Adult Technique

You can swim. You've been swimming for years. But somewhere along the way, you picked up habits that are costing you — a crossover entry, a dropped elbow, a kick that does more harm than good.

Stroke Work is a 6-week technical deep-dive for adult swimmers who want to move better. Not faster — better. Speed follows.

"I've worked with people who swam competitively in high school and still had a catch that was losing them two seconds per length. Technique doesn't age well if nobody corrects it." — Mara

What we work on

This program is built around video analysis and deliberate repetition. Every session has a focus — we never just swim laps.

The core areas we fix

• The catch — most swimmers pull, few anchor. We rebuild this from scratch.

• Body rotation — how much, when, and why it matters for power

• Head position — the small adjustment that changes everything downstream

• Kick — two-beat vs. six-beat, and which one works for your goals

• Breathing pattern — bilateral vs. dominant side, and how to stop holding your breath

How sessions are structured

Each session includes a technical warm-up, a drill set targeting the week's focus, a short swim set applying the drill, and video review where possible.

"I don't want you to think about your stroke while you race. I want it to feel automatic. That takes six weeks of deliberate work — not a YouTube video."

Who this is for

• Adult swimmers who know how to swim but feel inefficient

• Fitness swimmers who want to get more from the same effort

• Triathletes who want to stop surviving the swim leg

• Anyone who's been swimming the same way for years and wants a reset

What you'll leave with

A stroke that feels different — lighter, longer, more controlled. The ability to self-correct in the water. And the awareness to keep improving after the program ends.