During these sessions the clinicians review what was learned during the camp and also answer a wide range of questions including balancing school and swimming, nutrition and more. We can integrate additional time for clinicians to speak with parents on a variety of topics at the swim camps. Save on Swim Camps through November 28th!

Save on Gift Cards that never expire! Click here: Find camps. Click Here to add a towel. In celebration of the competition to name the USA Olympic swim team and one of our past participants making the USA Olympic Team, we are having our FIRST EVER one day only FLASH SALE!

If you are already registered for a June or July camp please email patty fitterandfaster. The code you receive will be valid for hours once you receive it. Session Times: May Camp at Matthews Tennis and Swim Club — Pleasant Plains Rd, Matthews, NC — Group B: Check in PM, Clinic PM PM — Group A: Check in PM, Clinic PM PM.

Jr Blvd, Charlotte, NC Group A — Saturday: Check in AM, Clinic AM PM — Sunday: Check in PM, Clinic PM PM Group B — Saturday: Check in AM, Clinic AM AM — Sunday: Check in AM, Clinic AM PM. August Comprehensive Breaststroke Racing Camp at Mecklenberg Aquatics Center E M.

Jr Blvd, Charlotte, NC — Group A: yd Breaststroke — and faster — Group B: yd Breaststroke — and over. March Comprehensive Butterfly Racing Camp Group A: yd Butterfly — and faster Group B: yd Butterfly — and over.

August Comprehensive Backstroke Racing Camp Group A: yd Backstroke — and faster Group B: yd Backstroke — and over. September Group A: 50 yd Freestyle — Boys August Race Strategy Camp: The IMs — Group A: yd IM and faster -OR- yd IM and faster — Group B: yd IM and over -OR- yd IM and over.

Notice: This camp is being rescheduled for We are working with the facility to get a new date and we will let you know as soon as we can when that new date will be. Please do not hesitate to contact us with any questions or concerns.

Notice: This camp was originally scheduled for November but is being rescheduled for April , If you are already registered, you should have received an email with further details and your registration will automatically transfer to the new date. See you there! Add gear to your purchase of registrations.

OR please send us a message Request a clinic First name Last name Company or Team Name Email Address Phone Number of Athletes on Team of Teams in Your Area What City would you like to request Request a public or private event Public Private Either Clinic State AK AL AR AZ CA CO CT DC DE FL GA HI IA ID IL IN KS KY LA MA MD ME MI MN MO MS MT NC ND NE NH NJ NM NV NY OH OK OR PA RI SC SD TN TX UT VA VT WA WI WV WY Clinic Type Swim Clinic Water Polo Clinic Tell us anything you would like us to know about a prospective swim or water polo clinic for your team or community Send.

How would your involvement benefit participants? Preferred time of year or date s for clinic: Do you have a facility in mind? Yes No Facility name Is there a rental fee? Yes No How much? How large is the pool? Fueling a Fitter and Faster Swimmer. By Fitter and Faster Staff.

Choosing the Right Energy Training and competition require large amounts of energy, which comes from carbohydrates, fats and protein in your body.

During workout Recovery begins the minute you start working out. Some people get an upset stomach when trying this, the challenge is to find the right carb source for you and stick with it to give your body a chance to see how much better it will feel with fuel available!

During Workouts or Meets. Recovery tips to take with you Plan ahead. Begin recovery within minutes after practice or competition followed by a meal within 2 hours. Liquid carbohydrate or simple carbs can be utilized during workout or right after to speed up absorption and recovery.

Your post workout snack should include carbohydrate and protein in a carb to protein ratio 3 grams of carbohydrate for every 1 gram of protein. Keep portion control in mind. The higher the volume and intensity of a workout the more fuel you need to recover with.

Provide protein to aid in repair of damaged muscle tissue and to stimulate development of new tissue. More is not better, so shoot for grams of protein in your recovery snacks and meals. Drink 16 oz about 2 hours before practice and another oz about minutes before practice. Weigh yourself before you get in the pool.

For every pound you lose, drink oz of fluid. Drink water with every meal to ensure pale yellow colored urine to indicate you are hydrated check out the hydration chart. After exercise, drink water with carbohydrates to speed up the recovery process. Constant intake of energy. Make sure snacks are available in their bags, lockers, cars, etc.

Carbohydrates are key. It is fast, available energy. Athletes need carbs, so do not let the latest diet craze influence the way your athlete is fueled. A meet is not the time to try something new.

Choose foods that do not cause GI distress. High fat, high protein foods cause GI distress. Research the area you will travel to ahead of time and determine food availability. Typically, training sessions are held early in the morning and as a result some swimmers skip breakfast before training for stomach comfort, lack of appetite or to sneak in an extra 10 minutes sleep!

Ideally, swimmers should aim to eat breakfast or a light snack prior to training to maximise performance — especially for key training sessions. Liquid meal drinks or milk tetra packs can be useful for fuelling and stomach comfort, especially when appetite is poor.

Nutrition is often based around lean proteins for muscle repair and recovery, carbohydrate appropriately timed for fuel. In addition, fruit, vegetables, nuts, seeds and wholegrains provide important vitamins and minerals, along with some healthy fats.

In order to stay hydrated, swimmers should drink fluids should before, during and after training and events. However, body fluid needs will depend on individual fluid losses, which vary depending on individual sweat rate. Although it can be difficult to identify sweat loss because of the water-based environment, pool areas especially indoors are often warm and humid which increases fluid losses.

Water bottles should be taken to training and competitions and placed in an easily accessible location to ensure fluids are consumed regularly. For most training sessions water is sufficient to meet hydration needs. However, if training for maximum performance, or during very long training sessions, sports drinks can be useful as they provide carbohydrate for fuel and electrolytes and fluid for hydration goals.

Swimmers should have a high carbohydrate meal 2 to 4 hours prior to first race of competition. Fluids mainly water should be sipped regularly in the lead up the first race. To avoid stomach discomfort foods should be relatively low in fibre and fat.

Suitable pre-competition meals include:. A small snack can also be eaten up to in the hours prior to a race as a final effort to top up energy levels. After intense sessions aim for 1g carbohydrate per kg body mass.

Eating protein immediately after training is important to help muscle growth and repair. This is especially important to ensure better adaptations to training i. making sure that the work put in counts!

Approximately g protein should be consumed within the first hour after exercise. Both water and salt losses need to be replaced as dehydration can negatively affect performance. British Swimming use cookies on our website to give you the best possible experience. I accept these cookies I reject these cookies.

Training commitments are usually lower at a school or club level. Swimming requires a serious commitment to training, with elite swimmers training anywhere from 6 to 12 times per week. Training sessions can cover up to 10km and include km of high intensity sprints.

At the elite level, swimmers can swim up to 6 hours per day and also complete other land-based forms of training including cycling or weights.

Training commitments are usually lower at a school or club level but still involve multiple training session per week, usually held very early in the morning. Swimming competitions may last for 2 to 7 days depending on the level of competition. Heats are usually swum in the morning and final raced at night.

Races can last anywhere from 20 seconds to 15 minutes depending on the stroke and distance being raced. Over shorter distances, swimming is a very anaerobic sport with aerobic metabolism increasing with longer distances. In some competitions swimmers may compete 2 to 3 times per day and have as little as 20 minutes to recover between races while in other situations there may be several hours between races.

Swimming requires the athlete to be tall and well-muscled especially in the upper body. Lower body fat levels can be an advantage as the swimmer has less weight to pull through the water. Many high-level swimmers are in their teens, this means that swimmers are often completing high volumes of training during periods of growth and muscular development.

Body composition goals can be a challenge for female swimmers despite the heavy training loads, as adolescence brings hormonal changes that can lead to a natural increase in body fat.

It is important that athletes, particularly young females going through puberty, seek the advice of an Accredited Sports Dietitian to find the balance between body composition goals, health and wellbeing and of course, performance in the pool.

Individual nutrition requirements will be determined by training load, specific athlete needs, training goals, body composition goals, health and adjustment for growth in younger athletes. Typically, training sessions are held early in the morning and as a result some swimmers skip breakfast before training for stomach comfort, lack of appetite or to sneak in an extra 10 minutes sleep!

Ideally, swimmers should aim to eat breakfast or a light snack prior to training to maximise performance — especially for key training sessions. Liquid meal drinks or milk tetra packs can be useful for fuelling and stomach comfort, especially when appetite is poor.

Nutrition is often based around lean proteins for muscle repair and recovery, carbohydrate appropriately timed for fuel. In addition, fruit, vegetables, nuts, seeds and wholegrains provide important vitamins and minerals, along with some healthy fats. In order to stay hydrated, swimmers should drink fluids should before, during and after training and events.

However, body fluid needs will depend on individual fluid losses, which vary depending on individual sweat rate. Although it can be difficult to identify sweat loss because of the water-based environment, pool areas especially indoors are often warm and humid which increases fluid losses.

If you are tired of peanut butter, try almond butter for a new taste. Almonds contain the antioxidant vitamin E and are a good source of protein.

Mix the nut butter with quality carbs from the bread and fruit jam for a tasty recovery snack that needs no refrigeration. Vanilla-flavored Greek yogurt with low-fat granola cereal and berries. Greek yogurt has more protein than regular yogurt but slightly less calcium , and when paired with granola and berries it makes for a sweet treat that also provides healthy plant compounds called phytonutrients in berries.

A cup of instant oatmeal with low-fat milk. Oatmeal is a satisfying recovery snack that will keep you feeling full until your next meal, and if you have water and a microwave handy, it is hot and ready to eat in a few minutes. Pair it with a carton of low-fat milk to add protein. Pita bread pocket stuffed with Albacore or light chunk tuna.

The tuna in a pouch is less fishy tasting than canned tuna and comes in interesting flavors try sun-dried tomato and olive oil or lemon pepper. Whole wheat mini-bagel with sliced turkey, cheddar cheese and sliced apple.

I love mini-bagels; each one has calories and 25 grams of carbohydrate making a good recovery carb. Turkey is a lean protein, and a slice of cheddar cheese provides calcium and loads of flavor.

Apple slices add crunch and pairs well with the turkey and cheese. Hard cheeses, like cheddar, have less lactose milk sugar than other cheeses, so a good for those with mild lactose intolerance. All of these snacks provide carbohydrate and protein and have the added bonus of being nutrient-rich meaning they provide needed nutrients for the calories.

What is your favorite recovery snack? Send me your ideas via email for a future column! Chris Rosenbloom is the sports dietitian for Georgia State University Athletics and is the editor of the Academy of Nutrition and Dietetics Sports Nutrition Manual, 5th edition, She welcomes questions from swimmers, parents and coaches.