Beginner training plan
Your first lessonWe focus on just being comfortable underwater, and work from there into basic kicking and stroke progressions
Lesson 2-3We will continue basic stroke progressions, and moving freely in the water
Lesson 4-10Now we are putting it all together and having fun in the water
Lesson 11+At this point we are refining strokes and starting to create a fitness program for your swimming.
Advanced training plan
Your first lessonWe do an assessment of speed, stroke and endurance in the water, to determine growth areas.
Lesson 2-3We implement a plan of drills, and sets. We do a strength and mobility assessment to find points to be strengthened in the kinetic chain. We begin dryland strength training.
Lesson 4-10We alternate increasing the volume, and increasing the intensity of swim sessions. We develop a game plan and nutrition plan to improve performance. Strength training also increases in intensity
Lesson 11+
