in the pull than any other stroke since the hand is pulls much further outside the body line. We will work on feeling that full pull and engaging the large muscles of the back to generate power.
DAY 2 (Sunday, September 7): BREASTSTROKE TECHNIQUE
Breaststroke is unique—no two swimmers look the same at the elite level. It’s all about reducing resistance, perfecting timing, and finding what works for each individual. We’ll build a foundation and then help each swimmer refine their style for maximum speed and efficiency. No matter your swimmer’s level, this session will strengthen their technique and lead to faster and more efficient breaststroke races… and faster IM’s!
- BODYLINE: With the most drag of any stroke, breaststroke demands constant attention to body position. We’ll work on keeping the head, hips, and spine aligned and moving forward at every point in the stroke—especially during the crucial first strokes off each wall.
- KICK: A strong, powerful kick is key in breaststroke. In every breaststroke kick, the ankles should stay outside the knee. The optimal size of the kick varies by each swimmer and is highly dependent on knee and ankle flexibility. Swimmers who view themselves as “bad” at breaststroke kick often only need to focus on decreasing the size of their kick and they can unlock unknown potential.
- PULL: To have a great breaststroke pull, swimmers need to keep their elbows near the surface of the water and out in front of their shoulders at all times. Once the hands turn in and begin the “recovery” phase they need to move quickly to full extension in front of the body to reestablish bodyline. The pull pattern varies based on a swimmer’s kick. We’ll help swimmers match their pull width and tempo to their natural kick style—maximizing propulsion and efficiency.
- TIMING: Elite breaststrokers are constantly tweaking their timing to achieve the ideal combination of power and efficiency. Our clinicians will introduce key drills that help connect the pull, kick, breath, and glide into a smooth, powerful cycle.
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
Throughout the camp, swimmers will practice what they've learned with some of the world's most elite Swimmer Clinicians and coaches!
Take a photo, get autographs, and chat with your clinicians!
Inquisitive, Educated Swimmers are Faster Swimmers! Sign up today!
