Fast Swim Academy · Dryland series
Hips up, stroke connected, in 15 minutes.
The six-week core program behind a world record breaststroke. Forty-four pages, no equipment, done before practice. Three sessions a week, 15 minutes each.
Price goes up to $19.99 on Oct 19.
Who it is for
Whoever sinks at the hips, this is for you.
- Breaststrokers whose hips sinkThe kick recovers, the hips drop, the glide dies. Six weeks of anti-extension work holds the line from the catch to the kick.
- Masters with a tight backDead bugs, side planks and carries before the harder holds. Level 1 is bodyweight and a floor. No equipment, no jumping.
- Age groupers before dryland startsFifteen minutes before practice, three times a week, with a placement test so nobody starts above their level.
Inside the book
Every exercise gets its own page: start and finish positions, what it works, the week-one numbers, how to progress, the cues I use on deck, and the mistakes I see most. Then the full six-week program, laid out session by session.
Page 3Five ways your core decides your speed
Placement testThree timed holds tell you where to start
An exercise pagePositions, numbers, cues, mistakes, easier and harder
Advanced levelRollouts, hanging work, dragon flags, loaded rotation
The programThree sessions a week, new exercises every week
BonusThe 5-minute pre-swim primer for the pool deck
Written by the coach who swam it
The core work behind a world record, cut down to 15 minutes a session.
Deaf world record holder in the 50 m breaststroke, twice NCAA All-American, degree in biomechanics. Every exercise in this book is one I use with my own swimmers in Tampa, with a number to beat so you know when you got stronger.
Coach Maria Rezhylo · founder, Fast Swim Academy, Tampa
What you get
- The placement testThree timed holds put you at Foundation, Build or Advanced.
- 26 exercises, one page eachStart and finish positions, what it works, week-one numbers, how to progress, coaching cues, common mistakes, easier and harder versions.
- The 6-week program for every levelThree sessions a week, about 15 minutes each, new exercises every week. Written out session by session.
- The 5-minute pre-swim primerOne round on deck to switch your core on before you get in.
- The tracking logWeek 1 next to week 6. Print it or fill it in on your tablet.
- Yours to keep44-page PDF. Download it right after paying, and again from your email. Phone, tablet or laptop.
Written by Coach Maria Rezhylo
- Deaf world record holder, 50 m breaststroke
- European and world deaf champion
- 2x NCAA All-American, then professional swimmer
- Coached an athlete to a world championships medal
- Degree in Exercise Science, biomechanics
- Founder of Fast Swim Academy, Tampa Bay
I swam about 70k a week as an age grouper. Most of that was unnecessary. What I wish I had done more of was short, focused work that made every lap better. That is this program.
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Every book comes as its own PDF with its own link, in one email.
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Questions before you buy
Who is this for?
Any healthy swimmer. The placement test on page 5 puts you at Foundation, Build or Advanced, so a beginner and a competitive swimmer use the same book at different levels. Masters swimmers and triathletes included.
If you have back, hip or shoulder pain, or you are coming back from an injury, check with your doctor or physio before you start.
What equipment do I need?
Foundation needs a mat and nothing else. Build adds a medicine ball, a resistance band, a kettlebell and a stability ball. Advanced adds an ab wheel, a pull-up bar, parallettes, a flat bench and a slam ball.
How much time does it take?
About 15 minutes, three times a week, with a day between sessions. Monday, Wednesday, Friday works well. Six weeks, then you retest and compare your numbers to week 1.
When do I do it around swim practice?
The full session goes after the pool or on a dry day. Before the pool, use the 5-minute primer on deck. On a session day, do the full session after practice and skip the primer.
How do I get the book?
It is a 44-page PDF. The download button appears right after payment, and the same link goes to your email. It opens on a phone, tablet or laptop. The link works for a year, so you can come back to it. Lost it? Use the resend link under the checkout.
Is this a subscription?
No. One payment, the book is yours. It is $29 until Nov 14, then $39.
Can I share it with my team?
It is for personal use, so please do not share or resell the file. If you coach a group and want copies for your swimmers, text Maria and we will sort something out.
Something went wrong with my order
Reply to the email or text Maria at (475) 223-9849. A real person answers.