Stafford, Virginia Swim Camp Series for Ages 12 & over
Jeff Rouse Swim and Sport Center
Embrey Mill Park,
Stafford,
VA 22554
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Introduction
Fitter & Faster is returning to the Jeff Rouse Swim and Sport Center in Stafford, Virginia to produce 4 swim camps & a video analysis session during 2024. This webpage is for the camps for competitive swimmers ages 12 & over. Click here for the swim camp page for ages 9 to 11 years old.
STAFFORD, VIRGINIA SWIM CAMP SERIES (Ages 12 & over)
-> Open Water Technique & Tactics (June 22 & 23)
-> Fast Freestyle & Backstroke Technique (August 24 & 25)
-> Video Filming & Analysis (October 19)
-> Comprehensive Butterfly Racing (October 19 & 20)
-> Comprehensive Breaststroke Racing PLUS Starts & Breaststroke Pullouts! (December 27-29)
Click the “Curriculum Menu” below for details about each swim camp!
-> Availability in each session is limited to 24 participants to ensure the highest level learning experience.
-> SAVE when you purchase a “Bundle” for your swimmer.
Select a curriculum below
OPEN WATER TECHNIQUE & TACTICS - June 22 & 23
FREESTYLE & BACKSTROKE TECHNIQUE - August 24 & 25
COMPREHENSIVE BUTTERFLY RACING - October 19 & 20
VIDEO FILMING & ANALYSIS - October 19
COMPREHENSIVE BREASTSTROKE RACING & STARTS & BREASTSTROKE PULLOUTS - December 27-29
Curriculum
Session TimesSession Times & Groups
OPEN WATER TECHNIQUE & TACTICS - June 22 & 23
Whether you’re a seasoned open water swimmer or new to the sport, our camp is the perfect opportunity to immerse yourself in the world of open water swimming! Our Elite Clinicians will provide you with expert guidance on the techniques, training, tactics, and equipment that differentiates open water from pool swimming.
- DAY 1 (Saturday, June 22): PREPARING TO RACE, SIGHTING, BUOY TURNS, DRAFTING AND FINISHING: Our first session of camp will start by focusing on the practical aspects of preparing for an open water race. We will discuss what you need to bring with you to the competition and walk you through the preparations on race day leading up to the start. Then we will work on several technical skills unique to open water racing.
- Suit Selection: Open water swimming rules allow for both suits with greater coverage than pool swimming even wet suits at lower temperatures. Swimmers will learn the specifics of which suits are legal and when as well as the pros and cons of different suit styles.
- Race check-in: Navigating the race check-in can be stressful if you don’t know what to expect. We will cover this process from start to finish (nail & suit inspection, numbering, timing chips, and tickets) and how to prepare for it so that you can breeze through on race day.
- Post Check-In Prep: Effective preparation after check-in can determine the outcome of a race. We will cover what to carry in your open water bag, securing timing chips, applying sunscreen and lubrication, options for securing caps and goggles, and what to send with your feeder to the feeding dock.
- Sighting Technique: Open water swimmers need to be able to both find the next buoy and have an awareness of what is going on in the pack around them. We will practice transitioning between freestyle and backstroke, head up freestyle, and spotting targets out of the water.
- Buoy Turns: With the lanelines out and buoys in the corners, we will practice taking turns both sharp and wide.
- Drafting: Saving energy through drafting is a crucial part of open water success. We will talk about the draft efficiency of different positions in a pack and strategies for how to get to the highly coveted spots. Swimmers will gain experience drafting and moving within a pack. We will do drills that assign them goals to accomplish moving through the pack.
- Speed Changes: We will practice changing speeds during this session to simulate the many times you will need to do so in an Open Water Race. For example, throughout open water races there are attempted breakaways, rushing to the feeding platform, and other disruptions that require swimmers to sprint and then settle back into a steady aerobic state.
- Finishing: In spite of their length, open water finishes often come down to the final touch. Finishing by touching the timing platform above the water is one of the least practiced skills in open water swimming. We will cover how to maintain speed, how close to get, and other effective techniques for a great open water finish. In a tight race, your swimmer will be the one to hit the pad first!
- Putting it Together: Once we have a firm grasp on the skills individually, we will do them as a group and learn to be calm and calculating through the chaos.
- DAY 2 (Sunday, June 23): RACE STRATEGY, DRAFTING, & FINISHING: During the second session, athletes will learn about and practice executing the race tactics required to be a great open water swimmer.
- Race Strategy: How you “position yourself” within the pack is important for racing efficiently; conserving energy; and being in a position to make your move and surge ahead of your competitors. We will work with swimmers on how to be aware of what is going on in the pack around them while at the same time remaining in an efficient stroke as much as possible.
- Making and Covering Breakaways: We will simulate breakaways and take turns practicing both making them and chasing them. We will also coach swimmers on when to pursue them, when to let others pursue them, and when to let them go.
- Knowing the Course: Every course in open water racing is different. The laps are different lengths, the location and number of feeding stations varies, and there are currents and tides. We will discuss key things to be aware of while surveying the course and during the technical meeting.
- Feeding: Understanding how to properly fuel using in-race nutrition opportunities is essential. Swimmers can carry fuel with them during all open water races and during races over 5k they will periodically pass feeding stations. We will talk about what to feed with, options for delivery, and feeding stick construction. We will also talk feeding strategy. How many times and when in the race should you feed? When does it make sense to skip a feed to gain an advantage? There are many tactics involved in feeding and having a plan, but also flexibility is key. We will also practice taking a feed from a feeding stick and getting back to racing.
- Developing a Race Plan: With all of this information in mind, we will discuss having a race plan as well as how to adapt to the plans of others as the race develops.
- Champion Mentality: The excitement of open water is that every race plays out differently, however the same competitors are repeatedly successful because of their mentality. We will unlock these secrets of elite competitors.
FREESTYLE & BACKSTROKE TECHNIQUE - August 24 & 25
Freestyle and backstroke utilize the same body position, posture, rotation, and an early “catch” to move down the pool with efficiency and speed. They are called the “long axis” strokes because swimmers rotate their hips and torso around their spine. Over two days, your swimmer, no matter their level, will improve their freestyle and backstroke technique, racing and training skills!
- DAY 1 (Saturday, August 24): FREESTYLE DAY!
- DAY 2 (Sunday, August 25): BACKSTROKE DAY!
- Bodyline: On each day of this camp, participants will learn and practice proper posture and engagement of their core for better technique in freestyle and backstroke. Participants will learn how even the slightest adjustment of the chin, neck, and/or back can make a huge difference in creating more hydrodynamic and efficient strokes - for faster swimming!
- Rotation: Freestyle and backstroke are fastest and most efficient when a swimmer’s body is “rotating” around their spine with each stroke. This part of swimming both strokes 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 they take! On Day 1 we will work on rotation skills for Freestyle and on Day 2 rotation skills for backstroke.
- Kicking: While similar, the kick is different in freestyle and backstroke. In both strokes the kick is the motor behind their races! There are obviously proper and improper ways to kick which we will review on each day of this 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 both freestyle and backstroke keeps a swimmer balanced and accelerating forward. Essentially the best swimmers are creating a paddle with every stroke. On each day of this camp, your clinicians will work with participants to establish an early vertical forearm “the catch”, enabling your swimmer to put immediate pressure back on the water. Properly completing the freestyle and backstroke arm-pull keeps the swimmer moving forward efficiently and fast.
COMPREHENSIVE BUTTERFLY RACING - October 19 & 20
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, October 19): 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, more 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, October 20): 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.
VIDEO FILMING & ANALYSIS - October 19
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!
COMPREHENSIVE BREASTSTROKE RACING & STARTS & BREASTSTROKE PULLOUTS - December 27-29
At the highest level of swimming, breaststroke has the most varied 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 3-day camp will strengthen their Starts, breaststroke pullouts and breaststroke technique, racing and training skills that will lead to faster and more efficient breaststroke races… and faster IM’s!
- Day 1 (Friday, Dec 27): EXPLOSIVE STARTS, UNDERWATERS, PULLOUTS & 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, and breaststroke pullouts! This sequence is the fastest part of every breaststroke race!
- 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.
- 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.
- 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, Dec 28): 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 3 (Sunday, Dec 29): 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.
Session Start times for all 4 swim camps: Check in 1:15 PM, Camp 1:30-4:30 PM Video Session on Oct 19:
- 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 5-7 PM.
- Elite Video Filming & Analysis is for ALL competitive swimmers including adults!
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!
Elite 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!
