Our five-week freestyle stroke improvement course uses a wide variety of progressive drills to improve freestyle technique and endurance.

Course outline

Each week our swimming coaches will guide you through an aspect of the freestyle stroke to build your technique and efficiency. 

Week 1: Kick and body positioning

• Lane etiquette
• Kicking technique
• Body positioning and balance

Week 2: Breathing

• Warm up and review kick and body positioning
• Breathing technique
• Correct movement of the head
• Timing breaths with your stroke

Week 3: Arms under water

• Warm up and review breathing 
• Correct positioning of arms and hands
• Stroke rhythm: tntry, catch and sweep 
• Gaining longer, stronger strokes

Week 4: Arms above water and rotation

• Warm up and review arms under water 
• Correct positioning of arms and hands
• Stroke rhythm: entering and exiting the water
• Rotating to increase stroke length and minimise resistance

Week 5: Mini squad

• Warm up and review
• Stroke count test

Participants are required to be able to swim 100m freestyle continuously to truly benefit from this course.

When is the course?

The five week course will run from Thursday 20 September to Thursday 18 October.

Sessions will run every Thursday from 6.45pm to 7.45pm

How much does the course cost?

Members - $123.00

Non-Members - $137.00

Interested in Stroke Improvement at another location? 

The November course is also offered at Collingwood Leisure Centre and Richmond Recreation Centre.

How do I book?

Complete the online registration form. A member of our team will contact you to confirm your booking and arrange payment.

Further information

For further information please chat to our friendly customer service staff or send us an email at yarraleisure@yarracity.vic.gov.au