Stafford, Virginia Swim Camp Series for Ages 12 & over

Jeff Rouse Swim and Sport Center
Embrey Mill Park, Stafford, VA 22554

Countdown
  • 27days
  • 08hours
  • 12minutes
  • 31seconds

Introduction

Fitter & Faster is returning to the Jeff Rouse Swim and Sport Center in Stafford, Virginia to produce 6 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)
-> Race Analysis, Strategy & Execution: 200's strokes & IM's (March 16 & 17)
-> Explosive Starts, Turns, Underwaters & More (April 13 & 14)
-> Open Water Technique & Tactics (June 22 & 23)
-> Fast Freestyle & Backstroke Technique (August 24 & 25)
-> Video Filming & Analysis (October 12)
-> Comprehensive Butterfly Racing (October 12 & 13)
-> 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

Backstroke Comprehensive Racing Camp
RACE ANALYSIS, STRATEGY AND EXECUTION: 200's & The IM's - March 16 & 17
Starts Camp
EXPLOSIVE PERFORMANCE: STARTS, TURNS, UNDERWATERS & MORE! - April 13 & 14
Freestyle Comprehensive Racing Camp
OPEN WATER TECHNIQUE & TACTICS - June 22 & 23
Freestyle Comprehensive Racing Camp
FREESTYLE & BACKSTROKE TECHNIQUE - August 24 & 25
Butterfly Comprehensive Rancing Camp
COMPREHENSIVE BUTTERFLY RACING - October 12 & 13
Elite Video Filming & Analysis
VIDEO FILMING & ANALYSIS - October 12
Breaststroke Comprehensive Racing Camp
COMPREHENSIVE BREASTSTROKE RACING & STARTS & BREASTSTROKE PULLOUTS - December 27-29
Curriculum
Session TimesSession Times & Groups
Backstroke Comprehensive Racing Camp

RACE ANALYSIS, STRATEGY AND EXECUTION: 200's & The IM's - March 16 & 17

"How should I swim this race?" How many times has your swimmer asked this question? The answer is trickier than it seems because pacing during a race is based on "feel" rather than just the calculated splits. This swim camp is designed to help your swimmer navigate both the ideal race strategy for them and how to execute it based on "feel" and training. Day 1 will focus 200’s which have a wide variety of strategies for such a short race. Day 2 will focus on the IM's which require swimmers to understand how to maximize their strengths, minimize their weaknesses, transition effectively between strokes, and even know which part of the body to work in each portion of the race."

  • DAY 1 (Saturday, March 16): 200's IN ANY STROKE
  • Race Analysis: Swimmers will be asked to bring video and splits for a 200 from their most recent championship meet and we will teach them to analyze their own races for stroke rate, stroke count, and kick count. With this knowledge they can both increase the specificity of their training and maximize their performance.
  • Pacing, Feel, & Learning from Elite Swimmers: There are several different strategies for the 200 races. Our clinicians will demonstrate the advantages and disadvantages of the main pace approaches with specific examples from elite level races of 200 yards/meters across all strokes (emailed to you before camp). They will also discuss the mental or “feel” strategies that went into swimming those 200’s. For example, some swimmers focus on each 100, on balancing "front end speed" and "back end speed”, or on breaking the race into different segments of technical emphasis.
  • Sprint or Middle Distance?: The 200 sits at the balance of a sprint and a middle distance race. Speed is a requirement to get out fast enough, but it must be “easy speed” to avoid without overworking and fatiguing at the end of the race. Endurance is also key and can come not just from race strategy, but from technical adjustments made to finish the race strong.
  • Establishing a Plan & Executing: With information on both their own previous strategies and those of elite athletes, we will work with your athlete to develop a plan specific to their strengths and weaknesses. Having a strategy is a start, but executing it is the end game. Now that we have a race plan based on splits, rates, stroke count, and kicking, swimmers will jump in the pool to work with our clinicians on using these to their advantage while training.
  • Learning Control: As they warm up and prepare for speed, our elite clinician will teach participants how to manipulate their speed and energy at different points in a race using tempo, distance per stroke, underwaters Kick Count, and breathing pattern.
  • Race Pace Sets: Using your swimmer’s goal time, kick and stroke count they will be challenged to hit all three components over a series of repeats or “broken swims” for their 200. They will also experiment with different race strategies during these sets and learn to rehearse their chosen race strategy in practice.
  • Active recovery: Your swimmer will rehearse post-race warmdown protocols to utilize between races and to optimize performance in Finals.
  • Confidence: One of the essential elements to dropping time and swimming fast is being willing to try new strategies when swimming a race. It’s ok to feel nervous and a little bit uncomfortable before your race! Entering a race with a strategy will help your swimmer with their confidence… and that confidence will help propel them to the results they aim to achieve.
  • DAY 2 (Sunday, March 17): THE IMs
  • Race Analysis: Similar to day 1, swimmers will start by analyzing one of their own IM races for stroke rate, stroke count, and kick count (please bring video and splits from a recent championship meet). With this knowledge they can both increase the specificity of their training and maximize their performance.
  • IM Strategy: Every IM swimmer has a different strategy that they have developed over years of practice and racing. At this session, our Elite Clinicians will work with swimmers to develop a deeper understanding of utilizing their own unique strengths and weaknesses to build a customized race plan that will help them swim faster! Counter intuitively for some young swimmers, it is often the best strategy to be efficient in their strong strokes and put more effort into their weak strokes.
  • Stroke Pacing: There are many ways for a swimmer to adjust their strokes to maximize efficiency or speed. Lengthening distance per stroke at critical times in an IM can help conserve energy. Swimmers can also prioritize tempo in their stroke to try to accelerate or finish strong! Placing an emphasis on a particular part of their stroke like their kick, pull, or core can help them balance speed in the current stroke with the needs of the next. Elite athletes know themselves and how they need to adjust their strokes. Participants will learn how to seamlessly change these elements within their strokes to maximize the effectiveness of their strategy.
  • Strategy Reinforcement & Training: Heading into the water, swimmers will work with our clinicians on finessing different IM racing techniques learned during the session. They will also go through a training set developed by our clinicians and the Fitter and Faster coaching team to help swimmers maintain their strategy and technique through fatigue!
  • IM Transitions: IM transitions are a key component of executing in IM races. Swimmers will both learn to execute IM transition turns and also how to transition between muscle groups and get into their next stroke with ideal technique, timing, and effort.
Starts Camp

EXPLOSIVE PERFORMANCE: STARTS, TURNS, UNDERWATERS & MORE! - April 13 & 14

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, April 13): 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: 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, April 14): 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: 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, 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.
Freestyle Comprehensive Racing Camp

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 and training to help you navigate the unique challenges of swimming in open water. Day 1 will focus on the essential stroke techniques for efficient swimming. Day 2 will focus on the different strategies and tactics that can be used to position yourself for success in open water races!

  • DAY 1 (Saturday, June 22): PREPARING TO RACE, SIGHTING, BUOY TURNS, & FEEDING: Our first session of camp will start out of the water and focus 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 jump in the pool and work on several technical skills unique to open water racing.
  • PREPARING TO RACE (Out of Water Discussion): This session will focus on the practical elements of preparing for an open water race both before you travel to the meet and at the venue on race day. We will cover suit selection, race check-in, post check-in preparation and in-race nutrition.
  • 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.
  • In Race Nutrition: 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. At the feeding station, coaches can pass nutrition and hydration to swimmers using a long stick called a feeding stick. We will talk about what to feed with, options for delivery, and feeding stick construction.
  • SIGHTING, BUOY TURNS, & FEEDING (Pool): After we finish in the classroom, we will suit up and hit the pool in a way you don’t typically experience.
  • 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.
  • Feeding: We will also practice taking a feed from a feeding stick and getting back to racing.
  • 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.
  • 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: Our second session of camp will also begin out of the water with discussion centered around race strategy. With different conditions at each race and direct interactions with competitors, open water is the most strategic form of swimming. We will not just cover information, but focus on enjoying the challenge and having the confidence and risk embracing attitude needed to be successful in open water. Then swimmers will hop in the pool and get comfortable racing shoulder to shoulder from start to finish of the race.
  • RACE STRATEGY (Out of Water Discussion): 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. In this segment we are going to work with you on drafting, swimming in a group and turning around a buoy.
  • 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.
  • Feeding: 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.
  • 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.
  • 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.
  • DRAFTING & FINISHING (Pool): We will finish the open water component of the camp in the pool.
  • Drafting: Swimmers will gain experience drafting and moving within a pack. We will do drills that assign them goals to accomplish moving through the pack.
  • Pack Awareness: 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.
  • 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!
Freestyle Comprehensive Racing Camp

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.
Butterfly Comprehensive Rancing Camp

COMPREHENSIVE BUTTERFLY RACING - October 12 & 13

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 12): 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 13): 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.
Elite Video Filming & Analysis

VIDEO FILMING & ANALYSIS - October 12

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!
Breaststroke Comprehensive Racing Camp

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 6 swim camps: Check in 1:15 PM, Camp 1:30-4:30 PM Video Session:

  • 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!
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 12 & over. Participants will range from one-year of competitive swimming experience to AAAA times and faster. If you are the parent of a child under the age of 12, CLICK HERE.

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!

Countdown
  • 27days
  • 08hours
  • 12minutes
  • 31seconds
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.