Monday Night Swim Workshops – Season Plan

Our Monday night workshops are designed in 4-week themed blocks, so each month focuses on one key element of the stroke. This approach gives you a clear technical goal, progressive drills, and a take-home plan to repeat during your own swims.

October – Hips & Core in Swimming
A strong, connected core is the foundation of efficient swimming. This block focuses on body position, hip rotation, and core engagement so your stroke feels smoother and more balanced.

November – Catch & Pull Technique
Your catch and pull are where most of your propulsion comes from. These sessions teach a high-elbow catch, help you “feel the water,” and build strength through the underwater pull phase.

December – Pull & Push Phase
We combine the front end (catch) with the back end (push) of the stroke for a powerful, continuous pull. The goal is to eliminate dead spots and keep momentum through every arm cycle.

January – Breathing & Rhythm
Breathing well under effort is a skill. This block develops bilateral breathing patterns, rhythm control, and comfort in exhalation so you stay relaxed and efficient even when working hard.

February – Endurance & Pacing
Once the technique is solid, we build fitness. These weeks include CSS tests, steady intervals, and progressive repeats so you learn to hold a sustainable pace — perfect preparation for race season.

March – Hips & Catch Refresher
Good habits need reinforcing. We revisit hip-driven rotation and catch timing to sharpen form and keep technique consistent as volume increases.

April – Core & Pull Refresher
This block strengthens the connection between core and pull phase, refining efficiency so you maintain good form over longer distances.

May – Open Water Prep
Finally, we take pool skills into race conditions: sighting drills, drafting practice, group starts, and sustained efforts that mimic open-water swimming.

Each session includes a short briefing, focused drills, a main set, and a simple take-home cue to apply during the week.