ADULT ADVANCED SWIMMING

Description

Adult Advanced is designed for swimmers who have mastered the
fundamentals and are ready to train with power and precision. This level

focuses on the technical nuances of all four competitive strokes, including the
challenging butterfly, and integrates advanced performance skills like flip
turns and racing dives. In a motivating, team-like atmosphere, you will follow
structured workouts designed to push your limits, improve your times, and
Achieve your personal fitness or competitive goals.

Focus / Goals:
1. Executing all four competitive strokes with legal, efficient technique
2. Integrating advanced skills to maximize efficiency and speed
3. Building race-level speed and endurance

Skills Mastered:
· Technically proficient Freestyle, Backstroke, Breaststroke, and Butterfly
over 100+ meters
· Flip turns and racing dives from the starting block
· Underwater dolphin kicks off the wall
· The ability to follow a structured interval workout

Step-by-step Roadmap (First 4 Weeks):
· Week 1: Stroke Analysis & Refinement: Video analysis (where available)
and drills for all four strokes, focusing on efficiency and power.

· Week 2: Advanced Turns & Transitions: Intensive practice of flip turns
for freestyle/backstroke and open turns for breaststroke/butterfly.

· Week 3: Speed Development: Introduction of interval training, sprint
sets, and pace clock reading to build speed.

· Week 4: Performance Integration: A full mock-workout combining all
skills, focusing on sustaining technique under fatigue.

What to Bring:
A swimsuit, towel, goggles, and a water bottle are required. A swim cap and
Fins are highly recommended.

Class Size & Format:
Small group (maximum 5 students). This format fosters a collaborative,
high-energy training environment.

Recommended Frequency:
Twice per week is recommended to build and maintain fitness and technique.

Progression:
Graduates are prepared for Masters Swim teams, triathlon training, or
independent fitness swimming.

Eligible Discounts:
Family and military.