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Whether an open water swim clinic in Hong Kong’s Repulse Bay, a pool clinic in Traverse City, Michigan, or a cycling clinic in Raleigh, North Carolina – whether youth or adult – beginner or advanced – Sheila travels the globe teaching the science, techniques and performance tools that propelled her to 4 Olympic Games. Come join in the fun!


Who Knew?

Who Knew?

Who knew? Kids love the science and analysis. Adults love the fun. 


Have fun

Have fun

SWIM SPEED SECRETS FREESTYLE Clinic choices and costs:

IN EACH CITY: choose the full Swim Speed package with STGRID(TM) filming, or from the a la carte clinic menu (individuals may register for 1 or both of the sessions from the a la carte menu):


REGISTER HERE  https://campscui.active.com/orgs/FriendsportInc



Featuring STGRID(TM) filming $425 (4 slots available per city): *small group for highly individualized stroke work, clinic includes:


*filming & analysis with patent pending STGRID

*freestyle propulsion clinic 

*halo tubing clinic

*stroke data clinic 

*refreshments & personal Q & A in small group  

*signed new edition of Swim Speed Secrets + set of Halo tubing

What is the STGRID(TM)?

The STGRID – trademarked & patent pending -- was designed by Sheila Taormina in 2017 while researching and writing the new edition of her best-selling book, Swim Speed Secrets. It is a measurement tool that allows swim mechanics instruction to be articulated in measureable, definable, specific terms rather than the vague, abstract verbal cues historically and presently used.

        The STGRID(TM) is used in conjunction with underwater cameras that film a swimmer’s stroke. All movements throughout the swim stroke are measured and analyzed against the grid.

        The key to the STGRID(TM) is in the establishment of measurement standards. The standards have been set by collecting data from Olympic swimmers’ strokes and using that data to formulate a set of parameters that can be communicated to athletes seeking improvement in their performance.

STGRID(TM) photos of 2016 Olympic freestyle gold medalists are featured in the new edition of Swim Speed Secrets.

*Starting January 1, 2018, two coaches per state will be trained and licensed to use the STGRID(TM). To see a list of STGRID(TM) coaches by state, go to the Coaching Certification page.


FREESTYLE PROPULSION CLINIC $165 (8 slots available per city) 

Clinic includes:


*2.5-hour propulsion clinic includes stroke work on the full scope of the freestyle stroke, including the topics listed on this page to the right

* signed copy of new edition of Swim Speed Secrets


HALO BENCH & TUBING CLINIC $90 (6 slots available per city) 

Clinic includes:


* 1-hour tubing clinic

*set of Halo tubing

What is the Halo Bench and tubing?

Elite swim technique can be navigated without difficulty for a stroke or two, or even for 50 to 100 meters of easy swimming, but what happens 1200 meters into a workout or 120 meters into a 200-meter race? Form deteriorates on any swimmer who does not remain focused on sensations of propulsion and/or who does not train the muscle endurance necessary to maintain the form.

Drills and focused regular swimming build muscle memory and strength for a propulsive swim stroke, but an out-of-water program accelerates and fortifies this process. For this reason, the majority of elite swimmers add a strength program to their training plan, including weight room exercises. I am a proponent of weight lifting and general strength exercises for swimming (cycling and running too). Unfortunately, there are no machines that fully simulate the unique movements of the swim stroke, especially the rotational movements of the upper arm. We can train the deltoids, triceps, and lats with various exercises, but not in the way we actually pull.

The Halo bench and tubing were specifically designed to train the underwater pull path. Since the exercise is done out of water, athletes can pause in the middle of a pull and check their arm, hand, and shoulder positions. If they are not within the elite parameters described, then they can adjust. Athletes can also hold certain positions for 20-second increments to sear in the endurance for each phase of the stroke. Over time, elite muscle memory will develop and translate directly to their stroke in the water. A 15-minute tubing workout three times per week builds endurance for sustaining elite technique throughout a workout and a race.


Also available in each city:





Swim Speed Secrets: Propulsive Swimming with Sheila Taormina

 Take the opportunity to see up close and learn from the smallest swimmer to win Olympic Gold since the 1920 Olympics.

 The Swim Speed Secrets clinic with Sheila Taormina is an in-depth explanation and practice of the underwater pull path, core connection, and stroke timing that is critical for generating speed in the freestyle stroke. Although the focus is on elite technique, beginner and intermediate swimmers are welcome alongside experienced swimmers. The sessions are technique based. Participation is limited to ensure ample individual feedback from Sheila.

NOTE: (this is not a learn-to-swim clinic; attendees should be able to complete at least 100 meters of freestyle swimming without stopping)



Swim Speed Secrets clinics begin with a seminar during which the mechanics and science of swimming are explained in an easy to understand manner. Attendees will learn the “why” behind swim technique. The information provided answers many common questions swimmers have, and takes away confusion for those who may have heard conflicting advice. The seminar also explains the purpose & benefits of the drills athletes will do during the water session. There is plenty of time for questions and discussion as we review underwater videos and photographs of Olympic swimmers.

Topics covered during the seminar and water sessions include:

1. Intricacies of the pull path, overwater recovery, and entry/extension phase of the stroke: Athletes will learn how to engage the arm properly throughout the entire stroke cycle. This unique movement is key to elite-level propulsion. We will go over many drills that train this during the water session.

2. Core movement/“rotation”: In swimming we hear the word “rotate” on a regular basis. What does it really mean? It can be interpreted in various ways. At Sheila’s clinic, athletes build core strength and learn proper shoulder, torso and hip movement.

3. Stroke Timing: Every swimmer – world record holders included – decelerates during moments in the stroke cycle. One of the keys to fast & efficient swimming is learning how to minimize these moments. This is accomplished via stroke timing. Clinic attendees learn how the asynchronous arms in the freestyle stroke coordinate to minimize deceleration and help a swimmer carry momentum.

4. Connection: Aristotle said, “The whole is greater than the sum of the parts.” Learn how to connect your arms, legs, and core for a power-packed punch in your stroke! 

 5. Kick technique and kick timing: On average, kicking adds 10-12% to a swimmers propulsion, but only if mechanically correct and well-timed. If technique or timing is off, then kicking can decrease propulsion. Clinic attendees learn how to add the 10-12% to their stroke, and it doesn’t consume the energy many people think it does. You’ll discover a new love for kicking!

 6. Halo tubing training: Tubing is a dry-land exercise that trains the details of the pull path and builds muscle endurance. Many age group swimmers can do elite stroking technique for 25 or 50 yards, but what happens as the body fatigues? Technique falls apart. Tubing builds muscle endurance to maintain technique throughout a workout and a race. For adult athletes who can’t always make it to the pool, tubing is the perfect workout that can be done at home in 15 minutes so as not to lose fitness or strength. The key is to do the tubing technique correctly. Clinic attendees are watched one at a time to ensure they get the full benefit of tubing training.

 The ultimate goal of the clinic is to provide athletes a variety of training focus points so they can practice with confidence and purpose rather than just swimming laps.

Swimmers improved their threshold pace from 5 - 15 seconds. This is in just 60 minutes of instruction. I’m calling what you teach, “The Golden Ticket.”
-John, coach, San Diego, CA