Silver Spring, MD
Summer League Preparation Swim Camp
Sat, May, 20 2023 - Sun, May, 21 2023
Twin Farms SWim & Tennis Club
1200 Fairland Rd, Silver Spring, MD 20904
Fitter & Faster is returning to the Twin Farms Swim & Tennis Club in Silver Spring, MD to produce a two-day swim camp for Summer League swimmers on May 20 & 21, 2023!
SUMMER LEAGUE PREPARATION SWIM CAMP! (Ages 9 & over)
DAY 1, (Saturday):
-> Session 1: Fast Underwaters - The Fifth Stroke
-> Session 2: Breaststroke Technique
DAY 2, (Sunday):
-> Session 3: Fast Flip Turns, Open Turns & Finishes
-> Session 4: Sprinting & Fast 50's
Scroll down for details on the curriculum!
-> Availability in each session is limited to 24 participants to ensure the best learning experience!
-> SAVE when you purchase the “Full Camp Bundle” for your swimmer!
SESSION START TIMES:
Sessions 1 & 3: Check in 7 AM, Camp 7:15-9:30 AM
Session 2 & 4: Check in 10:15 AM, Camp 10:30-12:45 PM
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 9 & older. Participants will range in competitive experience. This will be a fantastic environment for seasonal swimmers who primarily swim during the summer and/or just a few days a week during the year. If you are the parent of a child under the age of 9 and would like for your child to be considered for the younger sessions of this camp, please complete this questionnaire.
Session 1: THE FIFTH STROKE - UNDERWATER DOLPHIN KICKING
In the first session of this swim camp we are going to work with participants on generating power from the walls! Your swimmer will get faster by improving the fastest sequence in every lap of a race: streamline -> underwater dolphin kick -> breakout!
- STREAMLINE: The streamline - if done properly - will be the fastest a swimmer travels while in the water. Proper streamlines are even faster than underwater dolphin kicking. Even the most elite swimmers in the world are constantly working on improving their streamline. Your swimmer will get tips to improve their streamline and a better appreciation of what they need to do on every single wall in practice and in races.
- INITIATING UNDERWATER DOLPHIN KICKING: Elite swimmers want to maximize their streamline on every single lap. So, they don’t want to start their underwater dolphin kicking while they’re still achieving maximum speed in their streamline. They also don’t want to start the underwater dolphin kicking after their streamline has begun to slow. Your swimmer is going to learn how to time when to begin their underwater dolphin kicking.
- POWERFUL UNDERWATER DOLPHIN KICKING: There are a few different techniques that swimmers use when underwater dolphin kicking. The common theme of these techniques is that the best swimmers kick up and down with equal power. We will show your swimmer the different techniques that elite swimmers use and teach them how to implement.
- NUMBER OF UNDERWATER DOLPHIN KICKS: Figuring out the optimal number of kicks off each wall, for each race, is essential to fast swimming. Elite swimmers want to spend only the absolute necessary amount of time underwater to establish speed with each length. They want to avoid losing their breath and taking weak kicks.
- BREAKOUTS: Many swimmers add movement within their breakout that creates drag and destroys all of the speed created during their underwaters. Participants will work on timing their breakouts to explode into each lap.
Session 2: BREASTSTROKE TECHNIQUE
We want your swimmer to establish a well-timed breaststroke. During session 2, 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.
Session 3: 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. During session 3, 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!
- 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 4: SPRINTING & FAST 50'S
Now is the time for young swimmers to establish and cultivate habits to swim their shorter races as fast as possible with good technique that will position them for success as they mature.
- BODY POSITION: A competitive swimmer’s body position is the key to fast swimming. Most swimmers are NOT hydrodynamic in the water - and that has a big effect on how fast they “allow” themselves to swim - especially as they get older. Let’s find the right body position for your swimmer.
- LENGTH OF STROKE: Lengthening their 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: When sprinting short races young swimmers often tend to take too many strokes (“spin their wheels”) and not “hold onto the water”. At this camp we will find the appropriate tempo to maximize their own personal speed.
- BREAKOUTS: Many swimmers add movement within their breakout that creates drag and destroys all of the power created during their underwaters. Participants will work on timing their breakouts to accelerate to explode into each lap.
- SPRINTING: On Day 1 your swimmer worked on body position, tempo and length of stroke. Today we are going to apply those skills to swimming “all out” on top of the water with efficiency and power.
- WALLS!: Approaching the wall at top speed in preparation for the fastest turn is vital. Swimmers will work on techniques to get in and out of every wall faster!
- FINISHES: Dropping time and even winning or moving up a few spots in the results can all come down to the last stroke! A well-timed finish at full speed, with full-arm extension and head down can make a difference of up to a full second in a race! Your swimmer is going to learn how to take advantage of the finish to drop time!
- SPRINTING APPLICATION: Swimmers at this session will work on applying their newly developed skills during racing scenarios. As with all the other segments of this camp, the clinicians will provide feedback for your swimmer to take home and apply at upcoming practices and meets.
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
Swimmers will get to practice what they've learned by taking their stroke to your top speed with some of the best swimmers and coaches in the world! They'll work on holding onto their form while challenging themselves.
Take a photo, get autographs, and chat with your clinicians!
Inquisitive, Educated Swimmers are Faster Swimmers! Sign up today!