20 mins on front, 10 mins on back.
Adults Intermediate builds on the beginner foundation, introducing breathing technique for freestyle and the first backstroke and dolphin kicking work.
What you learn in Adults Intermediate
1. Safe Entry
A confident, controlled pool entry.
2. 10 Second Bubbles
Extended breath control with the face submerged.
3. Push & Glide
An unaided glide, confirming water confidence before stroke work continues.
4. Freestyle Kicking
Freestyle kicking technique, refined from the beginner level.
5. Freestyle Arms, No Breathing (Straight Arms)
Straight-arm freestyle technique practised without breathing first, to lock in good arm mechanics.
6. Introduction to Freestyle Breathing (Breathe Every 3)
Breathing added to freestyle on a regular pattern — usually the turning point where freestyle starts to feel sustainable over distance.
7. Backstroke Kicking (No Board)
Backstroke kicking without support, building on the beginner-level technique.
8. Streamline Backstroke Kicking (Arms Overhead)
Backstroke kicking with the arms extended overhead in a tight streamline — the position used for a proper backstroke start and turn.
9. Introduction to Backstroke Arms
A first look at the backstroke arm stroke, adding to the kicking foundation already built.
10. Introduction to Dolphin Kicking
An early introduction to the undulating kick used in butterfly, laying groundwork for further stroke development.
What's next: From here, adult swimmers typically move toward stroke refinement or lap-swimming fitness classes.
Ready to see it in the water?
Book a Free Trial Lesson →