My Mission

Swimming
Lesson Plans

Please click below to see a description of each stroke progression, as well as required techniques used in competitive swimming!

The first stroke,  a.k.a. front crawl. I will teach a strong foundation on the proper technique required to kick well, as it’s necessary to not only propel you forward, but also to reduce drag by keeping your legs as close to a horizontal position in the water as possible.  Next, I’ll demonstrate & help you perform proper side breathing followed by the arm’s pull / catch itself. Freestyle is a great for both competition & exercising, and allows you to travel longer distances in the water without exhaustion.

The opposite of freestyle,  but with many similarities; backstroke is also a narrow Y-Axis stroke, that’s also performed with alternate kick & pull. The main difference, as you may have guessed, is that it is swum on your back, facing the sky. The pull will mimic a windmill motion too, but with more prevalence rotation compared to freestyle. Great for building strong back muscles!

The third stroke that I will teach, but usually the hardest. The reason being, is that the breaststroke kick is far different from the other three strokes. Fly / Back / Free uses an up & down motion to kick, while Breaststroke uses a wide, sweeping kick. Very technical, as the “shape” of the stroke has the most frontal drag compared to the rest. Lastly, the arms have far less propulsive force than the legs, meaning stronger kickers would have an easier time learning this stroke. I will teach proper head position, gliding, pull + kick timing, & more!

The toughest (but coolest-looking) stroke! Almost everyone has seen Michael Phelps swim butterfly at the Olympics; & almost all aspiring swimmers young & old would like to swim like him. No promises on being faster than him, but I can definitely help you fulfill your dreams of swimming this challenging stroke! It will take a lot of time & effort, but with hard-work & diligence, I believe I can help you reach your goals to fly. Undulation is a key factor of the stroke, meaning you need a generally strong core to perform the stroke.

A Flip-Turn is one of the three special turns we use in swimming. It is a way of reversing the direction in which you were swimming, in order to continue additional laps when needed. [*The other type of turn, the “Open-turn”, will also be learned in my classes.] Flip-turns are used in Freestyle & Backstroke, while Open-turns are used in Butterfly & Breaststroke. Lastly, the “Crossover-turn” is used in the Individual Medley race, when transitioning from backstroke to breaststroke at the event’s half-way point.

The dive is a competitive start used in racing where a swimmer stands on a “block”. The dive is the absolute fastest point of any athlete’s race, regardless of height / weight. This can potentially be a very dangerous skill to perform when not executed correctly, so I will use my water safety instruction ability to assist you in learning this skill! I will also teach proper streamlining, underwater kicking, pullouts, & breakouts that are added to diving.

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Dryland
Lesson Plans

These are the certain forms of training that I can coach outside of the water! Cross-training is often used in many sports, but most especially in swimming. Incorporating a proper workout regimen will strengthen cardiovascular health, & improve swimming capacity in speed & power.

Lifting weights is arguably the best thing an athlete can do to increase performance. It builds muscle and bone density that swimming by itself cannot do, as there is not enough stimulus for muscle growth from the lack of resistance. Muscles need to create a strong enough mind-body connection that will trigger it to grow, & weights are the exact thing we need to activate that trigger.

Controlling your body weight is critical in swimming. Just like any other sport, you need a strong core to stabilize your body when put under high amounts of stress. Although the buoyancy of water has the least amount of impact, you can still work your body hard with sprint intervals such as HIIT or Competitive Racing. I will teach you how to take control of your body on land, to help you better utilize your strength in the water!

Swimming is a great form of cardio! But the first thing that comes to mind when most talk about cardio, is running. I can give race-pace workouts on land to improve leg-drive and kick-speed in the water, a direct correlation in lower body performance when swimming. I’ll also teach proper biomechanics while running to prevent injury.

The most over-looked part of any training regimen: the diet! Think about it like this: “How can the Egyptian build a Pyramid, without any Bricks?” The number one factor that dictates whether you gain muscle or lose fat is not your training, but your diet. “You can’t build a strong Body, if you don’t give it the proper Nutrients it needs to grow.” I’ll show you what meal plans will work for your athlete, as well as share some of my insights for diet plans that had helped me achieve fast times in swimming!

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