Adult Advanced is designed for swimmers who have mastered the fundamentals and are ready to train with power and precision. This level emphasizes the technical nuances of all four competitive strokes, including the challenging Butterfly, and integrates advanced performance skills such as flip turns and racing dives. In a motivating, team-like atmosphere, participants follow structured workouts designed to push limits, improve times, and achieve personal fitness or competitive goals.
Focus / Goals:
-
Execute all four competitive strokes with legal, efficient technique
-
Integrate advanced skills to maximize efficiency and speed
-
Build race-level speed and endurance
Skills Mastered:
-
Technically proficient Freestyle, Backstroke, Breaststroke, and Butterfly over 100+ meters
-
Flip turns and racing dives from the starting block
-
Underwater dolphin kicks off the wall
-
Ability to follow a structured interval workout
Step-by-Step Roadmap (First 4 Weeks):
-
Week 1 – Stroke Analysis & Refinement: Drills and video analysis (where available) for all four strokes, focusing on efficiency and power
-
Week 2 – Advanced Turns & Transitions: Intensive practice of flip turns for Freestyle/Backstroke and open turns for Breaststroke/Butterfly
-
Week 3 – Speed Development: Introduction to interval training, sprint sets, and pace clock usage to build speed
-
Week 4 – Performance Integration: Full mock-workout combining all skills, focusing on sustaining technique under fatigue
What to Bring: Swimsuit, towel, goggles, and water bottle required. Swim cap and fins highly recommended.
Class Size & Format: Small group (maximum 5 students) to foster a collaborative, high-energy training environment.
Recommended Frequency: Twice per week to build and maintain fitness and technique.
Progression: Graduates are prepared for Masters Swim teams, triathlon training, or independent fitness swimming.
Eligible Discounts: Family and Military.
Reviews
There are no reviews yet.