Springfield, VA Swim Camp Series for Ages 10 to 12

The St. James
6805 Industrial Rd, Springfield, VA 22151

Countdown

9days
07hours
38minutes
31seconds

Introduction

Fitter & Faster is producing a series of swim camps for competitive swimmers ages 10 to 12 at the state-of-the-art facility The St. James, in Springfield, Virginia in December of 2024 and throughout 2025. Below, you'll also find links to additional swim camps for swimmers of other ages in Springfield.

SPRINGFIELD, VIRGINIA SWIM CAMP SERIES (Ages 10 to 12)
-> Championship Preparation: Starts, Turns, Underwaters & More Swim Camp (December 27-29, 2024)
-> Comprehensive Breaststroke Racing with IM Transitions Swim Camp (February 15-17, 2025)
-> Comprehensive Backstroke Racing Swim Camp (April 12 & 13, 2025)
-> Fast Underwaters, Starts & Turns Swim Camp (May 24-26, 2025)
-> Comprehensive Butterfly Racing Swim Camp (July 26 & 27, 2025)
-> Comprehensive Freestyle Racing Swim Camp (August 23 & 24, 2025)
-> Crossover Turns Swim Clinic (November 29, 2025)
-> Fast Turns, Starts & Relay Exchanges Swim Camp (December 27-29, 2025)

VIDEO FILMING & ANALYSIS
April 12, 2025 (4:30-7 PM): Provide your swimmer with the chance to receive professional video analysis of their stroke, just like the pros. Choose to have one stroke filmed and analyzed with a single registration, or save by selecting the April Camp + Video Bundle, which includes both days of the swim camp along with filming and analysis of all four strokes.

Click the “Curriculum Menu” below for details on each swim camp and video session.
-> Availability in each session 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 FOR OTHER AGES IN SPRINGFIELD:

Select a curriculum below

CHAMPIONSHIP PREPARATION SWIM CAMP: December 27 - December 29, 2024

COMPREHENSIVE BREASTSTROKE RACING W/ IM TRANSITIONS SWIM CAMP: February 15 - February 17, 2025

COMPREHENSIVE BACKSTROKE RACING SWIM CAMP: April 12 & April 13, 2025

VIDEO FILMING & ANALYSIS: April 12, 2025

FAST UNDERWATERS, STARTS & TURNS SWIM CAMP: May 24 - May 26, 2025

COMPREHENSIVE BUTTERFLY RACING SWIM CAMP: July 26 & July 27, 2025

COMPREHENSIVE FREESTYLE RACING SWIM CAMP: August 23 & August 24, 2025

CROSSOVER TURNS SWIM CLINIC: November 29, 2025

FAST TURNS, STARTS & RELAY EXCHANGES SWIM CAMP: December 27 - December 29, 2025

Curriculum

Session TimesSession Times & Groups

CHAMPIONSHIP PREPARATION SWIM CAMP: December 27 - December 29, 2024

Equip your swimmer for success at championship meets and qualifying events with this three-day swim camp! Participants will work with our world-class clinicians to strengthen the fastest parts of every race: starts, turns, underwaters, finishes, and more. Over the course of the camp, your swimmer will refine essential skills like starts, underwater dolphin kicking, breakouts, turns, and finishes—all of which are crucial for gaining ground and racing efficiently. These techniques will help your swimmer build speed and confidence heading into their next big meet!

Day 1 (Friday, December 27): THE FIFTH STROKE - UNDERWATERS: In the first session, our Elite Clinicians will work with participants to enhance the fastest sequence for each race lap: streamlines, underwater dolphin kicks & breakouts. Finessing these techniques not only reduces drag and enhances efficiency, but also contributes significantly to overall speed and performance in the water!
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 gain 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 (Saturday, December 28): FAST STARTS: In this session, swimmers will work on executing fast starts and carrying momentum through their breakouts. The skill of generating explosive power at the start while effortlessly integrating the skills developed on session 1 will give swimmers a distinct competitive edge!
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 swimmer's overall race!
Streamline, Underwater Dolphin Kicking, Breakout Progression: At this session, participants will continue to work on the progression covered during session 1.
Relay Exchanges: Relay exchanges have two advantages over traditional starts. First, you can generate greater momentum by stepping forward with a strong arm swing. Second, reaction time can be almost eliminated with a well-timed relay "exchange". At this camp, your swimmer will learn skills that the best swimmers in the world use to both leave the block with great momentum, and to time the exchange just right while avoiding disqualification!
Backstroke Starts: During this session, swimmers will work closely with elite clinicians to actively learn and practice high-performance backstroke starts. Participants will refine their foot, arm, and body positions, focusing on the technique of powering off the wall with an arched form, to seamlessly slice through the water with maximum efficiency.
Day 3 (Sunday, December 29): 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 not actually “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 during session 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.

COMPREHENSIVE BREASTSTROKE RACING W/ IM TRANSITIONS SWIM CAMP: February 15 - February 17, 2025

This 3-day camp, designed for swimmers ages 10 to 12, will focus on building the skills needed for faster, more efficient breaststroke races—and quicker IMs. Day 1 will focus on mastering breaststroke technique to lay the foundation for better racing. Day 2 will sharpen racing strategies and skills, while Day 3 will concentrate on perfecting IM transitions, helping swimmers seamlessly move between strokes for faster overall times.

DAY 1 (Saturday, February 15): BREASTSTROKE TECHNIQUE: We want your swimmer to establish a well-timed breaststroke. Today we will practice various drills and skills that will enable your swimmer to have flowing hips, a powerful kick and a long, flowing stroke.
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, February 16): BREASTSTROKE RACING TRAINING AND SKILLS: On the first day of this camp swimmers worked on techniques to implement an efficient breaststroke. On Day 2 we will work on applying speed to their breaststroke! Our objective is to get your swimmer to maintain their technique with distance per stroke, tempo, and flowing speed.
Tempo: Tempo in breaststroke is the rate at which a swimmer can get back into the proper bodyline to establish a high-speed glide. When swimming breaststroke races, many athletes tend to take too many strokes without ever getting into the proper bodyline. At this camp we will explore different tempos that are sustainable for any distance and allow for the proper glide between strokes.
Distance Per Stroke: One way to increase efficiency is to take fewer strokes. Counting the number of strokes a swimmer takes per lap, while improving technique to decrease that number, will enable them to be more efficient and even conserve energy. At this session, participants will discover how changing speeds might change their stroke-count, but should not change the effectiveness of each stroke.
Pacing: A breaststroker’s pace is going to change during a race and from distance to distance. When swimming breaststroke, your swimmer can learn to measure their pace using tempo and distance per stroke. At this session we will practice race strategy pacing for all breaststroke events.
Breaststroke Pullouts: The breaststroke pullout is an important and unique part of every breaststroke race. We will work with participants on minimizing resistance in their pull-outs and establishing maximum speed. The pullout can be used strategically, depending on the distance of the race, to cover more ground before breaking out.
Training Breaststroke: At the end of this session your swimmer will do a short and fast swim set to practice everything they have learned over the past two days.
DAY 3 (Monday, February 17): IM TRANSITIONS: IM transitions are the fastest and most critical part of the race, but they require dedicated practice to master. With guidance from our world class clinicians, swimmers will refine their technique, gaining the skills necessary to execute smooth, efficient turns and swim faster, ensuring they're fully prepared for race-day performance.
IM Transitions: The back-to-breast transition has a couple of ways that swimmers can approach it. Our elite clinicians will work with participants to finesse their IM transitions and explore different types of transition turns to have the tools to go from the backstroke to the breaststroke leg the fastest way possible!
Crossover Turns: The crossover turn is the fastest and most efficient way to transition from backstroke to breaststroke in IM races. It is also the least practiced and most disqualified skill in swimming. Our elite clinicians will work closely with swimmers to fine-tune this technique, focusing on the details that make a crossover turn smooth and fast. Participants will learn how to properly time their rotation, position their arms, and maintain momentum through the turn to minimize resistance and carry maximum speed into the breaststroke leg. By honing their crossover turns, swimmers will be better prepared to execute this transition quickly and legally, giving them a significant edge in competition.
Open Turns: Swimmers will work on transitioning all of their speed and momentum from the butterfly leg into their backstroke leg through a snappy, tight open turn. If swimmers go through the motions of an open turn or have bad technique, they can lose valuable time in a race!
Underwater Dolphin KickingUnderwater Dolphin Kicking: Swimmers who attend the butterfly camp will also work on the underwater dolphin kick. The fastest swimmers know how to weaponize their dolphin kicking. It is undeniably the fastest way to move through the water! Understanding the importance of streamlined, underwater speed and applying it is vital for every swimmer!
Breaststroke Pullout: Swimmers who attend the Breaststroke camp will also work on their breaststroke pullouts. The best breaststrokers are faster under the water than on the surface! With the proper body position and timing, a swimmer's pullout will take them almost to the other side of the pool. Participants will practice how to utilize this skill in their breaststroke swims!

COMPREHENSIVE BACKSTROKE RACING SWIM CAMP: April 12 & April 13, 2025

Over two days, your swimmer will work with Fitter & Faster's world-class clinicians to elevate their backstroke. They'll focus on refining bodyline, catch, kick, and pull for improved efficiency. They'll then explore strategies for tempo, stroke length, and efficiency to enhance their racing performance. Whether your swimmer is new to backstroke or looking to refine their technique, this camp offers valuable insights to help them progress in the pool.

DAY 1 (Saturday, April 12): BACKSTROKE TECHNIQUE: Cultivating good habits to swim high level backstroke begins as soon as you learn the stroke. Even if your swimmer is already in high school - it’s never too late to begin practicing techniques that will drastically improve their efficiency, power and times. Today, your swimmer will work on techniques to strengthen their bodyline, catch, kick, and pull - resulting in faster backstroke races.
Bodyline: 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.
DAY 2 (Sunday, April 13): BACKSTROKE RACING AND TRAINING SKILLS: On Day 1, participants practiced high performance backstroke techniques. On day 2, they'll leverage these skills to develop strong racing and training habits. Learning to prioritize tempo and length of stroke, while maintaining efficiency has a huge impact on maximizing speed in backstroke.
Stroke Length: A long 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: Tempo is the rate at which a swimmer is moving their arms and legs. When sprinting short races many swimmers often tend to take too many strokes (“spin their wheels”) and not “hold onto the water”. At this camp we will explore different tempos that suit your swimmer for their backstroke races.
Pacing/Control: A swimmer’s tempo will change depending on the backstroke race that they are swimming. It may also change at different points during the same race! Your elite clinician will teach participants how to manipulate their tempo, speed and energy at different points in a race. This is called Pacing or “Control”.
Backstroke Starts: The fastest part of every single race is the start - that’s no different for backstroke! Your swimmer is going to learn and practice starting a high performance backstroke race. We’re going to work on a “clean”, fast water entry in which the athlete carries the momentum from the start into their streamline, underwater dolphin kicking and breakout.
Speed Set: At the end of this session your swimmer will do a short and fast swim set to practice everything they have learned over the past two days.

VIDEO FILMING & ANALYSIS: April 12, 2025

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!

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 LEGNTH: 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!

FAST UNDERWATERS, STARTS & TURNS SWIM CAMP: May 24 - May 26, 2025

Over the course of 3 days, participants will work with our world-class clinicians to refine and strengthen the fastest and most impactful elements of every race: starts, underwater dolphin kicking, turns, and breakouts. These critical moments not only shape race outcomes, but also offer swimmers the greatest opportunity to cover the most distance with the least effort—just like the elite athletes who make these skills look effortless.

DAY 1 (Saturday, May 24): THE FIFTH STROKE - UNDERWATER DOLPHIN KICKING: Why do elite swimmers have faster times in “short course” pools than in “long course” pools? It’s the power they’re able to generate from the walls, leading into the fastest sequence in every lap of a race: streamline -> underwater dolphin kick -> breakout!
Streamline: The streamline - if done properly - will be 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, May 25): FAST STARTS: The better a swimmer’s technique is off the starting block, the more speed they will carry into the water. Day 2 of this swim camp will help your swimmer improve their start, underwater dolphin kicking and breakouts!
Block Start: 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.
Backstroke Starts & Water Entry: Your swimmer is going to learn and practice starting a high performance backstroke race. We’re going to work on a “clean”, fast water entry in which the athlete carries the momentum from the start into their streamline, underwater dolphin kicking and breakout.
Relay Exchanges: In relays, reaction time is crucial! At this camp your swimmer will learn skills that the best swimmers in the world use to time the “exchange” just right! If we react too quickly, we’ll start before the other swimmer finishes - and we’ll get disqualified. If we start too slow, we can lose our positioning in a race! Learning the proper technique for a well-timed start and an explosive relay dive will make your swimmer a valuable teammate.
DAY 3 (Monday, May 26): 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.

COMPREHENSIVE BUTTERFLY RACING SWIM CAMP: July 26 & July 27, 2025

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! No matter your swimmer’s level, this 2-day camp will strengthen their butterfly technique, racing and training skills that will lead to faster and more efficient butterfly races!

DAY 1 (Saturday, July 26): 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, powerful butterfly stroke.
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 27): BUTTERFLY RACING AND TRAINING SKILLS: On the first day of this camp swimmers worked on skills to implement a solid, efficient butterfly stroke. On Day 2 we will work on racing skills and apply speed to their butterfly. Your swimmer's elite clinicians will work with participants on maintaining their technique by developing proper distance per stroke, appropriate race tempo, and training for a faster and stronger butterfly.
Stroke Length: Lengthening your swimmer’s butterfly stroke will enable them to “catch” and hold onto more water to propel them as they swim. In butterfly, it is particularly important to establish a “rhythmic flow”. We will teach participants how to stay long and avoid a short butterfly stroke that is inefficient and not sustainable for very long. The clinicians will work with participants on this important skill for swimming fast butterfly.
Tempo: Tempo in butterfly is the rate at which a swimmer is moving their arms and hips. When swimming butterfly races many athletes tend to take too many short strokes (“spin their wheels”) and not “hold onto the water”. At this camp we will explore different tempos that are sustainable for any distance your swimmer is racing.
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.
Speed Set: At the end of this session your swimmer will do a short and fast swim set to practice everything they have learned over the past two days.

COMPREHENSIVE FREESTYLE RACING SWIM CAMP: August 23 & August 24, 2025

Freestyle is the first stroke we learn. It’s the stroke we swim the most at practice. There are more freestyle races and relays at meets... and it is the fastest stroke to move through the water. As with any other stroke, the more efficient and powerful your technique - the more success you will experience with your practices and freestyle races as your career progresses. Over two days, your swimmer, no matter their level, will improve their freestyle technique, racing and training skills!

DAY 1 (Saturday, August 23): FREESTYLE TECHNIQUE: Cultivating good habits to swim high level freestyle begins as soon as you learn the stroke. Even if your swimmer is already in high school - it’s never too late to begin practicing techniques that will drastically improve their efficiency, power and times. Today, your swimmer will work on techniques to strengthen their bodyline, catch, kick, pull, and breathing pattern.
Bodyline: A freestyle race is going to be fastest with the 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 often bad habits are created. 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 strokes.
Rotation: Freestyle is fastest and most efficient when a swimmer’s body is “rotating” around their spine with each stroke. This part of swimming freestyle 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 freestyle.
Kicking: A swimmer’s kick is the motor behind their freestyle! 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: The pull in freestyle 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.
DAY 2 (Sunday, August 24): FREESTYLE RACING AND TRAINING SKILLS: The technique for swimming a fast freestyle race changes depending on the distance. Learning to prioritize tempo and length of stroke, while maintaining efficiency has a huge impact on maximizing speed for sprints or increasing endurance for distance races.
Stroke Length: A long 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: Tempo is the rate at which a swimmer is moving their arms and legs. When sprinting short races many swimmers often tend to take too many strokes (“spin their wheels”) and not “hold onto the water”. At this camp we will explore different tempos that suit your swimmer for different distances.
Pacing/Control: A swimmer’s tempo will change depending on the race that they are swimming. It may also change at different points during the same race! Your elite clinician will teach participants how to manipulate their tempo, speed and energy at different points in a race. This is called Pacing or “Control”.
Breathing Pattern: Establishing a breathing pattern will help the swimmer stay focused and relaxed during their swim. It will also help them finish the race with enough oxygen to close the race at full speed.
Speed Set: At the end of this session your swimmer will do a short and fast swim set to practice everything they have learned over the past two days.

FAST TURNS, STARTS & RELAY EXCHANGES SWIM CAMP: December 27 - December 29, 2025

The momentum generated from explosive starts and turns is the FASTEST that top age group and elite swimmers experience in a race! The more efficient, powerful, and hydrodynamic your swimmer is, the greater the speed and distance they can cover in the water before taking their first stroke. Swimmers will work with elite clinicians to refine fast, efficient starts, turns, and relay exchanges, focusing on smooth transitions that maximize momentum and reaction time advantages, ensuring they gain every possible edge in competition

DAY 1 (Saturday, December 27): FLIP TURNS & OPEN TURNS: Quick, powerful turns 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. Executing a great turn doesn’t end when a swimmer pushes off the wall. We will work with your swimmer on their streamline, dolphin kicks, and breakouts. 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: 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!
DAY 2 (Sunday, December 28): STARTS, UNDERWATERS & BREAKOUTS: The better a swimmer’s technique is off the starting block, the more speed they will carry into the water. Day 2 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.
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 3 (Monday, December 29): RELAY EXCHANGES: Relay exchanges and crossover turns are two important skills in swimming that can make your swimmer a lot faster, but they don’t get enough practice. A quick and strong relay exchange can be the difference between winning or losing for your swimmer's team!
Relay Exchange Momentum: One advantage of relay starts is that swimmers can generate additional momentum off the blocks by moving forward both with their feet and a great arm swing. There are several different relay start techniques that are currently in competitive use (one-step, two-step, hop, and step-over). We will introduce your swimmer to different techniques in order to find the fastest for them as an individual. Finally we will work on carrying this momentum through a smooth entry and great breakout.
Relay Exchange Reaction Time: In relays, reaction time is crucial! At this camp your swimmer will learn skills that the best swimmers in the world use to time the “exchange” just right! If we react too quickly, we’ll start before the other swimmer finishes - and we’ll get disqualified. If we start too slow, we can lose our positioning in a race! Learning the proper technique for a well-timed start and an explosive relay dive will make your swimmer a valuable teammate.
Finishes: A well-timed finish is crucial for great relay exchanges. Your swimmer will learn techniques to set themselves up for a well-timed finish about 10 yards from the wall.

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!

Lead Clinician

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.

Inquisitive, Educated Swimmers are Faster Swimmers! Sign up today!

Springfield, VA Swim Camp Series for Ages 10 to 12

Introduction

Select a curriculum below

CHAMPIONSHIP PREPARATION SWIM CAMP: December 27 - December 29, 2024

COMPREHENSIVE BREASTSTROKE RACING W/ IM TRANSITIONS SWIM CAMP: February 15 - February 17, 2025

COMPREHENSIVE BACKSTROKE RACING SWIM CAMP: April 12 & April 13, 2025

VIDEO FILMING & ANALYSIS: April 12, 2025

FAST UNDERWATERS, STARTS & TURNS SWIM CAMP: May 24 - May 26, 2025

COMPREHENSIVE BUTTERFLY RACING SWIM CAMP: July 26 & July 27, 2025

COMPREHENSIVE FREESTYLE RACING SWIM CAMP: August 23 & August 24, 2025

CROSSOVER TURNS SWIM CLINIC: November 29, 2025

FAST TURNS, STARTS & RELAY EXCHANGES SWIM CAMP: December 27 - December 29, 2025

ASK QUESTIONS

WATCH THE CLINICIANS

PUT YOUR SKILLS TO THE TEST

Elite Clinician

Elite Clinician

Parent Sessions

BLACK FRIDAY SALE 2022

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Our Black Friday promotion runs from Friday, Nov 25 – Monday Nov 28!

Call us at 786-837-6880

Call us at 786-837-6880

Call us at 786-837-6880