Montclair, NJ Swim Camp Series (Ages 13 & Over)
Montclair State University-Panzer Athletic Center
1 Normal Ave,
Montclair,
NJ 07043
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Introduction
Fitter & Faster is producing a series of swim camps for competitive swimmers ages 13 & over at the Montclair State University-Panzer Athletic Center in Montclair, New Jersey throughout 2025! Please see below for additional swim camps in Montclair, NJ!
MONTCLAIR, NEW JERSEY SWIM CAMP SERIES (Ages 13 & Over)
-> Fast Underwaters, Starts, Turns & More Swim Camp (May 24-26, 2025)
-> Comprehensive Breaststroke Racing Swim Camp (August 16 & 17, 2025)
-> Comprehensive Backstroke Racing Swim Camp (November 29 & 30, 2025)
Click the “Curriculum Menu” below for details for each swim camp.
-> Availability in each session is limited to 24 participants to ensure the highest level learning experience.
-> SAVE when you purchase an “Entire Camp Bundle” for your swimmer.
ADDITIONAL SWIM CAMPS IN MONTCLAIR:
Select a curriculum below
FAST UNDERWATERS, STARTS, TURNS & MORE SWIM CAMP: May 24 - May 26, 2025
Starts, underwaters, flip turns, and finishes are all essential for carrying speed through every race. Day 1 of the camp will focus on refining underwaters to maximize propulsion off the walls. On Day 2, swimmers will work on explosive starts, well-timed relay exchanges, and powerful backstroke starts. Day 3 will be dedicated to improving flip turns and finishes, ensuring swimmers maintain momentum through every transition and to the finish. With expert instruction and targeted drills, athletes will gain the skills and confidence needed for faster, more efficient racing. This swim camp will be led by Elite Clinician Joao Mescolote!
- DAY 1 (Saturday, May 24): THE FIFTH STROKE - UNDERWATER DOLPHIN KICKING: In the first session, our Elite Clinicians will work with participants to enhance the fastest sequence for each race lap: streamlines, underwater dolphin kicks & breakouts. Finessing these techniques not only reduces drag and enhances efficiency but also contributes significantly to overall speed and performance in the water!
- STREAMLINE: The streamline - when done properly - is 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: Top age group and elite swimmers maximize their streamline on every single lap. They don’t 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.
- DAY 2 (Sunday, May 25): FAST STARTS & BREAKOUTS: In this session, swimmers will work on executing fast starts and carrying momentum through their breakouts. The skill of generating explosive power at the start while effortlessly integrating the skills developed on day 1 will give swimmers a distinct competitive edge!
- WATER ENTRY: Starting the race with a smooth entry into the water will boost your swimmer's speed and carry the momentum generated off the block or wall. Becoming skilled at the water entry is crucial for any start and significantly contributes to your swimmers' overall race!
- UNDERWATERS REINFORCEMENT: Since fast underwaters are crucial for every start and turn, our clinicians will work with your swimmer on reinforcing the key skills learned on day 1!
- 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.
- BACKSTROKE STARTS: During this session, swimmers will work closely with elite clinicians to actively learn and practice high-performance backstroke starts. Participants will refine their foot, arm, and body positions, focusing on the technique of powering off the wall with an arched form to seamlessly slice through the water with maximum efficiency.
- RELAY EXCHANGES: Relay exchanges have two advantages over traditional starts. First, you can generate greater momentum by stepping forward with a strong arm swing. Second, reaction time can be almost eliminated with a well timed relay "exchange". At this camp your swimmer will learn skills that the best swimmers in the world use to both leave the block with great momentum and to time the exchange just right while avoiding disqualification!
- DAY 3 (Monday, May 26): 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: The fastest swimmers use walls to generate speed and momentum going into the next lap. Outside of the elite ranks, many 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.
COMPREHENSIVE BREASTSTROKE RACING SWIM CAMP: August 16 & August 17, 2025
At the highest level of swimming, breaststroke has the most varied technique. Out of the eight finalists at the Olympic Games, you might see eight different styles of breaststroke! A swimmer's timing and ability to eliminate resistance are hallmarks of an efficient and powerful breaststroker. No matter your swimmer’s level, this 2-day camp will strengthen their technique, racing and training skills that will lead to faster and more efficient breaststroke races… and faster IM’s!
- DAY 1 (Saturday, August 16): BREASTSTROKE TECHNIQUE: We want your swimmer to establish a well-timed breaststroke. Today we will practice various drills and skills that will enable your swimmer to have flowing hips, a powerful kick and a long, flowing stroke.
- Bodyline: A breaststroke 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. Elite breaststrokers focus on minimizing drag by “catching water” on their hands and feet as quickly as possible, so they can shoot back into a “straight bodyline” where they can glide at top speed.
- Kick: The kick creates a lot of the power in breaststroke. Swimmers need to keep their knees high in the water and snap their feet quickly around and back to create a powerful kick. Our clinicians will work with participants to strengthen their kick for the ultimate propulsion forward!
- Pull: The name of the game in breaststroke is to create as much propulsion as possible in the pull while minimizing resistance… and then quickly getting back into a straight bodyline to establish a high speed glide. Participants at this session will focus on setting up a proper "catch" and keeping their hands and elbows high on the water throughout the entire pull. The techniques your swimmer will practice will minimize resistance and enable them to maintain forward momentum for the fastest breaststroke.
- Timing: Fast, flowing breaststroke is the result of proper timing between a swimmer’s hands and feet. Establishing proper timing in your swimmer’s breaststroke will allow for more fluidity, power and speed. Participants in this session will learn how elite swimmers time their breaststroke for ultimate efficiency and the fastest races.
- DAY 2 (Sunday, August 17): BREASTSTROKE RACING AND TRAINING SKILLS: On the first day of this camp swimmers worked on techniques to implement an efficient breaststroke. On Day 2 we will work on applying speed to their breaststroke! Our objective is to get your swimmer to maintain their technique with distance per stroke, tempo, and flowing speed.
- Tempo: Tempo in breaststroke is the rate at which a swimmer can get back into the proper bodyline to establish a high-speed glide. When swimming breaststroke races, many athletes tend to take too many strokes without ever getting into the proper bodyline. At this camp we will explore different tempos that are sustainable for any distance and allow for the proper glide between strokes.
- Distance Per Stroke: One way to increase efficiency is to take fewer strokes. Counting the number of strokes a swimmer takes per lap, while improving technique to decrease that number, will enable them to be more efficient and even conserve energy. At this session, participants will discover how changing speeds might change their stroke-count, but should not change the effectiveness of each stroke.
- Pacing: A breaststroker’s pace is going to change during a race and from distance to distance. When swimming breaststroke, your swimmer can learn to measure their pace using tempo and distance per stroke. At this session we will practice race strategy pacing for all breaststroke events.
- Breaststroke Pullouts: The breaststroke pullout is an important and unique part of every breaststroke race. We will work with participants on minimizing resistance in their pull-outs and establishing maximum speed. The pullout can be used strategically, depending on the distance of the race, to cover more ground before breaking out.
- Training Breaststroke: 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.
COMPREHENSIVE BACKSTROKE RACING SWIM CAMP: November 29 & November 30, 2025
Over two days, your swimmer will work with Fitter & Faster's world-class clinicians to elevate their backstroke. They'll focus on refining bodyline, catch, kick, and pull for improved efficiency. They'll then explore strategies for tempo, stroke length, and efficiency to enhance their racing performance. Whether your swimmer is new to backstroke or looking to refine their technique, this camp offers valuable insights to help them progress in the pool.
- DAY 1 (Saturday, November 29): BACKSTROKE TECHNIQUE: Cultivating good habits to swim high level Backstroke 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, and pull - resulting in faster backstroke races.
- Bodyline: A competitive swimmer’s bodyline is the key to fast swimming. The name of the game is to eliminate all extra movement of the body including even the slightest bobbing, wiggling. 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 backstroke.
- Rotation: Backstroke is fastest and most efficient when a swimmer’s body is “rotating” around their spine with each stroke. This part of swimming Backstroke 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 backstroke!
- Kick: A swimmer’s kick is the motor behind their Backstroke! 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 swimmers need to “shift gears” in their legs to become stronger and faster racers.
- Pull: Just like in freestyle, the pull in backstroke 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 (Sunday, November 30): BACKSTROKE RACING AND TRAINING SKILLS: On Day 1, participants practiced high performance backstroke techniques. Now, let’s leverage these skills to develop strong racing and training habits. Learning to prioritize tempo and length of stroke, while maintaining efficiency has a huge impact on maximizing speed in backstroke.
- Stroke Length: A long 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: Tempo is the rate at which a swimmer is moving their arms and legs. When sprinting short races many swimmers often tend to take too many strokes (“spin their wheels”) and not “hold onto the water”. At this camp we will explore different tempos that suit your swimmer for their backstroke races.
- Pacing/Control: A swimmer’s tempo will change depending on the backstroke race that they are swimming. It may also change at different points during the same race! Your elite clinician will teach participants how to manipulate their tempo, speed and energy at different points in a race. This is called Pacing or “Control”.
- Backstroke Starts: The fastest part of every single race is the start - that’s no different for backstroke! Your swimmer is going to learn and practice starting a high performance backstroke race. We’re going to work on a “clean”, fast water entry in which the athlete carries the momentum from the start into their streamline, underwater dolphin kicking and breakout.
- 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.
START TIMES FOR ALL CAMPS:
- DAY 1: Check-in at 3 PM. Camp: 3:15-6:15 PM
- DAY 2: Check-in at 12:15 PM. Camp: 12:30-3:30 PM
- DAY 3 (May only): Check-in at 12:15 PM. Camp: 12:30-3:30 PM
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!
Joao Mescolote
Three-time Brazilian Olympic Trials qualifier Joao Mescolote teaches Fitter & Faster camp participants how to properly condition, fuel, and rest their bodies. Joao aims to provide young swimmers with the skills to make adjustments at their next practice and the confidence to apply those refinements, enabling them to drop time in their next race!
Elite Clinician
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!
