FAST STARTS, TURNS, UNDERWATERS & MORE SWIM CAMP: January 31 & February 1, 2026

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, directly impacts their speed and distance they travel in the water before taking their first stroke!

Day 1 (Saturday, January 31, 2026)
• 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.
• Check-in: 3:45 PM, Camp: 4 - 6:30 PM
• 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 swimmers' 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 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 camp, participants will focus on perfecting their breakout timing to maintain momentum and power into each lap.
Day 2 (Sunday, February 1, 2026)
• 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!
• Check-in: 1 PM, Camp: 1:15 - 3:45 PM
• 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 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.

FAST BUTTERFLY & BREASTSTROKE SWIM CAMP: April 18 & April 19, 2026

Butterfly and breaststroke are known as the "short-axis" strokes because the power comes from undulation around the hips. The potential for large drag forces means these strokes require a high degree of technical precision and body control to maintain efficiency. This camp builds on the natural connection between the two strokes to enhance technical development in both. Over two days, your swimmer, no matter their level, will improve their butterfly and breaststroke technique, racing and training skills!

Day 1 (Saturday, April 18, 2026)
• BUTTERFLY TECHNIQUE : We want your swimmer to establish a rhythmic butterfly. Today we will practice various drills and skills that will enable your swimmer to have flowing hips and a long, more powerful butterfly stroke.
• Check-in: 3:45 PM, Camp: 4 - 6:30 PM
• Bodyline: A butterfly 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. As swimmers mature in the sport and grow physically, their body position shifts and bad habits can emerge. 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 butterfly strokes.
• 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.
• Pull: Long and smooth strokes allow swimmers to have a more efficient and fluid butterfly. The pull in butterfly keeps a swimmer accelerating forward. Your clinicians will work with participants to establish an early vertical forearm, “the catch”, enabling the swimmers to put immediate pressure back on the water. Properly completing the stroke keeps the swimmer moving forward efficiently and fast.
• Breath: The timing of the breath in butterfly has a direct relationship on a swimmer’s body position, pull, kick and TIMES! At this camp, we will work with participants on breathing with their chin low to the water... and WHEN to breathe in their stroke cycle so that they develop the most efficient stroke possible!
Day 2 (Sunday, April 19, 2026)
• 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!
• Check-in: 1 PM, Camp: 1:15 - 3:45 PM
• 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.

FAST FREESTYLE & BACKSTROKE TECHNIQUE SWIM CAMP: September 26 & September 27, 2026

Freestyle and backstroke are referred to as “long-axis” strokes because they rely on the rotation of the hips and shoulders around the spine to generate power. This camp builds on the natural connection between the two strokes–including bodyline, flutter kick, and a high elbow catch–to enhance technical development in both. Your swimmer will also explore what makes these strokes different, unlocking some key understanding to help them swim both strokes faster and more efficiently.

Day 1 (Saturday, September 26, 2026)
• FREESTYLE TECHNIQUE: Whether your swimmer is just learning freestyle or already competing at the high school level, it’s never too late to build strong habits. In this session, your swimmer will work on bodyline, rotation, breathing, kick, and pull—five key elements that contribute to an efficient, powerful freestyle.
• Check-in: 3:45 PM, Camp: 4 - 6:30 PM
• Bodyline: A streamlined body position is the foundation of a fast freestyle. Even small adjustments to head, neck, or back alignment can make a significant difference. As swimmers grow and mature, they often develop habits that disrupt bodyline. Your swimmer will learn how to maintain proper posture and engage the core to stay long and hydrodynamic through every stroke.
• Breathing: Efficient breathing is a challenge but critical to maintaining bodyline. Lifting the head too high causes hips to drop and drag to increase. Clinicians will work with participants to keep the head low and horizontal during the breath, using controlled rotation of the neck and body for a smooth, quick inhale.
• Rotation: Freestyle is most powerful when the swimmer rotates around their spine with each stroke. Rotation allows swimmers to use their back and core muscles during the pull, making the stroke stronger and more sustainable. Your swimmer will learn how to glide on one side and initiate rotation as the pulling hand begins its movement.
• Kicking: The kick is the motor of freestyle. Swimmers must drive from the hips and knees with good timing and control. This session will help your swimmer understand how to adjust kick tempo and power to provide speed when they want or need it.
• Pull: Clinicians will teach participants to establish a “high elbow catch,” also known as early vertical forearm, to apply pressure to the water immediately. Swimmers will then work on pushing water directly back towards their feet with sustained leverage, engaging large muscle groups for a powerful finish to each stroke.
Day 2 (Sunday, September 27, 2026)
• 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.
• Check-in: 1 PM, Camp: 1:15 - 3:45 PM
• Bodyline: 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.

VIDEO FILMING & ANALYSIS: September 26

Since so much of the stroke happens below water – it is incredibly important to see what’s going on below the surface! Small adjustments to your stroke can lead to big time drops! This is your opportunity to get beautiful footage of your stroke and get analysis from an expert… and you can review with your coach as well!

https://player.vimeo.com/video/796691983?h=1827cea720&badge=0&autopause=0&player_id=0&app_id=58479

Day 1 (Saturday, September 26, 2026)
• VIDEO FILMING & ANALYSIS: TOP INTRO: Fitter & Faster is producing an Elite Video Analysis Session on XXX in XXX! Sign up to get the same video analysis as the Pros! Competitive age group swimmers and adults will have their strokes filmed at strategic angles below the surface! After the filming your video will be analyzed with voice over and graphics on the actual video by Scott Colby, a former Performance Development Advisor for USA Swimming. Coach Colby spent 13 years working with America's top swimmers and coaches at USA Swimming Championship meets. He provided them with feedback and detailed video analysis of strokes and races. Now, he will do it for you! Scroll down for more details on Video Filming & Analysis as well as an informative video clip that provides an overview of what you can expect during this camp! IN THE ACTUAL CURRICULUM: Since so much of the stroke happens below water – it is incredibly important to see what’s going on below the surface! Small adjustments to your stroke can lead to big time drops! This is your opportunity to get beautiful footage of your stroke and get analysis from an expert… and you can review with your coach as well!
• Check-in: 4 PM, Camp: 4:15 - 6:15 PM
• YOUR ELITE STROKE ANALYZER: Coach Colby spent 13 years working with America's top swimmers and coaches at USA Swimming Championship meets. He provided them with feedback and detailed video analysis of strokes and races. Now, he will do it for you!
• ANALYSIS: Our Fitter and Faster expert will use a video analysis application to record their comments on your technique. They will use slow motion, pause the video at specific points, and draw on the swimmer's video all while explaining where opportunities for improvement are. Each stroke will have approximately 3 to 5 minutes of expert commentary that you can review with your coaches at home!
• DRILL RECOMMENDATIONS: You will receive recommendations for drills to correct the technique of each swimmer.
• SIGN UP: Select to have one stroke filmed. Or, SAVE by choosing to have all four strokes filmed. The "multi-stroke options" are for individual swimmers and cannot be split.
• ARRIVING AT THE POOL (Retain your order number): You will receive an e-mail approximately one week before the filming session with the specific time for your swimmer to check in, warm up, and be filmed. Please retain your order number - this is how swimmers will be identified on that schedule. When you arrive at the pool, you will be greeted by Fitter & Faster staff who will provide you instructions on the filming process.
• WARM UP: Participants will have an opportunity to warm up before filming.
• FILMING: Our camera operator will have you swim two 25s at a strong pace of each stroke purchased (1 stroke or all 4 strokes). The filming of each stroke will take about three minutes. The video will capture a side angle and a front angle below the water to get an accurate view of your technique.
• SESSION LENGTH: Depending on the number of strokes you are getting recorded, your session time will run between 5 and 15 minutes.
• TIMELINE: All videos will be analyzed and returned within 14 days of the camp. The analyzed videos along with the original video will be sent via email for you to keep!