Springfield, VA Swim Camp Series for Ages 13 & over

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

Countdown
  • 52days
  • 05hours
  • 34minutes
  • 31seconds

Introduction

Fitter & Faster is returning to the beautiful, world-class facility at The St. James in Springfield, Virginia to produce three swim camps for swimmers ages 13 & over years old in 2024! We are also holding a special video filming and analysis session on April 13th! See below for additional swim camps at this location for other age groups.

2024 SWIM CAMP SERIES: Springfield, VA (Ages 13 & over)
-> Level Up! Advanced Starts, Turns & Supplemental Dryland Swim Camp (April 13 & 14)
-> Comprehensive Backstroke Racing, Starts & Turns Swim Camp (May 25-27)
-> Explosive Starts, Turns, Underwaters & More Swim Camp (July 27 & 28)
-> Additional camps throughout 2024 to be announced soon on this camp detail page.

EXCLUSIVE: VIDEO ANALYSIS
SATURDAY, April 13th (4:30-7:30 PM): Your swimmer has the opportunity to get the same video analysis of their stroke that the pros receive.

Click the “Curriculum Menu” below for details on the swim camp & video analysis.
-> Availability is limited to ensure the highest level learning experience.
-> SAVE when you purchase "Swim Camp Bundles” for your swimmer.

ADDITIONAL SWIM CAMPS IN SPRINGFIELD:
-> CLICK HERE for ages 10 to 12

Select a curriculum below

Starts Camp
LEVEL UP! CAMP: ADVANCED STARTS, TURNS, AND SUPPLEMENTAL DRYLAND - April 13 & 14
Elite Video Filming & Analysis
VIDEO FILMING & ANALYSIS - April 13
Backstroke Comprehensive Racing Camp
COMPREHENSIVE BACKSTROKE RACING, STARTS & TURNS - May 25-27
Starts Camp
EXPLOSIVE STARTS, TURNS, UNDERWATERS & MORE - July 27 & 28
Curriculum
Session TimesSession Times & Groups
Starts Camp

LEVEL UP! CAMP: ADVANCED STARTS, TURNS, AND SUPPLEMENTAL DRYLAND - April 13 & 14

Elite performers utilize techniques that are slightly different than your typical swimmer. Also, they are not only focused on improving during practice; they live their lives AS ATHLETES twenty-four hours a day. This camp will provide training and technique instruction and educate your swimmer on essential in- and out-of-the water skills that will give them a competitive edge in High School and position them for success at the National level and in college. Leading this swim camp is elite clinician: Atiba Wade!

  • DAY 1 (Saturday, April 13): PERSONAL DRYLAND & START TECHNIQUE WITH WEDGES
  • Personal Dryland: While your swimmers club likely has a dryland program focused on larger physical training, we will introduce some dryland exercises that they can do on their own with minimal physical exertion but with a dramatic impact on their performance.
  • Dynamic Warmup: First, we will teach them a dynamic warm-up that activates the muscular and neurological systems before jumping in the pool. This warm-up not only effectively warms up the swimmers but also helps prevent repetitive use injuries. They will be ready to go for both practices and meets.
  • Swimming Specific Flexibility: Next, we will focus on swimming-specific flexibility. Swimmers need great flexibility in their ankles, knees, hips, and shoulders for success. We will teach them simple exercises that can be done while studying or watching TV each day to improve their range of motion and efficiency in the water.
  • Swimming Specific Mobility: In addition to flexibility, we will also work on swimming-specific mobility. Mobility refers to the ease of moving throughout the range of motion. We will specifically focus on scapular and thoracic mobility to enhance their swimming technique.
  • Pre-habilitation: Lastly, we will incorporate prehabilitation exercises to strengthen the shoulders and groins. These exercises not only improve performance but also reduce the risk of short-term and chronic injuries. By incorporating these dryland exercises into their routine, your swimmers will see improvements in their performance and reduce the risk of injury.
  • Starts Technique W/ Wedge: In high-level meets, starting blocks are equipped with wedges and sometimes handles, which have been shown to increase the speed of the start. We will work with your swimmer to understand the differences between starting on a standard block and those with wedges and handles.
  • Differences from Typical Block Starts: We will work with swimmers to find their ideal wedge placement based on leg length, strength, and technique. The focus will be on using the wedge to maximize the momentum your swimmer generates on the block. We will also teach technique for an arm pull either with or without handles. The pull itself is intuitive, but recovery of the arms to a streamline before hitting the water is a challenge with several potential solutions. Swimmers will have the opportunity to try different approaches to see which works best for them.
  • Similarities to Standard Block Starts: We will explore several high level skills that apply to any type of forward start, particularly the leg drive and the entry. Initiating the start with a forceful push of the back leg allows a slightly delayed front leg drive to more effectively propel the body forward. The other key difference in elite swimmers' starts is the ability to carry momentum from the start into the water through a clean entry with a great streamline. There are several entry strategies that work for different swimmers and we will experiment to find the right one for your swimmer.
  • DAY 2 (Sunday, April 14): FLAT WALL OPEN TURNS & RECOVERY
  • Flat Wall Open Turns: At the junior national level and above, swimmers begin to use gutterless walls during meets. However, they rarely have the opportunity or motivation to practice these techniques throughout the season. We will work with your swimmer to understand the differences between gutter and flat wall open turns.
  • Difference From Gutter Turns: he flat wall turn requires swimmers to initiate their turns closer to the wall by allowing their momentum to carry them into the wall. The key to changing direction quickly is to generate the spin by pushing with the upper hand. This slight adjustment will also improve their open turns on a gutter wall!
  • Similarities To Gutter Turns: In addition to the differences, we will also work on high-level skills that apply to both flat wall and gutter turns. The fastest open turns are a combination of a backflip and a spin to get the feet to the wall quickly and explosively. The knee bend/foot raise from the last kick into the wall can be timed to initiate the turn smoothly and seamlessly in the rhythm of the stroke.
  • Recovery Dryland: Physiological improvements in athletes occur during the recovery phase after training. The speed at which an athlete recovers from training directly impacts the effectiveness of their training and their ability to handle higher volumes and intensities of training.
  • Post Workout Nutrition: To optimize recovery, it is important to focus on post-workout nutrition. Within 15 minutes after a workout, the muscles are primed to replenish their glycogen stores, which are essential for intense workouts. Consuming a post-workout recovery beverage with a carbohydrate to protein ratio of 3:1 or 4:1 is the best way to facilitate this process.
  • Massage & Self-Massage: Massage, both professional and self-massage techniques, have been identified as highly effective in accelerating recovery. Swimmers will have the opportunity to learn and practice self-massage techniques using tools such as percussive massagers, normatec, foam rollers, and massage sticks.
  • Sleep Hygiene: Sleep hygiene is crucial for optimal recovery. Efficient sleep is the number one source of recovery for athletes. We will discuss strategies for achieving good sleep, including the ideal length, timing, and techniques for falling asleep quickly.
  • Cold Tub & Cryotherapy: Cold tubs and cryotherapy can be beneficial for recovery, but they can also decrease the positive effects of training. We will discuss when it is appropriate to use these methods and when it is best to avoid them.
  • Compression Clothing: Compression clothing can aid in passive recovery, especially during travel. Compression garments help increase venous return to the heart, promoting better circulation and recovery.
  • Recovery Monitoring Tools: We will explore recovery monitoring tools, such as wearable technologies, that can track recovery progress. We will discuss their accuracy and how to use them to motivate better recovery habits and predict potential illness.
Elite Video Filming & Analysis

VIDEO FILMING & ANALYSIS - April 13

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!
Backstroke Comprehensive Racing Camp

COMPREHENSIVE BACKSTROKE RACING, STARTS & TURNS - May 25-27

Over 3 days, swimmers will work with Fitter and Faster's clinicians to enhance their backstroke technique and racing skills. Day 1 focuses on efficient technique, day 2 on racing skills, and day 3 on backstroke starts, turns, and underwaters. This comprehensive program aims to improve your swimmer's performance in backstroke events!

  • DAY 1 (Saturday, May 25): 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, May 26): BACKSTROKE RACING AND TRAINING SKILLS: On Day 1, participants practiced high performance backstroke techniques. Now, let’s 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”.
  • 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.
  • DAY 3 (Monday, May 27): BACKSTROKE STARTS & TURNS: On day 3, swimmers will work closely with our elite clinicians to refine their backstroke starts, underwaters, and turns. With expert guidance and individualized feedback, swimmers will develop the skills necessary to execute powerful and efficient starts, fast and precise turns, and maximize their underwater propulsion in backstroke events.
  • 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.
  • 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”.
  • 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.
Starts Camp

EXPLOSIVE STARTS, TURNS, UNDERWATERS & MORE - July 27 & 28

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!

  • Day 1 (Saturday, July 27): 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: 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 (Sunday, July 28): 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: 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!
  • 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.

SESSION START TIMES FOR ALL 3 CAMPS:

  • Check in 12:30 PM, Camp 12:45-3:45 PM
  • Video Session - April 13: 
    • Depending on the number of strokes you are getting recorded, your session time will run between 5 and 15 minutes
    • You will receive an email a week before the filming session with the specific time for your swimmer to check in, warm up, and be filmed.
    • Swimmer's scheduled time will be between 4:30-7:30 PM.
    • Elite Video Filming & Analysis is for ALL swimmers ages 10 & Over, including adults!
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 10 to 12. Participants will range from one-year of competitive swimming experience to AAAA times and faster. ADDITIONAL SWIM CAMPS IN SPRINGFIELD: -> CLICK HERE for ages 10 to 12

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 Clinicians

Atiba Wade is a strength and conditioning coach who creates programs designed for swimmer specific and athletically focused exercises that meet the demands of a competitive aquatic environment. Atiba was also a 2x Olympic Trials Qualifier and a University of Georgia All American Swimmer! Sign up for a clinic with Atiba and improve your fitness and swimming technique while challenging yourself and having fun!

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!

Countdown
  • 52days
  • 05hours
  • 34minutes
  • 31seconds
Lead Clinicians

Atiba Wade is a strength and conditioning coach who creates programs designed for swimmer specific and athletically focused exercises that meet the demands of a competitive aquatic environment. Atiba was also a 2x Olympic Trials Qualifier and a University of Georgia All American Swimmer! Sign up for a clinic with Atiba and improve your fitness and swimming technique while challenging yourself and having fun!

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.