Week 1: Fundamentals & Body Position
The first week focused on laying the foundation for efficient freestyle swimming. Emphasis was placed on proper body position, balance, and alignment in the water. You worked on keeping a streamlined posture, which is essential for reducing drag and increasing speed.

Week 2: Catch & Pull Refinement
In week two, attention shifted to the catch and pull phase of the stroke. You refined your technique for engaging the water with your hands, ensuring an effective grip and powerful pull to maximize propulsion. This week helped improve your stroke efficiency and strength in the water.

Week 3: Advanced Breathing & Stroke Rate
Week three took your breathing technique to the next level. You focused on rhythm, timing, and controlling your breath to avoid fatigue. Alongside this, you worked on adjusting your stroke rate, learning how to maintain a balance between speed and endurance for longer swims.

Week 4: Race Readiness & Efficiency
The final week was all about preparing for race scenarios. You applied everything you had learned to swim more efficiently, focusing on conserving energy while maintaining speed. Techniques for pacing, starts, and turns were introduced to ensure you’re ready for competitive swimming situations.

By the end of this course, you’ve gained a solid understanding of freestyle swimming mechanics and have the skills to swim more efficiently and effectively.

*BONUS*
The program includes mobility, strength, and breathing sessions, all designed to enhance your swimming technique, performance, and injury prevention.