Instructional Programs

Swim lessons, fitness classes, and more for youth and adults.

MIT Recreation Instructional Programs offer a community of fitness enthusiasts of all levels who relax, de-stress and train together. Use the filter below to choose classes, and view times and class descriptions. IAP/Spring Registration is OPEN.

Need Help Finding the Right Swim Program? Use the class schedules below to view all youth classes by time and location or the youth and adult placement surveys to determine the right class level based on current skills.

Youth Learn to Swim Program Class Schedules:  Fall Q2 | JAN-IAP | Winter Q3 | Spring Q4
Youth Learn to Swim Placement Surveys: 2.5 – 3 yrs  |  3 – 5 yrs  |  5 – 14 yrs
Adult Swim Placement Survey

Select at least one

Class Age Class Type
Small Group TrainingView description Adult Fitness
Row & FlowView description Adult Fitness
Functional Circuits With MyZone®View description Adult Fitness
Multisport Swim Clinic: Stroke TechniqueView description Adult Clinics
Multisport Run Clinic: Intervals to Improve SpeedView description Adult Clinics
Multisport Clinic: Heart Rate Training on the BikeView description Adult Clinics
Recovery TechniquesView description Adult Fitness
Adult Level 5: Core SwimmingView description Adult Aquatics
Adult Level 5: Endurance SwimmingView description Adult Aquatics
CrossFit ONE-XView description Adult Fitness
Hockey BasicsView description Youth (5 yrs +) Youth (6 yrs +) Ice Skating
Learn MassageView description Adult Fitness
Adult Level 3: Women’s Only IntermediateView description Adult Aquatics
Adult Level 2: Women’s Only BeginnerView description Adult Aquatics
Adult Level 5: Triathlon Swim TrainingView description Adult Aquatics
Youth Skate: Learning SkillsView description Youth (5 yrs +) Youth (6 yrs +) Youth (8 yrs +) Ice Skating
Youth Skate: New to the IceView description Youth (5 yrs +) Youth (6 yrs +) Ice Skating
Tech TeamView description Youth (6 yrs +) Aquatics
Level 5: Stroke RefinementView description Youth (5 yrs +) Youth (6 yrs +) Youth (8 yrs +) Aquatics
Level 4: Stroke ImprovementView description Youth (5 yrs +) Youth (6 yrs +) Youth (8 yrs +) Aquatics
Level 3: DeepView description Youth (5 yrs +) Youth (6 yrs +) Youth (8 yrs +) Aquatics
Level 3: ShallowView description Youth (5 yrs +) Youth (6 yrs +) Youth (8 yrs +) Aquatics
Level 2: Fundamental SkillsView description Youth (5 yrs +) Youth (6 yrs +) Youth (8 yrs +) Aquatics
Level 1: Intro to Water SkillsView description Youth (5 yrs +) Youth (6 yrs +) Youth (8 yrs +) Aquatics
Preschool Level 3: Advanced BeaversView description Youth (2.5 yrs – 5 yrs) Aquatics
Preschool Level 2: Intermediate BeaversView description Youth (2.5 yrs – 5 yrs) Aquatics
Preschool Level 1: Beginning BeaversView description Youth (2.5 yrs – 5 yrs) Aquatics
Parent BeaverView description Youth (6mo – 35mo) Aquatics
Parent ToddlerView description Youth (6mo – 35mo) Aquatics
Parent InfantView description Youth (6mo – 35mo) Aquatics
Adult Level 4: Efficient FreestyleView description Adult Aquatics
Adult Level 6: Pre-Masters WorkoutView description Adult Aquatics
Adult Level 4: Stroke TechniqueView description Adult Aquatics
Adult Level 3: Intermediate SwimView description Adult Aquatics
Adult Level 2: Beginning SwimView description Adult Aquatics
Adult Level 1: Intro to SwimView description Adult Aquatics
Intermediate SquashView description Adult Squash
Learning SquashView description Adult Squash

Small Group Training

Fitness | Adult

Small Group Training is a 13-week small group training program, combining the specificity of personal training and the energy of a group class into one effective workout regimen. The program will begin with a comprehensive fitness assessment ($95 value) and an InBody composition analysis ($25 value) in order to set realistic goals and develop a training routine that will be most appropriate for each participant. Participants will also receive a MyZone Heart Rate Monitor (included in fees) which will be used to monitor their heart zones during each session. Over the course of the 25 sessions, participants will be pushed through a series of total body workouts two days per week. Workouts will consist of strength training, cardiovascular exercises, functional movements and heart-zone based fitness challenges, all provided under the expert guidance of a certified personal trainer. At the conclusion of the program, participants will undergo a second InBody analysis to track their body composition (e.g. body fat %, skeletal muscle mass, segmental lean analysis, etc…)

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Row & Flow

A perfect mix of yoga and rowing. Integrating athletic-based yoga flows and rowing drills for a complete head to toe workout. Using the technology of the Technogym rowers and complementary athletic based flows to each drill. The instructor will work on goals with the class to continually adjust working on strength and flexibility.

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Functional Circuits With MyZone®

Using the MyZone heart-rate training technology and the Synergy 360, join a fun and fast moving circuit workout led by a certified personal trainer. In this small group training class you will rotate through each unique station over the course of 45 minutes. Stations include battle ropes, TRX, kettlebells, resistance tubing and more for a functional, efficient, full body workout. If you are looking to try something new, enjoy working in small groups or want get out of a workout rut this class is for you! The MyZone heart-rate belt is included in your enrollment fee. If you already have purchased a MyZone belt, please contact fitness@mit.edu to register with an adjusted fee.

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Multisport Swim Clinic: Stroke Technique

This clinic will focus on swim stroke technique for successful open water swimming. There will be a 30 minute classroom lecture followed by pool practice. While in the pool, athletes will work on drills for skill development and sets to increase efficiency as it relates to open water swimming. Athletes will receive take away sets to implement into your own swim workouts to improve technique and build endurance.

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Multisport Run Clinic: Intervals to Improve Speed

This clinic will offer athletes an opportunity to learn about 4 key aspects of run form, running drills that are important to maintain run form, and experience a number of different interval training workouts and strategies to improve run speed. There will be a short lecture at the beginning of the clinic followed by interval running. Athletes will walk away with interval workouts that can be immediately implemented into your workouts.

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Multisport Clinic: Heart Rate Training on the Bike

Take your bike training to the next level by adding heart rate (HR) training. Learn how HR training and how it relates to training and racing. Athletes will experience various workouts and how it affects their HR. In addition to a workout, this clinic will have a lecture component. All athletes need to have a heart rate monitor.

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Recovery Techniques

Fitness | Adult

Improve your alignment, reduce musculoskeletal restrictions, develop balance and coordination, and balance emotional stress by learning self-myofascial release (self-massage) techniques while incorporated components of corrective exercise methods and self-applied therapy.

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Adult Level 5: Core Swimming

Aquatics | Adult

Your core is the center of everything we do. Learning to use it and to use it properly will bring your strokes to another level. In this course we will show you how to incorporate your core muscles to be the focal point of your swimming technique. We will work on all four strokes: freestyle, breast, backstroke and butterfly but will concentrate on freestyle.

Prerequisite: Completion of a Level 4 course or be able to swim 100 yards freestyle and some rudimentary knowledge of the other core strokes.

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Adult Level 5: Endurance Swimming

Aquatics | Adult

This course is designed to build swimming endurance. With a goal of being able to swim a quarter mile (400 yards) by the end of the class, participants will learn how to use a pace clock and be introduced to interval training. Each class will challenge participants to reach a new swimming goal.

Prerequisite: Completion of a Level 4 course or be able to swim 100 yards of continuous freestyle.

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CrossFit ONE-X

Fitness | Adult

ONE-X is a high-energy one hour class that includes a warmup, workout, and cool down. In ONE-X you will find all of your favorite movements and equipment. From burpees, box jumps, and wall balls to kettle bells, spin bikes, and jump rope…ONE-X is perfect for anyone looking for a fast-paced, non-stop, fun workout! You don’t need any prior fitness experience to join this class. Just show up ready to sweat & have fun, and we will take care of the rest. Instruction by One Nation CrossFit Coaches.

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Hockey Basics

Ice Skating | Youth 4 yrs +

Students will further develop their skating skills and begin to incorporate stick handling, passing and shooting. This class is for skaters with previous skating experience. To get the most out of the class, skaters should be able to start, stop, and glide across the ice. Skaters would be responsible for providing their own hockey stick, helmet and skates.

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Learn Massage

Fitness | Adult

This course combines various massage techniques, with a cursory view of anatomy & physiology, theory and application of therapeutic massage. As is the nature of massage, this course is experiential and the material will be presented in lecture-demonstration, discussion, and hands-on participation. Have fun and feel great learning something very useful for you and for others.

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Adult Level 3: Women’s Only Intermediate

Aquatics | Adult

This course builds upon the skills learned in the Adult Beginner class. With a focus on fundamentals of core strokes such as front crawl, backstroke, elementary backstroke, and breaststroke, participants will continue to develop each stroke and build endurance.

Prerequisite: Completion of Level 2 – Beginner Swim or must be comfortable swimming on their front and back in deep water and should be able to tread water for at least 15 seconds.

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Adult Level 2: Women’s Only Beginner

Aquatics | Adult

This course offers instruction on basic swim skills such as front crawl, backstroke, elementary backstroke, sidestroke and breaststroke. Beginner swimmers will learn the fundamentals of each stroke with a focus on water safety and comfortability in the water.

Prerequisite: Completion of Level 1 – Intro to Swim Basics or be comfortable getting their face wet, floating on front with support and being in shallow water.

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Adult Level 5: Triathlon Swim Training

Aquatics | Adult

This course will increase your comfort when swimming for extended periods of time in open water, and is geared towards individuals who are training for a triathlon or an open water swim race. Swimmers will work to improve efficiency and build endurance while learning strategies specific to open water swimming.

Prerequisite:  Completion of a Level 4 Course or be able to swim at least 200 yards of freestyle continuously and be comfortable in deep water.

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Youth Skate: Learning Skills

Ice Skating | Youth 4 yrs +

This class is for skaters who have successfully completed our “New to the Ice” class or have experience recreational skating. Learning Skills will teach you how to skate forward and backwards in with a variety of techniques while also covering stopping, spinning, and beginner jumps.

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Youth Skate: New to the Ice

Ice Skating | Youth 4 yrs +

Never skated before? Start with safely and the basics. Learn how to stand-up and fall safely, moving forward, moving backward, and stopping.

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Tech Team

Aquatics | Youth 6 yrs +

Tech Team will focus on improving technique, speed, and endurance. Each workout will last 1-2 hours and will have a 10:1 swimmer to coach ratio. This program will work on starts, turns, endurance, as well as building strong sportsmanship.

Prerequisite: Children must have passed the American Red Cross Level 5 or its equivalent, be able to swim 100 yards continuously, and be comfortable swimming all 4 competitive strokes.

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Level 5: Stroke Refinement

Aquatics | Youth 6 yrs +

Level 5 will provide students with an opportunity to develop coordination, stroke refinement and endurance in all strokes while learning flip turns and improving dives from the side and starting blocks.

Pre-requisite: Swimmers entering this level should be able to comfortably swim 25 yards of Front Crawl with side breathing, Backstroke and Elementary Backstroke. They should be able to swim 15-25 yards of Breaststroke, Sidestroke and Butterfly, be very comfortable in deep water and able to tread water for 2 minutes

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Level 4: Stroke Improvement

Aquatics | Youth 6 yrs +

Level 4 will give swimmers the opportunity to refine their Front Crawl, Backstroke, and Elementary Backstroke while improving skills in swimming underwater, treading water, Breast Stroke, Sidestroke and Butterfly. Swimmer will also learn open turns and standing dives.

Prerequisite: Swimmers entering this level should be able to swim 15-20 yards each of Front Crawl with side breathing, Backstroke, Elementary Backstroke, and 5-10 yards of Breaststroke or Sidestroke. They should also be comfortable in deep water and able to tread or float in deep water for 1 minute.

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Level 3: Deep

Aquatics | Youth 6 yrs +

Level 3 Deep is an advanced Level 3 class for youth swimmers who are comfortable in deep water, have participated in the Level 3 class and are working on completing the advanced Level 3 swim skills.  This class will focus on improving Front and Back Crawl, Elementary Backstroke, Sidestroke and Butterfly kicks.

Prerequisite: Swimmers entering this level should be comfortable swimming independently in deep water, be able to swim at least 10 yards on their front with breathing, at least 10 yards on their back with Backstroke and Elementary Backstroke and be able to tread water for 15-20 seconds.

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Level 3: Shallow

Aquatics | Youth 6 yrs +

In Level 3 swimmers will continue putting previously learned skills together into full swim strokes. Topics covered in Level 3 include rotary breathing, Front and Back Crawl, Elementary Backstroke, Sidestroke and Butterfly kicks.

Prerequisite: Swimmers entering this level should be comfortable under the water, be able to float on their front and back without support for 10-15 seconds, be able to swim 5-10 yards on their front and back and be ready to begin attempting skills in deep water.

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Level 2: Fundamental Skills

Aquatics | Youth 5 yrs +

Level 2 will expand and develop fundamental skills and marks the beginning of true locomotion skills. Topics covered at this level include: floating without support and recovery to a vertical position, underwater exploration, gliding, swimming on front and back, and treading water.

Prerequisite: Swimmers entering this level should be comfortable putting their face in the water and fully submerging underwater with minimal assistance. They should be able to float with minimal assistance on their front with their face in the water and on their back with their ears in the water. Participants should also be ready to attempt these skills without support.

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Level 1: Intro to Water Skills

Aquatics | Youth 5 yrs +

Level 1 will help students feel comfortable in the water and learn basic swimming and safety skills that they will build on as they progress through the Learn to Swim program. Topics covered at this level include: airway control, floating with support on front and back, underwater exploration, kicking with support, entering and exiting the water safely and changing body positions in the water.

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Preschool Level 3: Advanced Beavers

Aquatics | Youth 3 yrs - 5 yrs

This class begins the independent use of the swim skills developed in previous classes. Class size is still small with only 4 students and is taught on a tot-dock, but swimmers will work on floating, gliding and swimming with decreasing support from the instructor.

Prerequisite: Swimmers entering this level should be comfortable putting their face in the water and fully submerging without assistance.  They should be able to float with assistance on their front with their face in the water and on their back with their ears in the water and should be ready to attempt these skills without assistance.

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Preschool Level 2: Intermediate Beavers

Aquatics | Youth 3 yrs - 5 yrs

This class will continue to develop the swimming readiness skills of airway control and floating and introduce gliding and supported kicks and arm movements.  Swimmers will begin to attempt some skills with minimal support from the instructor in preparation for independent swimming.

Prerequisite: Swimmers entering this level should be willing to put their face in the water and/or fully submerge their head with minimal assistance. They should also be willing to float on their back with ears in the water with support.

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Preschool Level 1: Beginning Beavers

Aquatics | Youth 3 yrs - 5 yrs

This class begins the child’s on-their-own experiences in the water and is the first class without the parent in the water. Swimmers will learn basic swimming readiness such as bubble blowing, floating on front and back with assistance and underwater exploration. This class is taught on a tot-dock so that the students can stand in the water and begin to develop independent skills. Class sizes are 4 students per instructor.

Prerequisite: Swimmers entering this class must be at least 3 years old on the first day of class.

Parental supervision within the same pool area is required during all lessons.

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Parent Beaver

Aquatics | Youth 2.5 yrs - 4 yrs

This class requires a parent to accompany the toddler into the water and is designed to build swimming readiness while beginning to build your toddler’s confidence and independence in preparation for classes without the parent in the water.  Parents and toddlers will be lead in fun activities designed to work on the basic skills needed for successful transition into the Beaver Swim Program.

Prerequisite: Toddlers must be at least 2.5 years old on the first day of class. A parent/guardian must accompany the toddler into the water. Toddlers not fully toilet trained must wear tight fitting rubber pants over a swim diaper.

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Parent Toddler

Aquatics | Youth 18mo - 35mo

The main focus of the Toddler class is on building swimming readiness by emphasizing fun in the water. Parents and toddlers will be lead in songs and games as toddlers learn basic swimming movements and skills that will be expanded upon once he/she enters the Learn to Swim Levels.

Prerequisite: Toddlers must be at least 18 months on the first day of class. A parent/guardian must accompany the toddler into the water. Toddlers not fully toilet trained must wear tight fitting rubber pants over a swim diaper.

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Parent Infant

Aquatics | Youth 6mo - 18mo

The main focus the Infant class is on water adjustment. Parents will learn how to safely support and hold their swimmer while learning to enjoy the water. Songs and games will be used to build a sense of comfort while having fun!

Prerequisite: Infants must be at least 6 months on the first day of class. A parent/guardian must accompany the infant into the water. Infants must wear tight fitting rubber pants over a swim diaper.

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Adult Level 4: Efficient Freestyle

Aquatics | Adult

This course will break down the coordination, flexibility, timing, and power of the freestyle stroke to help swimmers learn good form and increase overall efficiency. Drills that teach proper posture, bodyline, and balance will be used to create the desired fluid motion when moving through the water.

Prerequisite: Completion of Level 3 – Adult Intermediate or be able to swim 50 yards of freestyle continuously and should be comfortable in deep water.

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Adult Level 6: Pre-Masters Workout

Aquatics | Adult

This program is designed for the adult swimmer who wants to gain swimming endurance and learn the fundamentals of participating in a swimming workout. Pre-Masters will help prepare swimmers for either a Masters Swim Program or for the use of lap swimming as a form of aerobic exercise.

Prerequisite: Completion of a Level 5 course or be able to swim Front Crawl, Backstroke, and Breaststroke prior to taking this class and be able to swim 200 yards continuously.

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Adult Level 4: Stroke Technique

Aquatics | Adult

This course will breakdown the timing, coordination, and power of each of the 6 strokes. With a focus on stroke technique, participants will work to improve their swimming form and increase stroke efficiency.

Prerequisite: Completion of Level 3 – Adult Intermediate or have the ability to swim 25 yards of freestyle, backstroke, and breaststroke and be comfortable in deep water.

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Adult Level 3: Intermediate Swim

Aquatics | Adult

This course builds upon the skills learned in the Adult Beginner class. With a focus on fundamentals of core strokes such as front crawl, backstroke, elementary backstroke, and breaststroke, participants will continue to develop each stroke and build endurance.

Prerequisite: Completion of Level 2 – Beginner Swim or must be comfortable swimming on their front and back.

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Adult Level 2: Beginning Swim

Aquatics | Adult

This course offers instruction on basic swim skills such as front crawl, backstroke, elementary backstroke, sidestroke and breaststroke. Beginner swimmers will learn the fundamentals of each stroke with a focus on water safety and comfortability in the water.

Prerequisite: Completion of Level 1 – Intro to Swim Basics or must be comfortable getting their face wet and floating on their front.

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Adult Level 1: Intro to Swim

Aquatics | Adult

This course is designed for the true beginner who has little experience with swimming or who has swimming apprehension.  Instructors provide support, guidance, and patience to help you learn to enjoy and be safe in the water. The focus will be on floating, treading, changing body position and comfort.

Prerequisite:  Participants should be willing to stand in 4 feet of water and get face wet.

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Intermediate Squash

Fitness | Adult

Already have intermediate squash skills? This class offers sequential shot exercises isolating specific regions of the court with greater complexity blended with 2 and 3 shot option drills to simulate real time match play. Consistent trouble-spots and common errors will be re-assessed, and short round-robin competition will roundup each session. Racquets, balls, loose athletic clothing, non-marking sneakers and lensed polycarbonate eye-protection are required.

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Learning Squash

Fitness | Adult

Interested in learning how to play squash? Here’s an introduction to the basic stroke mechanics and rules of the game. In this course you will gradually address more challenging exercises as you demonstrate better shot control and efficient movement around the court. Strength, flexibility and fitness for the beginner are all considered through the lens of racquet skill acquisition and sharper overall execution. Drills designed to enhance consistency and address common problem areas are followed by round-robin games. Racquets, balls, loose athletic clothing, non-marking sneakers and lensed polycarbonate eye-protection are required.

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