Better Swimming Packages

Swim Faster Skills Improvement Practices

Eight Workouts to Help You Swim Better and Faster

• 💧 Set of 8 swim workouts printed on waterproof cards
• 🏊 Each practice includes progressive, skill-building exercises to help you swim better, faster, and with less effort
• 📏 Available in two sizes:
  • 8½ x 11 inches (16pt text)
  • 5 x 7 inches (10pt text)
• 📲 Includes a PDF with QR codes linking to demonstration videos for all drills
• 🌀 Organized into stroke-specific sets:
  • Better Freestyle
  • Better Backstroke
  • Better Breaststroke
  • Better Butterfly
• 🎥 Curated video content included for every workout:
  • Carefully selected from top coaches and elite swimmers
  • QR codes link directly to stroke-specific demonstration videos
  • Watch before practice or poolside with a waterproof phone

How to Use the Practices

• ⏱ Each workout runs about one hour
• 🔁 Suggested schedule:
  • Do one practice per week
  • Repeat 1–3 more times during the week
  • Move on to the next practice weekly
  • Revisit any workout for review or refresh

Better Breaststroke Package

Better Breaststroke Package

The Better Breaststroke Package is a set of eight progressive swim practices designed to help intermediate-level swimmers improve their breaststroke technique.

The result is a more streamlined and effective stroke, combining a strong kick with a well-timed pull. Use these practices to enhance swim variety or prepare for club, high school, or Masters-level competitions.

Printed on durable waterproof cards, these practices are perfect for use both at the pool deck and in the water.

Each Practice Focuses On:

• Efficient breaststroke kicking mechanics
• Perfect timing between kick and pull
• Hip-high streamline for speed and efficiency

Each session includes focused drills integrated with swim sets to reinforce key skills. All practices come with QR codes linking to YouTube videos demonstrating each drill.

Available Sizes:

• 8½ x 11 inch cards (16pt type)
• 5 x 7 inch cards (10pt type)

Practice Titles:

• Practice #1 – Kicking
• Practice #2 – Kicking
• Practice #3 – Level Body Alignment
• Practice #4 – Pulling
• Practice #5 – Stroke Timing
• Practice #6 – Putting It Together
• Practice #7 – Breaststroke Workout 1
• Practice #8 – Breaststroke Workout 2

Also Available:

• Better Freestyle
• Better Backstroke
• Better Butterfly
• Faster Freestyle
• Faster Breaststroke
• Faster Backstroke
• Faster Butterfly

All practices are developed by Carl Millholland, principal of Swim Faster Madison, who has taught over 100 swimmers — from adult beginners to state champions — in private one-on-one sessions.

Better Butterfly Package

Better Butterfly Package

The Better Butterfly Package is a set of eight progressive swim practices created to help intermediate-level swimmers develop and refine their butterfly technique.

The result is a more efficient stroke that combines a fluid dolphin kick with a well-timed arm stroke. These practices are ideal for adding variety to your swim routine or preparing for club, high school, or Masters competitions.

Printed on waterproof cards, these practices are durable and easy to use both poolside and in the water.

Each Practice Focuses On:

• Coordinated dolphin kick and body movement
• Efficient arm stroke mechanics
• Flow, rhythm, and power in the stroke

Each practice includes drills integrated with swim sets to reinforce technique. QR codes are included on each card to link directly to YouTube videos demonstrating the drills.

Available Sizes:

• 8½ x 11 inch cards (16pt type)
• 5 x 7 inch cards (10pt type)

Practice Titles:

• Practice #1 – Dolphin Kicking
• Practice #2 – Dolphin Kicking
• Practice #3 – Integrated Arm Stroke
• Practice #4 – Find the Flow
• Practice #5 – Stroke Power
• Practice #6 – Full Stroke Butterfly
• Practice #7 – Fine Tune Your Butterfly
• Practice #8 – Total Butterfly

Also Available:

• Better Freestyle
• Better Backstroke
• Better Breaststroke
• Faster Freestyle
• Faster Butterfly
• Faster Breaststroke
• Faster Backstroke

All practices are developed by Carl Millholland, principal of Swim Faster Madison, who has coached over 100 swimmers — from adult beginners to state champions — in private 1-on-1 sessions.

Better Freestyle Package

Better Freestyle Package

The Better Freestyle Package is a set of eight progressive swim practices created to help intermediate-level swimmers improve their freestyle technique.

The result is a more efficient freestyle stroke, helping swimmers become confident fitness swimmers, stronger Masters or open water competitors, or triathletes aiming to complete a full Ironman.

Printed on durable waterproof cards, the practices are easy to follow at the pool and in the water.

Each Practice Focuses On:

• Body alignment
• Breathing
• Hand entry
• Stroke timing

All practices include technique-building drills integrated with swim sets and feature QR codes that link to YouTube videos demonstrating each drill.

Available Sizes:

• 8½ x 11 inch cards (16pt type)
• 5 x 7 inch cards (10pt type)

Practice Titles:

• Practice #1 – Rotation and Breathing
• Practice #2 – Rotation and Breathing
• Practice #3 – Catch and Pull
• Practice #4 – Catch and Pull
• Practice #5 – Hand Entry
• Practice #6 – High Elbow Recovery
• Practice #7 – Front Quadrant
• Practice #8 – Workout

Coming Soon:

• Better Backstroke
• Better Breaststroke
• Better Butterfly
• Faster Freestyle
• Faster Backstroke
• Faster Breaststroke
• Faster Butterfly

All practices are developed by Carl Millholland, principal of Swim Faster Madison, who has coached over 100 swimmers—from adult beginners to state champions—in private 1-on-1 sessions.

Better Backstroke Package

Better Backstroke Package

The Better Backstroke Package is a set of eight progressive swim practices created to assist intermediate-level swimmers in improving their backstroke technique.

The result is a comfortable and competent backstroke you can use for varied swim practice or events — including high school or Masters competitions.

This package is printed on durable waterproof material, making it easy to follow right at the pool or in the water.

Each Practice Focuses On:

• Powerful backstroke posture
• Efficient kicking and body rotation
• Stronger pull with optimal hand and arm movement
• Good alignment down the lane

Each practice includes drills that teach effective backstroke technique, integrated with swim sets that reinforce a specific skill. All cards include a QR code linking to YouTube videos that demonstrate the drills.

Available Sizes:

• 8½ x 11 inch cards (16pt type)
• 5 x 7 inch cards (10pt type)

Practice Titles:

• Practice #1 – Kicking and Rotation
• Practice #2 – Kicking and Rotation
• Practice #3 – Catch and Pull
• Practice #4 – Pull Power
• Practice #5 – Putting It All Together
• Practice #6 – Working Towards Optimal
• Practice #7 – Backstroke Workout 1
• Practice #8 – Backstroke Workout 2

Also Available:

• Better Freestyle
• Better Breaststroke
• Better Butterfly
• Faster Freestyle
• Faster Backstroke
• Faster Breaststroke
• Faster Butterfly

All practices are developed by Carl Millholland, principal of Swim Faster Madison, who has coached over 100 swimmers — from adult beginners to state champions — in private 1-on-1 sessions.