Weeks 1–3 · Breathing
Exhaling underwater, practiced safely and in shallow water only.
The programs, in detail
Four programs of 8 to 16 weeks, built on video from your own swims.
Program 01 · Alongside real lessons
Adult beginner support
If you can't yet swim, you need a qualified instructor in the water with you — we will always say so. What we add between lessons is the part instructors rarely have time for: breathing practice, dry-land technique work, and talking honestly about fear of the water so you turn up to the next lesson.
Weeks 4–6 · Comfort
Floating and gliding, with your instructor present.
Weeks 7–9 · First strokes
Coordinating arms and breathing between lessons.
Weeks 10–12 · A length
Building to 25 metres continuous, supervised throughout.
Weeks 1–4 · Body position
Head, hips and the sinking legs almost everyone has.
Weeks 5–8 · Breathing
Rotating to breathe instead of lifting, both sides.
Weeks 9–12 · The catch
Early vertical forearm, drilled slowly before fast.
Weeks 13–16 · Putting it together
Distance per stroke at real swimming speed.
Program 02 · Stop fighting the water
Freestyle technique
Efficiency beats fitness in the water. We work in the right order: body position first, then breathing, then the catch. Every fix is drilled with a purpose and measured by stroke count, so you can see progress without a stopwatch.
Program 03 · Beyond the black line
Open water & triathlon
Open water is a different sport. We work on sighting without wrecking your stroke, swimming in a wetsuit, handling contact at the start, and pacing a race. Practice always happens in supervised open water venues with a buddy or safety craft — never alone.
Weeks 1–3 · Sighting
Lifting the eyes without stopping the stroke, in the pool.
Weeks 4–6 · The wetsuit
Fit, buoyancy and how it changes your rhythm.
Weeks 7–9 · Crowds
Practicing contact and drafting with a group, safely.
Weeks 10–12 · Race plan
Pacing, warm-up and the first 200 metres.
Weeks 1–3 · Baseline
A time trial and a look at your current volume.
Weeks 4–7 · Aerobic base
Longer sets at an honest easy pace.
Weeks 8–10 · Quality
Intervals and threshold work added carefully.
Weeks 11–12 · Test
Repeat the time trial and compare.
Program 04 · Sets with a purpose
Training plans
Most adult swimmers do the same 1,500 metres every visit. We write sessions with a purpose — aerobic sets, threshold work, technique drills — fitted to the days and pool hours you actually have, and progressing week to week.
Want to know what's slowing you down?
Two lengths on video and twenty minutes of honest analysis. Free.