Starts, Turns, Underwaters & Breakouts Swim Clinic In Partnership W/ Potomac Valley Swimming LSC (Ages 13 & Over)
University of Maryland Aquatics
1115 Eppley Recreation Ctr,
College Park,
MD 20742
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Introduction
Fitter & Faster is proud to partner with Potomac Valley Swimming LSC to produce an exclusive swim clinic at University of Maryland Aquatics in College Park, Maryland, on April 6th! This clinic page is for competitive swimmers ages 13 & over, please click here for the swim clinic page for ages 9 to 12.
Thanks to Potomac Valley Swimming’s support, this clinic is subsidized and available exclusively to its members. Be sure to use the voucher code at checkout that is provided by your team from the LSC to reduce the ticket price for 13 & Over swimmers from $159 to $25 (a savings of $134!). If you are registering multiple swimmers, each must be registered individually. Only one code can be used per transaction.
Scroll down for details on the curriculum!
-> Availability in each session is limited to 30 participants to ensure the highest level learning experience.
SESSION START TIMES: Check-in 12:15 PM, Camp 12:30-3:30 PM
Suggested Participants
Our top priority is to provide a world-class learning experience for all our camp participants. This camp has sessions for swimmers ages 13 & over Participants will range from one-year of competitive swimming experience to AAAA times and faster. If you are the parent of a swimmer under the age of 13, click here!
Curriculum
- POOL: FAST STARTS, TURNS, UNDERWATERS, BREAKOUTS (2.5 HOURS): The momentum generated from explosive starts and turns are the FASTEST that top age group swimmers and 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!
- 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.
- Underwater Dolphin Kicking: Elite swimmers focus on maximizing their streamline off each wall before initiating their underwater dolphin kicks. The key is timing the start—kicking at the right moment, neither too early when they’re at peak speed nor too late when they begin to slow down. Equal power should be generated in both the up and down kicks. Additionally, finding the optimal number of kicks for each race is crucial—spending just enough time underwater to maintain speed without compromising breathing or power. Your swimmer will learn how to time, execute, and optimize their underwater dolphin kicking for greater efficiency.
- 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.
- 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!
- 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.
- DISCUSSION: STICKING WITH IT WHEN TIMES GET TOUGH (30 MINS): Every swimmer, no matter how successful they seem, will encounter tough times throughout their career. Whether it's dealing with a plateau in performance, the physical toll of training, or personal challenges, these obstacles can feel overwhelming. However, pushing through and giving that extra 10% of effort often leads to 90% of the results. In this discussion, Olympic gold medalist Tyler Clary will share his personal journey, the challenges he faced, and the methods that helped him keep going during difficult moments. Coach Josh White will also provide valuable insights into supporting athletes through both the highs and lows, demonstrating how the perseverance developed in swimming can shape a successful, fulfilling life.
- Goal Setting: Establishing both process-oriented and result-oriented goals helps swimmers stay focused, especially during challenging periods. While both types of goals play a role in motivation, every athlete is different—understanding which approach works best for them can make goal-setting even more effective.
- The Power of Team: Despite being labeled an "individual" sport, swimming thrives on the strength of teamwork. Swimmers know that without their teammates, enduring the demands of training would be far more difficult. Beyond race-day camaraderie, an intentional commitment to supporting teammates fosters motivation, resilience, and personal growth. When swimmers invest in their team, they not only help others push through tough times but also find the strength to persevere and achieve their own best performances.
- Positivity & Mental Resilience: Mental toughness is just as vital as physical training for long-term success in swimming. Learning to approach adversity with a positive mindset helps swimmers bounce back stronger and better prepared for future challenges. While many believe that positivity and optimism are innate traits, they can actually be developed and reinforced through consistent practice.
- Growth Mindset: A growth mindset is the belief that success is built on effort and practice rather than raw talent. When swimmers embrace this mindset, they begin to see obstacles as opportunities for growth rather than roadblocks. This shift in perspective encourages them to take on new challenges without fear of failure, fostering continuous improvement and confidence in their abilities.
- Perspective & Gratitude: One of the most effective coping strategies is the ability to step back and see the bigger picture. By recognizing the positive aspects of their journey—both in and out of the pool—swimmers can avoid dwelling on setbacks and instead focus on progress. Practicing gratitude has been shown to reduce anxiety, improve mood, and enhance optimism. With regular practice, these mental shifts can lead to lasting changes that benefit both performance and overall well-being.
- The Mind-Body Connection: Mental and physical performance are deeply connected. Thoughts and emotions directly influence neurotransmitter activity and hormonal balance, impacting everything from mood to immune function. By cultivating a positive mental state, swimmers can enhance not only their emotional well-being but also their physical capabilities—including recovery, endurance, and overall performance.
- Mindfulness: In an age of constant connectivity and social media, staying present has become more challenging than ever. Fear of embarrassment or judgment can be a major impediment to performance. Practicing mindfulness—being fully aware of one’s thoughts, emotions, and surroundings—helps swimmers focus on the task at hand, reducing stress and increasing both happiness and success in the pool.
- Swimming Skills Are Life Skills: The qualities that make great swimmers—dedication, discipline, and perseverance—are the same qualities that lead to success beyond the sport. The emotional and mental resilience developed through swimming will serve athletes throughout their lives, helping them navigate future challenges with confidence.
ASK QUESTIONS
Swimmers and parents are invited to ask the clinicians questions during a Q&A session. Gain insight into their training regimen, diet and nutrition, and recovery tactics.
WATCH THE CLINICIANS
Observe clinicians swim at full speed and demonstrate a progression of perfectly executed drills to achieve powerful, efficient and fast swimming.
PUT YOUR SKILLS TO THE TEST
Throughout the camp, swimmers will practice what they've learned with some of the world's most elite Swimmer Clinicians and coaches!
Take a photo, get autographs, and chat with your clinicians!
Inquisitive, Educated Swimmers are Faster Swimmers! Sign up today!
