Consultation - Office Visit

1 hour

There's no fee for the consult and we would be happy to discuss your training needs.

Swimming Instruction - Consultation (Office Visit)

1 hour

There's no fee for the consult and we would be happy to discuss your training needs.

Swim Stroke Analysis / Swim Check

1 hour @ $100.00

If you're not sure where to start in your swim training we recommend getting your swim stroke video recorded. Sometimes what we think we're doing is not exactly what's happening. Your swim stroke analysis video can reveal many common mistakes which lead to quick fatigue and a poor swim performance.

Private Swim Instruction

1 hour @ $100.00

Our Learn to Swim and Swim Faster Workshops are private instruction in a swim studio, tailored specifically to the individual by your swim coach, in a heated pool.
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There are purchasing option available:
1. Monthly Membership Lessons ( no minimums)
2. Private Mini Workshops (see below)
3. Private One day makeovers (see below)

Submit Video For Swim Stroke Analysis ( Freestyle Technique Only)

1 hour @ $100.00

Send us a 30 to 60 second video clip of your stroke for analysis. Upload your video to Youtube and send us the link. Scheduling is for the time your video will be viewed, analyzed, uploaded, and link sent back to you the same day. Be sure to send the video before the scheduled time.

Open Water Swim - Swim Instruction

1 hour @ $150.00

This session is held a Lake 288. $9 entry fee at the park. For address and park information visit http://288lake.net/

Only schedule during opening hours of the lake 288 facility. Note hours change for winter and summer.

Check hours - https://www.facebook.com/pg/288lake/about/

Private Swim Workshop (Balance / Breathing Phase)

3 hours @ $300.00

Sinking and struggling with breathing? This workshop is to help you find your neutral buoyancy and learn to roll to breathe without sinking. If you're sinking the added drag will require more strokes to cover the same distance. This is a great start to learn how to not fight the water.

Private Swim Workshop (Propulsion Phase)

3 hours @ $300.00

Got your balance and breathing in check but need to improve your stroke mechanics? This is the workshop for you.
* Prerequisite - Balance & Breathing Phase must be completed first prior to this workshop.

One Day Makeover (Learn To Swim or Build Speed)

6 hours @ $599.00

The One Day Workshop is recommended for those that live out of country, out of state which, or the ability to visit frequently for instruction is not likely. This is a 6 hour lesson /appointment.
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Have a group of friends that want to join? Let us know and we'll setup a group workshop rate and date for you and you friends to sign up.

Swim Zone Check (Blood Lactate Profile)

1 hour @ $125.00

5 Training zones are setup up in HR, and pace/100m.

****This is not a swim eval.**** ------*****Must be able to swim proficiently for 3 minute stages at set speeds*****

Cycling Power Profile

3 hours @ $280.00

This assessment combines the Cycling Zone Check ( VO2max + Blood Lactate), est. Vlamax, and Wingate Anaerobic assessment to review the relationship of your Anaerobic Peak Power, Power at VO2max, Power at Anaerobic / Lactate Threshold, and Aerobic Base. This data helps the athlete and coach set and or adjust training priorities based on the assessment results.

Bike Zone Check (Blood Lactate Profile)

1 hour @ $150.00

5 Training zones are setup up in Heart Rate and Watts.

Train Smarter and Get Faster

Bike Zone Check (VO2max)

1 hour @ $150.00

5 Training zones are setup up in Heart Rate and Watts.
Aerobic base, Lactate threshold, and VO2 peak identified
Depletion rates for FFA (FAT), glycogen (Carbs), and caloric utilization per zone.

If you're on the keto diet and in nutritional ketosis we recommend this assessment.

Train Smarter and Get Faster

Bike Zone Check (VO2max + Blood Lactate Profile)

1 hour @ $175.00

5 Training zones are setup up in Heart Rate and Watts.
Aerobic base, Lactate threshold, and VO2 peak identified
Depletion rates for FFA (FAT), glycogen (Carbs), and caloric utilization per zone.

Train Smarter and Get Faster

Wingate Anaerobic Assessment

1 hour @ $125.00

The Wingate anaerobic assessment allows us to plot your peak power and determine your ideal VO2max, Lactate Threshold / Anaerobic Threshold, and Aerobic Base.

Run Zone Check (Blood Lactate Profile)

1 hour @ $150.00

Important - If you're peak speed is a sub 6:00 min/mile please schedule your appointment with our Pasadena location.

5 Training zones are setup up in Heart Rate, MPH, and pace Min/MIle.

Eliminate The Guesswork. Get Faster

Run Zone Check (VO2max)

1 hour @ $150.00

Important - If you're peak speed is a sub 6:00 min/mile please schedule your appointment with our Pasadena location.

5 Training zones are setup up in Heart Rate, MPH, and pace Min/MIle.
Aerobic base, Lactate threshold, and VO2 peak identified
Depletion rates FFA (FAT), glycogen (Carbs), and caloric utilization per zone.

If you're on the keto diet and in nutritional ketosis we recommend this assessment.

Eliminate The Guesswork. Get Faster

Run Zone Check (VO2max + Blood Lactate Profile)

1 hour @ $175.00

Important - If you're peak speed is a sub 6:00 min/mile please schedule your appointment with our Pasadena location.

5 Training zones are setup up in Heart Rate, MPH, and pace Min/MIle.
Aerobic base, Lactate threshold, and VO2 peak identified
Depletion rates FFA (FAT), glycogen (Carbs), and caloric utilization per zone.

Eliminate The Guesswork. Get Faster

Kids - Competitive Swim Private Instruction

30 minutes @ $30.00

One student with one coach private instruction.

Kids - Learn To Swim Private Instruction

30 minutes @ $25.00

One student with one coach private instruction.
Discounted 8 sessions per month can be purchased.

Massage - 30 Min Appointment

30 minutes @ $40.00

This session is ideal for (Choose one) : 1. targeting one specific area in need of deep tissue or sports massage. 2. Post workout / race recovery massage. 3. Whole body stretching and range of motion bodywork. The course of treatment will be accessed and determined by YOU and YOUR licensed Massage Therapist prior to each bodywork session for the most therapeutic outcome.

Massage - 60 Min Appointment

1 hour @ $69.00

Ideal for targeting one specific area along with a whole body deep tissue, sports, or relaxation massage. The course of treatment will be accessed and determined by YOU and YOUR licensed Massage Therapist prior to each bodywork session for the most therapeutic outcome.

Massage - 90 Min Appointment

1 hour 30 minutes @ $89.00

Ideal for targeting two specific areas along with a whole body deep tissue, sports, or relaxation massage. The course of treatment will be accessed and determined by YOU and YOUR licensed Massage Therapist prior to each bodywork session for the most therapeutic outcome.

Massage - 2 Hour Appointment

2 hours @ $119.00

Ideal for targeting three specific areas along with a whole body deep tissue, sports, or relaxation massage. The course of treatment will be accessed and determined by YOU and YOUR licensed Massage Therapist prior to each bodywork session for the most therapeutic outcome.

Bike Zone Check (Blood Lactate Profile)

1 hour @ $150.00

5 Training zones are setup up in Heart Rate and Watts.

Train Smarter and Get Faster

Bike Zone Check (VO2max)

1 hour @ $150.00

5 Training zones are setup up in Heart Rate and Watts.
Aerobic base, Lactate threshold, and VO2 peak identified
Depletion rates for FFA (FAT), glycogen (Carbs), and caloric utilization per zone.

Train Smarter and Get Faster

Bike Zone Check (VO2max + Blood Lactate Profile)

1 hour @ $175.00

5 Training zones are setup up in Heart Rate and Watts.
Aerobic base, Lactate threshold, and VO2 peak identified
Depletion rates for FFA (FAT), glycogen (Carbs), and caloric utilization per zone.

Train Smarter and Get Faster

Wingate Anaerobic Assessment

1 hour 30 minutes @ $150.00

The Wingate anaerobic assessment allows us to plot your peak power and determine your ideal VO2max, Lactate Threshold / Anaerobic Threshold, and Aerobic Base.

Cycling Power Profile

3 hours @ $280.00

This assessment combines the Cycling Zone Check ( VO2max + Blood Lactate), est. Vlamax, and Wingate Anaerobic assessment to review the relationship of your Anaerobic Peak Power, Power at VO2max, Power at Anaerobic / Lactate Threshold, and Aerobic Base. This data helps the athlete and coach set and or adjust training priorities based on the assessment results.

Bike Fit

1 hour 30 minutes @ $120.00

Bike Handling Clinic - 1:1 Coached Session

1 hour @ $150.00

Improve your technique and learn how to position yourself safely. Easy mistakes can cost you valuable time and effort, but with practice you'll see your gains, resulting in more confidence, less energy consumption and higher speeds. In short, ride smarter, safer, and more efficiently. Bring your bike and helmet. Schedule only during daylight hours.

Run Zone Check (Blood Lactate Profile)

1 hour @ $150.00

Important - If you're peak speed is a sub 6:00 min/mile please schedule your appointment with our Pasadena location.

5 Training zones are setup up in Heart Rate, MPH, and pace Min/MIle.

Eliminate The Guesswork. Get Faster

Run Zone Check (VO2max)

1 hour @ $150.00

Important - If you're peak speed is a sub 6:00 min/mile please schedule your appointment with our Pasadena location.

5 Training zones are setup up in Heart Rate, MPH, and pace Min/MIle.
Aerobic base, Lactate threshold, and VO2 peak identified
Depletion rates FFA (FAT), glycogen (Carbs), and caloric utilization per zone.

Eliminate The Guesswork. Get Faster

Run Zone Check (VO2max + Blood Lactate Profile)

1 hour @ $175.00

Important - If you're peak speed is a sub 6:00 min/mile please schedule your appointment with our Pasadena location.

5 Training zones are setup up in Heart Rate, MPH, and pace Min/MIle.
Aerobic base, Lactate threshold, and VO2 peak identified
Depletion rates FFA (FAT), glycogen (Carbs), and caloric utilization per zone.

Eliminate The Guesswork. Get Faster

Running Technique / Run Gait Analysis

1 hour @ $100.00

Video recording of your gait to identify faulty patterns. Often patterns can be a result of previous injuries or poor training habits. Each session will focus on a aspect of your technique to improve.

Resting Metabolic Rate

1 hour 30 minutes @ $100.00

RMR represents the amount of calories required for a 24-hour period by the body during a non-active period. The RMR is useful to prevent under and overfeeding of individuals. This is a valuable tool for those seeking effective weightloss (fat loss) and competitive athletes seeking to maintain their competitve edge.

Ultrasound Body Composition

30 minutes @ $75.00

Essential motivational tool especially for weight loss programs and competitive athletes seeking to improve their power to weight ratio. Ideal for tracking target areas for changes in Fat/Lean Mass. Ultrasound technology to accurately measure fat & muscle thickness and calculate body composition. Scan targeted areas to directly see changes in your fat and muscle thickness. Get your body fat percentage determined..

Movement Screen

1 hour @ $120.00

Pool : 30 Minute

30 minutes

Pool - 60 Minutes

1 hour

Bike Handling Clinic - 1:1 Coached Session

1 hour 30 minutes @ $120.00

Improve your technique and learn how to position yourself safely. Easy mistakes can cost you valuable time and effort, but with practice you'll see your gains, resulting in more confidence, less energy consumption and higher speeds. In short, ride smarter, safer, and more efficiently. Bring your bike and helmet. Schedule only during daylight hours.

Transition Clinic - 1:1 Coached Session

1 hour 30 minutes @ $120.00

Learn how to setup your transition area and how to get in and out quick. Avoid wasting time in the transition area with some simple but effective adjustments. Bring all your tri gear. Don't forget your helmet. This appointment is to be scheduled only during daylight hours.