Swim and Strength Programs to help you reach your best.
Expertly crafted programs to help swimmers improve technique, build strength, and develop true athleticism in the water. These are self-led programs. If you would like coaching support and feedback, consider joining our virtual squad.
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Sprinters: Swim & Strength Program
Want to swim faster in 50m and 100m events? This 8-week program will make you a stronger, more explosive athlete. This is the exact method that helped Laura set lifetime bests in her 30s and qualify to swim at the 2025 World Aquatics Championships—proof that the right training can unlock your next level, no matter your age or stage.
Level: Elite
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Sprinters: Strength Program
Built for sprinters who want to obliterate their personal bests in 50m and 100m events, this 8-week strength program is your answer to becoming a more explosive athlete.
Level: Elite
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Sprinters: Swim Program
An 8-Week Swim Program designed specifically for sprinters who are done with miles of slow swimming and are ready to get serious about speed. This program uses drag tools to improve power and explosive swim speed.
Level: Elite
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Base Strength for Swimmers
Are you a swimmer ready to break through a plateau and get stronger? This program is an ideal place to start your strength training journey, or build on your current program.
Level: Intermediate/Advanced
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North Harbour Triathlon Club
Laura coaches Thursday morning swim sessions for the North Harbour Triathlon Club. These sessions are available for anyone who can confidently swim 400m without stopping.
