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Any Thing at Any Price
An epic race to the bottom
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It’s going to be an epic “race to the bottom” across a number of industries over the coming months. Brands and businesses are in dire need of business and more importantly cash flow so expect to see some hugely cut prices and what may appear as “amazing deals”.
The health and fitness industry is not exempt as there has been a split reaction to fitness during COVID 19. Some have gone all in and are thirsty for more whilst others have gone all in on the junk food and are desperate for help. Many industries will do well out of COVID 19, the health and fitness industry will be awash with cheaper price points and “career change trainers” over the coming 12 months.
Why not maintain price and give more? This has always been my philosophy. Right now yes there are people that need financial help but there are more people that need more support than ever so lets over deliver to those people. Let's give them so much value that at our normal prices they feel like we are underpaid because the impact is so immense. The answer is simple, its easier to speak to peoples pockets with a price cut than it is to work your ass off and give your clients / customers the true value they need and deserve.
And then we come to the crowd that sadly lost their jobs at the start of COVID 19 and have in 3 months (1 weekend) decided a career change is the biggest learning of COVID 19 so despite most of us spending years getting educated and then time on the gym floor cleaning, helping, asking, learning they have just jumped into the zoo with a brand new insta account and an ad spend! God help us.
Ladies and gentlemen you can, now, more than ever get anything at any price from virtually anyone in any industry. Some of you will choose the lower price point on your health which is natural as you have forgotten that without it you are unable to do all other things in life. My request is super simple, just for a moment stop and think about the true value of your health and then go out and find the coach or company that gives you that value and more, when you find it, pay them what they ask, it will be worth it, it’s your health, without it you become a stat.
Thanks for reading, if I can help you in anyway flick me a mail on ms@innerfight.com
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ENGINE
No, running this week as we focus on some longer erg pieces; this can be done with a partner or solo. It’s your choice!
GYMNASTICS
This week, we’ll go upside down with handstand hold progressions before having some fun with handstand push-ups. We’ll then finish with overhead strength work.
HYROX
NO CLASS THIS WEEK DUE TO THE ENDURANCE TRAINING CAMP!
MOBILITY
Hip rotation & strengthening activating the stabilisers will be the primary focus of this session. We will also be looking at how to create postural changes to help those rounded upper thoracic.
PURE STRENGTH
Monday, in pure strength, we are progressing the loading on the paused bench press, building on last week, followed by some upper body pulling strength work. Wednesday, we are back on the low box squat, along with some hamstring accessory work.
WEIGHTLIFTING
This week, we focus on squat clean in weightlifting, with a fun complex followed by some pulls!
Monday Ride
A skills and fitness based ride at the BikeDXB track in Dubai. Some simply structured intervals to enhance cycling ability.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Training Weekend!
We're at Jebel Jais this weekend for our annual Jais Training weekend. If you're interested to know more please email us here.
Location: Jebel Jais
Sunday - Training Weekend!
Monday
Time: 5:59pm
Location: InnerFight
Session: Tempo
PM Session only: This evening we will be holding tempo pace for 5mins. Tempo should feel liks a 7/10 effort. After each 5 mins you will have 2 mins easy, which can be a gentle jog or walk. Repeat 5x rounds.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Today we will be running 800m repeats, and fluctuating between 3km and 5km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. Today there is 1km and 400m efforts. We will have cones set out for you, so you do not need to worry about tracking the distance on your watch.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will have bridge repeats for those who want elevation, and tempo for those who want to push the pace on the flat surface. The choice is yours. (If you are running Two Oceans, we recommend the hills option).
Saturday
Time: 08:29am
Location: Check WhatsApp and TrainingPeaks
Session: RAK Training Camp
This weekend we will be in RAK for the IFE Training Camp. There will be a long run this morning on Jebel Jais, and an evening Shake-Out run. All details will be shared in the WA group.
Sunday
Time: 08:44am
Location: Check WhatsApp and TrainingPeaks
Session: RAK Training Camp
Today in RAK we will be doing hill repeats on Jebel Jais. All details will be shared in the WA group.
Monday:
We kick off the new week with some upper body pressing as we build over 6 rounds in the Push Jerk. Ski, DB Thrusters and Burpees in a workout where you earn your rest by how hard work. We are looking for you to get around 1 minute of rest each round. Will you be able to keep it consistent over the 10 rounds?
Strength:
Every 2mins x 6 - 5 Touch and Go Push Jerk
Conditioning:
Every 3:00 x 10 Rounds
250/200m Ski
8 Double DB Thrusters
6 Burpees
Tuesday:
Focusing on Barbell Cycling in the strength with Hang Power Cleans before we fire up the posterior chain with some Tempo Romanian Deadlifts. The conditioning for today is a 5-min effort with 3-min rest. The first AMRAP will bring some fire to your legs and lungs before we hit two high-skill movements in the second AMRAP, which will test your grip and shoulders!
Strength:
A) Every 90secs x 5 - 6 TnG Hang Power Cleans
B) Every 90secs x 3 - 6 RBLs with a Tempo of 30X1
Conditioning:
2 Rounds
5 min AMRAP
10 Box Jump Step Down
15 Russian KB Swings
Rest 3 mins
5 min AMRAP
12 Toes To Bar
30 Double Unders
Rest 3 mins
Wednesday:
Executing the Gymnastic Skill of Pull-Ups under fatigue from sprints on the rower! In Part B, we get some volume in wall balls, simple work but effective gains! We then carry over the learnings from the strength into an equal work rest conditioning piece. Will you hit the same wall balls each round?
Strength:
Every 90secs x 10 Rounds
A) 9/6 Cal Row + 15secs of Pull Ups
B) 45secs Wall Balls
Conditioning:
2:30min of Work and 2:30min of Rest x 4
15/12/9 Pull-ups
300/250m row
AMRAPS wall balls
Thursday:
Leg Day!!! Front Squats building up to heavy singles! Then we hit an Open Repeat of 11.4 and put all that OHS work to the test in a workout!
Strength:
Every 2mins x 6 - 2:2:2:1:1:1 Fron Squat
Conditioning:
Open Workout 11.4
60-bar facing burpee
30 OHS 55/45kg
10 Muscle-ups
Friday:
What better for a Friday than upper bodybuilding strength, Incline Bench, Rows and some Dumbell Raises before we get stuck into some Therapy with a Chipper style workout, which will leave you sweaty and tired!
It’s going to be an epic “race to the bottom” across a number of industries over the coming months. Brands and businesses are in dire need of business and more importantly cash flow so expect to see some hugely cut prices and what may appear as “amazing deals”.
The health and fitness industry is not exempt as there has been a split reaction to fitness during COVID 19. Some have gone all in and are thirsty for more whilst others have gone all in on the junk food and are desperate for help. Many industries will do well out of COVID 19, the health and fitness industry will be awash with cheaper price points and “career change trainers” over the coming 12 months.
Why not maintain price and give more? This has always been my philosophy. Right now yes there are people that need financial help but there are more people that need more support than ever so lets over deliver to those people. Let's give them so much value that at our normal prices they feel like we are underpaid because the impact is so immense. The answer is simple, its easier to speak to peoples pockets with a price cut than it is to work your ass off and give your clients / customers the true value they need and deserve.
And then we come to the crowd that sadly lost their jobs at the start of COVID 19 and have in 3 months (1 weekend) decided a career change is the biggest learning of COVID 19 so despite most of us spending years getting educated and then time on the gym floor cleaning, helping, asking, learning they have just jumped into the zoo with a brand new insta account and an ad spend! God help us.
Ladies and gentlemen you can, now, more than ever get anything at any price from virtually anyone in any industry. Some of you will choose the lower price point on your health which is natural as you have forgotten that without it you are unable to do all other things in life. My request is super simple, just for a moment stop and think about the true value of your health and then go out and find the coach or company that gives you that value and more, when you find it, pay them what they ask, it will be worth it, it’s your health, without it you become a stat.
Thanks for reading, if I can help you in anyway flick me a mail on ms@innerfight.com
Monday Ride
A skills and fitness based ride at the BikeDXB track in Dubai. Some simply structured intervals to enhance cycling ability.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Training Weekend!
We're at Jebel Jais this weekend for our annual Jais Training weekend. If you're interested to know more please email us here.
Location: Jebel Jais
Sunday - Training Weekend!
Monday
Time: 5:59pm
Location: InnerFight
Session: Tempo
PM Session only: This evening we will be holding tempo pace for 5mins. Tempo should feel liks a 7/10 effort. After each 5 mins you will have 2 mins easy, which can be a gentle jog or walk. Repeat 5x rounds.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Today we will be running 800m repeats, and fluctuating between 3km and 5km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. Today there is 1km and 400m efforts. We will have cones set out for you, so you do not need to worry about tracking the distance on your watch.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will have bridge repeats for those who want elevation, and tempo for those who want to push the pace on the flat surface. The choice is yours. (If you are running Two Oceans, we recommend the hills option).
Saturday
Time: 08:29am
Location: Check WhatsApp and TrainingPeaks
Session: RAK Training Camp
This weekend we will be in RAK for the IFE Training Camp. There will be a long run this morning on Jebel Jais, and an evening Shake-Out run. All details will be shared in the WA group.
Sunday
Time: 08:44am
Location: Check WhatsApp and TrainingPeaks
Session: RAK Training Camp
Today in RAK we will be doing hill repeats on Jebel Jais. All details will be shared in the WA group.
Monday:
We kick off the new week with some upper body pressing as we build over 6 rounds in the Push Jerk. Ski, DB Thrusters and Burpees in a workout where you earn your rest by how hard work. We are looking for you to get around 1 minute of rest each round. Will you be able to keep it consistent over the 10 rounds?
Strength:
Every 2mins x 6 - 5 Touch and Go Push Jerk
Conditioning:
Every 3:00 x 10 Rounds
250/200m Ski
8 Double DB Thrusters
6 Burpees
Tuesday:
Focusing on Barbell Cycling in the strength with Hang Power Cleans before we fire up the posterior chain with some Tempo Romanian Deadlifts. The conditioning for today is a 5-min effort with 3-min rest. The first AMRAP will bring some fire to your legs and lungs before we hit two high-skill movements in the second AMRAP, which will test your grip and shoulders!
Strength:
A) Every 90secs x 5 - 6 TnG Hang Power Cleans
B) Every 90secs x 3 - 6 RBLs with a Tempo of 30X1
Conditioning:
2 Rounds
5 min AMRAP
10 Box Jump Step Down
15 Russian KB Swings
Rest 3 mins
5 min AMRAP
12 Toes To Bar
30 Double Unders
Rest 3 mins
Wednesday:
Executing the Gymnastic Skill of Pull-Ups under fatigue from sprints on the rower! In Part B, we get some volume in wall balls, simple work but effective gains! We then carry over the learnings from the strength into an equal work rest conditioning piece. Will you hit the same wall balls each round?
Strength:
Every 90secs x 10 Rounds
A) 9/6 Cal Row + 15secs of Pull Ups
B) 45secs Wall Balls
Conditioning:
2:30min of Work and 2:30min of Rest x 4
15/12/9 Pull-ups
300/250m row
AMRAPS wall balls
Thursday:
Leg Day!!! Front Squats building up to heavy singles! Then we hit an Open Repeat of 11.4 and put all that OHS work to the test in a workout!
Strength:
Every 2mins x 6 - 2:2:2:1:1:1 Fron Squat
Conditioning:
Open Workout 11.4
60-bar facing burpee
30 OHS 55/45kg
10 Muscle-ups
Friday:
What better for a Friday than upper bodybuilding strength, Incline Bench, Rows and some Dumbell Raises before we get stuck into some Therapy with a Chipper style workout, which will leave you sweaty and tired!
ENGINE
No, running this week as we focus on some longer erg pieces; this can be done with a partner or solo. It’s your choice!
GYMNASTICS
This week, we’ll go upside down with handstand hold progressions before having some fun with handstand push-ups. We’ll then finish with overhead strength work.
HYROX
NO CLASS THIS WEEK DUE TO THE ENDURANCE TRAINING CAMP!
MOBILITY
Hip rotation & strengthening activating the stabilisers will be the primary focus of this session. We will also be looking at how to create postural changes to help those rounded upper thoracic.
PURE STRENGTH
Monday, in pure strength, we are progressing the loading on the paused bench press, building on last week, followed by some upper body pulling strength work. Wednesday, we are back on the low box squat, along with some hamstring accessory work.
WEIGHTLIFTING
This week, we focus on squat clean in weightlifting, with a fun complex followed by some pulls!
It’s going to be an epic “race to the bottom” across a number of industries over the coming months. Brands and businesses are in dire need of business and more importantly cash flow so expect to see some hugely cut prices and what may appear as “amazing deals”.
The health and fitness industry is not exempt as there has been a split reaction to fitness during COVID 19. Some have gone all in and are thirsty for more whilst others have gone all in on the junk food and are desperate for help. Many industries will do well out of COVID 19, the health and fitness industry will be awash with cheaper price points and “career change trainers” over the coming 12 months.
Why not maintain price and give more? This has always been my philosophy. Right now yes there are people that need financial help but there are more people that need more support than ever so lets over deliver to those people. Let's give them so much value that at our normal prices they feel like we are underpaid because the impact is so immense. The answer is simple, its easier to speak to peoples pockets with a price cut than it is to work your ass off and give your clients / customers the true value they need and deserve.
And then we come to the crowd that sadly lost their jobs at the start of COVID 19 and have in 3 months (1 weekend) decided a career change is the biggest learning of COVID 19 so despite most of us spending years getting educated and then time on the gym floor cleaning, helping, asking, learning they have just jumped into the zoo with a brand new insta account and an ad spend! God help us.
Ladies and gentlemen you can, now, more than ever get anything at any price from virtually anyone in any industry. Some of you will choose the lower price point on your health which is natural as you have forgotten that without it you are unable to do all other things in life. My request is super simple, just for a moment stop and think about the true value of your health and then go out and find the coach or company that gives you that value and more, when you find it, pay them what they ask, it will be worth it, it’s your health, without it you become a stat.
Thanks for reading, if I can help you in anyway flick me a mail on ms@innerfight.com
Monday
Time: 5:59pm
Location: InnerFight
Session: Tempo
PM Session only: This evening we will be holding tempo pace for 5mins. Tempo should feel liks a 7/10 effort. After each 5 mins you will have 2 mins easy, which can be a gentle jog or walk. Repeat 5x rounds.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Today we will be running 800m repeats, and fluctuating between 3km and 5km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. Today there is 1km and 400m efforts. We will have cones set out for you, so you do not need to worry about tracking the distance on your watch.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will have bridge repeats for those who want elevation, and tempo for those who want to push the pace on the flat surface. The choice is yours. (If you are running Two Oceans, we recommend the hills option).
Saturday
Time: 08:29am
Location: Check WhatsApp and TrainingPeaks
Session: RAK Training Camp
This weekend we will be in RAK for the IFE Training Camp. There will be a long run this morning on Jebel Jais, and an evening Shake-Out run. All details will be shared in the WA group.
Sunday
Time: 08:44am
Location: Check WhatsApp and TrainingPeaks
Session: RAK Training Camp
Today in RAK we will be doing hill repeats on Jebel Jais. All details will be shared in the WA group.
Monday:
We kick off the new week with some upper body pressing as we build over 6 rounds in the Push Jerk. Ski, DB Thrusters and Burpees in a workout where you earn your rest by how hard work. We are looking for you to get around 1 minute of rest each round. Will you be able to keep it consistent over the 10 rounds?
Strength:
Every 2mins x 6 - 5 Touch and Go Push Jerk
Conditioning:
Every 3:00 x 10 Rounds
250/200m Ski
8 Double DB Thrusters
6 Burpees
Tuesday:
Focusing on Barbell Cycling in the strength with Hang Power Cleans before we fire up the posterior chain with some Tempo Romanian Deadlifts. The conditioning for today is a 5-min effort with 3-min rest. The first AMRAP will bring some fire to your legs and lungs before we hit two high-skill movements in the second AMRAP, which will test your grip and shoulders!
Strength:
A) Every 90secs x 5 - 6 TnG Hang Power Cleans
B) Every 90secs x 3 - 6 RBLs with a Tempo of 30X1
Conditioning:
2 Rounds
5 min AMRAP
10 Box Jump Step Down
15 Russian KB Swings
Rest 3 mins
5 min AMRAP
12 Toes To Bar
30 Double Unders
Rest 3 mins
Wednesday:
Executing the Gymnastic Skill of Pull-Ups under fatigue from sprints on the rower! In Part B, we get some volume in wall balls, simple work but effective gains! We then carry over the learnings from the strength into an equal work rest conditioning piece. Will you hit the same wall balls each round?
Strength:
Every 90secs x 10 Rounds
A) 9/6 Cal Row + 15secs of Pull Ups
B) 45secs Wall Balls
Conditioning:
2:30min of Work and 2:30min of Rest x 4
15/12/9 Pull-ups
300/250m row
AMRAPS wall balls
Thursday:
Leg Day!!! Front Squats building up to heavy singles! Then we hit an Open Repeat of 11.4 and put all that OHS work to the test in a workout!
Strength:
Every 2mins x 6 - 2:2:2:1:1:1 Fron Squat
Conditioning:
Open Workout 11.4
60-bar facing burpee
30 OHS 55/45kg
10 Muscle-ups
Friday:
What better for a Friday than upper bodybuilding strength, Incline Bench, Rows and some Dumbell Raises before we get stuck into some Therapy with a Chipper style workout, which will leave you sweaty and tired!
ENGINE
No, running this week as we focus on some longer erg pieces; this can be done with a partner or solo. It’s your choice!
GYMNASTICS
This week, we’ll go upside down with handstand hold progressions before having some fun with handstand push-ups. We’ll then finish with overhead strength work.
HYROX
NO CLASS THIS WEEK DUE TO THE ENDURANCE TRAINING CAMP!
MOBILITY
Hip rotation & strengthening activating the stabilisers will be the primary focus of this session. We will also be looking at how to create postural changes to help those rounded upper thoracic.
PURE STRENGTH
Monday, in pure strength, we are progressing the loading on the paused bench press, building on last week, followed by some upper body pulling strength work. Wednesday, we are back on the low box squat, along with some hamstring accessory work.
WEIGHTLIFTING
This week, we focus on squat clean in weightlifting, with a fun complex followed by some pulls!
Monday Ride
A skills and fitness based ride at the BikeDXB track in Dubai. Some simply structured intervals to enhance cycling ability.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Training Weekend!
We're at Jebel Jais this weekend for our annual Jais Training weekend. If you're interested to know more please email us here.
Location: Jebel Jais
Sunday - Training Weekend!
It’s going to be an epic “race to the bottom” across a number of industries over the coming months. Brands and businesses are in dire need of business and more importantly cash flow so expect to see some hugely cut prices and what may appear as “amazing deals”.
The health and fitness industry is not exempt as there has been a split reaction to fitness during COVID 19. Some have gone all in and are thirsty for more whilst others have gone all in on the junk food and are desperate for help. Many industries will do well out of COVID 19, the health and fitness industry will be awash with cheaper price points and “career change trainers” over the coming 12 months.
Why not maintain price and give more? This has always been my philosophy. Right now yes there are people that need financial help but there are more people that need more support than ever so lets over deliver to those people. Let's give them so much value that at our normal prices they feel like we are underpaid because the impact is so immense. The answer is simple, its easier to speak to peoples pockets with a price cut than it is to work your ass off and give your clients / customers the true value they need and deserve.
And then we come to the crowd that sadly lost their jobs at the start of COVID 19 and have in 3 months (1 weekend) decided a career change is the biggest learning of COVID 19 so despite most of us spending years getting educated and then time on the gym floor cleaning, helping, asking, learning they have just jumped into the zoo with a brand new insta account and an ad spend! God help us.
Ladies and gentlemen you can, now, more than ever get anything at any price from virtually anyone in any industry. Some of you will choose the lower price point on your health which is natural as you have forgotten that without it you are unable to do all other things in life. My request is super simple, just for a moment stop and think about the true value of your health and then go out and find the coach or company that gives you that value and more, when you find it, pay them what they ask, it will be worth it, it’s your health, without it you become a stat.
Thanks for reading, if I can help you in anyway flick me a mail on ms@innerfight.com
It’s going to be an epic “race to the bottom” across a number of industries over the coming months. Brands and businesses are in dire need of business and more importantly cash flow so expect to see some hugely cut prices and what may appear as “amazing deals”.
The health and fitness industry is not exempt as there has been a split reaction to fitness during COVID 19. Some have gone all in and are thirsty for more whilst others have gone all in on the junk food and are desperate for help. Many industries will do well out of COVID 19, the health and fitness industry will be awash with cheaper price points and “career change trainers” over the coming 12 months.
Why not maintain price and give more? This has always been my philosophy. Right now yes there are people that need financial help but there are more people that need more support than ever so lets over deliver to those people. Let's give them so much value that at our normal prices they feel like we are underpaid because the impact is so immense. The answer is simple, its easier to speak to peoples pockets with a price cut than it is to work your ass off and give your clients / customers the true value they need and deserve.
And then we come to the crowd that sadly lost their jobs at the start of COVID 19 and have in 3 months (1 weekend) decided a career change is the biggest learning of COVID 19 so despite most of us spending years getting educated and then time on the gym floor cleaning, helping, asking, learning they have just jumped into the zoo with a brand new insta account and an ad spend! God help us.
Ladies and gentlemen you can, now, more than ever get anything at any price from virtually anyone in any industry. Some of you will choose the lower price point on your health which is natural as you have forgotten that without it you are unable to do all other things in life. My request is super simple, just for a moment stop and think about the true value of your health and then go out and find the coach or company that gives you that value and more, when you find it, pay them what they ask, it will be worth it, it’s your health, without it you become a stat.
Thanks for reading, if I can help you in anyway flick me a mail on ms@innerfight.com
One-Hour Workout: Revving Your Swim Engine
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