In this two-day swim camp, your swimmer will receive world-class guidance from elite clinicians at Fitter & Faster, focusing on enhancing breaststroke efficiency and technique, as well as sprinting faster! On Day 1, your swimmer will refine their breaststroke skills, emphasizing timing and the ability to minimize resistance—hallmarks of efficient, powerful swimmers. Day 2 will shift to the essentials of sprinting, where participants will learn how to maximize their speed and power in the water. This is an invaluable opportunity for your swimmer to develop the habits needed for peak performance in their races!

Day 1 (Saturday, January 25): BREASTSTROKE TECHNIQUE

Out of the eight finalists at the Olympic Games, you might see eight different styles of breaststroke! A swimmer's timing and ability to eliminate resistance are hallmarks of an efficient and powerful breaststroker. 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!

• BODYLINE: A breaststroke 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. Elite breaststrokers focus on minimizing drag by “catching water” on their hands and feet as quickly as possible, so they can shoot back into a “straight bodyline” where they can glide at top speed.
• KICK: The kick creates a lot of the power in breaststroke. Swimmers need to keep their knees high in the water and snap their feet quickly around and back to create a powerful kick. Our clinicians will work with participants to strengthen their kick for the ultimate propulsion forward!
• PULL: The name of the game in breaststroke is to create as much propulsion as possible in the pull while minimizing resistance… and then quickly getting back into a straight bodyline to establish a high-speed glide. Participants at this session will focus on setting up a proper "catch" and keeping their hands and elbows high on the water throughout the entire pull. The techniques your swimmer will practice will minimize resistance and enable them to maintain forward momentum for the fastest breaststroke.
• TIMING: Fast, flowing breaststroke is the result of proper timing between a swimmer’s hands and feet. Establishing proper timing in your swimmer’s breaststroke will allow for more fluidity, power, and speed. Participants in this session will learn how elite swimmers time their breaststroke for ultimate efficiency and the fastest races.

Day 2 (Sunday, January 26): THE ESSENTIALS OF SPRINTING

Swimming fast requires good technique, efficiency, power, and a hardworking athlete. Participants in this session will advance their skills that apply to fast swimming in every stroke. Now is the time for swimmers to establish and cultivate habits to swim their shorter races as fast as possible, with good technique that will position them for success as they mature.

• 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.
• 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 session, we will find the appropriate tempo to maximize their own personal speed.
• BREAKOUTS: Many swimmers add movement within their breakout that creates drag and destroys all of the power created during their underwaters. Participants will work on timing their breakouts to accelerate into each lap.
• 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!
• 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 session, 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.
• SPRINTING: Earlier in the session, your swimmer worked on body position, tempo, and stroke length. Now, we are going to apply those skills to swimming “all out” on top of the water with efficiency and power.
• SPRINTING & PACING 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.