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Swimmers do participate in...
Swimming is a full-body exercise performed in water, offering a mix of cardiovascular, strength, and flexibility training. Benefits include improved cardiovascular health, enhanced muscle strength, and increased flexibility. It is a low-impact activity, making it ideal for individuals with joint issues or injuries. Swimming also promotes mental well-being by reducing stress and improving mood. The resistance of water provides an effective workout while reducing the risk of injury, and the cooling effect of water helps regulate body temperature during exercise. Overall, swimming is an excellent way to improve overall fitness and health.
LESSONS
LESSONS
WATER SAFETY
WATER SAFETY
The goal of water safety instruction is to prevent drowning and water-related accidents by teaching individuals how to avoid and respond to potential dangers in water.
primarily focuses on teaching individuals essential skills and knowledge to stay safe in and around water environments.
lessons include topics such as recognizing water hazards, understanding basic rescue techniques, learning how to float and tread water, and knowing when and how to call for help.
typically designed for individuals of all ages, with a particular emphasis on children and beginners who are new to aquatic environments.
to expect at this class:
age and ability appropriate skills to be taught to the individual for self preservation and to safely aid in minor incidents
available in:
30 min sessions
includes:
- floating, rolling over, breathing
- may require parental assistance
- acclamation, safety rules, kicking + jumping
- nervous + swim experience
- may require minimal/ parental assistance
- acclamation, no flotation use, safety rules, kicking + jumping + breathing, intro to pool toys
- fearless + swim experience, acclimated
- floats, jumps, safety rules
- kicking + breathing, toys, boards + noodles
LEARN TO SWIM
LEARN TO SWIM
The goal of learn to swim instruction is to empower individuals with the ability to swim independently, improving water confidence and safety while also providing a foundation for further swimming development.
focus on teaching individuals the fundamental swimming skills necessary to move efficiently and confidently through the water.
lessons typically cover basic swimming strokes (e.g., freestyle, backstroke, breaststroke, and butterfly), breathing techniques, floating, kicking, and water safety skills.
suitable for beginners and individuals of all ages who are interested in acquiring basic swimming skills for recreation, fitness, or safety reasons.
to expect at this class:
to expect at this class:
learn to swim program from beginner thru advanced, for all ages and abilities,
learn floating to diving, as well as 4 strokes
learn to swim program from beginner thru advanced, for all ages and abilities,
learn floating to diving, as well as 4 strokes
available in:
45min sessions
available in:
45min sessions
- experienced, floating, semi-independent swimming
- strengthening kicking, front crawl + elementary backstroke
- endurance+ distance training increase
- experienced, floating, semi-independent swimming
- strengthening kicking, front crawl + elementary backstroke
- endurance+ distance training increase
- experienced, floating w/ comfort in shallow + deep water, semi-independent swimming
- strengthening kicking + breathing, front crawl + elementary backstroke
- endurance+ distance training increase, backstroke intro
- experienced, floating w/ comfort in shallow + deep water, independent swimming
- strengthening kicking + breathing, front crawl + elementary backstroke, treading
- endurance+ distance training increase, breaststroke intro
COACHING
COACHING
The goal of athletic swim coaching is to optimize performance in competitive swimming events by refining technique, increasing speed and endurance, and developing a strategic approach to training and competition.
geared towards athletes who are already proficient swimmers and seek specialized training to improve performance in competitive swimming.
includes advanced techniques, stroke refinement, race strategies, interval training, dryland conditioning, mental preparation, and goal setting tailored to competitive swimming goals.
aimed at competitive swimmers of all ages and levels, from novice competitors to elite athletes, who are committed to achieving specific performance goals in swimming competitions.
to expect at this session:
specialized 1:1 or 1:2 swim coaching; take your swim to the next level
(athletic training only)
available in:
60mins +
- experienced, comfortable in shallow + deep water, independent swimming
- REVIEW, strengthening tread, breaststroke, intro to diving
- endurance + distance + strength training increase
- experienced + comfortable, independent swimming
- REVIEW, strengthening tread, breaststroke, intro to butterfly/ dolphin kick
- endurance + distance + strength training increase, diving
- experienced + comfortable, independent swimming
- REVIEW, butterfly/ dolphin kick
- endurance + distance + strength training increase, diving, intro beach safety
PROGRESSIONS
PROGRESSIONS
YELLOW
YELLOW
Yellow 1
students at this level:
- fearful + no swim experience
- may require parental assistance
- acclamation, no flotation use, safety rules, kicking + jumping
Yellow 2
students at this level:
- nervous + swim experience
- may require minimal/ parental assistance
- acclamation, no flotation use, safety rules, kicking + jumping + breathing, intro to pool toys
Yellow 3
students at this level:
- fearless + swim experience, acclimated
- floats, jumps, safety rules
- kicking + breathing, toys, boards + noodles
GREEN
GREEN
Green 1
students at this level:
- experienced, floating, semi-independent swimming
- strengthening kicking, front crawl + elementary backstroke
- endurance+ distance training increase
Green 1
students at this level:
- experienced, floating, semi-independent swimming
- strengthening kicking, front crawl + elementary backstroke
- endurance+ distance training increase
Green 2
students at this level:
- experienced, floating w/ comfort in shallow + deep water, semi-independent swimming
- strengthening kicking + breathing, front crawl + elementary backstroke
- endurance+ distance training increase, backstroke intro
Green 3
students at this level:
- experienced, floating w/ comfort in shallow + deep water, independent swimming
- strengthening kicking + breathing, front crawl + elementary backstroke, treading
- endurance+ distance training increase, breaststroke intro
BLUE
BLUE
Blue 1
students at this level:
- experienced, comfortable in shallow + deep water, independent swimming
- REVIEW, strengthening tread, breaststroke, intro to diving
- endurance + distance + strength training increase
Blue 2
students at this level:
- experienced + comfortable, independent swimming
- REVIEW, strengthening tread, breaststroke, intro to butterfly/ dolphin kick
- endurance + distance + strength training increase, diving
Blue 3
students at this level:
- experienced + comfortable, independent swimming
- REVIEW, butterfly/ dolphin kick
- endurance + distance + strength training increase, diving, intro beach safety
frequently asked questions
frequently asked questions
Certainly! Here are 20 frequently asked questions and responses related to swimming:
1. **How do I learn to swim if I'm a beginner?**
- Consider enrolling in swimming lessons taught by certified instructors. They can provide guidance on basic techniques, water safety, and gradually build your confidence in the water.
2. **Is swimming a good exercise for weight loss?**
- Yes, swimming is an excellent exercise for weight loss as it provides a full-body workout, burns calories, and improves cardiovascular health without putting stress on the joints.
3. **What are the different swimming strokes?**
- The four main swimming strokes are freestyle (also known as front crawl), backstroke, breaststroke, and butterfly. Each stroke has its unique technique and benefits.
4. **How often should I swim to see results?**
- The frequency of swimming sessions depends on your fitness goals and current level of activity. Starting with 2-3 sessions per week and gradually increasing can lead to noticeable improvements in strength and endurance.
5. **Can swimming help with stress relief?**
- Yes, swimming is known for its calming effect on the mind and body. The rhythmic breathing and repetitive motion of swimming can help reduce stress and promote relaxation.
6. **Is swimming a good exercise for people with joint pain or arthritis?**
- Absolutely! Swimming is a low-impact exercise that provides buoyancy and resistance, making it ideal for individuals with joint pain or arthritis. It helps improve mobility and flexibility without exacerbating pain.
7. **How do I prevent water from entering my nose while swimming?**
- You can prevent water from entering your nose by exhaling gently through your nose while your face is in the water or by wearing a nose clip.
8. **What safety precautions should I take when swimming in open water?**
- When swimming in open water, it's essential to swim in designated areas with lifeguards present, never swim alone, wear a brightly colored swim cap or swim buoy for visibility, and be mindful of water currents and weather conditions.
9. **How do I improve my breathing technique while swimming?**
- Practice rhythmic breathing by exhaling slowly underwater and inhaling quickly when your face is above the water. Focusing on exhaling fully before taking a breath can help improve your breathing efficiency.
10. **What are the benefits of swimming for children?**
- Swimming offers numerous benefits for children, including improved water safety skills, increased confidence, enhanced coordination, and cardiovascular fitness.
11. **How can I prevent swimmer's ear?**
- To prevent swimmer's ear, make sure to dry your ears thoroughly after swimming by tilting your head and gently pulling on your earlobe. You can also use earplugs to keep water out of your ears while swimming.
12. **Is it safe to swim immediately after eating?**
- While it's generally safe to swim after eating, it's best to wait at least 30 minutes to an hour after a large meal to avoid cramps or discomfort while swimming.
13. **What should I do if I get a leg cramp while swimming?**
- If you experience a leg cramp while swimming, stop swimming, and gently stretch the affected muscle. Holding onto the pool edge for support can help alleviate the cramp.
14. **How can I improve my speed and endurance in swimming?**
- Consistent practice, incorporating interval training, drills, and focusing on proper technique can help improve your speed and endurance in swimming.
15. **Is it necessary to warm up before swimming?**
- Yes, warming up before swimming is essential to prepare your muscles and joints for the exercise. A short warm-up session of light swimming or dynamic stretches can help prevent injuries.
16. **Can I swim while I'm pregnant?**
- Swimming is often recommended for pregnant women as it provides a safe and effective form of exercise that helps improve circulation, reduces swelling, and relieves pressure on the joints.
17. **What equipment do I need for swimming?**
- Basic swimming equipment includes a swimsuit, swim cap, and goggles. Depending on your preferences and swimming goals, you may also use swim fins, kickboards, paddles, or snorkels.
18. **How deep should the water be for swimming?**
- The depth of the water should be deep enough to allow you to comfortably swim without touching the bottom. For most adults, a depth of at least 4 to 5 feet (1.2 to 1.5 meters) is recommended.
19. **Can swimming help with back pain?**
- Yes, swimming can help alleviate back pain by strengthening the muscles that support the spine, improving posture, and promoting flexibility. It's essential to swim with proper technique and avoid overexertion.
20. **How do I know if I'm swimming with correct technique?**
- Enlisting the help of a certified swimming instructor for feedback and guidance can help ensure you're swimming with correct technique. Additionally, recording yourself swimming and reviewing instructional videos can be beneficial for self-assessment.
POLICIES + PROCEDURES
POLICIES + PROCEDURES
HOURS OF COMMUNICATION
Text: 929.249.1396
Email: by.tameka@gmail.com
PAYMENT
must be made at the end of the lesson or week, as discussed.
Acceptable forms of payment include: CASH, SQUARE, PAYPAL
CANCELLATIONS
must be received 48hrs prior to lesson start.
Less than 48hr notification will be subject to a cancellation fee or lesson forfeiture.
RESCHEDULING
If you miss a lesson it must be rescheduled within two (2) weeks of the missed lesson date.
A "MISSED LESSON"
may be rescheduled due to illness or inclement weather.
(Swim lessons cannot take place during lightning + thunderstorms, heavy downpours, or adverse temperatures.)
LATENESS
of more than 15 mins, without notice, will result in lesson forfeiture and no refund.
The lesson will end at its scheduled time.
CONFIRMATION
for lessons must be received via text or email on Sundays by 6pm.
(Broken schedules are reverted to single lesson fees. Repeat offenses may result in removal from schedule.)
PRIVATE PARTIES:
LIFEGUARDING: Allow 20min break every 3 hrs; in higher temperatures, 15mins every 2hrs.
MERMAID PERFORMANCE: Allow 15min break every hour, as needed.
*REVIEW AND COMPLETE PRIOR TO BOOKING.
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