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. Fall Registration is Now 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:  Summer QB | Fall Q1 | Fall Q2
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
NeuroFlowView description Adult Fitness
Row & FlowView description Adult Fitness
Functional Circuits With MyZone®View description Adult Fitness
Strength Training For Women: Part 2View description Adult Fitness
Self-Myofascial ReleaseView description Adult Fitness
Strength Training For Women: Part 1View description Adult Fitness
Core SwimmingView description Adult Aquatics
Swimming For EnduranceView description Adult Aquatics
CrossFit ONE-XView description Adult Fitness
Women’s Only IntermediateView description Adult Aquatics
Women’s Only BeginnerView description Adult Aquatics
Learning SkillsView description Youth (5 yrs +) Youth (6 yrs +) Youth (8 yrs +) Ice Skating
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
Efficient FreestyleView description Adult Aquatics
Pre-Masters WorkoutView description Adult Aquatics
Efficient SwimmingView description Adult Aquatics
Stroke TechniqueView description Adult Aquatics
Intermediate SwimView description Adult Aquatics
Beginning SwimView description Adult Aquatics
Intro to SwimView description Adult Aquatics
Strength and ConditioningView description Adult Fitness
Intermediate SquashView description Adult Squash
Learning SquashView description Adult Squash

NeuroFlow

Fitness | Adult

Do you want to know how meditation and yoga affect your body and mind? We will be learning about the neuroscience of yoga while moving our bodies and practicing yoga. Each week we will cover a new topic and integrate this information into the yoga flow part of our class. Topics include: neuroanatomy, the senses, motor systems, proprioception, and anxiety. You should take this course if you want to learn how neuroscience-informed yoga and meditation techniques can help you live a happy and fulfilled life.

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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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Strength Training For Women: Part 2

This class is designed for women who already incorporate resistance training into their exercise regimen but want to safely use cable machines and free weights. Each class will consist of a brief lecture on gym safety, etiquette, and the main exercises of the day followed by a programmed warm up and circuit with heavy reliance on unsupported cable machines, kettlebells, body bars and other loose equipment. You will also be introduced to various components of more complex movements with form and safety cues from the instructor. Feel free to bring a notebook and pencil to take notes on form as we go. After these 6 weeks, you will be working smarter and harder than ever!

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Self-Myofascial Release

Fitness | Adult

Small group SMR introduces self-myofascial release techniques while incorporated components of corrective exercise methods and self-applied therapy. Learn to regionally and globally target fascial restrictions targeting upper body, lower body, and total body approaches. SMR combined with CES methods improve alignment, reduce musculoskeletal restrictions, develop balance and coordination, and balance emotional stress.

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Strength Training For Women: Part 1

Fitness | Adult

Strength Training for Women is designed to teach, instruct, and educate women on the importance and relevance of strength training and how to successfully and safely execute basic strength training exercises in order to stay healthy and active. Each class will incorporate both focus points for discussion as well as a routine that will progress over time to leave you feeling accomplished and comfortable in gym-setting!

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Core Swimming

Aquatics | Adult

Your core muscle is the engine for all your swim strokes.  Learning to use it and to use it properly will bring your strokes to another level.  In this class 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.  Pre-requisite:  swimmers should be able to swim 100 yrd freestyle and some rudimentary knowledge of the other strokes.

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Swimming For Endurance

Aquatics | Adult

This class will build up your endurance! The goal for students is to be able to swim a quarter mile ( 400 yards) by the end of the class. Participants should be able to swim 50 yards without stopping. Class will focus on: Fine tune your freestyle stroke, learn to use pace clock and intro to interval training. Each class will be a timed continuous swim. 2min, 3 min etc, focusing on basic sighting skills for triathletes and open/ flip turns.

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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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Women’s Only Intermediate

Aquatics | Adult

Do you understand swimming basics but need help putting it all together? Improve your front crawl, back crawl, breathing techniques, breaststroke, and sidestroke.  Prerequisite: Comfortable swimming on front and back and comfortable in deep water.

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Women’s Only Beginner

Aquatics | Adult

This course offers instruction in basic swimming skills for beginners in the comfort of our single gender recreational time.  Learn or improve on your front crawl stroke, backstroke, elementary backstroke, sidestroke, and breaststroke.  Pre-requisite: Comfortable getting face wet, floating on front and being in shallow water.

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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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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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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, body-line, and balance will be used to create the desired fluid motion when moving through the water.

Prerequisite: Participant needs to be able to swim 50 yards of freestyle continuously and should be comfortable in deep water.

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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: Students should know the front crawl, backstroke, and breaststroke prior to taking this class and be able to swim 200 yards continuously.

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Efficient Swimming

Aquatics | Adult

Do you understand swimming basics but need help putting it all together? Improve your front crawl, back crawl, breathing techniques, breaststroke, and sidestroke.

Prerequisite: Participants must be comfortable swimming on their front and back and comfortable in deep water.

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Stroke Technique

Aquatics | Adult

This program is designed for swimmers with basic knowledge of swim strokes who want to improve their stroke technique.   Prerequisite: Students should know the front crawl, backstroke, and breaststroke prior to taking this class, and be able to swim 50 yards continuously.

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Intermediate Swim

Aquatics | Adult

Do you understand swimming basics but need help putting it all together? Improve your front crawl, back crawl, breathing techniques, breaststroke, and sidestroke.

Prerequisite: Participants must be comfortable swimming on their front and back.

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Beginning Swim

Aquatics | Adult

This course offers instruction in basic swimming skills for beginners. Learn or improve on the basics of the crawl stroke, elementary backstroke, backstroke, sidestroke, and breaststroke.

Pre-requisite: Participants must be comfortable getting their face wet, floating on their front and being in shallow water.

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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 must be willing to stand in 4 feet of water and get their face wet.

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Strength and Conditioning

Fitness | Adult

This strength and conditioning class can help you achieve your performance goals whether you want to become faster, stronger, more flexible, or all the above!  Along with resistance training workouts will  include plyometrics, speed and agility, and core stability. Participants should have an intermediate to advanced level of fitness prior to enrolling in this class.

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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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