Registration for Adult Swim Lessons 2025
Now Available

Lessons will take place 3 :00- 3:50 pm Thursdays July 17 through August 7 (4 Weeks)

Adult Lesson Details

Our Adult Lessons Start at Level A and go to Level D. Details of what participants must complete to successfully go on to the next level are listed in the Accordions below. (While a participant may require more than one set of lessons to complete a level, it is also possible to complete multiple levels in a single set of lessons)

  • Enter and exit shallow water
  • Jump into deep water, return and exit
  • Sideways entry wearing PFD
  • Tread water 30 sec. wearing PFD
  • Hold breath underwater 5-10 sec.
  • Submerge and exhale 5-10 times
  • Open eyes underwater
  • Recover object from bottom in chest-deep water
  • Wearing PFD, jump into deep water, tread 30 sec. and swim / kick on back 5-10 m
  • Float on front and back
  • Roll laterally front to back and back to front
  • Glide on front, back and side 3-5 m each
  • Flutter kick on front, back and side 10-15 m each
  • Whip kick in vertical position with PFD 15-30 sec.
  • Front crawl or back crawl 10-15 m
  • Interval training: 4 x 9-12 m flutter kick with 10-15 sec. rests
  • Standing dive into deep water
  • Forward roll entry into deep water with and without PFD
  • Tuck jump (cannonball) into deep water
  • Tread water 1- 2 min.
  • Handstand in shallow water
  • Front somersault (in water)
  • Swim underwater 5-10 m
  • Roll entry into deep water, tread 1 min. and swim 50 m
  • Flutter kick on back 5 m; reverse direction and flutter kick on front 5 m
  • Flutter kick on front 5 m; reverse direction and flutter kick on back 5 m
  • Whip kick on back 10-15 m
  • Whip kick on front 10-15 m
  • Breaststroke arms drill 10-15 m
  • Front crawl and back crawl 25-50 m each
  • Interval training: 4 x 25 m flutter kick with 15-20 sec. rests
  • Interval training: 4 x 25 m front or back crawl with 15-20 sec. rests
  • Fast front crawl 25 m
  • Shallow dive into deep water
  • Stride entry into deep water
  • Compact jump into deep water
  • Legs-only surface support 30-60 sec.
  • Swim underwater 5-10 m to recover object
  • Eggbeater kick on back or scissor kick on side 10-15 m
  • Breaststroke 25-50 m
  • Front crawl and back crawl 50-100 m each
  • Head-up front crawl 10-15 m
  • Interval training: 4 x 50 m front or back crawl or breaststroke with 30 sec. rests
  • Fast (25-50 m) front crawl, back crawl, or breaststroke
  • Pace clocks and timers
  • Stretches for swimmers
  • Kicking interval training: 4 x 25 m flutter kick and/or whip kick with 15-20 sec. rests
  • Swimming interval training: swim interval sets selected by the swimmer
  • Workout (300 m):
    • 50 m warm-up (choice of strokes);
    • 4 x 25 m front or back crawl with 15 sec. rests;
    • 4 x 25 m (choice of strokes) with 15 sec. rests;
    • 50 m cool-down (choice of strokes)
  • Workout design: design and demonstrate 2 sample workouts
  • Distance swim: endurance challenge
  • Sprint swim: 25 m each for at least 2 strokes chosen by the swimmer