Philosophy of Advanced Training
EST approaches advanced swim training as more than just swimming laps—it blends science, skill, and strategy:
- Biomechanics & Technique: Every stroke is broken down to maximize efficiency while minimizing drag.
- Physiology: Sets are structured around energy systems (aerobic base, lactate threshold, race-pace, VO₂ max).
- Psychology: Visualization, race strategies, and confidence-building are emphasized as part of the training plan.
- Innovation: EST integrates modern tools—tempo trainers, underwater video, AI feedback models, and dryland systems.
Key Training Areas
Stroke Refinement - High-level drills focusing on tempo, distance per stroke, and biomechanics.
- Emphasis on breakout speed, underwater dolphin kicks, and transitions.
Race-Specific Sets
- Broken swims (e.g., 3×100 at goal pace with active recovery).
- Race-pace “mini-maxi” sets: maximizing distance per stroke while holding speed.
- Advanced lactate tolerance work (e.g., 8×50 at 200 pace on short rest).
Starts, Turns & Underwaters - Skill-based micro-sets to refine takeoffs, streamline angles, and kick counts.
- Precision turns to shave off tenths of a second at walls.
Performance Dryland
- Strength, mobility, and explosiveness programmed to complement in-water training.
- Core power, stability, and injury-prevention routines designed specifically for swimmers.
Data & Feedback
- Use of performance metrics (tempo, stroke efficiency scores, lactate markers).
Video analysis and digital feedback for technique correction.
Who It’s For - Competitive Age-Group Swimmers aiming for championship cuts.
- High School & Collegiate Athletes refining race execution.
- Coaches & Parents looking for structured training resources.
- Masters Swimmers seeking advanced programming for performance goals.
