This camp focuses on three interconnected skill sets: butterfly, breaststroke, and Individual Medley (IM) strategy. Butterfly and breaststroke are known as the "short-axis" strokes due to their undulating movements and hip-driven power. These strokes require a high degree of technical precision and body control—and they play a pivotal role in the success of any IM race. Butterfly sets the tone for IM events, demanding rhythm and efficiency to conserve energy early in the race. For breaststroke, the combination of being the least efficient stroke and in the back half of the IM makes it crucial to have great technique. On the final day of camp, we’ll tie everything together with key IM skills. Built for the experienced swimmer, this camp will move efficently through drill progressions to achieve deep technical insight.

DAY 1 (Friday, August 22): BUTTERFLY TECHNIQUE

Butterfly is powerful, rhythmic, and beautiful when done well—but challenging to master. We’ll break it down into fundamental skills and help swimmers understand how to swim fly efficiently across all distances.

• BODYLINE: Fatigue often breaks down butterfly technique late in races. We’ll work on maintaining a strong bodyline and high hips using a solid downkick on entry, an effective chest press, and a long reach out front. A strong core connection will help swimmers stay streamlined and efficient from start to finish.
• ADJUSTING UNDULATION: The size of the undulation in butterfly changes depending on the race distance. Short races require a flatter, more compact wave, while longer-distance swims use a slightly larger but still controlled motion. We’ll teach swimmers how to adjust their rhythm and body movement accordingly.
• 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.
• THE CATCH: A proper catch starts with a clean hand entry. Hands should enter flat (not thumbs down), setting up a high-elbow catch that drives forward momentum. Similarly to the undulation, the catch will adjust with the speed of the stroke. At the highest speeds, the momentum of the entry can be used to generate power on the water. For greater efficiency swimmers should reach forward and extend in the glide phase of the stroke.
• PULL PATTERN: Once swimmers establish a vertical forearm, the pull should move straight back toward the feet. Wrist angles must shift to keep the palms facing backward. We’ll emphasize exiting the stroke with momentum—without flipping water up, which wastes energy and drives the body down.
• TIMING: Breathing timing in butterfly affects everything—bodyline, pull, kick, and speed. Swimmers will learn how to breathe with a low chin position and develop awareness of when to breathe in the stroke cycle for optimal efficiency.

DAY 2 (Saturday, August 23): 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.

• 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: While all breaststroke pulls require high elbows and quick recoveries, the 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: Breaststroke timing is constantly evolving—even at the elite level. Our clinicians will introduce key drills that help connect the pull, kick, and glide into a smooth, powerful cycle.

DAY 3 (Sunday, August 24): FOUNDATIONAL IM SKILLS

Being successful in Individual Medley (IM) events takes more than just being good at each stroke. Great IM’ers know how to connect the pieces—using transitions, turns, and strategy to gain momentum and separate from the competition. At this camp, your swimmer will work on building IM races that are greater than the sum of their parts.

• STROKE TRANSITIONS: Each stroke uses different muscle groups and movement patterns, so switching from one to the next isn’t as simple as it seems. Transitions take practice, awareness, and good technique. Our clinicians will work with your swimmer on drills and technical tips that help them move more smoothly and efficiently between strokes—saving time and energy every time they race.
• IM TURNS: Turns in IM races are their own skill set. They can be tricky—especially the back-to-breast turn, which is completely different from other transitions. We’ll break down each IM transition turn and give swimmers the coaching they need to feel confident and consistent.
• OVERCOMING A WEAK STROKE: Almost every swimmer has a stroke that lags behind the others—but top athletes find ways to minimize its impact. Whether it’s adjusting technique or maximizing strengths like underwater pullouts, our clinicians will give your swimmer tools to be more effective in their least comfortable stroke.
• IM STRATEGY: Racing IM well means having a plan for how to pace and distribute effort across all four strokes. That plan looks different for every swimmer. Our experienced clinicians will help your swimmer understand how to manage energy, play to their strengths, and adjust strategy as needed. Sometimes that even means holding back a bit on a strong stroke to save energy for a weaker one. Your swimmer will leave with a greater understanding of how to approach their IM races.