Be your own best coach.

You can take charge of your improvement with the first swimming program.

You can learn when and where you want.

You can tailor your lessons to your goals and abilities.

As you progress from Lesson One to the whole stroke, you should plan practice sessions and make informed adjustments.

There is a self-coaching advantage.

You can build a better brain by teaching yourself. If you want to stay mentally sharp at any age, learning which requires intense focus and is pursued independently is the best way to do it. Brain building can be done by trying to improve your swimming.

The workshop teaches you how to learn, not just how to swim. Lessons and insights from teaching thousands of adults since 1989 are reflected in dozens of tips on how to keep learning.

Lesson summary

Relax into weightlessness. Human swimmers fight gravity. This makes survival stroking happen. Lesson 1 shows you how to relax into weightlessness. This frees your arms and legs for more effective movement.

There is a second lesson about A More Slippery You. Humans have less energy cost than fish because of naturally-streamlined bodies. Repositioning arms, legs and torso will help you travel farther, faster and easier with each stroke.

Lesson 3 is to breathe easy. It’s important to breathe with ease. It will be easier to learn the lessons and skills that follow if you master this early. While maintaining the slippery bodyline created in Lesson 2, Lesson 3 teaches you to rotate smoothly to air.

There is an active streamlining in this lesson. Dolphins swim fast and gracefully. Human swimmers can mimic dolphins. Lesson 4 shows you how to pierce the water with your arm and slip a streamlined body through the hole.

Lessons 1 to 4 included pauses to tinker with mini-skills for improved comfort and efficiency. The whole improves as the parts improve. Lesson 5 combines foundation skills with flowing, rhythmic movement to more closely mimic a whole stroke swimming.

Propel is effortless. The weight shift combines free energy from gravity and your core body to give you the most efficient source of power. The power of rhythmic weight shifts is improved by learning to connect arm and leg action.

Channel Energy forward was the topic of the lesson 7. The main contribution of freestyle recovery is to channel and concentrate energy along the way of travel. Lesson 7 teaches a relaxed recovery that helps channels energy and puts your hand in the best position to move you forward.

Integrate new skills in this lesson. Lessons 4 and 5 focused on weight shifts. Weight shifts are linked in Lessons 6 and 7. Lesson 8 blends new skills into a harmonious whole by using movements from all four lessons.

There is single arm practice. Single Arm drills help you get more out of each stroke by connecting armstrokes to hip action and holding more water as you breathe.

Lesson 10 is about tuning your 2-Beat Kick. You can swim long distances at your best pace with the help of the 2-Beat Kick. It adds power to your stroke. For maximum effect, lesson 10 calms, streamlines and coordinates your kick.

Delivery Method