TI Smart Speed Freestyle Workshop (Level 2):

Washington, DC - June 23, 2024


LOCATION: Waterside Fitness & Swim Club 901 6th St. SW, Washington, DC 20024. CLICK HERE to see map.

TUITION: $299.00/person. 


REGISTRATION: CLICK HERE to register please.

CONTACT: For more information contact Lloyd Henry at (202) 271-1633, lloyd@OnPointFitness.com.

ABOUT THE COACH: A great opportunity to work with seasoned TI Coach Lloyd Henry (click on Lloyd's name to see his bio) who is a 25 time Ironman Finisher including Kona-World Championship with international race experience in all triathlon distances. 

DESCRIPTION: Smart Speed refines the mechanics learned in Level 1- Total Immersion Effortless Endurance Freestyle Workshop with clear practice strategies to consolidate the various stroke components into effective whole stroke swimming. Learn to structure your pool sessions and build efficiency-reinforcing focal points into every lap, making every practice an investment in skill acquisition, endurance and speed. We’ll dive into the metrics of tempo and stroke length to teach you how to generate and sustain velocity. We’ll transform your freestyle. Develop a stroke that is faster, easier, and more efficient for the long haul. Swim faster with smarter choices, instead of greater effort. You'll learn: 

1. Swimming ‘Gears’, Learn your own best swimming gears . . . like those on a bicycle.  Change speeds simply by adding a stroke to your count. Discover your best range of 3 stroke counts for this skill, and practice using them with expert guidance. 

2. The Magic of a Tempo Trainer is an improvement-minded swimmer’s best friend. Use it to make striking gains in efficiency--then convert that efficiency into more speed. Sometimes in 15 minutes or less and with an ease that will surprise you. 

3. The Math of Speed The equation Stroke Length x Stroke Rate (SL x SR) is the only exact and guaranteed predictor of how fast you’ll swim. Learn simple exercises and formulas for creating and solving speed problems. Also learn the combination of SPL+Tempo that precisely matches your present level of skill and fitness.

PREREQUISITES: Swimmers should have taken the TI Level 1 course - Effortless Endurance Freestyle or the equivalent of training.

Our coaches are some of the most active Total Immersion Directors and have worked
with athletes from complete beginner to professional triathlete.

SCHEDULE: Our schedule will be as follows (subject to minor revision):


08:00 am - 09:00 am - Classroom / Orientation
09:00 am - 11:00 am - Pool session #1
11:00 am - 01:00 pm - Lunch / Video Analysis / Classroom Workshop
01:00 pm - 03:00 pm - Pool Session #2
03:00 pm - 04:00 pm - Classroom Workshop / Video Review


For the classroom: A pen/notebook or your favorite note taking device.

For the pool: An extra suit & towel if you want dry ones for the afternoon swim (we recommend), a swim cap (one will be provided), an extra pair of goggles – mirrored goggles are best, but tinted would be good, too. Flip flops or waterproof shoes. We recommend that male students wear a Speedo-type brief or close-fitting triathlon swim shorts, rather than loose-fitting swim trunks, which can make balance even more of a challenge. Something warm to wear after the swim. A water bottle and light lunch and/or snacks.


For cancellations at least 8 days prior to the scheduled workshop, a 50% refund can be provided or a transfer ($50.00 transfer fee) to a later workshop with OnPoint Fitness is available.  Cancellations within 8 days can be transferred to another person but not refunded. No refund will be issued for cancellations less 8 days prior to the scheduled workshop.