ADULT ADVANCED 2 SWIMMING

Description

Adult Advanced Level 2 is the next tier for swimmers who have mastered
the core technical skills and are ready to train like athletes. This class shifts
the focus from learning advanced skills to applying them under race-like
conditions. You will be introduced to complex training methodologies.
including hypoxic sets, race-pace training, and sophisticated Individual
Medley (IM) strategy. The environment is a collaborative, high-energy
training group where swimmers push each other to achieve new personal
best and a deeper level of aquatic mastery.

Focus / Goals:
1. Developing race-specific endurance and speed through
advanced training sets.
2. Mastering complex skills like underwater dolphin kicking and
breakout timing.
3. Building strategic intelligence for pacing and executing a race
plan.

Skills Mastered:
· Effective and consistent underwater dolphin kicking for competitive
advantage.
· Advanced pacing strategies for 200m and 400m distances.
· Efficient IM transitions and stroke-specific pacing.
· Ability to execute a challenging, coach-led workout with multiple
intervals and energy systems.

Step-by-step Roadmap (First 4 Weeks):
· Week 1: The Fifth Stroke: Intensive focus on underwater dolphin
kicking, from push-offs to breakouts. Drills and sets designed to
Improve power, distance, and oxygen management.
· Week 2: IM Strategy & Pacing: Moving beyond IM transitions to
strategic pacing. Learn how to distribute effort across all four strokes
in a 100 m or 200 m IM for optimal performance.
· Week 3: Race-Pace Training: Introduction to critical training sets
where the majority of swimming is done at your target race pace.
Focus on holding form and speed under simulated race fatigue.

· Week 4: The Competitive Simulation: A full practice structured
like a meet warm-up and event, including a time trial or paced effort,
to integrate all skills and strategies under performance conditions.

What to Bring:

A swimsuit, towel, goggles, and water bottle are required. A swim cap, fins,
and a snorkel (front or center) are highly recommended for advanced drills.
work.

Class Size & Format:

Small group (maximum 5 students) to ensure individualized feedback on
high-level techniques.

Recommended Frequency:

Twice per week is essential to see continued improvement in fitness and
race-specific skills.

Progression:
Graduates are primed to excel in and compete with Masters Swim teams.
perform at a high level in triathlons, or design and lead their own advanced
training sessions.

Eligible Discounts:
Family and military.