Swim performance coaching is structured, goal-oriented guidance designed to make you faster, more efficient, and more consistent in the water, whether your target is swimming without feeling tired after 1 minute, breaking a 1:45m pace or achieving a race PR. It combines stroke technique refinement, customized training plans, race strategy, strength work, and mental skills. Unlike general lessons or learn-to-swim classes, performance coaching always has measurable outcomes (times, rankings, race placings) and progresses a swimmer through distinct phases based on their goals. (technique → aerobic capacity → anaerobic power → race-specific).

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All training plans and programs require you to be able to swim (controlled forward progress in the water) for a continuous 3 minutes and tread water for 2 minutes. Not there yet? Consider a private or small group learn-to-swim lesson. Click here for more information on adult lessons. 

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An initial 10 minute in-person assessment is scheduled at the Peninsula Aquatics Center followed by a 30 minute consultation prior to identifying the coaching program. Programs typically have 3 focus areas. Click here for more information on assessments.

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• Form: Do you ever wonder how some swimmers can just keep swimming without seeming tired? Form is all about building a strong technical foundation before adding distance or intensity. Swimmers spend most sessions on drills (catch-up, fingertip drag, single-arm freestyle, sculling, and kick-on-side) to develop an efficient, balanced body position, smooth breathing, and a clean catch. Sessions are short, relaxed, and highly repetitive so good habits become automatic. Perfect for anyone who is comfortable in the water but still feels “choppy” or tires quickly after one length.

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• Endurance: Designed for swimmers who already have basic stroke mechanics and want to swim longer without stopping. The emphasis is on steady, aerobic swimming with generous rest intervals that gradually shrink over the weeks. Sets are built around comfortable intervals with a mix of equipment to continue emphasizing form while swim time increases.

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• Speed and Power: These programs teach swimmers how to stay in control when the pace picks up. Using various equipment and workout structures, participants learn to maintain balance, head position, and stroke timing even as speed increases. The focus is on feeling how body position and kick tempo must adjust at higher intensities, building the skill to “change gears” smoothly rather than falling apart or losing form when pushing harder. Ideal for swimmers who have established a consistent endurance stroke and are ready to get fast.