Skip to content
ASP athletes training on land and in the water

Aquatic Sports Performance

Which plan is right for you? Find out in three questions

Written plans from the coaches who train Olympians and NCAA champions, matched to your level and your season. Used by over 300 swimmers in 25+ countries

World Championship coaches
1,000+ athletes trained
Rated 5.0 on Google
NCAA & National Champions

Find your program

Which ASP program fits you?

Answer a few quick questions and we'll point you to the training plan that matches your level and goals.

Results That Speak For Themselves

Case study
Joey Kling

3x 200 IM Patriot League Champion

Joey began with ASP in 2021 as a high school sophomore and continued during college summer breaks. A standout for Army, he earned First Team All-Patriot League honors three straight years (2023-26) with back-to-back-to-back gold in the 200 IM at the Patriot League Championships (1:44.45 in 2026). He helped set the program's 400 medley relay record (3:09.79) and was named West Point Comeback Athlete of the Year. Before West Point, he was a three-time CIF-SS champion at Sonora High School.

Case study
Calvyn Justus

From 23.5 to 21.8 LCM

Calvyn dropped 1.7 seconds in 10 months to hit a personal best and qualify for his third Commonwealth Games with his home country of South Africa.

Case study
Elise Garcia

D1 NCAA Champion · Cal Berkeley

Elise, one of ASP's first athletes, trained out of Sean's parents' garage starting in 2020 and became a D1 NCAA Champion in 2021. As a senior she led the Bears in the 50 free and ranked second in the 100 free, swam three relays at the 2022 NCAA Championships, and helped Cal win multiple Pac-12 relay titles while earning the Golden Bear Award and a spot on the Pac-12 Academic Honor Roll.

What athletes say

Trusted by over 300 swimmers in 25+ countries

5.0

Rated 5.0 from 144 Google reviews

Joseph Patrick
Joseph Patrick
on Google

“Genuinely could never recommend this place enough. I’m a remote athlete out of Ohio, so I haven’t personally been to this gym. However every single person at ASP has an incredible passion and work ethic for what they do. What they are doing to their athletes, as well as the swimming community as a whole is nothing short of incredible. If you’re not following aquatic sports performance, their athletes, their stories, and their information, frankly you’re falling behind. ASP is the future. Pursue Potential.”

Michael Langenfeld
Michael Langenfeld
on Google

“I’ve been training for three months now with Aquatic Sports Performance as an “online athlete,” and the online dryland program is simply brilliant: perfectly tailored gym sessions that directly complement the water training — improving body position, feel for the water, strength, and especially mobility. Even as an online athlete, the support is outstanding. Sean and his team impress with incredible expertise and a great, friendly attitude. Questions are answered thoroughly, and you’re perfectly supported in your daily training routine. Simply absolutely recommendable. Thank you so much for that!”

Christina Wong
Christina Wong
on Google· 2 months ago

“Our kids have been going here for a while now! The coaches are great and I love that it’s geared towards swimmers which has benefited our kids so much. We used to go to other places where they would get hurt constantly. The kids have so much fun while working on coordination, balance, strength and mobility! They always ask to come back week after week (whenever we don’t have swim meets!) their new facility is also awesome!”

Toddy Boyd
Toddy Boyd
on Google· a month ago

“ASP is on fire! We came all the way from Atlanta,Ga to attend the Tom Shields underwaters clinic in La Habra. The clinic facilities were on point and the clinic itself was well run. Both Tom Shields and Marina Spadoni, who assisted, were well spoken, ready to answer any questions, likeable and inspiring.”

Natalie Perez
Natalie Perez
on Google· a year ago

“Coach Sean and his team are phenomenal! We appreciate how methodical he is in his training for his athletes. Our daughter enjoys working out at ASP because of the coaches, the environment, and striving to attain the goals she’s set for herself in her swimming career. She feels stronger and continues to see improvement in the gym as well as in the pool. UPDATE: Our daughter has definitely gotten stronger physically. She continues to drop quite a substantial amount of time at each meet. Coach Sean and his trainers are exceptional and truly care about their athletes! 2nd UPDATE: After a shoulder injury in August 2024 and four months of physical therapy, our daughter returned to training with ASP in January. She’s been excited to work again with Coach Sean, Coach Sid, and the team. Coach Sean has carefully tailored her sessions to support her recovery, helping her regain strength and mobility. She has been able to drop time again in her events which has been super encouraging!”

Mayra Daza
Mayra Daza
on Google· a year ago

“My daughter joined ASP last year. Her training has been extremely fulfilling. I could not ask for better coaches, from meeting Sid and Sean, everyone here is very helpful, and patient will all their athletes. My daughter has developed so much strength physically and mentally. It is such a great environment for her! Thank you for all your doing with these athletes!”

Michael P
Michael P
on Google

“My son has truly enjoyed working out at ASP. He always felt welcomed and supported. He has been training with ASP for about 4 months and I can already see an improvement in his performance in swimming. Definitely a great opportunity that I would recommend to any others looking to improve their swimmer's capabilities. My son feels ASP is without a doubt a gym that could help a swimmer achieve his or her goals.”

Jack Kay
Jack Kay
on Google

“Aquatic Sports Performance has been an incredible place for my kids. Since joining, they have become not only physically stronger but also more confident and mentally resilient. Coaches Sean and Sid, along with their amazing team, are truly dedicated professionals. They are knowledgeable, supportive, and genuinely care about helping every athlete reach their goals. The positive environment they've created has made a huge difference in my children’s athletic journey, and I’m so grateful for the growth we’ve seen. Highly recommend to any swimmer looking to take their performance to the next level!”

Anna Baker
Anna Baker
on Google

“Knowledgeable, friendly, dedicated trainers is what you will find at ASP. I truly appreciate the interest the trainers take in my daughter’s training development in each session and help her build strength, increase endurance, and improve recovery in the water. She has consistent improvement in her strokes times but more importantly, she has more confidence in every aspect of swim both in and out of the water that I can attribute to her trainers and swim coaches. Thank you.”

Carrie
Carrie
on Google

“My daughter started at ASP last year and it has been a great experience. The trainers tailor the workouts to her age and ability and continually support her. With the progress she has been making my son just joined and even though he’s a baseball athlete they have a full regimen for all athletes not just aquatics. It’s been great for both of my kids.”

Wesley Wu
Wesley Wu
on Google

“ASP helped me a lot from since i started. I've noticed myself going a lot faster and my strokes are getting a lot stronger. The coaches are very helpful and pay lots of attention to everyone and they make sure I'm doing each set correctly with good form. Overall, the equipment are top notch, the coaches are professional, they're close with the students and the music always hypes me up!!”

Vivi Kalayedjian
Vivi Kalayedjian
on Google

“Our experience at Aquatic Sports Performance has been amazing. Both of my kids have been training here for almost two years, and the improvement we’ve seen in their strength, mobility, and overall athletic performance has been incredible. This facility truly specializes in training aquatic athletes — helping swimmers become faster, stronger, and more resilient in the water. The coaching staff is knowledgeable, supportive, and committed to helping each swimmer reach their full potential. If you have a swimmer who is serious about improving their swimming career, I highly recommend Aquatic Sports Performance. It’s the perfect place for athletes who want to take their performance to the next level.”

Idris Vohra
Idris Vohra
on Google

“I started ASP in the last week of December (2024) and have seen significant improvements in my core strength and mobility in less than 4 months. During the evaluation what struck me was that Sean spent time identifying the core areas that had to be worked upon to make me a stronger/faster swimmer, and those efficiency areas were spot on. Focusing on mobility has greatly assisted me in areas where I’ve had opportunities to improve, and this wouldn’t have been possible without Sean, in particular, taking the time to understand these opportunities. The entire program has a solid structure with using technology to log workouts and then taking notes, which has also been a big difference from past programs that I was a part of. Thank you ASP, you rock!”

Manoj Joshi
Manoj Joshi
on Google

“ASP trainers/coaches make the gym environment fun, while also holding athletes accountable. The coaches are very motivating and they continue to push limits every session. They are very understanding and very effective with communication. 10/10, would recommend!”

Anthony Li
Anthony Li
on Google

“Great coaching and great staff. Helped me improve greatly in my mobility and strength!”

Scott Matsumoto
Scott Matsumoto
on Google

“Great staff and coaching helped me improve me drop time and focus on my mobility!”

Nikhil Pai
Nikhil Pai
on Google

“Because of Sean and Sid Kao and their training regiment, I have felt comfortable and powerful in the water while also keeping the technique that I learned. I am recommending ASP to those that want a competitive edge in the sport of swimming.”

Sonit Joshi
Sonit Joshi
on Google

“The coaches are very motivating and they create an amazing environment in the gym. They have helped me improve a lot both with my mental and physical strength. ASP is well - structured and the coaches will always hold the athlete accountable. 10/10 would recommend!”

Matthew Ko
Matthew Ko
on Google

“I improved a lot after a few months here. Love the environment, made me feel very welcome as a swimmer.”

Ayla Kailiponi
Ayla Kailiponi
on Google

“Aquatics Sport Performance has helped me improve so much on my times! It has a great environment that motivates me to work harder.”

Will Chen
Will Chen
on Google

“great, i went faster in pool after sean gave me his master knowledge. 10/10 would recomend and im coming back”

RubyRiver
RubyRiver
on Google

“ASP is awesome! I’ve been coming here for a few months and have improved already. Coaches are very nice and helpful. Review by Sophia Zhu”

SYLVIA LIN
SYLVIA LIN
on Google

“I can swim faster now thanks to asp.”

Darioush Nikravan
Darioush Nikravan
on Google

“Amazing gym, amazing staff. I bring my daughter here to train for swimming and she loves it. The owners are super nice and very motivating. They need to open more locations.”

Aquatic strength & mobility programs

FAQ

Questions about the programs

Digital Programs

What's the difference between Digital Programs and Remote Individualized Coaching?

With Digital Programs, you buy a finished, pre-built program off the shelf and run it yourself in the app. It's the same program for everyone at that level, you adjust the weights yourself using % or RPE, and it's a one-time purchase.

With Remote Individualized Coaching, a dedicated ASP coach builds a program around you, based on your goals, training and injury history, sport, equipment, and schedule, and keeps adjusting it as you go. It's an ongoing membership.

In short: a digital program is something you buy and follow on your own. Remote coaching is a coach who builds and continuously tunes your training for you.

Can I get a refund if I pick the wrong level?

Digital programs are a one-time purchase and are non-refundable once they are in your app (Terms and Conditions, section 4). Not sure of your level? Take the 20-second quiz on our Digital Programs page, or message us before you buy and we'll point you to the right one. If a program still isn't the right fit, reach out and we'll help you find one that works.

Which program is right for me?

Take the 20-second quiz on our Digital Programs page and we'll match you to the plan built for your level and goals. As a guide: Youth is for developing athletes roughly 11 to 15, High Performance is for competitive teens and adults building real dryland strength, and Pro is for experienced, strong athletes on full-season, phase-based plans.

How are the digital programs delivered?

Your program is added to the Aquatic Sports Performance app right after purchase. Each program is laid out week by week with the exact sets, reps, and progression, plus a video demonstration for every exercise, so you can train from your phone at the gym or at home.

What equipment do I need?

It depends on the program. The high performance and pro strength plans assume a standard gym setup (barbell, rack, bench, dumbbells, and bands), while the youth and mobility work needs much less. Each program lists what it assumes on its product page.

Can I follow a program alongside my team or pool training?

Yes. The dryland programs are designed to complement your swim training, not replace it. Follow the weekly layout and fit the sessions around your pool schedule.

Do the programs include coaching or feedback?

Digital programs are self-guided: you run the plan yourself in the app and adjust the loads using the percentages or RPE provided. If you want a coach building and continuously adjusting your training around you, that is Remote Individualized Coaching.

How long is each program?

It varies by program. Most run as multi-week training blocks with a clear weekly structure. You will find the exact length and layout on each program's product page.

Start your program today

Follow the exact aquatic strength and mobility programming we write for ASP athletes. Instant access, train from your phone, and progress that builds week over week.