Wilmington, DE Swim Camp Series (Ages 12 & over)
Dupont Country Club
1001 Rockland Rd,
Wilmington,
DE 19803
- days
- hours
- minutes
- seconds
Introduction
Fitter & Faster is producing a series of 2-day swim camps for competitive swimmers ages 12 & over at the DuPont Country Club in Wilmington, Delaware during 2025. Below, you will find links for additional swim camps for other ages in Wilmington!
WILMINGTON, DELAWARE SWIM CAMP SERIES (Ages 12 & Over)
-> Fast Starts, Turns, Underwaters & More Swim Camp (August 23 & 24, 2025)
-> Race Strategy & Execution: IM's & 200's Swim Camp (December 27 & 28, 2025)
Click the “Curriculum Menu” below for details on each swim camp.
-> Availability in each session of this swim camp series is limited to ensure the highest level learning experience.
-> SAVE when you purchase a "Bundle” for your swimmer.
ADDITIONAL CAMPS IN WILMINGTON, DE:
-> Multiple 2025 Dates (Ages 9 to 11)
Select a curriculum below
FAST STARTS, TURNS, UNDERWATERS & MORE SWIM CAMP: August 23 & August 24, 2025
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!
- DAY 1 (Saturday, August 23): 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.
- 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.
- Initiating Underwater Dolphin Kicking: Top age group and elite swimmers maximize their streamline on every single lap. They don’t 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 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.
- DAY 2 (Sunday, August 24): 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: 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!
- Streamline, Underwater Dolphin Kicking, 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.
RACE STRATEGY & EXECUTION: IM's & 200's SWIM CAMP: December 27 & December 28, 2025
“How should I swim this race?" How many times has your swimmer asked this question? Finding the right answer can be tricky because pacing during a race is based on "feel" rather than calculated splits. This swim camp is designed to empower your swimmer with the skills and strategies they need to succeed. They will learn how to channel their effort—whether it’s in their pull, kick, or underwater techniques—throughout the race. The first session focuses on navigating the IM, the second on 200 races. By the end of the camp, your child will understand their own racing style and gain the confidence to approach their next competition with a solid plan.
- DAY 1 (Saturday, December 27): IM RACE STRATEGY: IM races are among the most exciting to watch because each swimmer brings unique strengths and strategies to the pool. In this camp, swimmers will focus on key skills that benefit all IM athletes, such as stroke transitions, while also developing a personalized race strategy tailored to their individual skill set.
- Learning by Doing: Swimmers will learn through hands-on practice, executing segments of the IM race to build a comprehensive race plan. By actively working through each part of the IM, swimmers will gain a deeper understanding of how to put their strategy into action.
- IM Strategy: Every IM swimmer has a race strategy that evolves with years of practice and experience. In this session, our Elite Clinicians will guide swimmers in identifying their unique strengths and weaknesses, helping them create a customized race plan to improve performance. While it may seem counterintuitive to some, a common strategy for younger swimmers is to focus on efficiency in their strongest strokes while putting more effort into their weaker strokes to balance the race.
- IM Transitions: Efficient IM transitions are critical to success in IM races. Swimmers will learn to execute smooth transition turns and develop the ability to seamlessly shift between muscle groups while maintaining ideal technique, timing, and effort as they move into the next stroke.
- Stroke Pacing: There are many ways swimmers can adjust their strokes to optimize efficiency and speed. Lengthening stroke distance at critical moments in the IM can conserve energy, while prioritizing tempo can help accelerate or finish strong. By focusing on specific elements of their stroke—such as the kick, pull, or core—swimmers can better balance speed in the current stroke with the needs of the next. Elite athletes understand how to adjust these elements seamlessly, and our clinicians will help participants learn how to fine-tune their strokes for maximum effectiveness.
- Strategy Reinforcement & Training: Swimmers will work closely with our clinicians to refine the techniques learned throughout the session. They will also complete a training set designed by the Fitter and Faster coaching team to help them maintain their strategy and technique even as fatigue sets in.
- DAY 2 (Sunday, December 28): 200 Race Strategy: The 200-yard race is a unique challenge that combines speed, endurance, and strategy. In this session, your swimmer will explore the nuances of pacing and technique required to excel in the 200. Through hands-on practice and insights from our elite clinicians, participants will learn how to find their rhythm and develop a race plan that suits their strengths.
- Experience-Driven Learning: Your swimmer will learn best by doing! Each practice session will focus on the feel and strategies necessary for racing. Through hands-on activities, they will practice different segments of the race, helping them understand how to put it all together effectively.
- Pacing and “Feel” Insights from Elite Swimmers: Our elite clinicians will share valuable insights on various strategies for the 200, illustrating the pros and cons with real examples from elite-level races across all strokes. They’ll explore how top swimmers balance "front-end speed" and "back-end speed," teaching your child to break down the race into manageable segments of effort or technical emphasis.
- Stroke-Specific Strategies: Different strokes require different strategies, especially in the 200. We’ll discuss how to manage energy in freestyle and backstroke versus handling muscular fatigue in butterfly and breaststroke. Your swimmer will learn to navigate these unique challenges and avoid common pitfalls.
- Control & “Easy Speed”: The beginning of every race often feels effortless. Our clinicians will teach your swimmer how to control their effort while maintaining speed, a skill that can make all the difference in race performance.
- Optimizing Underwaters for Efficiency: Underwater kicks are key for efficiency in the 200! Many swimmers use underwater kicks at the start of the race, but not at the end. We’ll help your swimmer develop a balanced strategy for using underwaters effectively while ensuring they’re getting enough oxygen throughout the race.
- Mental Preparation for Success: Every great race starts with the right mindset. Our clinicians will guide your swimmer in building mental resilience and excitement specific to the 200, preparing them to tackle the race with confidence.
START TIMES:
- AUGUST (Both Days): Check-in 7 AM, Camp 7:15-10:15 AM
- DECEMBER (Both Days): Check-in 12 PM, Camp 12:15-3:15 PM
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!
