SWIMLAB

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Sydney’s Adult Freestyle Coaching Specialists
Practice • Improve • Perform Welcome to SWIMLAB. SWIMLAB offers a fresh insight into swimming.

Using the Total Immersion™ methodology, swimming is coached as a whole body experience, where balance, core stability and streamlining offer the key to energy efficient swimming. We run freestyle courses, 1-1 packages, stroke correction clinics and squads for all levels. Total Immersion ™ results in nothing less than a transformative experience for the swimmer. Combining this knowledge and expertise with over 20 years experience in sports coaching, we aim to empower you to convert this experience into more depth, breadth and ease of movement in the water. Clients respond positively to a high quality of service, backed by attention to detail. We coach you in the water, not from the poolside, helping you understand that 70% of swimming performance comes from technique, not increased effort! We use underwater and aerial view filming, giving you valuable feedback and insights into your stroke and relationship with the water.

14/10/2026

🏊‍♀️🏅 WEDNESDAY WIN – GO MAREE! 🎉

A massive shoutout to our wonderful swimmer Maree, who recently took part in her very first Transplant Games AND her first-ever swimming competition! 🙌

After completing a pack of private swim coaching sessions with Coach Fiona, Maree headed into the Games with one simple goal – to make it to the other end of the pool.

Well, she did that… and came home with TWO medals! 🥈🥉

How good is that?! 👏

Maree, we're so incredibly proud of you! Not just for the medals, but for having a go, stepping outside your comfort zone and showing what's possible when you back yourself.

We hope this is just the beginning of many more swimming adventures. Keep swimming, keep building your confidence and, most importantly, keep enjoying the journey! 💙

Massive congratulations from Coach Fiona and the whole Swimlab team! 🌊

11/10/2026

🏊‍♀️Stronger swimming starts with stronger foundations.

😤If your freestyle feels like hard work, confusing, or frustrating, you’re not alone!

At SwimLab, our Freestyle Foundation Series is designed to help adult swimmers build confidence, improve technique and progress step by step.

Whether you are:
- just getting started
- building towards a confident, easy laps
- or ready to refine your stroke and work towards 1km
we have a program to meet you where you are.

This summer at Waverley College, our adult programs are here to help you:
✔️ build strong foundations
✔️ learn with confidence
✔️ make progress you can feel
✔️ swim with more ease and less frustration

Not sure which program is right for you?
👉 Book a call and we’ll help you find the best starting point.
https://swimlab.com.au/get-started/

10/10/2026

🌊🏊What are you training for this season?
Bondi to Bronte Ocean Swim Coogee Island Challenge HUSKY Triathlon Festival

Ocean swimming sessions matter — but one well-structured pool squad each week can make a huge difference to your swim strenght and conditioning.

A good swim set gives you more than just metres.
It gives you:
- purposeful reps
- pace variation
- work/rest intervals
- technique under pressure
- the fitness to hold your stroke when you’re tired

That’s where pool training can really lift your ocean swimming.

SwimFit squads at Waverley College are built for adult swimmers who want to improve fitness, pace and efficiency — without just swimming endless laps.
Train with purpose this season.
📍 Waverley College
Mon + Wed 6:15pm
Fri 5:15pm alternate weeks

👉 Book a call if you’re not sure whether SwimFit is the right level for you.
https://swimlab.com.au/get-started/

08/10/2026

🏊‍♀️The non-negotiables of efficient freestyle!!🏊‍♀️

If you want to swim further, faster and with less wasted effort, there are a few things you simply can’t shortcut.

Freestyle Mastery is our deep dive into the mechanics that make a stroke sustainable and scalable.

Over 4 x 90-minute sessions, we work through:
✅building the stroke from your frame and joint mechanics
✅finding your sweet-spot streamline
✅developing more precise stroke synchronisation
✅integrating breathing without disrupting alignment or rhythm
improving distance per stroke
✅creating more efficiency, flow and control

Each week includes in-depth video analysis, focused practice between sessions and a small-group environment where we can really coach the detail.

Sat 10, 17, 24 & 31 October
2:00–3:30pm
NCIE Redfern
Only 1 place left

Best Suited to 2:15/100m pace or quicker

https://swimlab.com.au/stroke-correction-programs/

07/10/2026

💪Waverley SwimFit Squads are back for the summer season.

SwimFit is for adults who want to build fitness, improve endurance, swim with more purpose and feel better prepared for the things they enjoy — whether that’s ocean swimming, triathlon, surf lifesaving, Swim Run or simply getting fitter in the water.

Starting Monday 12 October 2026�Waverley College�Mon + Wed 6.15pm
Fri 5.15pm

https://swimlab.com.au/swim-fit-squads/

05/10/2026

😩Breathless after a length?
😡Frustrated with your progress?
🤔Unsure how freestyle is meant to fit together?

🏊At SwimLab, we take adult swimmers through a clear improvement pathway — starting with the foundations of breath management and technique, then build confidence, distance and fitness, with progressive challenge.

Whether you are starting from zero or working towards your first 1K, we help you start where you are and build towards where you want to go.

Ready to get started?
https://swimlab.com.au/get-started/
book a call, chat to a coach and go!

04/10/2026

💙There’s something about having good lane buddies.

People who turn up, work smart, encourage each other and make the hard sets feel that little bit easier.

🏊SwimFit brings together like-minded adults who want to improve their fitness, swim better and train with purpose — without losing the fun of being part of a squad.

You’ll be challenged, coached and supported, but you’ll also have people beside you who understand why you’re there.

🎯Work smart. Swim strong. Love your lane buddies.

Waverley SwimFit starts Monday 12 October.

03/10/2026

Calling all swimmers, adventurers and island lovers. 🌊
Come join the Swimlab Community at Norfolk Island's

6 distances, crystal-clear reef-protected waters and a UNESCO World Heritage backdrop unlike anywhere else on earth.

Whether you're going big 2.5km or jumping in for the family-friendly 200m, there's a swim for everyone.

📅 15-17 January, 2027

➡️ Learn More https://www.piertopineoceanswim.com

02/10/2026

A little Friday feedback to finish the week on a high 💙

We love hearing that Terence came away from Freestyle Fundamentals feeling like he’d learned plenty — and, even better, ready to keep practising and building towards the next step - Progressive Freestyle!

That’s what progress is all about: learning, practising, building confidence and continuing forward one step at a time.

Great work, Terence — and a lovely shout-out for Coach Rachael too! 🙌🏊‍♂️

01/10/2026

🌿 Hello October — swimming season is really starting to warm up!

It’s the first of the month, which means we’re opening the floor for October’s Ask SwimLab questions.

What’s your biggest swimming question right now?

It might be something that needs clarifying, something that isn’t working, or something you’ve always wondered:

🤔A why
🤔A how
🤔A which
🤔A when

Tell us in the comments below. Throughout October, we’ll answer your questions with coaching tips, newsletter topics and helpful video clips.

No question is too small. If you’re thinking about it, plenty of other swimmers probably are too.

👇 What would you like to Ask SwimLab this month?

Address

NCIE Redfern, George Street
Sydney, NSW
2016

Telephone

+61404503355

Website

http://swimlab.com.au/, https://swimlab-program-schedule.as.me/

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