Raleigh, North Carolina Swim Camp Series for Ages 13 & over
Silverton Swim Club
1401 Evans Rd, Cary, NC 27513
Fitter & Faster is returning to Silverton Swim Club in Raleigh, North Carolina to produce two, 2-day swim camps for competitive swimmers ages 13 & over during 2024! CLICK HERE for the swim camp page for ages 10 to 12.
RALEIGH, NC SWIM CAMP SERIES (Ages 13 & over)
-> Fast Starts, Turns, Underwaters & More Swim Camp (April 6 & 7)
-> Success Through Habit Building and Accountability Swim Camp (November 23 & 24)
Click the “Curriculum Menu” below for details about each swim camp!
-> Availability in each session is limited to ensure the best learning experience.
-> SAVE when you purchase an “Entire Camp Bundle” for your swimmer.
Select a curriculum below
EXPLOSIVE STARTS, TURNS, UNDERWATERS & MORE! - April 6 & 7
The momentum generated from an explosive start and turns are the FASTEST that 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! This swim camp will be led by Elite Clinician & Olympian Marius Kusch!
- Day 1 (Saturday, April 6): EXPLOSIVE 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.
- 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: Elite swimmers want to maximize their streamline on every single lap. So, they don’t want to 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 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.
- Day 2 (Sunday, April 7): FASTER 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: 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, 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.
EXECUTING ON RACE DAY: SUCCESS THROUGH HABIT BUILDING AND ACCOUNTABILITY - November 23 & 24
The best swimmers in the world have the best details on race day. The secret to their success is understanding that execution under the physical and mental stress of competition is the result of daily habit building and accountability. This in-water camp will focus on important details of practicing and racing that your swimmer already knows about, but may not “execute regularly”. As they swim, athletes will learn the value of building positive habits that are similar to the best athletes in the world… and how to enlist those around them to hold them accountable during training.
- DAY 1 (Saturday, Nov 23): HABIT BUILDING: How a swimmer practices directly impacts how they compete. This session will focus on athletes using their best technique and details throughout an entire workout. Your swimmer will learn the skill of building good habits and taking advantage of opportunities to execute during the routine and stress of practice.
- Putting it in Practice: The majority of the teaching will be done in the context of a pool workout. There is no better way to learn than putting things into practice. We will focus this session on 5 details where we can build great habits in a workout that will translate directly to meets. - STREAMLINE - BREATH DISCIPLINE - TURNING - FINISHES - BREAKOUTS
- Habit Formation: It takes between two and three weeks of continual use to establish a new habit. This can seem like a monumental task to a swimmer until they think about it in the context of a season or even a swimming career. If you do a great streamline off of every single wall in practice for a few short weeks, then you are set up to have a lifetime of great streamlines just like the most elite swimmers in the world.
- Habit Consistency: To build great habits, swimmers have to use proper technique at every single opportunity. Letting go of technique during the hardest set of the week or even the easy swimming during warm up can set them back in their progress. The science of nerve myelination teaches us that the more often we do something the easier and quicker we are able to do it. Many people refer to this as “muscle memory.” This is both why repeated practice of good technique leads to good technique, but also why it is so difficult to change bad habits.
- Habit Coupling: Habits are most easily adopted by coupling them with already established habits. We can use this knowledge in two ways. The first is to couple the newly desired habit with a pre-existing habit. If the last item in a swimmer’s pre-race routine is to clap their hands, we can couple this clap with visualization and execution of a powerful start. The second is to change the routine before a bad habit to stop the cycle. For example, we can trigger a better streamline by changing the motion of pushing off the wall to start a swim.
- Visualizing: Visualizing desired movements is a great and low effort way to make improvements. Vivid visualization has the same effect on the brain and body as physically executing the skill correctly. Watching a video of desired movements increases their likelihood in the future. Watching a video of errors similarly increases the likelihood of errors.
- Commitment to Good Habits: Your swimmer will leave the camp committing to themselves to continue to work their new good habits every single chance they have - just like the best swimmers in the world do!
- DAY 2 (Sunday, Nov 24): COMMITMENT TO ACCOUNTABILITY: Success is a choice made repeatedly each day in practice. Great swimmers hold themselves accountable every single day. This accountability can range from broad areas such as effort and attitude to details like streamline and breathing. This session is designed to help swimmers learn tools to hold themselves accountable and get the most out of every single workout. We will reinforce the habits from session one and expand the scope in the midst of a rigorous practice.
- Putting it in Practice: The majority of the teaching will be done in the context of a pool workout. There is no better learning than putting things into practice. GOOD HABITS: We will start by having teammates hold themselves and each other accountable for the great habits we built in the first session of the camp. PEER COACHING: The workout will then involve new technical skills and engage the swimmers in giving feedback on the execution of drills to one another. Swimmers will work on staying focused on and reminding one another to follow the intent of the workout such as consistent kicking and negative splitting. EFFORT ACCOUNTABILITY AND THE POWER OF TEAM: The workout will conclude with a challenging set and provide opportunities for the swimmers to encourage one another and feel the power of a team working together to achieve greatness. They can take this special feeling home to their club or school.
- Mindfulness: Mindfulness is being aware of and intentional in your actions at all times. We will work to help swimmers understand why they are doing what they are doing and be aware of it consistently. What is your purpose? How do your actions reflect your purpose? How do your actions impact those around you? We will tackle all of these questions.
- Correction Without Shame: Strong negative emotions associated with errors only serve to either reinforce the error (similar to reviewing video of poor technique) or lead to feelings of hopelessness and further errors. The key is for the swimmer to allow themselves to be corrected without feeling shame. Successful people take note of corrections and make the corrections without shaming themselves.
- Enlisting Your Coach: The purpose of a coach is to help swimmers achieve their goals. This partnership is easy to lose sight of in the day to day. Listening and acting on a coach’s advice at practice will not only help a swimmer be better, but will also increase the amount of feedback they receive in the future. We will teach athletes the skill of accepting feedback and how to get the most out of the coach-athlete relationship.
- Enlisting Your Teammates: Did your swimmer forget to put their head down at the finish? Are they having a difficult day and feeling checked-out at practice? A teammate can be the first line of accountability back to engagement. We will teach your swimmer how to empower their teammates to help hold them accountable. We will also teach them how to help hold others accountable in a productive and positive way.
- The Power of Team: The gold standard in accountability is a full team invested in one another's success and holding one another accountable. Our training session will build and demonstrate the power of a team.
- Commitment to Accountability: Your swimmer will leave the camp committing to hold themselves accountable in practice each and every day. They will also be committing to helping those around them who make that choice also.
SESSION START TIMES FOR BOTH CAMPS: Check in 4:45 PM, Camp 5-8 PM Suggested Participants: Our top priority is to provide a world-class learning experience for all participants at all of our camps. This camp has sessions for swimmers ages 13 & over. Participants will range from one-year of competitive swimming experience to AAAA times and faster. If you are the parent of a child under the age of 13, CLICK HERE!
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!
Marius Kusch is an Olympian and 19-time NCAA Champion. He brings years of experience in international competition, and passion for the sport, to the pool. Marius strives to foster a love of swimming in young athletes, and encourages Fitter & Faster camp participants to develop good habits from an early age. Sign up for a camp with Marius today!
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.