From "comfortable in the water" to swimming an unbroken 25m of freestyle — in just one 45-minute session a week.

This isn't a vague list of drills. It's a full 12-week roadmap, built the way a real coach would structure it: warm-up, main set, cool-down, every single week, with a clear checkpoint before you move on.

What's inside:

• 12 complete weekly sessions (45 min each) — no guesswork, just show up and follow the plan

• Progressive skill-building: water comfort → kick → arm technique → breathing → full stroke → endurance → the 25m test

• Coach's tips and common mistakes to avoid for every single week

• Weekly checkpoints so you know exactly when you're ready to progress

• A built-in progress log to track distance and how each session felt

• A simple equipment list (kickboard, pool noodle, pull buoy — all cheap, all optional-ish)

• A "what's next" section for after you hit 25m: extending distance, bilateral breathing, turns, speed work

Who it's for: Adults who can already get in the water and feel okay there, but have never learned proper freestyle technique — and want a structured, self-paced way to learn it without private lessons.