The program consists of two DVDs and one CD-ROM packed with over 2?hrs of information to help you swim Smoother and Faster in no time. No other swimming training package on the market is as comprehensive and gives you three-times the value in one easy-to-use swimming guide. DVD 1 - Stroke Technique Correction Swim Smooth prides itself on providing a totally comprehensive training package which gives you over 30 pool based drills, neatly divided into 7 specific areas of freestyle stroke technique: - Breathing - Head Position - Leg Kick - Body Roll - Arm Recovery - Hand Entry - Catch and Pull The first DVD features swimming and drill demonstrations by Sydney Olympic Gold Medallist, Bill Kirby OAM. Swim Smooth Head Coach Paul Newsome provides observation and instruction backed by the guidance and bio mechanical knowledge of Swim Smooth's physiotherapist, Michelle Smith. The first disc also contains many demonstrations of the common mistakes you should look out for within your own stroke technique. Using our straightforward 'Cause And Effect' approach to stroke correction, we'll show you the underlying cause of each stroke problem - it's often not obvious! Then we'll show you the best drills and visualisations to fix that underlying problem. DVD 2 - Open Water Swimming Technique The second DVD contains specific open water swimming drills and exercises to make sure you can transfer the improvements you've made in the pool into an open water race environment. Don't underestimate how important this is! Disk 2 is essential viewing for triathlon novices and experienced athletes alike. We explain in detail what equipment you need in open water and how to use it correctly. We interview and watch demonstrations by several top elite open water swimmers to understand race techniques and strategies for starts, turns, drafting, pacing, sighting and swim exits. Last but not least we explain changes you can make to your stroke technique to make it better suited for open water swimming. These will give your performances a further lift. Get these things right on your race day and you'll have a perfect race! Disk 3 - Full Training Plan and Training Tools The PC and Mac compatible CD-ROM contains a full 8-Week / 25 Session Training Program for you to follow when you swim. These structured sessions break the monotony of continuous swim sessions and get you focused on improving your swimming technique with detailed drill sets and fitness sessions. The Training Program strikes the perfect balance between technique training and fitness training. In conjunction with the DVDs it's the perfect way to improve your swim speed. Within the Training Program there are 3 levels to choose from - Novice, Intermediate and Advanced – one will be perfect for you! The Training Program can be undertaken at any time – during the race season to get you in peak swim shape for your big race, or over the winter to develop your swimming to a higher level. Also contained on Disk 3 is a Pace Calculator to work out target times for your training (in MS Excel format). A sample Strength, Core and Flexibility program and Swim Smooth's "Injury 101" prevention article.