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Stroke Lab is a technique-first coaching program for adult swimmers who want to swim with less effort, less drag and more calm — and prove it on video Stroke Lab is a technique-first coaching program for adult swimmers who want to swim with less effort, less drag and more calm — and prove it on video. This is not a “swim harder” squad. We fix root causes in order: breathing and balance before propulsion, timing before advanced catch. Each week you get a focused lesson, drills, a dryland flow, two homework swims, and a cue to take to the pool — plus video feedback and a community swimming the same path. Coached by Sammy Lane, Inferno Escapes — Hobart, Tasmania.