Streamlined Performance

Freestyle Techniques for the Pool and Open Water

Recommended Attendees:   The Level 2 Course is for swimmers of all skill levels who want to understand, learn, and implement the best Freestyle stroke possible. Triathletes, Masters Swimmers, Fitness Swimmers, open water swimmers, high school or college athletes, military personnel or professional athletes.

Course Description:  The Level 2 course is a one day course that focuses strictly on the Freestyle, alternative open water and sighting strokes.  Learning the fundamentals of what every efficient and fast Freestyle stroke must have and understanding what options you have for building the individual stroke needed to achieve one’s personal best. A baseline efficiency test is given at the beginning of the course as well as a baseline video analysis. Strokes are critiqued and opportunities of improvement identified. We first learn proper technique and then the corresponding drills to reinforce. Tools will be given for continued improvement beyond the course. Technical gains can be achieved far faster than conditioning gains AND can be permanent if practiced correctly.  It is worth the time and investment made if you are taking time to swim at all. Let’s build it! You can do it, we can help.  The Level 2 course is a strictly technical skill building course.  Training courses start at Level 3. Although plenty of swimming will be done in this course it is not a physically stressful course for most attendees.

Course Goals:

• Establish an efficiency “Baseline”
• Understand Efficient Swimming
• Acquire knowledge to teach skills learned during course
• Build on strengths and know how to permanently improve weakest parts of stroke
• Understand the role of technique vs. training in your swimming program
• Become a more efficient Freestyle Swimmer
• Create the best individualized stroke for your goals
• Strive to meet Individual objectives
• Prepare to be ready (have the right stroke) to train the “right” way
• Achieve permanent improvements over temporary gains
• Create a plan to move to the next level
• Touch open water swimming basics

Take Aways:

• Personal Video via drop box
• Short Term Personalized Plan

Syllabus:

• Available through link

Items needed for the Course:

• Suit
• Googles and a spare
• Water bottle
• Zoomers or other type of sort training fin
• Front snorkel
• Writing material

Tactical Swimmer’s 2 Day Course

Recommended Attendees: Any current SEAL or Military Special Operator who would like to hone skills in any aquatic environment.  Also, anyone preparing to attend or go through a selection schools such as BUD/S will benefit tremendously from this COI.

Course Description:  This is the Tactical Swimmers Course as taught to US Navy SEALs for over 20 years. If you would like the skills that are required to pass selection and be able to thrive in an open water environment this is a must have course.  From Drown Proofing to learning the proper Combat Side Stroke you will learn everything you need to know for tactical surface swimming skills.

Course Goals:

• Become a more efficient swimmer (Time/Stroke Count/Heart Rate)
• Understand Efficient Swimming (Max Efficiency in any situation i.e. equipment, fin selection, boots and BDU’s, other.)
• Individual Objectives (Min PRT time, Training techniques, Competent in open water etc…)
• Monitor Self-Progression
• Ability to teach other’s lessons learned
• Integrate new strokes including the Combat Side Stroke
• Apply lessons to fin and open water swimming

Take Aways:

• Video analysis of stroke
• Current efficiency score and ways to measure improvement
• Train to your weaknesses, know what that is
• 4-week technique phase training
• 12-week training phase program
• Individualized program assistance
• Guaranteed improvements

Syllabus

• Complete syllabus attached to link

What to bring:

• Suit
• Goggles and/or mask
• Training fins (Zoomer or TYR type short fin)
• Surface Fins
• Boots or footwear to swim in
• Top and bottom BDU’s to swim in
• Water bottle and snacks
• Towels
• Writing material

“Own Your Environment” Open Water Training Camp

Recommended Attendees:  This course is a 2-day training course meant to be very strenuous. Only those who are ready to train and can complete at least 3k workouts at a time should participate.  Courses that do offer an open water swim training experience will only allow swimmers who have been in and feel comfortable with open water swimming.  More basic open water classes are available.

Course Description:  Attendees to this course will experience a wide range of training opportunities.   All energy systems will be tested and taxed.  Weaknesses in stroke technique and conditioning will become apparent.  Swimmers will learn how they should be spending their time training in the water in a more effective and efficient way.  Although it will be an intense training opportunity it is done in a fun and learning environment!  Come join us for a fun ride.

Course Goals:

• Experience a world class training weekend
• Discover new training systems and options
• Feel how your body reacts to training each system
• Find your weakest areas and make them stronger
• Become a faster and more efficiently trained swimmer
• Become the swimmer you want to be
• Know how to create your own training regimen and implement
• Suffer with other great swimmers while having lots of fun!

Take Aways:

• Video analysis
• Individual training plan guidelines
• Creating your own training season

Syllabus:

• Complete Syllabus attached to link

What to bring:

• Suit
• Goggles and a spare
• Wetsuit if applicable
• Front snorkel
• Zoomers or other training fin
• Water bottle
• Snacks
• Towels
• Writing material

Training the Right Way

Recommended attendees:  Participants must have completed at least one of the 3 prior courses to attend.  Triathletes, maters swimmers, fitness swimmers, military, or anyone interested in knowing how to get the most out of each minute spent training in the water will benefit from the instruction. Swimmers attending must be in reasonable swimming condition so as to be able to swim up to 400m repeats with moderate rest. 

Course Description:  Many people train for hours every week reinforcing the wrong techniques, training the wrong energy systems and swimming mindless laps of oblivion. Very little is gained in form or function. Training the right way is a one day class that takes what has been learned from the Level 1 through 3 courses and moves from proper form to focusing  on proper training.  Cut your time in the water and dramatically increase the results you get.  Triathletes, military personnel, business owners, and people in general are busy.  Learn how to plan the swim then swim the plan to make every minute of training time effective to an end goal, whatever that goal may be.

Course Goals:

• Take a baseline efficiency test
• Know what level a swimmer you currently are
• See the good, bad, and ugly from in depth Video analysis
• Dig deeper into Energy systems and how to train
• Become fitter, faster, and more confident in the water
• Understand primary and secondary focuses while training
• Know when to stop and rest (when am I being counter-productive)
• Implement cycle training into your program
• Create a Daily/Weekly/Monthly training schedule
• Plan a season
• Discuss taper strategies and peaking at the right time
• Have tools to swim faster, further, and easier
• Live the Improvement Cycle

Take Aways:

• Video analysis
• Tools to create your own practices

Syllabus:

• Available through link

What to bring:

• Suit
• Goggles and a spare
• Water bottle
• Snacks
• Front snorkel
• Zoomers or other training fin
• Towel
• Writing material