Foundation Series II

• You have completed the Early Strokes Program
• You are a recreational / fitness or performance swimmer searching for direct instruction and a more individualized approach.
• You wish to transition to open water.
• You are a fitness / performance swimmer and wish to begin your journey for more speed, or more duration.
• Wish to learn the fundamentals of being a Mentally Tough swimmer and building your EQ Skills.

Foundation Series II Skills:

The skills we coach in FS II are based on our BAMTIP method and 1st Principles Scale. FS II is heavily oriented toward sensible, non-injurious and effective bio-mechanical positioning and technique.  FS II is also based on the principles of Total Immersion.

This Series also includes understanding the emotions involved when we swim and how to create mental toughness. We do this by developing a growth mindset as well as EQ Skills for problem solving,  success in performance and endurance, and managing fear, frustration and advoidance.

The FS II is created to last 7 hours.  FS II involves dryland and wet coaching. FS II also introduces the participant to a few specific strength training activities for swim and core stability.

We do not believe getting air should be a struggle.  For many people, the ability to consistently get air is tortuous and disrupts their entire body posture in the water. Nor do we believe getting air should be approached as a stand alone function of swimming.

So we integrate the discussion of the importance of the breath, how to get air, and how the breath actually works during each session. We start on breath work during the very first wet session.

Quick Splash

QS is offered to individuals that wish to have a short 80 minute session in order to determine if they wish to proceed into Fundamental Series I, or II.  This gives a participant the chance to review the facilities and work with the coach to determine if the Mindful Swimming approach will work for them.

Skill Builders

Skill Builders are offered to past participants of Fundamental Series I or II.  Skill Builders are 60 minutes in length and allow the individual to isolate and work on just one area.

Skill Areas include: Recovery, Catch, Breath, 2 Beat Kick, Movement Synchronization, Endurance, Targeted Muscle Strength and Mental Toughness / EQ.  Video analysis is heavily used during Skill Builder sessions.

Speed That Works

Generating speed over a short distance course is different than a longer middle distance, or tri / marathon swim distance of miles.

During this 3 hour course, the coach works with the participant to tailor the emphasis to match the required distance. STW is heavy on working within several different metric situations. STW is also heavy on lengths swam and ways to reduce drag. The participant is introduced to specific and targeted dryland strength exercises.

Participants must have completed FS II.

Remote Coaching Package

We offer a remote coaching package for individuals, due to distance from Greenville, who find it problematic to travel to our facilities. Ususlly this means a 5 or more hour drive.

After the introductory Zoom meeting, the participant and coach can decide if a Remote Session is a good fit.

If so, the coach will work with you to address your development needs, particular challenges, and make steady progress toward the solutions.

The Remote sessions involve Zoom meetings to review video, followed by dry-land demonstrations and discussion.

An underwater video camera is loaned to the participant for the duration of the session. The participant has a friend do the filming and uploads the footage to a cloud service for use.

Combat Swim Stroke

CSS is offered as a traning course for new enlistees, or current enlisted personel who have a requirement to pass a 500 yd swim test using the stroke for their PFT.

The course covers all aspects of the CSS, start, stroke components and synchronization, breath and turn.

The course length is determined, in large part, by the participants swim history.