Free resources
Good technique, free of charge
Free drills and technique guides from Maria. The same fundamentals she teaches one-on-one, with a video for every drill.
PDF · 9 pagesMeet Day Checklist
Everything to do from the week before your meet to your last race, with the research behind every box. For swimmers, parents and coaches.
- 01Bank your sleep all week
- 02Pack your bag tonight
- 03Race within 20 minutes of your warm-up
- + between races, caffeine, after the meet
6 videosBreathe Without Lifting Your Head
Why you run out of air in freestyle, and a six-drill progression with Maria's own videos to fix it.
- 01At the Wall, Two Hands
- 02At the Wall, One Hand
- 03Kick on Your Side with a Buoy
- + 3 more drills
10 videos10 Backstroke Drills
Ten drills, each with a video, that build a clean backstroke from body position to the kick.
- 01Streamline Flutter Kick on Back
- 02Bottle on the Forehead
- 03Rock and Roll (Head-Lead Rotation Kick)
- + 7 more drills
10 videos10 Breaststroke Kick Drills
A coach's toolkit of breaststroke kick drills with videos, from feel and symmetry to power and full-stroke timing.
- 01Vertical Kick
- 02Kick on Back, Hands at Sides
- 03Back Kick With Board on Knees
- + 5 more drills
10 videos10 Butterfly Drills
Ten drills, each with a video, that build butterfly from the body wave and kick to the full stroke.
- 01Streamline Body Dolphin
- 02Vertical Dolphin Kick
- 03Dolphin Kick on Back
- + 7 more drills
6 videosBreaststroke Drill Progression
A seven-drill ladder with videos, from the first streamline push-off to a race-ready full stroke.
- 01Streamline Push-Offs
- 02Whip Kick on Back
- 03Kick on Front with Board
- + 4 more drills
Training books
When the drills feel easy, train the race.
Seven books by Maria: a hundred workouts for your race, and the dryland that keeps you strong. PDFs you open at the pool. From $19.99, bundles from $44.
See the books
Can't wait? Take the 60-second quiz or watch Maria coach on @mashaswims.