Freestyle & Backstroke Technique

13 & Over | Saturday 4:30–6:30 PM | $150 | Limited to 20 Swimmers

This session is designed for older, more experienced swimmers who are ready to refine the details that separate fast from elite. The fundamentals are the same — Freestyle and Backstroke — but the coaching is calibrated for athletes who already have a base and need precision work.

Freestyle

We focus on catch mechanics at race-relevant speeds, rotation timing that connects the hip drive to the pull, recovery patterns that reduce shoulder strain and increase turnover, and kick integration — making sure the kick is working with the stroke rather than just happening underneath it. For swimmers competing at the 13 & Over level, these details are often the difference between a best time and a plateau.

Backstroke

We go deep on body position at speed, because staying streamlined gets harder as the pace increases. We work on maintaining rotation without over-rotating, developing a powerful underwater catch that pulls straight back rather than sweeping wide, and building a kick that stays compact and fast even when fatigue sets in. We also address tempo — learning how to control stroke rate without sacrificing distance per stroke.

What They Take Home

This is focused, technical coaching in a small group setting. Twenty swimmers maximum means every athlete gets seen, corrected, and challenged. Swimmers leave with a sharper understanding of their stroke mechanics and specific adjustments they can apply immediately in training to start seeing faster times.