ADULT ADVANCED 2 SWIMMING

Adult Advanced Level 2 is the next tier for swimmers who have mastered core technical skills and are ready to train like athletes. This class emphasizes applying advanced techniques under race-like conditions. Participants are introduced to complex training methodologies, including hypoxic sets, race-pace training, and sophisticated Individual Medley (IM) strategies. The environment is collaborative and high-energy, encouraging swimmers to push each other toward new personal bests and deeper aquatic mastery.

Focus / Goals:

• Develop race-specific endurance and speed through advanced training sets

• Master complex skills such as underwater dolphin kicking and breakout timing

• Build 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 challenging coach-led workouts 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, improving power, distance, and oxygen management

• Week 2 – IM Strategy & Pacing: Strategic pacing for 100m and 200m IM, optimizing effort distribution across all four strokes

• Week 3 – Race-Pace Training: Critical sets performed at target race pace, focusing on maintaining form and speed under simulated fatigue

• Week 4 – Competitive Simulation: Full practice structured like a meet, including warm-up, events, and time trials to integrate skills and strategies under performance conditions

What to Bring: Swimsuit, towel, goggles, and water bottle required. Swim cap, fins, and snorkel (front or center) highly recommended for advanced drills.

Class Size & Format: Small group (maximum 5 students) to ensure individualized feedback on high-level techniques.

Recommended Frequency: Twice per week to maximize improvement in fitness and race-specific skills.

Progression: Graduates are prepared to excel in Masters Swim teams, perform at high levels in triathlons, or design and lead advanced training sessions.

Eligible Discounts: Family and Military.