Swim and Strength Coaching with Laura
Join my community! Expertly crafted swim and strength training plans to help you improve your technique and feel fitter and stronger in the water. But it’s not just about the training — it’s about the love of movement, the pursuit of growth, and being part of an online community that supports, motivates, and celebrates each other along the way. Join the community and feel the difference.
Aura Move Flow Squad
Stuck on a plateau? New to swimming? Training alone and craving a community? Flow Membership gives you structured workouts to build fitness and technique, plus a community that keeps you accountable.
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Whether you're chasing a PB, training for a triathlon or open-water event, swimming Masters, or simply want to stay fit and strong for life, the Flow Membership gives you the structure, coaching and community to keep progressing.
3x weekly sessions
Distance: 2.0km - 3.5km
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Three sessions per week, delivered in progressive 8-week training cycles. Build strength, develop power, and improve your performance in the water, while building a stronger body for long-term health and longevity.
3x weekly sessions
Duration: 30min - 60min
Equipment: designed for commercial gym, but there are alternative exercises for people working out at home
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Short, daily mobility workouts designed to fit into your busy schedule. Improve your movement, ease stiffness, and keep your body feeling relaxed, mobile, and ready for your next session.
Frequently Asked Questions
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The On-Demand section inside our training app gives you access to a range of swim and strength sessions you can jump into anytime — no fixed schedule required. Just click "Start Workout" and get moving.
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Member resources include educational videos, elite swimmer examples, PDF documents and other materials to help improve your understanding of different strokes and techniques. Some examples of what’s included:
Swim stroke insights (learn about stroke rate and how to improve your rhythm from beginner to elite)
5-Day Tumble Turn Challenge
30-Day Mobility Challenge
Swimming technique insights
Elite swimmer analysis
Recreational swimmer analysis
Basics of dives and turns: drills to learn how to dive and tumble turn
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Coaching support:
You can ask post to the community group and ask questions to the group and Laura
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The swim squad includes:
3x sessions per week
2-3.5km per session
Works in 8-week cycles towards a goal
Want to swim more often? You can always add swim sessions from the On-Demand section
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Watch this video to get a better idea of what it’s like as an Aura Move member.
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Freestyle Flow Program
Swim easier, smoother freestyle in 8 weeks! This program gives you the tools to refine your stroke, improve your breathing, and move through the water with greater control and flow. Whether you’re new to swimming, looking to break through a plateau, or returning to swimming, this program will help you swim smarter, not harder.
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Strength Programs for Swimmers
Feel stronger and more athletic with strength training designed specifically for swimmers.
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North Harbour Triathlon Club
If you live in Auckland, come and join the North Harbour Triathlon crew! We’re a friendly bunch. Laura coaches the Thursday morning swim session at 6am.
About the Flow Membership
Whether you love swimming for fun, are chasing a personal best, or want the support of a like-minded community, my Flow Membership is for you. We train in 8-week cycles designed to help you build strength, improve technique, and unlock your full potential in the water. With structured, purposeful training, you’ll stay motivated, see progress, and feel stronger and faster with every session.
Left: Laura with her father, Murray, after coaching him to his first-ever Masters event at 65 years old — where he achieved a 15-second personal best!
Your Coach
Laura Quilter
Laura is a lifelong swimmer and coach from New Zealand who knows firsthand what it takes to build strength, mobility, and power — and she’s passionate about helping you do the same.
Laura has proved that age is no barrier. At 32, she returned to competitive swimming after 8 years, and swam faster than ever before. Using experience and curiosity, Laura’s self-coached her way back onto the national team where she competed for New Zealand at the 2025 World Aquatics Championships. She swam in the 50m Freestyle and 50m Butterfly finishing 22nd and 29th respectively.
Aura Move was created to help swimmers of all levels build strength, speed, and confidence in the water. Whether you’re a competitive swimmer, triathlete, Masters athlete, or simply love swimming — we’re here to help you move with purpose.
"My vision is to empower people to become faster, more confident swimmers for life. Swimming is highly technical and I enjoy helping people improve their technique. I am a strong believer that it is never too late to swim better.”
Meet Laura, the Human Behind Aura Move
TESTIMONIALS
