Overland Park, Kansas Swim Camp Series
Blue Valley Southwest High School
17600 Quivira Rd,
Overland Park,
KS 66221
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Introduction
Fitter & Faster is producing two, 2-day swim camps at Blue Valley Southwest High School in Overland Park, Kansas in January & April 2025!
OVERLAND PARK, KANSAS SWIM CAMP SERIES
-> Fast Starts, Turns, Underwaters & More Swim Camp (January 11 & 12, 2025)
-> Fast Freestyle & Backstroke Technique Swim Camp (April 12 & 13, 2025)
Click the “Curriculum Menu” below for details about 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”.
Select a curriculum below
FAST STARTS, TURNS, UNDERWATERS & MORE SWIM CAMP: January 11 & January 12, 2025
The momentum generated from explosive starts and turns are the FASTEST that top age group swimmers and elite swimmers are moving in a race! The more efficient, powerful, and hydrodynamic your swimmer is, the more speed and distance they travel in the water before taking their first stroke! This swim camp will be led by Elite Clinician Amy Bilquist, multi-time USA Swimming National Team member, recognized for her explosive speed in backstroke and freestyle sprinting.
- DAY 1 (Saturday, January 11): STARTS, UNDERWATERS & BREAKOUTS: 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.
- 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 swimmer's overall race!
- 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 gain 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.
- Breakouts: Many swimmers unintentionally add movements in their breakouts that reduce speed by creating drag. In this session, participants will focus on perfecting their breakout timing to maintain momentum and power into each lap.
- DAY 2 (Sunday, January 12): 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: 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: 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”.
- 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 not actually “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 session, your swimmer will learn techniques to set themselves up for a well-timed finish when they are still about 10 yards from the wall.
FAST FREESTYLE & BACKSTROKE TECHNIQUE SWIM CAMP: April 12 & April 13, 2025
Freestyle and backstroke utilize the same body position, posture, rotation, and an early “catch” to move down the pool with efficiency and speed. They are called the “long axis” strokes because swimmers rotate their hips and torso around their spine. Over two days, your swimmer, no matter their level, will improve their freestyle and backstroke technique, as well as their racing and training skills!
- DAY 1 (Saturday, April 26): FREESTYLE TECHNIQUE
- DAY 2 (Sunday, April 27): BACKSTROKE TECHNIQUE
- Bodyline: On each day of this camp, participants will learn and practice proper posture and core engagement for better technique in freestyle and backstroke. Participants will learn how even the slightest adjustment of the chin, neck, and/or back can make a huge difference in creating more hydrodynamic and efficient strokes, for faster swimming!
- Rotation: Freestyle and backstroke are fastest and most efficient when a swimmer’s body is “rotating” around their spine with each stroke. This part of swimming both strokes 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 they take! On Day 1, we will work on rotation skills for freestyle, and on Day 2 we'll work on rotation skills for backstroke.
- Kicking: While similar, the kick is different in freestyle and backstroke. In both strokes, the kick is the motor behind their races! There are obviously proper and improper ways to kick, which we will review on each day of this 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: The pull in both freestyle and backstroke keeps a swimmer balanced and accelerating forward. Essentially, the best swimmers are creating a paddle with every stroke. On each day of this camp, your clinicians will work with participants to establish an early vertical forearm, “the catch”, enabling your swimmer to put immediate pressure back on the water. Properly completing the freestyle and backstroke arm-pull keeps the swimmer moving forward efficiently and fast.
SESSION START TIMES FOR BOTH CAMPS:
- Ages 9 to 12: Check in 9 AM, Camp 9:15-11:45 AM
- Ages 13 & over: Check in 12:30 PM, Camp 12:45-3:45 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!
Amy Bilquist
National Champion Amy Bilquist believes that no matter how fast you are, there is always more to learn. Amy has swam for some of the most incredible coaches on the planet and now she wants to share what she's learned with your swimmer. The key to success is small and consistent improvement. Sign up to learn from Amy and find new ways to drop time!
Inquisitive, Educated Swimmers are Faster Swimmers! Sign up today!
