Fitter & Faster

Curriculum

SPACE IS LIMITED

SUGGESTED PARTICIPANTS: This clinic session is recommended for swimmers ages 10-11.
COACHES: There are up to four spots available in the hands-on coaches program. If you are interested in meeting with and working alongside Claire during the clinic, please contact us.
This clinic is designed to be a fun experience for young swimmers to build on their love for swimming! An effective way for fast swimmers to get even FASTER is to practice their turns, underwater dolphin kicking and breakouts! Olympian Claire Donahue will teach you the KEY components to enhance their overall race performance!

OPEN TURNS: Numerous coaches talk to their athletes about the walls being "Free Speed"! At the turn, you get the opportunity to recreate momentum off of each wall; learn how to take advantage of that opportunity.
  • APPROACH: Know how to anticipate the turn by understanding how and when to adjust your stroke so you touch at the end of a full stroke cycle rather than too short or long.
  • ROTATION: Getting from fingertips to feet touching the wall is simply half of a backwards somersault! Learn how to create that rotation using your head, core and knee drive.
  • FOOT/HAND PLANT: You are probably consistent at touching with two hands simultaneously but, do you know the feet should plant shoulder width apart and at a 45 degree angle for the best push off? Claire will show you why.
  • PUSH OFF: No need to spin on the wall in an effor to leave on your stomach. Watch and learn as Olympian Claire Donahue will teach you to leave on your side, and rotate onto your stomach after your feet leave the wall - it's faster..we promise!
UNDERWATER DOLPHIN KICKING: Did you know that most swimmers under the age of 12 do not streamline properly or use a powerful dolphin kick? Did you know that this is the fastest part of your race?? Get an edge over your competition by using this SECRET WEAPON!
  • BODY POSITION: The simplest way to maintain your speed is a TIGHT STREAMLINE! Claire will reinforce to you why we NEVER take streamlining for granted. Every fast swimmer must look like a rocket when they push off the wall! 
  • CORE DRIVEN: Not a single great dolphin kicker kicks from their knees down! We will instruct you on how to engage your kick from the core, utilizing your chest press and hip drive to create a fluid undulating motion.
BREAKOUTS: Carrying the speed from your turn into the first stroke cycle is crucial for maintaining momentum. Learn the key components of a breakout that make you more confident during a race! 
  • TIMING: Learn to time your breakout so you can take advantage of the momentum gained during your turn and underwater dolphin kicking!
  • HEAD POSITION: Don’t breathe on your first stroke! Break the water with your head down- maintaining body position and carrying the speed through the water. 
  • STREAMLINE: Focus on pushing the streamline to make this the fastest part of your race!
ASK QUESTIONS: Swimmers and parents are invited to ask the elite clinician questions during a Q&A session. Gain insight into their training regimen, diet and nutrition, and recovery tactics.

WATCH THE CLINICIAN: Observe the elite clinician swim at full speed and demonstrate a progression of perfectly executed drills to achieve powerful, efficient and fast swimming.

GET UP AND RACE: Race one of the best swimmers in the world and watch their near-flawless technique - achieved by practicing the same drills they will teach you.


Take a photo while wearing the clinician's medals, get autographs, and pick up a full color Fitter & Faster Tour 2016-2017 Yearbook and a special welcome bag that contains gifts from our sponsors!

Inquisitive, Educated Swimmers are Faster Swimmers! Sign up TODAY! 

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