Freestyle-focused training with fast flutter kicks, tight streamlines, and clean breakouts. Swimmers build power through kick sets, reinforce perfect bodyline off every wall, and finish with controlled freestyle descending to develop speed and technique. Intervals scale based on each swimmer’s 50 free time to keep the whole group working at the right pace.

Swimmers — it’s time to level UP. For the next 3 days we’re locking in on one of the most powerful parts of swimming: UNDERWATERS. The dolphin kicks off every start and turn where the fastest swimmers separate themselves. They build leg power, lung capacity, deadly turns, free speed, and elite control. For 3 days we hit dryland power, core waves, streamline work, lungs, and explosive kicks. No excuses.

This sprint-running course builds explosive power for swimmers. You’ll follow short runs, mechanics drills, and weekly 40-yard sprints to track speed gains. Each session is matched to your age bracket with clear yardage. This program teaches you how to turn your underwater power into land-speed HOW TO 1. Pick your age bracket. 2. Complete the Day 1 routine + running yardage. 3. End with ONE timed 40-yard sprint. 4. Track your time weekly. 5. Repeat consistently to build explosive speed

The Beginner-to-Pro Guide for Understanding Your Swimmer’s World (Course by Coach Bradley Trammell)

Unlock your swimmer’s full potential with personalized film analysis. Send a 30–60 sec race clip, a 25-yard phone recording, or GoPro shots (above + underwater with a stick). You’ll get a pro edit with slow-mo, on-screen corrections, and clear tips they can rewatch to fix technique fast. Perfect for swimmers and parents who want real, actionable improvement.

Master your flip turn in just 20 seconds. This mini-course breaks down the exact steps, timing, and body positions you need for a fast, smooth, race-ready flip turn. Perfect for beginners and competitive swimmers wanting sharper turns, cleaner push-offs, and quicker walls. Fast, simple, and instantly effective.

Overview Duration: 6 Weeks Frequency: 3 workouts per week (e.g., Mon/Wed/Fri) Session Length: ~45–60 minutes Structure Each Session: Activation & Warm-Up (5–8 min) Primary Strength / Power Work (25–30 min) Core & Swim-Specific Stability (5–10 min) Mobility & Stretching (10–15 min) Mobility and stretching are directly tied to the muscles and movements trained that day.