Advanced Swim Coaching

Technical Instruction

• Stroke Analysis: Ongoing correction of Freestyle, Breaststroke, Backstroke, and Butterfly. Focus on flaws like crossing center lines or dropped elbows.
• Drill-Based Training: Implementation of technical drills like Catch-up drill for Freestyle and Flick Drill for Butterfly breath timing.
• Turn Mechanics: Instruction on flip turns for Freestyle/Backstroke and open turns for Breaststroke/Butterfly.

Facility Access

• Schedule: 3 days a week (Mon/Wed/Fri or Tue/Thu/Sat) during designated slots.
• Duration: Strictly 50 minutes of water time per session, totaling 12 sessions per month.
• Lane Setup: Shared lane access using circle swimming etiquette with 4 to 6 swimmers of similar speed.
• Infrastructure: 25m semi-indoor or outdoor temperature-controlled pools with anti-wave lane markers.

Coaching & Gear

• Format: Deck-based group coaching with verbal feedback and demonstrations.
• Equipment: Complimentary use of kickboards and pull buoys for isolation drills.
• Warm-up: Guidance on dryland arm circles and dynamic stretching to prevent injury.

Amenities

• Changing Rooms: Standard gender-segregated changing and shower areas.
• Storage: Day-use lockers available (bring your own padlock).

High-Volume Training

• Schedule: 6 days a week (Mon-Sat) for cardiovascular endurance and muscle memory.
• Structure: Interval sets (e.g., 10x50m) designed to improve VO2 max and lactate threshold.
• Distance: Coverage of 1.5km to 2.5km per session depending on swimmer speed.

Advanced Skills

• Race Starts: Practice using starting blocks with focus on Track start foot positioning and reaction time.
• Underwater Work: Training on streamlines and powerful dolphin kicks off the wall.
• Transitions: Specific drills for IM transitions to minimize time lost on turns.

Dryland Conditioning

• Deck Work: 15 to 20 minutes of exercises like Squats, Burpees, and Push-ups to build explosive power.
• Core: Exercises targeting body position maintenance during fatigue.

Analytics

• Tracking: Time-trials to measure progress against personal bests.
• Video: Periodic filming of stroke technique for visual feedback during rest intervals.

Personalized Coaching

• Attention: 100% dedication from a senior coach with no splitting attention.
• Custom Plan: Tailored roadmap for specific goals like triathlon prep or stroke mastery.
• Pacing: Intensity dictated strictly by student recovery rate.

Biomechanics

• Micro-Correction: Adjustment of details like finger entry angle, chin tuck, and hip rotation.
• Video Analysis: Mobile-based recording for immediate form correction after laps.
• Education: Instruction on Swimming IQ and leverage application in Short vs Long Axis strokes.

Logistics

• Lane Priority: Priority spacing to ensure uninterrupted swimming.
• Flexibility: Ability to book slots outside standard batch times subject to availability.
• Validity: 10 sessions valid for approximately 40 days to allow for travel or rest.