SENIOR ADVANCED – 2 SWIMMING

Description

Senior Advanced Level 2 is the next step for graduates of our Senior
Advanced class. This program is designed for the mature swimmer who
has mastered the fundamentals and is ready to expand their aquatic
repertoire. The focus shifts from refinement to expansion, introducing the
Butterfly stroke and integrating more sophisticated training sets, including
interval training and basic Individual Medley (IM). The collaborative and
social environment remains, pushing you to new heights of fitness and skill
while continuing to prioritize sustainable, joint-friendly movement.

Focus / Goals:
1. Introducing and developing a safe, efficient Butterfly stroke.
2. Mastering complex workouts, including Individual Medley (IM)
and structured interval sets.
3. Building power, speed variation, and advanced race-pace skills.

Skills Mastered:
· Foundational Butterfly stroke with a focus on rhythm and core
engagement.

· Seamless Individual Medley (IM) transitions and turns.
· Proficiency in using a pace clock for interval training and pace
awareness.
· Ability to execute a varied workout with changes in speed and
stroke intensity.

Step-by-step Roadmap (First 4 Weeks):
· Week 1: The Fourth Stroke: Introduction to Butterfly body dolphin
and the full stroke rhythm. Heavy emphasis on drills to build
confidence and proper technique without strain.
· Week 2: IM Integration & Transitions: Practicing the order of
strokes in the IM (Butterfly, Backstroke, Breaststroke, Freestyle). Drills
focus on efficient turns when switching from one stroke to the next.
· Week 3: Intro to Interval Training: Learning to use the pace clock
for structured rest and targeted speeds. Introduction to concepts like
“Send-offs” and swimming on an interval.
· Week 4: The Performance Workout: Participating in a
continuous, challenging workout that combines IM sets, interval
training, and sustained endurance swimming, applying all new skills.

What to Bring:

Swim suit, towel, goggles, and a water bottle are required. A swim cap is
highly recommended. Fins are strongly encouraged to aid in Butterfly
and IM drill work.

Class Size & Format:

Small group (maximum 5 students) to ensure personalized feedback on
advanced skills.

Recommended Frequency:

Twice per week is recommended to build upon new, complex skills and
maintain peak conditioning.

Progression:
Graduates are highly proficient, confident swimmers fully prepared to
thrive in any Masters Swim program or to design and execute sophisticated
independent fitness routines.

Eligible Discounts:
Senior