Senior Intermediate builds upon basic skills to help swimmers move with greater ease, efficiency, and distance. The class emphasizes gentle, joint-friendly techniques that improve cardiovascular health and muscular strength without strain. Participants focus on developing smooth freestyle and backstroke, with attention to relaxed, rhythmic breathing. This program is designed to create a sustainable, enjoyable swimming routine for long-term wellness.
Focus / Goals:
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Develop smooth, efficient freestyle with rhythmic breathing
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Build endurance safely and gradually
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Learn continuous swimming with proper rest intervals
Skills Mastered:
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Freestyle with rhythmic side breathing for 1–2 lengths (25–50 yards)
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Stable, relaxed backstroke for 25 yards
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Swim 100–200 yards with rest as needed
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Open turns and seated or side-entry dives
Step-by-Step Roadmap (First 4 Weeks):
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Week 1 – Freestyle Breathing: Drills to master turning the head to breathe without lifting, focusing on relaxation
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Week 2 – Building Lap Strength: Increasing continuous lengths while maintaining proper form
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Week 3 – Backstroke Efficiency: Refining backstroke for a straight and stable path across the pool
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Week 4 – Endurance Integration: Combining strokes and practicing turns to swim 100 yards with good technique and controlled rest
What to Bring: Swimsuit, towel, and goggles required. Water bottle recommended.
Class Size & Format: Small group (maximum 5 students) to allow personalized technique correction.
Recommended Frequency: Once or twice per week for continued fitness and technique improvement.
Progression: Upon mastery, seniors advance to Senior Advanced for fine-tuning technique and swimming longer distances.
Eligible Discounts: Senior.
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