More Speed, Less Effort.
Technique-Driven Performance Swim Coaching For Adults
Empowering Adult Triathletes and Swimmers with the Confidence and Skills to Swim Stronger, Faster, and Smarter on Race Day.
THE STRUGGLE IS REAL
Something Isn't Clicking...
You’re fit. You train consistently. But the swim still feels like the weakest—and most stressful—part of your race.
- You work hard in the pool but your pace won’t budge
- You feel gassed early, especially in open water
- You’re not sure what to fix, so you end up guessing
- Anxiety creeps in before the swim even starts
Most adult triathletes don’t struggle because they’re unfit. They struggle because no one has ever taught them how to swim efficiently, calmly, and with intention.
Let's Chat!
Schedule your FREE, no-pressure intro call to learn how Splash Lab can help you achieve your swimming goals.
Does This Sound Like You?
You're tired of merely surviving the swim.
You've plateaued and need expert analysis.
You're struggling with open water anxiety.
You've never had formal technique coaching.
You value personalized, efficient training.
Choose Your Path to Better Swimming
How It Works
Schedule a Call
An optional, no-pressure discussion about your goals and swim background.
Book a Session
Select a coaching option that best fits your needs—private, virtual, or group.
Stroke Assessment
Video analysis and expert feedback to pinpoint what's holding you back.
Implementation
Receive clear coaching cues and specific drills you can immediately implement.
U.S. Olympic Trials Competitor | Ironman World Championship Finisher | Boston Marathon Qualifier | USMS Level 1 Coach
Coached By Someone Who's Been There
Ashley Sutherland isn't just a swim coach—she's a triathlete who understands exactly what you're going through.
With nearly 15 years of competitive swimming experience, multiple seasons of triathlon racing, and years coaching adult athletes, Ashley knows how to help you unlock your potential in the water. She's worked with triathletes ranging from complete beginners terrified of open water, to experienced athletes chasing Kona qualifying times.
Frequently Asked Questions
Who is Splash Lab for?
Splash Lab is designed specifically for beginner to intermediate adult swimmers and triathletes. Whether you’re training for your first triathlon, chasing a PR, or just trying to feel smoother in the water, our coaching will help you develop the confidence and skills for a stronger, faster, and more efficient swim.
Do I need to be an experienced swimmer to start?
Not at all. Many Splash Lab athletes are adults who didn’t grow up swimming competitively. We specialize in meeting you where you are and building strong fundamentals before adding intensity or volume.
What makes Splash Lab different from other coaching?
Our approach is technique-first and highly individualized. Every athlete starts with assessment before intensity—because fitness doesn’t matter if your mechanics are fighting you. Sessions focus on efficiency, body position, and repeatable skills that actually transfer to open water and racing.
What coaching options do you offer?
We offer:
- Private in-person coaching (60-minute sessions)
- Multi-session coaching passes for consistent progress
- Virtual swim analysis, where you upload your own video for expert feedback
- Group coaching through local triathlon club, Raise the Bar
How does Virtual Stroke Analysis work?
You’ll record up to 10 minutes of short swim clips following simple filming guidelines and upload them for review. You’ll receive detailed feedback with clear drills and cues to work on—no guesswork required.
Is in-person coaching required, or can I work with you remotely?
Both options work great. In-person coaching provides immediate feedback and real-time correction, while virtual analysis is perfect for athletes who want expert eyes on their stroke from anywhere.
Do you work with complete beginners or athletes with fear of the water?
Yes. We regularly coach adults who are new to swimming or rebuilding confidence in the water. Sessions are supportive, calm, and focused on safety, control, and progress at your pace.
Where are in-person sessions located?
In-person sessions are offered at select pool locations and may vary by season. Specific location options are provided during booking, and generally include Covington Aquatic Center, among others.
Will you travel to my pool?
Reasonable travel for in-person sessions may be considered at the coach's discretion. CLICK HERE to contact Splash Lab about scheduling a remote session. Please include the city, and the name of the pool in your message.
What should I bring to a private session?
Bring a swimsuit, goggles, and a positive mindset. Fins are encouraged, but never required. Other equipment such as a pull buoy, kickboard, or hand paddles are optional.
Do you offer any discounts?
Current Raise the Bar members receive an unlimited 20% discount on Private Technique Sessions and Virtual Stroke Analysis. Discount does not apply to multi-session Splash Passes. Contact Coach Ashley or Raise the Bar admin for your exclusive discount code.
RTB Pool School participants receive a one-time, 15% discount on a Private Technique Session or Virtual Stroke Analysis. Discount does not apply to multi-session Splash Passes, and is limited to one use. CLICK HERE to contact Splash Lab for access to your discount code.
Still have questions?
If you’re not sure where to start, please reach out! We’re happy to help you choose the best option for your goals. CLICK HERE to contact Splash Lab.