Instructional Programs

You don’t have to do it alone! Be a part of a community of fitness enthusiasts of all levels who relax, de-stress and train together through a variety of Instructional Programs.

IAP / Spring 2016 Registration is now open.
IAP: January 4 – 30  |  Q3: February 8 – March 19  |  Q4: March 28 – May 7

Find the class that matches your favorite activities from the list below which includes Aquatics, Fitness, Squash and more for adults and youth. For more information on our Aquatics Programs and to help you select the appropriate class, please reference our survey and schedule links.

Adult Aquatics: Placement Survey
Youth Aquatics Surveys: 2.5 – 3 yrs  |  3 – 5 yrs  |  5 – 14 yrs
Youth Aquatics Schedules: IAP | Q3  | Q4

Select at least one

Class Age Class Type
Learn MassageView description Adult Fitness
Women’s Only IntermediateView description Adult Aquatics
Women’s Only BeginnerView description Adult Aquatics
Triathlon Swim TrainingView description Adult Aquatics
Improving TechniquesView description Youth (6 yrs +) Youth (8 yrs +) Ice Skating
Learning SkillsView description Youth (6 yrs +) Youth (8 yrs +) Ice Skating
New to the IceView description Youth (6 yrs +) Ice Skating
WSI Crossover/Re-Entry CourseView description Adult American Red Cross
Lifeguard Training ReviewView description Adult American Red Cross
Standard First AidView description Adult American Red Cross
Water Safety InstructorView description Adult American Red Cross
Lifeguard TrainingView description Adult American Red Cross
CPR for the Professional RescuerView description Adult American Red Cross
Starts & TurnsView description Youth (6 yrs +) Aquatics
Intro to Water PoloView description Youth (6 yrs +) Aquatics
Intro to SpringboardView description Youth (6 yrs +) Aquatics
Tech TeamView description Youth (6 yrs +) Aquatics
Level 5: Stroke RefinementView description Youth (6 yrs +) Aquatics
Level 4: Stroke ImprovementView description Youth (6 yrs +) Aquatics
Level 3: DeepView description Youth (6 yrs +) Aquatics
Level 3: Stroke DevelopmentView description Youth (6 yrs +) Aquatics
Level 2: Fundamental SkillsView description Youth (5 yrs +) Aquatics
Level 1: Intro to Water SkillsView description Youth (5 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 (2.5 yrs – 5 yrs) 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
Multi-Sport TrainingView description Adult Fitness
Strength and ConditioningView description Adult Fitness
Learn to Love RunningView description Adult Fitness
Intermediate SquashView description Adult Squash
Youth SquashView description Youth (8 yrs +) Squash
Learning SquashView description Adult Squash
Synrgy CircuitsView description Adult Fitness

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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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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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. You can expect to improve efficiency and build endurance while also learning strategies specific to open water racing. The class will be taught in a 25 yards pool and buoys will be used to work on turns.  Prerequisite: Participants need to be able to swim at least 200 yards of freestyle continuously and be comfortable in deep water.

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Improving Techniques

Ice Skating | Youth 6 yrs +

This class is designed for skaters who have successfully completed a number of private skating sessions or our learning skills course.  Skaters will review the skills learned in previous classes and work on improving posture, power, and technique. Skaters will also learn more advanced moves in this class.

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Learning Skills

Ice Skating | Youth 6 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 6 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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WSI Crossover/Re-Entry Course

American Red Cross | Adult

The purpose of the Crossover/Re-Entry course is to recognize the training of previous Water Safety instructors and other qualified swimming instructors, and to allow these individuals to participate in a course to become current American Red Cross Water Safety instructors. Individuals qualified to take this course include former American Red Cross Water Safety instructors whose authorizations have expired for no longer than 2 years and current swimming instructors from other organizations (see list in course details).

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Lifeguard Training Review

American Red Cross | Adult

This course allows those who are currently certified in Lifeguard Training to renew their certification. Upon successful completion of this course, participants will receive the Lifeguard Training certificate valid for 2 years including CPR/AED and Fist Aid.  In order to be eligible for the Lifeguard Review Course, participant must have proof of a valid Lifeguard and CPR certification. Participants need to bring their own pocket mask, current book, and certification to class. Pocket Masks are available for purchase from our Pro Shop.

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Standard First Aid

American Red Cross | Adult

Learn the skills necessary to recognize and provide basic care for injuries and sudden illnesses. This course does NOT include information on breathing or cardiac emergencies. After successful completion, students will receive the American Red Cross First Aid certification which is valid for 2 years.

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Water Safety Instructor

American Red Cross | Adult

Through video and hands-on skill building, the course includes all the water safety and drowning prevention tools and information needed to plan and conduct courses in American Red Cross Swimming and Water Safety program, including Parent and Child Aquatics, Preschool Aquatics, Learn-To-Swim, Longfellows WHALE Tales, Safety for Swim Coaches, six water safety presentations and two water safety courses. Participants must be of age 16 by end of course in addition to the completion of a pre-course session, consisting of tests of swimming skills including front crawl, back crawl, breast stroke, side stroke, elementary backstroke, butterfly, floating and treading.

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Lifeguard Training

American Red Cross | Adult

The lifeguard training course will train participants in lifeguard skills and knowledge to prevent and respond to aquatic emergencies. Upon successful completion of this course, participants will receive the Lifeguard Training, Fist Aid,  and CPR/AED certificate which are all valid for 2 years.   Participants must be 15 years old on or before the last day of the class. Participants must also pass a swim test on the first day of class. The test includes a 300 yard swim (100 Freestyle, 100 Breaststroke, and 100 where you choose between those two strokes), treading water, and picking a dive brick up off the bottom of the pool (swim 20 yards, surface dive of 7-10 feet, and retrieve the 10lbs brick and return to the starting point, within 1 minute and 40 seconds).

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CPR for the Professional Rescuer

American Red Cross | Adult

Learn the skills professional rescuers use to respond to breathing and cardiac emergencies. This class includes instruction in rescue breathing, obstructed airway and CPR for adults, children and infants. Class will also cover two person CPR, bag-valve mask and AED. The class fee includes the participant manual and pocket mask. After successful completion of this course, participants will receive an American Red Cross CPR/AED for the Professional Rescuer certification that is valid for 2 years.

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Starts & Turns

Aquatics | Youth 6 yrs +

This course will cover the basics of starts and turns for recreational and competitive swimming. Topics covered will include open turns, flip turns, and diving from the wall and starting blocks.  Swimmers entering this level should be familiar with the 4 competitive swim strokes, be able to swim at least 50 yards continuously of Front Crawl and Backstroke, be comfortable in deep water and be able to tread water for at least 45 seconds. Diving experience is not required.

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Intro to Water Polo

Youth 6 yrs +

In this class youth swimmers will learn the fundamentals of playing Water Polo including ball handling, basic passing, treading techniques, shooting techniques and teamwork all while getting a great workout and having fun!

Prerequisite: Participants should be able to swim 75 yards (3 lengths) continuously and tread water for at least 5 minutes. This class takes place in the deep end and these pre-requisites are essential for swimmer safety and success.

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Intro to Springboard

Aquatics | Youth 6 yrs +

In Introduction to Springboard Diving participants will learn the basics of springboard diving from the 1 meter board. Skills learned will include diving safety, springboard approach, and diving form for a variety of dive positions. Depending on participant interest and skill the class may progress to the 3 meter boards.

Prerequisite: Participants must be comfortable in deep water, be able to safely perform a headfirst entry from the side of the pool and be able to swim at least 15 yards.

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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: Stroke Development

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 2.5 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 2.5 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 2.5 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 - 5 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 6mo - 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 - 35mo

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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Multi-Sport Training

Fitness | Adult

Run, bike and swim! Whether you want to train for a triathlon or just want a great cross-training workout program this class is perfect for you. Class will meet twice per week with a swimming, biking or running as the exercise for the day. You will benefit from expert advice on each event and have a fun group to workout with.

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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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Learn to Love Running

Fitness | Adult

This class will help you identify proper running form, stride length and even footwear. You will additionally learn how to monitor your heart rate, properly increase distance and speed as well as prevent common running injuries.

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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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Youth Squash

Youth 8 yrs +

Check out squash! Kids who are new to the game will learn the basic strokes, scoring, rules and regulations. More experienced competitors will refine their court sense, streamline their movement and hone real-time shot selection. Additional drills and exercises to enhance consistency and address problem areas will be followed by round-robin games. Participants should bring a racquet and ball(s), wear loose athletic clothing, lensed polycarbonate eye-protection and non-marking sneakers.

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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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Synrgy Circuits

Fitness | Adult

Using the NEW Synrgy 360, join a fun and fast moving circuit workout led by a certified personal trainer. In this small group training class youÆll 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!

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