Rockville, MD Swim Camp Series for Ages 14 & Over
Lakewood Country Club
13901 Glen Mill Rd,
Rockville,
MD 20850
- days
- hours
- minutes
- seconds
Introduction
Fitter & Faster is producing two swim camps for competitive swimmers ages 14 & over at the Lakewood Country Club in Rockville, Maryland during December 2024 & February 2025! See below for additional swim camps in Rockville, MD.
ROCKVILLE, MARYLAND SWIM CAMP SERIES (Ages 14 & Over)
-> Crossover Turns & IM Transitions Clinic (December 29, 2024)
-> Championship Preparation: Underwaters & Turns Swim Camp (February 16 & 17, 2025)
Click the “Curriculum Menu” below for details on each swim camp!
-> Availability in each session of the swim camp is limited to 24 participants to ensure the highest level learning experience.
-> SAVE when you purchase an "Entire Camp Bundle” for your swimmer.
ADDITIONAL SWIM CAMPS IN ROCKVILLE, MD:
-> Ages 7 to 10
-> Ages 11 to 13
Select a curriculum below
CROSS-OVER TURNS & IM TRANSITIONS: December 29, 2024
Maximize your IM speed and efficiency with this specialized swim clinic focused on mastering crossover turns and IM transitions. Our expert coaches will break down the mechanics of these crucial skills, helping swimmers seamlessly transition between strokes and gain valuable time. Through targeted drills and personalized instruction, swimmers will refine their IM turning technique and develop the precision needed to conquer the IM crossover and transitions with confidence.
- CROSSOVER TURNS: The back to breast cross-over turn is an expected skill for all swimmers going to college and is essential to racing IMs successfully at the highest level. Crossover turns are also the least practiced and the most disqualified skill for athletes of all levels. Swimmers will work with our Elite Clinicians to refine this critical technique, ensuring a quick pivotal turn and minimizing the risk of disqualification during competitions.
- CROSSOVER WITH EITHER ARM: Even elite swimmers typically have a weak turning side in their crossovers that they are working to improve. Participants in this session will learn, refine, and practice their cross-over turn to give them a leg up on the competition.
- THE APPROACH: In the crossover turn, most DQ’s happen due to mistimed approaches and loss of momentum into the wall. Participants will learn to maintain their speed into the touch (with both hands) and how to properly position their head to avoid disqualification.
- ROTATION: Participants will learn the proper mechanics of rotation and foot placement to execute the crossover turn with speed and agility.
- PULLOUT: Many swimmers choose to sacrifice the quality of their Breaststroke underwater pullout when executing the cross-over turning, losing most of the advantage gained. Participants will learn how to maximize the strength of their push-off and underwater pullout.
CHAMPIONSHIP PREPARATION: UNDERWATERS & TURNS SWIM CAMP: February 16 & February 17, 2025
Championship season is right around the corner! This swim camp focuses on elevating the essential skills of underwaters and turns, giving your swimmer the edge they need to swim faster and shave seconds off their times at those crucial qualifying and championship meets. Our elite clinicians will guide swimmers through drills and techniques to maximize their speed and efficiency, helping them achieve peak performance when it matters most.
- Day 1 (Sunday, February 16): THE FIFTH STROKE - UNDERWATER DOLPHIN KICKING: The best breaststrokers are faster under the water than on the surface! Swimmers will polish up the components and sequence of movements that make up a fast underwater breaststroke pullout.
- 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 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 (Monday, February 17): 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: 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”.
- 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 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.
DECEMBER START TIMES:
- DAY 1: Check in 5:45 PM. Camp: 6-9 PM
- DAY 1: Check in 10:45 M. Camp: 11-2 PM
- DAY 2: Check in 2:15 PM. Camp: 2:30-5:30PM
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!
Rachel Bernhardt
Rachel enjoys teaching stroke technique and sharing her insight on mindset and nutrition! She puts out positive, happy energy at the camps, sharing the mantra “happy swimmers equal fast swimmers.” Don't miss the chance to learn from Rachel!
Inquisitive, Educated Swimmers are Faster Swimmers! Sign up today!
