Swimmers will swim between 20 and 30 intervals on the 1:30. You will have the option to swim 25, 50, 75, or 100 on the 1:30. Open Water Swimmers and Triathletes may choose to focus on Freestyle, while club and masters swimmers may opt to mix in other strokes with their freestyle. See below for sample stroke focused Performance Training Workouts. All swimmers will have use of a Tempo Trainer, and learn how the metrics of stroke rate, stroke count, and touch time all interact with each other. Throughout the 7 weeks swimmers will likely see their stroke count decrease (swimming with less effort!) and touch time decrease (woohoo, faster speed!)

We will be utilizing our new state of the art ATHLEE underwater filming cameras. While above water filming can provide important feedback, there is no replacement for viewing your stroke underwater. Utilizing the new ATHLEE technology, swimmers will be able to view their swim in real time in between intervals. Swimmers will also receive coach feedback to work on throughout the session. You will receive all videos filmed. You will receive two videos with VoiceOver Commentary with On Screen Graphics- one on the first night of session, and one on the last night of session.

Track your progress over the 7 weeks to see your speed increase. An evaluation of essential skills (Coach Traci’s Top 12) will be done on the first, third, and last night of session for you to see what skills you are mastering, and what skills still need work on to continue to improve your speed. This will be accessible to you in your Captyn account within 24 hours of each session.

Mobility begins in the classroom at 8:00 and runs from 8:00-8:15pm. Intervals in the water run from 8:30-9:15pm. All intervals are completed on the 1:30. Coaches on deck will assist with teaching how to read a pace clock.

Swimmers will swim between 20 and 30 intervals on the 1:30. You will have the option to swim 25, 50, 75, or 100 on the 1:30. Open Water Swimmers and Triathletes may choose to focus on Freestyle, while club and masters swimmers may opt to mix in other strokes with their freestyle.

We will be utilizing our new state of the art ATHLEE underwater filming cameras. While above water filming can provide important feedback, there is no replacement for viewing your stroke underwater. You will receive all videos filmed. Drop in participants will receive all videos filmed in their OnForm account, and will have the option to purchase a Video Voice Over with On Screen Graphics.