I’ll be running a morning swim practice from 6 AM to 7 AM on Tuesdays and Fridays at the Downtown Orlando YMCA (on the Corner of Mills and Amelia) starting on January 4th, 2005. The fee is $45/month and you may sign up one month at a time. Your money goes to the YMCA and all the programs it runs; they pay me a flat hourly rate. Each class will be limited to a reasonable size.

My normal fee for a one-on-one swim session outside of the Y is $75 per hour with a video analysis, or $60 without. In other words, these group sessions are a relative bargain.

General organization of each one hour practice session will include:

• 5-10 minute warm up
• 15-25 minutes of stroke drills, including on-deck & in-pool examples and illustrations
• 15-25 minutes of a main set, during which time I’ll pull swimmers aside for individual instruction
• 5-10 minute warm down

As we progress through the sessions, the drills and techniques we work on will grow more advanced. If your current technique is not very good, I may advise you to rebuild your stroke from the ground up. Changing your stroke technique can be frustrating in the short-run, but in the long run the improvements in your balance, form, energy expenditure, and comfort will pay off.

Some of the skills and drills we will cover include:

Skills	Drills
Hand entry	Catch-up
Stroke recovery	One-arm
The glide & pull	Paddles
Two-beat kick	Fingertip drag
Four-beat kick	High elbows
Head position	Fist swimming
Flip-turns	Side-kick
Interval training	Butterfly kick
Alternate strokes	Power stroke

This course will focus on freestyle (front crawl) stroke, but we may cover the basics of some of the others as time permits.

Thanks for the interest,
Marty Gaal