choose what stroke or swimming SKILL you want to work on and get started....

if you are new to swimnastics a great way to start is selecting a video of your favourite stroke and completing the warm which is normally 25-30mins. you may then build by adding the first main set until eventually completing the warm up and both (2) main sets. there is also a 30min introduction to swimnastics video available to get you started.

remember to check out the additional resources that you have access to for digital download…click here

recently added

optimal recovery

additional resources

thoracic mobility sequence

the most commonly requested area for increased mobility. our day to day lives combined with the conditioning of freestyle and butterfly are leading to more restriction around the thoracic spine. this sequence is designed to undo all of that.

CORE PROGRAM

a three level program designed to build a body position that can be held for a long period of time in the water. it is progressive with long holds including all four sides of the middle body. can be used as a dryland activation pre swim or post gym session.

7 day home dryland program

we have designed a weekly program with pull sets, kick sets and skill specific programs to keep your strong whilst training from home. there is no equipment needed and it is suitable for all levels with modifications and progressions. this program can be completed for 4 weeks with beginner, intermediate and advanced options to progress through in the skill sets. each week up your reps and sets in the pull and kick programs to ensure you dive back in ready!

stroke specific home dryland training

this is the second edition of 7 day home dryland training, we have created a dryland program for every stroke to target specific areas in creating strength, mobility and connection. the week begins with a focus on starts and finishes with a challenging session on Sunday. this program can be used for 4-6 weeks and will be a great resource in creating technical corrections for strokes with the assistance of dryland training.