Check out our latest online video from coach Edward Borja on the best exercises you can do at home using your stretch cords or resistance band. These exercises can help you maintain a feel for your stroke even without the water so that your transition back into the pool or ocean will be easier. All you need is either a stretchcord or resistance band and you can follow coaches through the video to learn all the exercises. Suitable for all squads, and even adult swimmers. https://youtu.be/ZjbWQXXd2_I

HWI Family Quiz Night Date: Saturday 25th April Time: 19:00 - 20:00 Where: Zoom Price: $100 per family - this is going directly to supporting coach salaries! Prizes: T-shirt for each member of the winning family. T-shirt for the best costume - theme: superheroes. We are inviting all our HWI families to our first ever family quiz night this coming Saturday at 19:00PM via Zoom! It will be a multiple choice answer quiz run through a website - instructions will be sent to you later about how to register, and...

We have the final in our 3 part series from Coach Edward Borja. This time he is discussing the most difficult of swimming turns, the I.M. Crossover turn. A must see for any competitive swimmer! Coach Edward has over 30 years of experience of teaching and coaching and is based at our AMC programme. He has been with HWI for 8 years and has imparted his valuable knowledge on countless swimmers in our programme. Video here: https://youtu.be/o4h4nSh8cNI 轉身教學最終回！今次Edward Borja教練會講到最難掌握嘅個人四式混合轉身。Edward教練有超過30年教水經驗，喺HWI任教8年來，教過嘅學生多到數唔哂，而家主要喺深灣遊艇會教班。 個人四式混合轉身教學影片：https://youtu.be/o4h4nSh8cNI

Part 2 of our virtual lectures on turns, we have Coach Edward Borja lecturing on I.M. turns this time. Watch out for part 3 soon! Coach Edward has over 30 years of experience of teaching and coaching and is based at our AMC programme. He has been with HWI for 8 years and has imparted his valuable knowledge on countless swimmers in our programme. Video here: https://youtu.be/PxR5yJ_AtZ4 轉身教學Part 2！今次繼續由Edward Borja教練傳授個人四式轉身技巧。Edward教練有超過30年教水經驗，喺HWI任教8年來，教過嘅學生多到數唔哂，而家主要喺深灣遊艇會教班。 個人四式轉身教學影片：https://youtu.be/PxR5yJ_AtZ4

Hope that you are all coping well at home now that the pool is closed. Each week we will be sending out dryland workouts for all the squads in a downloadable PDF spanning the whole week, with Sunday off as a rest day. The sessions are built with exercises that you should be able to do with the space that most people have in their apartment. A few things to remember/think about: Always form over speed. Make sure you do all the exercises correctly. We are starting to put some...

Check out HWI Coach Edward Borja giving a virtual lecture on tumble turns in the first of our virtual education series. Coach Edward has over 30 years of experience of teaching and coaching and is based at our AMC programme. He has been with HWI for 8 years and has imparted his valuable knowledge on countless swimmers in our programme. Video here: https://youtu.be/gZ0rcGDQI6U 一齊嚟跟HWI嘅Edward Borja教練學翻滾轉身啦！Edward教練有超過30年教水經驗，喺HWI任教8年來，教過嘅學生多到數唔哂，而家主要喺深灣遊艇會教班。 翻滾轉身教學影片： https://youtu.be/gZ0rcGDQI6U

A huge thank you to all our parents who were able to join our competitive swimming parents webinar on Monday 13th April, we hope that you enjoyed hearing the views of our coaches. If you have any feedback or questions for coaches please get in contact and let us/them know! For all the parents who couldn't make the live webinar you can find the recording on YouTube by clicking the below link: Parents Webinar Remember the 3 C's to success: Communication Consistency Commitment Thank you to all the coaches for...

Dryland Schedules 13/04 - 17/04 Please note that this coming week to support our virtual camp we will not be holding any live Zoom workouts. All the proceeds of the virtual camp will go directly to paying our coach salaries, so please join and support! Please find the weekly dryland PDF for you to do at home yourself if you cannot join the virtual camp. Virtual Training Camps 14/04 - 17/04 Next week we are running three different virtual camps for all our squads! There will also be a parents...

Virtual Training Camps 14/04 - 17/04 Next week we are running three different virtual camps for all our squads! There will also be a parents Zoom Presentation on Monday 13th April 19:00-20:00. Please head over to the Events Page below to see all the details for each camp! They will all run Tuesday - Friday and will involve both physical and interactive education sessions. Pre, Bronze, Silver Squads Gold, and Performance 12&U Squads Club, Competitive, and Performance 13&O Squads All sessions will be hosted over Zoom and will have a...

We invite all of our competitive squad parents to join our parents zoom presentation presented by some of our HWI coaches. Topics will include staying connected, providing structure for swimmers, child welfare, and some questions and answers. If you have any specific questions you would like to be answered please contact [email protected] before Sunday 12th April. Zoom meeting ID and password will be sent out to squads shortly. This presentation will be suitable for parents of all HWI squads. We look forward to seeing you there.