Swim Curriculum

Menlo Swim & Sport is excited to offer a new opportunity to the community with our Swim Clinics. These clinics will focus on specific fundamentals and techniques to help even the most seasoned swimmer achieve better results in the water.

A breakdown of the 8-Week Swim Clinic Plan for All Levels is below:

Week 1: Freestyle Fundamentals for All

• Focus: Streamlined body position, breathing techniques, and propulsion.
• Drills:
• Beginners: Side-kicking, breathing patterns, and arm recovery.
• Advanced: Stroke-length maximization, catch refinement, and controlled
• pace.
• Goal: Lay a solid foundation for efficient swimming with measurable takeaways.

Week 2: Backstroke Alignment and Rotation

• Focus: Proper posture, controlled rotation, and propulsion balance.
• Drills:
• Beginners: Sculling for body alignment, arm mechanics, and six-kick switches.
• Advanced: Rotation optimization, DPS drills, and fine-tuning stroke rhythm.
• Goal: Improve backstroke comfort and speed with less resistance.

Week 3: Breaststroke Efficiency

• Focus: Mastering the pull-kick-glide timing for maximum efficiency.
• Drills:
• Beginners: Glide mechanics, frog kick practice, and timing focus.
• Advanced: Fine-tuning transitions, reducing resistance in the glide phase.
• Goal: Teach swimmers to move smoothly and efficiently in breaststroke.

Week 4: Butterfly Simplified

• Focus: Building rhythm and confidence with butterfly through gradual skill layering.
• Drills:
• Beginners: Body wave mechanics, single-arm butterfly, and dolphin kicking.
• Advanced: Stroke synchronization, short-distance pacing, and endurance.
• Goal: Make butterfly accessible and enjoyable for all.

Week 5: Propulsion and Kicking Mastery

• Focus: Develop propulsion through refined kicking techniques.
• Drills:
• Flutter kick, dolphin kick, and breaststroke whip kick for all skill levels.
• Beginners focus on form and endurance; advanced swimmers add speed sets.
• Goal: Build strength and efficiency in the kick for all strokes.

Week 6: Stroke Rate and Efficiency

• Focus: Balancing stroke length with stroke rate to improve speed and sustainability.
• Drills:
• Beginners: Slow, controlled swims to refine technique.
• Advanced: Threshold intervals and stroke-rate optimization.
• Goal: Help swimmers of all levels refine their pace and efficiency.

Week 7: Breathing and Rhythm

• Focus: Breathing patterns for freestyle, breaststroke, and butterfly.
• Drills:
• Beginners: Timing and exhalation drills.
• Advanced: Hypoxic sets and rhythm maintenance under stress.
• Goal: Enhance endurance and relaxation through improved breathing.

Week 8: Comprehensive Review and Feedback

• Focus: Evaluate progress with personalized feedback and goal setting.
• Activities:
• Stroke-by-stroke review with short timed swims to assess improvements.
• Tailored recommendations for continued growth post-clinic.
• Goal: Ensure every swimmer leaves with clear improvements and actionable insights.

Schedule & Pricing for Swim Clinics

Swim Clinics will take place at Burgess Pool. Spaces are limited so act fast!

Dates
February 1
February 8
February 15
February 22
March 1
March 8
March 15
March 22

Schedule

Age Requirement

8+ years old and required to be able to swim 25 yards freestyle on their own

Pricing

Resident
8 week package: $468
Drop-In: $65

Non-Resident
8 week package: $540
Drop-In: $75

Booking Options
Anybody can choose to book the full course of 8 sessions for a discounted rate or attend individual clinics at a higher per-session price.

Policies

Cancellation Policy
If you cannot make the lesson after booking, please cancel as soon as possible so that another student can benefit from the lesson.
Cancellations made more than 48 hours in advance receive a refund.
No refunds for cancellations made within 48 hours of start.
No makeups, credits or refunds for missed lessons.

Registration Coming Soon!