This camp is designed to give your swimmer a competitive edge, helping them achieve peak performance at those crucial 'last chance qualifier meets' and Championship Meets. By focusing on the essentials of sprinting: establishing speed, skills for faster racing, starts, and underwaters, your swimmer will gain valuable fractions of a second that can make all the difference in securing a qualifying spot, shaving off time, or reaching the podium.

Session 1: THE ESSENTIALS OF SPRINTING - ESTABLISHING SPEED

In this session, your swimmer will focus on the essential components of high-performance sprinting, including body positioning, stroke length, kick, and tempo. They will work on maintaining an optimal streamlined form to reduce drag, while enhancing propulsion through powerful, efficient strokes. By honing these skills, swimmers will be better prepared to excel in competitive environments.

• BODY POSITION: A competitive swimmer’s body position is the key to fast swimming. Most swimmers are NOT hydrodynamic in the water - and that has a big effect on how fast they “allow” themselves to swim - especially as they get older. Let’s find the right body position for your swimmer.
• STROKE LENGTH: Lengthening their 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.
• KICK: A fast kick is the motor behind a swimmer's stroke! Similarly, an ineffective kick can actually slow a swimmer down. Participants will polish their kicking to become stronger and faster. Your swimmer will learn about both the technique and timing of each kick. The clinicians will work with the swimmers to combine their new and improved kick with great body position to move more efficiently through the water.
• TEMPO: When sprinting short races, young swimmers often tend to take too many strokes (“spin their wheels”) and not “hold onto the water”. At this camp, we will find the appropriate tempo to maximize their own personal speed.

Session 2: THE FIFTH STROKE - UNDERWATER DOLPHIN KICKING

In the 2nd session of this camp, 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 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.
• BREAKOUT REINFORCEMENT: We will focus on reinforcing the techniques practiced during Session 3 with your swimmers.

Session 3: THE ESSENTIALS FOR SPRINTING - SKILLS FOR FASTER RACING

During session 3, your swimmer will apply the skills practiced on the first day to crucial segments of every sprint race, starting with the push off the wall. They will focus on maximizing momentum and maintaining an optimal body position, followed by refining their breakouts to ensure smooth transitions from underwater to surface swimming. The session will also emphasize finishes and all-out sprinting drills, helping swimmers build confidence and proficiency as they prepare for competition.

• SPRINTING: During session 1, your swimmer worked on body position, tempo and stroke length. Today we are going to apply those skills to swimming “all out” on top of the water with efficiency and power.
• WALLS!: Approaching the wall at top speed in preparation for the fastest turn is vital. Swimmers will work on techniques to get in and out of every wall faster!
• SPRINTING APPLICATION: Swimmers at this session will work on applying their newly developed skills during racing scenarios. As with all the other segments of this camp, the clinicians will provide feedback for your swimmer to take home and apply at upcoming practices and meets.
• FINISHES: 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 about 10 yards from the wall. A well-timed finish is also a valuable attribute for swimmers competing on relays, so that the next person can time their start with precision.

Session 4: FAST STARTS

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 throughout the first three sessions of this swim camp, will give swimmers a distinct competitive edge!

• 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!
• 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!