FREESTYLE TECHNIQUE WORKSHOP
for Triathletes and Open Water Swimmers
- Strahov Pool, Prague
- Learn Freestyle Basics - 29.3.2026
- Create Flow - 26.4.2026
- Increase Your Speed - 7.6.2026
Info
Workshop n.1: Learn Freestyle Basics
Body & Head position, hydrodynamics, breathing.
Workshop n.2: Create Flow
Efficiency of crawl biomechanics, catch & pull, long distance swimming technique.
Workshop n.3: Increase Your Speed
Saving energy while increasing speed, open water navigation.
| Time | 9:00 AM – 3:00 PM |
| Location | Plavecký Bazén Strahov (Prague) – Whole pool (all lanes) reserved for participants of the workshop only |
HYDROMAN® Tech Swim Workshop Series
Freestyle Technique Workshops for Triathletes and Open Water Swimmers.
As triathletes, you are already strong on the bike and in the run – disciplines where you feel confident thanks to years of experience. Now is the time to turn the swimming part into your strategic asset.
This series of three focused workshops deals specifically with freestyle swim (front crawl) technique for open water. We understand that refining foundational technique is the key to transforming swimming from a challenging part of your triathlon experience into a distinct competitive advantage. In these workshops, you will acquire the precise fundamentals that will change your efficiency, save your energy, and build your confidence in the water.
PROGRAM
Start: 9:00 AM
Part 1 (90 min.) – Dryland preparation
Strength and mobility workout exercises for swimmers
30 min break
Part 2 (120 min.) – Swimming session
30 min break
Part 3 (90 min.) – Theoretical session
With distinguished guest sharing first-hand experiences with open water swimming
End: 3:00 PM
More detailed information will be sent to registered attendees before the event.
What you’ll learn: A-Z Freestyle Stroke Technique
Our practical workshop focuses on improving the correct, foundational technique of the freestyle stroke (front crawl), specifically tailored for the demands of open water and triathlon. Over 6 hours, we will learn and practice the movement details that will make your swimming more efficient and economical:
- Body Position & Hydrodynamics: How to maintain a balanced and high body position in the water to reduce drag and swim with higher efficiency. Swim smoother, not harder.
- Effective Underwater Pull: Breaking down the phases of the stroke – the catch, the pull, the finish and recovery – for maximum propulsion while saving energy.
- Coordinated Body Rotation: How to utilize body rotation for a more powerful pull, efficient breathing, and reduced strain on the shoulders.
- Open Water Breathing Technique: Breathing to the side in coordination with body rotation, without breaking your stroke rhythm.
- Rhythm & Timing: Creating a harmonious stroke pattern that integrates the pull, body rotation, and breathing for smooth, consistent swimming.
Our Goal: To provide you with a solid technical foundation that will allow you to swim in open water with better technique, more efficiently, and with less effort. We’ll provide the tools to make your swim feel less like a battle and more like a rhythm. It’s time to stop surviving the swim and start owning it.
REGISTRATION FEES
An Investment That Pays Off in Every Pool and Every Race
Spots are limited to ensure we can provide maximum attention to the technical details of each swimmer.
WHY ATTEND & WHAT'S INCLUDED
1. Your Benefits & What You'll Receive
- Personal and group coaching from the certified coaches of V Aquatics, who specialize in stroke improvement.
- Practical in-water training with immediate feedback and corrections.
- HYDROMAN® swimming cap for all participants.
- Various snacks and drinks will be provided during the workshops.
- A digital summary booklet with drills for self-improvement and material for review.
- Exclusive Benefit: Merchandising stands with selected swimming equipment offered at discounted prices will be available at the location. Registration for HYDROMAN® events provided with 10% discount on-site.
Why is Technique the Foundation of Everything?
Correct stroke technique is what transforms a long swim from a struggle into a pleasure. It saves precious energy, prevents injuries, and allows you to exit the water fresher for the bike and the run segments – the disciplines where you already excel. It is an investment in a skill that will serve you in every training session and every race.
2. Is This Workshop For You?
This workshop is about building the most important foundation – correct swimming technique. Strategy is meaningless without a solid foundation. We focus on developing the technique that will allow you to realize your full potential as more complete and better competitors.
This workshop is right for you if:
- You are a triathlete or open water swimmer who wants to improve their basic freestyle stroke technique, speed and efficiency, regardless of their current level.
- You are interested in attending your first triathlon event and want to learn open water swimming freestyle technique
- For swimmers at the start of their journey who are comfortable in the water, swim breaststroke with head underwater, looking to learn front crawl and backstroke and increase their swimming distance.
3. A Pathway to the Event:
This workshop is the perfect first chapter in your HYDROMAN® story. Graduates don’t just participate in our Open Water Cup; they compete with the assurance and efficiency of a well-prepared endurance athlete.
Build the Right Technique. Improve the Fundamentals. Swim Forward.
ABOUT HYDROMAN® WORKSHOPS
More Than a Swim Masterclass – A Foundation for Your Open Water Journey
At HYDROMAN®, our mission has always been to build a supportive and inspiring community for water enthusiasts. We started with open water events to provide a safe, challenging, and unforgettable experience in the unique waters of Most Lake. We witnessed hundreds of swimmers – from first-timers to seasoned triathletes – take the challenge and transform it into their personal victory.
However, we noticed a common theme: many athletes, strong on land, approached swimming with uncertainty. They were eager for the challenge of open water, but not fully equipped with the specific skills to make it their own. That’s why we created the HYDROMAN® Tech Swim Workshops.
This workshop is the natural extension of our community’s spirit and is proudly powered by the V Aquatics Swimming Academy® – the largest and most active academy of its kind in the Czech Republic. Every day, our academy is a home to a dynamic community of nearly 300 master swimmers and triathletes, aged 20-60, who train with us consistently throughout the season. This is the real-world laboratory where our methods are proven daily. It’s our commitment to ensuring that your journey into open water swimming or triathlon doesn’t just start at the starting line, but is built on a foundation of confidence, knowledge, and proper technique.
The V Aquatics Advantage: Elite Coaching for Endurance Athletes
This professional program is led by the Head Coach of V Aquatics Swimming Academy® and our most selected team of coaches. We specialize in translating the most advanced knowledge from the worlds of competitive swimming and triathlon science into practical, results-driven training.
Our curriculum is specifically designed to meet the demands of serious endurance competitors. Whether you are targeting your first major open water race or an Ironman®-distance event, our methodology is honed by working with hundreds of athletes just like you. We focus on the unique physiological and technical needs of long-distance swimming: sustainable efficiency, pacing, energy conservation, and the mental fortitude required for success.
OUR MISSION
Our Core Goals: What We Stand For
- Bridge the Confidence Gap: To provide triathletes and new open water swimmers with the precise, practical skills that transform anxiety about the swim leg into focused readiness and strategic confidence.
- Demystify Open Water Swimming: To break down the unique challenges of lakes and races – navigation, mass starts, sighting, and efficiency – into learnable, repeatable techniques that anyone can master.
- Build a Stronger Community: To create a stepping stone between the pool and our HYDROMAN® Open Water Cup events. We’re not just preparing you for a race; we’re welcoming you into a tribe of like-minded individuals who learn, train, and grow together.
- Focus on Sustainable Improvement: We believe in teaching technique first. A sustainable, efficient Freestyle stroke is not just about going faster in one event; it’s about building a foundation for a lifetime of endurance swimming with less effort and a lower risk of injury.
The HYDROMAN® Difference: Our Method
Our workshop is not a generic swimming lesson. It is a specialized curriculum designed by the team behind the HYDROMAN® events and V Aquatics Swimming Academy.
- Event-Proven & Science-Backed Focus: Every drill and lesson combines proven open water strategies with the latest sports science, filtered through the lens of real endurance race conditions.
- The Elite Coach-to-Athlete Promise: We strictly limit the capacity of each workshop. This guarantees that you receive personalized attention and actionable feedback on your technique from our top-tier coaching staff.
- From Theory to Muscle Memory: We structure our sessions to move swiftly from clear explanation to guided in-water practice. We help you feel the right technique, not just understand it intellectually.
Do you have any questions about the workshop? Write us at hydroman@vaquatics.cz – we are here to help you prepare.
Info
Info
Workshop n.1: Learn Freestyle Basics
Body & Head position, hydrodynamics, breathing.
Workshop n.2: Create Flow
Efficiency of crawl biomechanics, catch & pull, long distance swimming technique.
Workshop n.3: Increase Your Speed
Saving energy while increasing speed, open water navigation.
| Time | 9:00 AM – 3:00 PM |
| Location | Plavecký Bazén Strahov (Prague) – Whole pool (all lanes) reserved for participants of the workshop only |
HYDROMAN® Tech Swim Workshop Series
Freestyle Technique Workshops for Triathletes and Open Water Swimmers.
As triathletes, you are already strong on the bike and in the run – disciplines where you feel confident thanks to years of experience. Now is the time to turn the swimming part into your strategic asset.
This series of three focused workshops deals specifically with freestyle swim (front crawl) technique for open water. We understand that refining foundational technique is the key to transforming swimming from a challenging part of your triathlon experience into a distinct competitive advantage. In these workshops, you will acquire the precise fundamentals that will change your efficiency, save your energy, and build your confidence in the water.
Program
PROGRAM
Start: 9:00 AM
Part 1 (90 min.) – Dryland preparation
Strength and mobility workout exercises for swimmers
30 min break
Part 2 (120 min.) – Swimming session
30 min break
Part 3 (90 min.) – Theoretical session
With distinguished guest sharing first-hand experiences with open water swimming
End: 3:00 PM
More detailed information will be sent to registered attendees before the event.
What you’ll learn: A-Z Freestyle Stroke Technique
Our practical workshop focuses on improving the correct, foundational technique of the freestyle stroke (front crawl), specifically tailored for the demands of open water and triathlon. Over 6 hours, we will learn and practice the movement details that will make your swimming more efficient and economical:
- Body Position & Hydrodynamics: How to maintain a balanced and high body position in the water to reduce drag and swim with higher efficiency. Swim smoother, not harder.
- Effective Underwater Pull: Breaking down the phases of the stroke – the catch, the pull, the finish and recovery – for maximum propulsion while saving energy.
- Coordinated Body Rotation: How to utilize body rotation for a more powerful pull, efficient breathing, and reduced strain on the shoulders.
- Open Water Breathing Technique: Breathing to the side in coordination with body rotation, without breaking your stroke rhythm.
- Rhythm & Timing: Creating a harmonious stroke pattern that integrates the pull, body rotation, and breathing for smooth, consistent swimming.
Our Goal: To provide you with a solid technical foundation that will allow you to swim in open water with better technique, more efficiently, and with less effort. We’ll provide the tools to make your swim feel less like a battle and more like a rhythm. It’s time to stop surviving the swim and start owning it.
Registration fees
REGISTRATION FEES
An Investment That Pays Off in Every Pool and Every Race
Spots are limited to ensure we can provide maximum attention to the technical details of each swimmer.
Why attend and what's included
WHY ATTEND & WHAT'S INCLUDED
1. Your Benefits & What You'll Receive
- Personal and group coaching from the certified coaches of V Aquatics, who specialize in stroke improvement.
- Practical in-water training with immediate feedback and corrections.
- HYDROMAN® swimming cap for all participants.
- Various snacks and drinks will be provided during the workshops.
- A digital summary booklet with drills for self-improvement and material for review.
- Exclusive Benefit: Merchandising stands with selected swimming equipment offered at discounted prices will be available at the location. Registration for HYDROMAN® events provided with 10% discount on-site.
Why is Technique the Foundation of Everything?
Correct stroke technique is what transforms a long swim from a struggle into a pleasure. It saves precious energy, prevents injuries, and allows you to exit the water fresher for the bike and the run segments – the disciplines where you already excel. It is an investment in a skill that will serve you in every training session and every race.
2. Is This Workshop For You?
This workshop is about building the most important foundation – correct swimming technique. Strategy is meaningless without a solid foundation. We focus on developing the technique that will allow you to realize your full potential as more complete and better competitors.
This workshop is right for you if:
- You are a triathlete or open water swimmer who wants to improve their basic freestyle stroke technique, speed and efficiency, regardless of their current level.
- You are interested in attending your first triathlon event and want to learn open water swimming freestyle technique
- For swimmers at the start of their journey who are comfortable in the water, swim breaststroke with head underwater, looking to learn front crawl and backstroke and increase their swimming distance.
3. A Pathway to the Event:
This workshop is the perfect first chapter in your HYDROMAN® story. Graduates don’t just participate in our Open Water Cup; they compete with the assurance and efficiency of a well-prepared endurance athlete.
Build the Right Technique. Improve the Fundamentals. Swim Forward.
About HYDROMAN® Workshops
ABOUT HYDROMAN® WORKSHOPS
More Than a Swim Masterclass – A Foundation for Your Open Water Journey
At HYDROMAN®, our mission has always been to build a supportive and inspiring community for water enthusiasts. We started with open water events to provide a safe, challenging, and unforgettable experience in the unique waters of Most Lake. We witnessed hundreds of swimmers – from first-timers to seasoned triathletes – take the challenge and transform it into their personal victory.
However, we noticed a common theme: many athletes, strong on land, approached swimming with uncertainty. They were eager for the challenge of open water, but not fully equipped with the specific skills to make it their own. That’s why we created the HYDROMAN® Tech Swim Workshops.
This workshop is the natural extension of our community’s spirit and is proudly powered by the V Aquatics Swimming Academy® – the largest and most active academy of its kind in the Czech Republic. Every day, our academy is a home to a dynamic community of nearly 300 master swimmers and triathletes, aged 20-60, who train with us consistently throughout the season. This is the real-world laboratory where our methods are proven daily. It’s our commitment to ensuring that your journey into open water swimming or triathlon doesn’t just start at the starting line, but is built on a foundation of confidence, knowledge, and proper technique.
The V Aquatics Advantage: Elite Coaching for Endurance Athletes
This professional program is led by the Head Coach of V Aquatics Swimming Academy® and our most selected team of coaches. We specialize in translating the most advanced knowledge from the worlds of competitive swimming and triathlon science into practical, results-driven training.
Our curriculum is specifically designed to meet the demands of serious endurance competitors. Whether you are targeting your first major open water race or an Ironman®-distance event, our methodology is honed by working with hundreds of athletes just like you. We focus on the unique physiological and technical needs of long-distance swimming: sustainable efficiency, pacing, energy conservation, and the mental fortitude required for success.
Our Mission
OUR MISSION
Our Core Goals: What We Stand For
- Bridge the Confidence Gap: To provide triathletes and new open water swimmers with the precise, practical skills that transform anxiety about the swim leg into focused readiness and strategic confidence.
- Demystify Open Water Swimming: To break down the unique challenges of lakes and races – navigation, mass starts, sighting, and efficiency – into learnable, repeatable techniques that anyone can master.
- Build a Stronger Community: To create a stepping stone between the pool and our HYDROMAN® Open Water Cup events. We’re not just preparing you for a race; we’re welcoming you into a tribe of like-minded individuals who learn, train, and grow together.
- Focus on Sustainable Improvement: We believe in teaching technique first. A sustainable, efficient Freestyle stroke is not just about going faster in one event; it’s about building a foundation for a lifetime of endurance swimming with less effort and a lower risk of injury.
The HYDROMAN® Difference: Our Method
Our workshop is not a generic swimming lesson. It is a specialized curriculum designed by the team behind the HYDROMAN® events and V Aquatics Swimming Academy.
- Event-Proven & Science-Backed Focus: Every drill and lesson combines proven open water strategies with the latest sports science, filtered through the lens of real endurance race conditions.
- The Elite Coach-to-Athlete Promise: We strictly limit the capacity of each workshop. This guarantees that you receive personalized attention and actionable feedback on your technique from our top-tier coaching staff.
- From Theory to Muscle Memory: We structure our sessions to move swiftly from clear explanation to guided in-water practice. We help you feel the right technique, not just understand it intellectually.
Do you have any questions about the workshop? Write us at hydroman@vaquatics.cz – we are here to help you prepare.
