SENIOR ADVANCED SWIMMING

Description

Senior Advanced is for the mature swimmer who is comfortable in the
water and wants to optimize their workout. This class focuses on
fine-tuning stroke efficiency across multiple strokes, mastering advanced
turns, and building endurance to swim longer distances at a consistent,
strong pace. The environment is collaborative and social, designed to
challenge you while respecting your body, helping you maintain peak
aquatic fitness for years to come.

Focus / Goals:
1. Refining stroke technique for maximum efficiency and minimum strain
2. Mastering advanced turns and transitions

3. Building and maintaining strong, sustainable endurance

Skills Mastered:
· Technically sound and efficient Freestyle, Backstroke, and Breaststroke
· Safe flip turns or streamlined open turns
· Effective underwater push-offs and gentle dolphin kicking
· The ability to swim longer distances at a consistent, purposeful pace

Step-by-step Roadmap (First 4 Weeks):
· Week 1: Efficiency Tune-Up: Detailed technique work on all three
strokes, using drills to improve propulsion and reduce drag.

· Week 2: Advanced Turns: Introduction and practice of safe flip turns
(for eligible students) or highly streamlined open turns.

· Week 3: Pace & Rhythm: Learning to hold a steady, strong pace over
200-400 yards, using the pace clock.

· Week 4: Workout Integration: Participating in a continuous, varied
workout that incorporates all skills, focusing on sustained effort and perfect
technique.

What to Bring:
A swimsuit, towel, goggles, and a water bottle are required. A swim cap
and fins are optional but useful.

Class Size & Format:

Small group (maximum 5 students). This fosters a social and motivating
group dynamic.

Recommended Frequency:
Twice per week is recommended to maintain high-level fitness and
technique.

Progression:
Graduates are equipped to advance to ADULT ADVANCED 2, focusing on
refined technique and endurance through foundational Butterfly, seamless
IM transitions, and structured pace clock training.

Eligible Discounts:
Senior