SENIOR ADVANCED – 2 SWIMMING

Senior Advanced Level 2 is the next step for graduates of our Senior Advanced class. Designed for mature swimmers who have mastered the fundamentals, this program focuses on expanding the aquatic repertoire. The class introduces the Butterfly stroke and incorporates more sophisticated training sets, including interval training and basic Individual Medley (IM). The social and collaborative environment continues, helping swimmers reach new fitness and skill levels while emphasizing sustainable, joint-friendly movement.

Focus / Goals:

• Introduce and develop a safe, efficient Butterfly stroke

• Master complex workouts, including Individual Medley (IM) and structured interval sets

• Build power, speed variation, and advanced race-pace skills

Skills Mastered:

• Foundational Butterfly stroke with 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 varied workouts 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 full stroke rhythm with drill emphasis for confidence and proper technique

• Week 2 – IM Integration & Transitions: Practicing stroke order in IM (Butterfly, Backstroke, Breaststroke, Freestyle) with efficient turns between strokes

• Week 3 – Intro to Interval Training: Learning to use the pace clock for structured rest and target speeds; introduction to “Send-offs” and swimming on interval

• Week 4 – The Performance Workout: Continuous, challenging session combining IM sets, interval training, and sustained endurance swimming, applying all new skills

What to Bring: Swimsuit, towel, goggles, and water bottle. Swim cap highly recommended. Fins strongly encouraged for Butterfly and IM drills.

Class Size & Format: Small group (maximum 5 students) to ensure personalized feedback on advanced skills.

Recommended Frequency: Twice per week to build upon new, complex skills and maintain peak conditioning.

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

Eligible Discounts: Senior.