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Advanced Training Camp
The Advanced Training Camp offers a balance between physical and technical conditioning. Approximately 50% of the dedicated pool time is spent on physical conditioning with the remaining 50% on technical conditioning. The physical conditioning portion includes a minimum of nine in-water sessions and five dry-land sessions. Each in-water session also includes a series of start, stroke and turn progressions for technical conditioning. Daily mental conditioning classes are also offered.
Morning in-water sessions run two and one-half hours while afternoon sessions run two hours. Both sessions are divided into a series of components:
- Butterfly Stroke Progression
- Butterfly Swim Set
- Butterfly Kick Set
- Backstroke Stroke Progression
- Backstroke Swim Set
- Backstroke Kick Set
- Breaststroke Stroke Progression
- Breaststroke Swim Set
- Breaststroke Kick Set
- Freestyle Stroke Progression
- Freestyle Swim Set
- Freestyle Kick Set
- Start Progressions
- Turn Progressions
- Finish Progressions
Components are mixed together to create the ideal training and learning experience.
Morning in-water sessions range between 3,000-5,000 yards/meters. Afternoon sessions range between 2,000-4,000 yards/meters. We do not condone "garbage-yardage" or "mindless-meters." Every lap must have purpose!
Each in-water session is divided into three levels of challenge - with Level 1 being the most challenging and Level 3 the least. Having three levels of challenge provides us with greater flexibility and creates a more meaningful training experience for every swimmer.
Daily dry-land sessions are approximately 45-minutes in length. The sessions are designed to improve general posture, core strength, explosive power and flexibility. Two yoga or Pilates sessions are also included.
Eligible swimmers must be 7 years of age or older for camps not offering a 10 & Under Mini-Camp option. If a camp location does offer a 10 & Under Mini-Camp option, swimmers must be 11 years of age or older. Swimmers must also meet a minimum time requirement. In the past, we have allowed some 10-year-old swimmers to participate in the Advanced Training Camp, even when a 10 & Under Mini-Camp option was available. Parents interested in this option should contact Coach Baker directly at nickbaker@swimcamp.com »
Past participants in the Advanced Training Camp have included National Age Group Record Holders, State Record Holders, State Champions, Sectional Qualifiers, Zone Qualifiers and more.
The following time standards are intended to serve as a guide in order to ensure proper placement in the camp. Swimmers only need to meet one time standard for one event in order to be eligible for the camp.
USA Swimming "B" Time Standards
| 10&U Girls | 10&U Boys | 11-12 Girls | 11-12 Boys | 13-14 Girls | 13-14 Boys | 15-16 Girls | 15-16 Boys | 17-18 Girls | 17-18 Boys | |
|---|---|---|---|---|---|---|---|---|---|---|
| 100 M Free | 1:43.99 | 1:41.59 | 1:25.79 | 1:23.29 | 1:22.09 | 1:16.99 | 1:20.09 | 1:13.59 | 1:19.79 | 1:12.09 |
| 100 M Back | 2:02.39 | 1:58.09 | 1:38.89 | 1:39.19 | 1:30.79 | 1:26.89 | 1:28.99 | 1:22.39 | 1:29.49 | 1:20.69 |
| 100 M Breast | 2:17.49 | 2:13.59 | 1:49.99 | 1:49.19 | 1:43.89 | 1:34.89 | 1:41.09 | 1:32.99 | 1:39.59 | 1:31.49 |
| 100 M Fly | 2:12.59 | 2:09.79 | 1:38.69 | 1:37.49 | 1:29.19 | 1:22.89 | 1:26.59 | 1:18.99 | 1:25.59 | 1:17.69 |
| 10&U Girls | 10&U Boys | 11-12 Girls | 11-12 Boys | 13-14 Girls | 13-14 Boys | 15-16 Girls | 15-16 Boys | 17-18 Girls | 17-18 Boys | |
|---|---|---|---|---|---|---|---|---|---|---|
| 100 Y Free | 1:31.29 | 1:29.19 | 1:13.59 | 1:13.09 | 1:12.49 | 1:06.99 | 1:10.89 | 1:04.39 | 1:09.89 | 1:02.59 |
| 100 Y Back | 1:45.69 | 1:42.89 | 1:27.99 | 1:25.79 | 1:19.89 | 1:14.89 | 1:17.69 | 1:11.29 | 1:17.19 | 1:09.09 |
| 100 Y Breast | 1:59.99 | 1:55.69 | 1:36.39 | 1:35.09 | 1:30.59 | 1:24.09 | 1:28.29 | 1:20.39 | 1:27.79 | 1:18.79 |
| 100 Y Fly | 1:57.49 | 1:55.19 | 1:27.19 | 1:25.79 | 1:13.49 | 1:13.29 | 1:17.39 | 1:10.09 | 1:16.39 | 1:08.39 |
