NZBMA SwimFree Coaching: Drill & Technique Only

Ever catch yourself wondering why your freestyle turns into a frantic dog paddle after just a few laps? Many swimmers pile on the lengths thinking it will crank up speed and efficiency. Unfortunately, that path often leads straight to Tendonitis Town, population…you! Swimming smart beats swimming hard every time, with an efficient stroke that reduces the risk of overuse injuries and keeps your energy no depleting it with every stroke. NZBMA’s very own, Wayne Armour, has watched countless swimmers slam into technique walls, usually because they overlook the power and relevance of drills. His sessions welcomes swimmers who can swim but need aid in levelling up. From weekend warriors to Tri/Ironman open water go-getters, helping you glide smoother, swim faster and aim to be injury-free. Targeting freestyle drills and technique first, we’ll tweak, zero in on form, body position and drill progressions, making every stroke efficient, instead of looking like flailing octopus…it’s a vibe.

What to Expect in These Session

We want you to imagine a 50-minute session loaded with practical drills that look simple, but, aren’t and pack a punch. At this stage Wayne is thinking in a small group setting with a max of six swimmers for that personalised feel. Kicking off with freestyle, tailoring drills to match each swimmer's needs and abilities. Efficiency rules here! The aim is fluid movements that conserve energy, builds speed and lessons unnecessary strain on joints. Just like in running, you slow down to perfect form, before you ramp up the pace. Session structure will feature a warm-up with starter drills (yes, that’s a thing), then targeted drills to challenge and refine your stroke, a swim set to practice those new skills, finally concluding with a cool-down with, you guessed it, cool-down drills (yes, that’s a thing). Wayne plans to heir a lane for a morning and lunchtime slot, at the new Christchurch CBD 50m pool, making it easy to squeeze into your day. Not into groups? No worries, email use, if there’s more need for one-on-one over group sessions, we can adapt to this.

Pricing and Value

NZBMA aims to keep this affordable and sustainable. Lane hire is estimated around $50 per hour (pending on confirmation), plus Wayne's times. We are thinking around $20 to $30 per person per session, based on pool costs and market rates, but we value your feedback on what seems fair. Yes! We are seeking your thoughts, we will adjust based on demand, available slot, and final hire fees. For those committed to steady progress, package deals could be in the works as well. Either way, you get premium coaching by Wayne in either a small groups or solo.

About Your Coach

Yep…spoiler it’s Wayne Armour, NZBMA’s very own Body Mechanic and well known "failed" Foveaux Strait swimmer. History lesion, back in February 2020, Wayne set out to conquer the 30+km beast of cold, sharky and rough waters between Stewart Island and Bluff, at the bottom of New Zealand's South Island. Publicly sharing to be the first Australian to nail it, following marathon swimming rule (aka, without a wetsuit). His goal? Raise funds for New Zealand sea lions and Australian bushfire relief. Though Mother Nature called the shots and the attempt got scrubbed, that bold swing crippled Wayne, taking many years to transform it into his secret weapon. Facing such public failure due to uncontrollable events as well as processing the of the feelings of being, not to mention having to handling the public scrutiny from not just NZ but Australia. Taught him volumes about life, emotional regulation and the reality of uncontrollability that no amount of swimming success could teach. Add in his 20-plus years as a manual therapist, treating elite athletes to everyday folks and you have a coach who truly understands. Wayne aims to blends his therapeutic insights into these sessions, tackling muscle imbalances, water balance and swim posture. This will help you swim stronger, smarter and with way less risk of your shoulder yelling at you. Wayne has lived it, learned from it, now he is geared up to guide you the best he can.

Example Freestyle Drills

Get a sneak peek at some core drills to sharpen your stroke before we kickstart our sessions:

• Catch-Up Drill - Purpose: Builds a long, sleek stroke by perfecting catch and pull timing, while boosting body rotation and glide. Tip: Avoid early hand dives. Keep that elbow high, like reaching for the last biscuit. A great warm-up to uncover technique glitches to tackle.

• Fingertip Drag Drill - Purpose: Refines high-elbow recovery and keeps arms relaxed, reducing drag and smoothing your rhythm. Tip: If fingers dig too deep or arms swing wide, imagine zipping them along your side like pulling an invisible zipper.

• Single-Arm Freestyle Drill - Purpose: Isolates one arm to discover your pull mechanics, catch depth and alignment, this ones great for spotting quirky habits. Tip: Hold the extended arm steady; think "press the buoy" to lift your chest. Excellent for fixing lazy shoulder to hip rotation.

• Fist Drill - Purpose: Activates forearms for better water grip, shifting power from hands to forearms, elbow to hip and recovery. Tip: Take it slow, then power through the pull. Great for boosting efficiency without quick burnout. This one when done correctly is a hidden gem for those seeking open water efficiency.

• Shark Fin Drill - Purpose: Amplifies body rotation (shoulder/hip) and recovery timing (timing is everything in swimming), cutting through water like a fin to minimise resistance. Tip: Skip over-twisting, this drill quickly highlights and corrects body posture imbalances.

• Underwater Recovery Drill - Purpose: Strengthens your pull and reduces shoulder strain, ideal for building endurance without exhaustion. Tip: Steer clear of crossing arms; aim for "wide tracks" like carving parallel lines. Great for keeping fatigue in check.

Wayne’s session will roll like this: warm-up drills to loosen up fatigue whilst wakening neuromuscular activation, then targeted drills to push your stroke capacity, moving to a swim set to embed those newly made cues, finally cool-down drills to seal the deal and conclude the session. Wayne's neurodiverse eye, Body Mechanic brain and swimmer's heart, spots exactly what your stroke needs, delivering safer techniques, lower injury risks and higher performance output.

Join the Fun

Eager to swim with purpose? Email us your interest, pricing ideas or preference for group or one-on-one sessions. Watch for updates on times, final costs and bookings. Let's turn this opportunity into discover swim related drills and become the envy of the pool.

There’s Strength in Failing (Even Publicly)

Wayne's Foveaux Strait attempt shines as a testament to grit. As an Australian born, but Christchurch based, he geared up to be the first from his homeland to cross the notorious 34km strait, braving 11-13°C waters, crazy swells, unpredictable tides and a hotspot for shark (Great Whites). Equally, swimming without a wetsuit, only togs, goggles, a cap and so much grease for chafing. Following marathon rules, he prepped with a superstar support crew being Dawn & Fit’n’Able’s very own Chole, for an unassisted (feeds included) swim. Though the attempt in February 2020 got called off, it raised awareness and funds for the bushfire affected animals and sparked inspiration for other swimmers. This "failure" honed Wayne's learnings in resilience, preparation and real-world swimming situations. He turned this very public setbacks into a strength that now benefit every swimmer he coaches.