From live zoom training to intensive courses, we offer a range of training options to suit both individual swimmers and clubs.
for swimmers + parents
Live zoom training
Get access to Swimnastics from the comfort of your lounge room! Each day we'll focus on a different swimming skill: streamline, underwater, turns, starts, pull and kick along with the staples of body tension and flexibility. At just $10 per session they're great value for money. We can’t wait to “see” you!
online events
For swimmers + parents
on-demand video library
You can now access swimnastics anytime; from your home or pool deck, anywhere you have a computer, smartphone or connected TV. Choose your form stroke or a swimming skill you need to improve and there will be a session designed specifically for it.
We select specific dryland exercises that transfer when you dive into the water. There are a total of 30+ videos ready for you to optimise swimming performance. This is how you get a straight streamline, crazy good underwaters and flippin’ fast turns.
Acess to the on-demand library is available through our silver and gold memberships. There is no minimum month sign up and you can cancel anytime.
for swimmers + parents + coaches + clubs
Bite-sized training programs
Want new exercise ideas for your dryland training? Exercises that result in improved performance in the pool because they are swimming specific? These individual training programs can be purchased directly through this website and include our key exercise ingredients with downloadable PDF’s. They’re great way to get a taste of the swimnastics dryland difference.
Stroke-Specific Dryland Training Program
50.00
This 7-day home dryland training program features stroke-specific exercises to develop a powerful kick, strong pull and ‘that’ feel of connection from fingers to toes when you are in the water. It also includes a section on dive and backstroke starts to ensure you explode off the blocks.
The program is designed to be repeated for 4-6 weeks and can be reused again in the future when you need to improve any particular areas of your swimming.
This 47-page PDF will be sent to you as a digital download.
7-day home dryland training program
50.00
This weekly training program will make sure you dive in stronger, with fitness and increased body awareness.
Each day has a new training program sure to keep you building strength and increasing mobility. maintain your fitness and develop an even stronger kick than before along with exercises to strengthen your shoulders for a greater pull. The program can be used for four weeks by increasing the reps and sets over time. We have also included beginner, intermediate and advanced programs for the skill sets.
Coaches you are allowed to share this with your squad of swimmers!
This 37-page PDF will be sent to you as a digital download.
Body tension training program
50.00
Want a stronger core? Better body position? Or more control through the middle body? This training program includes a selection of dryland exercises specific to building a better body position in the water.
The program can be completed within 10-15 minutes at the start or end of a session (most swimmers love doing it before they swim). For quick results, complete the program three times a week or commit to consistency with one to two times per week.
it is suitable for all levels of swimmers, with three stages of progression, each with three levels. The first forms a strong baseline. The next two levels have more difficult exercises to build greater power from the middle of the body for stronger kick, rotation and undulation.
for coaches + clubs
In-depth training plans
These plans are for coaches and clubs who have experienced the benefits of swimnastics and are looking to incorporate it into their training regularly. Designed to use the dryland process to optimise swimmer’s performance in the water, these training plans provide progressions to ensure your swimmers are continually challenged. We layer movement complexity to give you a deeper understanding of how to achieve faster tumble turns and more dynamic starts.
Build athleticism (4-month program)
$400
Want to improve coordination, build strength or increase explosiveness? You now have 4 months of programs to progress through. each program comes with a downloadable pdf and instructional videos. there are 5 components to every session; dynamic warm up, core, gymnastics base strength circuit, handstands for streamline and body position and flexibility. The program includes:
4 months of programs
4 x 60-minute sessions
4 x 15-minute activations
Fast tumble turns (5-month program)
$600
Progressive programs dedicated to improving turns. Each program comes with a downloadable PDF and instructional videos. There are five components to each program: body tension, line drills, Swimnastics skill - forward rolls (dry-land tumble turns), strength and flexibility. The program includes:
5 months of programs
5 x 60-minute programs
6 x 15-minute activations
Explosive starts (5-month program)
$xxx
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Membership packages
Direct debited once a month, these packages provide instant access to many of our resources and offer great value for money when compared with our individual programs.
For swimmers + parents
Silver membership
$50/ monthly
On-demand video library (35 x 60 min sessions)
Core Training Program (PDF)
Stroke Specific Training Program (PDF)
7-Day Home Dryland Training Program (PDF)
For coaches + clubs
Gold membership
$100/ monthly
On-demand video library (35 x 60 min sessions)
Club specific on demand libaray (8 x 60min sessions)
Optimal recovery session (60mins)
Mobility and Meditation sessions (2 x 25mins)
Build Athleticism Course (4 months)
Fast Tumble Turns Course (5 months)
Core Training Program (PDF) + express core video
Stroke Specific Training Program (PDF)
7-Day Home Dryland Training Program (PDF)
Thoracic mobility sequence (video + PDF)
Discounted on-site or zoom sessions if not located in Melbourne!