Fast Butterfly & Backstroke Technique Swim Camp (Ages 12 & Over)
Sonoma State University Pool
1801 East Cotati Ave,
Rohnert Park,
CA 94928
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Introducción
Fitter & Faster is producing a 2-day swim camp for competitive swimmers ages 12 & over at the Sonoma State University Pool in Rohnert Park, California, on July 12 & 13, 2025! Click here for the swim camp page for ages 9 to 11.
FAST BUTTERFLY & BACKSTROKE TECHNIQUE SWIM CAMP (Ages 12 & Over)
DAY 1 (Saturday, July 12): Butterfly Technique
DAY 2 (Sunday, July 13): Backstroke Technique
Scroll down for details on the curriculum!
-> Availability in each session is limited to 24 participants to ensure the highest level learning experience.
-> SAVE when you purchase the “Entire Camp Bundle” for your swimmer.
SESSION START TIMES FOR BOTH DAYS: Check-in 8:45 AM, Camp 9-12 PM
Participantes sugeridos
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 12 & older. Participants will range from one-year of competitive swimming experience to AAAA times and faster. If you are the parent of a swimmer under the age of 12, click here!
Plan de estudios
This 2-day camp is designed to take your butterfly and backstroke to the next level—boosting speed, refining technique, and building the confidence to excel in your races and power through the first half of your IMs. With a focus on stroke mechanics and body position, swimmers will leave feeling faster, more efficient, and ready to perform at their best.
DAY 1 (Saturday, July 12): BUTTERFLY TECHNIQUE
At the highest level of swimming, butterfly is the second fastest stroke and beautiful to watch because of its rhythmic and powerful strokes. There are some complexities to establishing a smooth, rhythmic fly, but with practice and attention to detail your swimmer can master the stroke and begin swimming it for longer distances and at very fast speeds!
- 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, July 13): BACKSTROKE TECHNIQUE
To excel in the backstroke, refining essential techniques like body line, catch, kick, and pull is essential. Swimmers will work with our Elite Clinicians during this session to finesse their skills, ensuring faster and more efficient performances in backstroke races!
- BODY LINE: A competitive swimmer’s bodyline is the key to fast swimming. The name of the game is to eliminate all extra movement of the body including even the slightest bobbing, wiggling. 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 backstroke.
- ROTATION: Backstroke is fastest and most efficient when a swimmer’s body is “rotating” around their spine with each stroke. This part of swimming Backstroke has a big effect on maintaining a proper bodyline. Participants will practice activating their core muscles to form a powerful connection from head to toe with every stroke - resulting in faster backstroke!
- KICK: A swimmer’s kick is the motor behind their Backstroke! There are obviously proper and improper ways to kick which we will review at the camp. Just as important, however, is practicing the complexities of how and when swimmers need to “shift gears” in their legs to become stronger and faster racers.
- PULL: Just like in freestyle, the pull in backstroke keeps a swimmer balanced and accelerating forward. Essentially the best swimmers are creating a paddle with every stroke. The clinicians will work with participants to establish an early vertical forearm “the catch”, enabling the swimmer to put immediate pressure back on the water. Properly completing the stroke keeps the swimmer moving forward efficiently and fast.
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!
Inquisitive, Educated Swimmers are Faster Swimmers! Sign up today!
