Recreational Swim Classes
Regardless of what level swimmer you are, all our Stanford Aquatics programs are beneficial to each participant’s health and well-being.
Registration for Winter Quarter opens January 8th at 8:00AM
Winter 2020 Classes
Winter Quarter Dates: January 13 – March 16
Several swim classes are part of our group fitness program, including Aqua Fitness and Swim Conditioning. If you would like to participate in these classes, you will need to purchase one of our group fitness passes for the quarter.
A group fitness pass allows you to take unlimited classes for the entire quarter, so you will not only have access to select swim classes but also a range of other group fitness classes like Zumba, Yoga, and more. Learn more on our group fitness page.
Picking the Right Swim Class
Aren’t sure if you are a beginner, intermediate, or advanced swimmer? Read the class descriptions for our different offerings to compare the prerequisites for each class. If you need additional help determining your level, check out the helpful flow chart below.
The main goal of this class is to develop safety and comfort in the water. This class is about taking it slow for those with very little to no experience in the water. If you have fear or anxiety in the water, this is the class for you.
Prerequisites: None; not comfortable in the water
Goals: Learn to be safe and comfortable in shallow water. Learn the basics of body alignment while developing ease and efficiency with breathing. This class works towards the mastery of floats, bubbles, bobs, changing directions, streamlines, rolling, and basic freestyle and backstroke arm and leg movements.
This class is for those who already feel safe and comfortable in the water but lack any form of stroke development.
Prerequisites: Non-swimmer; unable to swim 25 yards of any stroke
Goals: Learn to be safe and comfortable in both shallow and deep water. Be able to tread water for 1 minute in deep water (may use hands to help). Be safe and comfortable swimming 25 yards continuously of basic freestyle and/or backstroke with an effective streamline off the wall utilizing rolling to breathe.
This class is for those who can safely and comfortably swim across the pool and are looking to develop primarily their freestyle and backstroke. This class has an emphasis on beginning to learn the 4 competitive strokes with a focus on freestyle and backstroke and an introduction to breaststroke, butterfly kick, basic flip and open turns, and basic starts.
Prerequisites: Ability to swim 25 yards of any stroke continuously; effective streamline off the wall; comfortable in deep water and can tread water for 1 minute (may use hands to help)
Goals: Be able to swim 100 yards of effective freestyle and backstroke, 25 yards of basic breaststroke, and 25 yards of butterfly kick; breathe efficiently; tread water for 2 minutes (1 minute with no hands); and perform basic flip and open turns.
This class is for those who have a good handle on freestyle and backstroke and are looking to develop primarily their breaststroke and butterfly. This class has an emphasis on developing the 4 competitive strokes with a review of freestyle and backstroke and a focus on breaststroke and butterfly.
Prerequisites: Be able to swim at least 200 yards of freestyle and backstroke in under 5 minutes each, 50 yards of basic breaststroke, and 25 yards of butterfly kick; breathes efficiently; can tread water for 2 minutes (with no hands)
Goals: Be able to swim 100 yards of effective (and legal) breaststroke, 50 yards of effective (and legal) butterfly, improve efficiency and confidence in all 4 competitive strokes, learn competitive starts, and be able to perform all 7 turns.
This class is for those who know how to perform all 4 competitive strokes and are looking to further refine each stroke. This class has an emphasis on discovering optimal technique through drills and corrective feedback.
Prerequisites: Be able to swim at least 200 yards of freestyle and backstroke in under 4 minutes, ability to tread deep water for 5 minutes (2 minutes with no hands), can swim 100 yard intervals of freestyle, backstroke, and breaststroke; can swim 25 yards of butterfly; performs proper rhythmic breathing
Goals: Improve technique and learn valuable drills to refine all 4 competitive strokes and 7 turns.
This class is for those who simply want a great workout. This class has a strong emphasis on interval training with and without equipment. All strokes are incorporated into workouts, however, adjustments can be made as needed.
Prerequisites: Ability to tread deep water for 5 minutes (2 minutes with no hands), swim 300 yards freestyle continuously in under 6 minutes, ability to swim 5 x 100 freestyle each under 2 minutes, comfort with breaststroke (required) and butterfly (beneficial, but not required).
Goals: Improve cardiovascular endurance through directed workouts consisting of distance, middle distance, and sprint work totaling 1500-2000 yards per class.
Come and increase your self-confidence and happiness while enjoying exercise in the shallow water. You will be moving to music-based choreography with aquatic hand buoys and noodles.
Prerequisites: Your head must be able to clear the water depth of 4 feet, 6 inches and have some swimming ability. Aquatic Exercise shoes for traction and a bottle of water for hydration are highly recommended.
Goals: This class offers a great opportunity to improving your balance, posture, cardio-respiratory endurance, metabolic efficiency, muscle mass and friendships.
Have fun moving water and discovering your own strength while utilizing the drag and resistance of water on and off the pool floor. HITT (High Intensity Interval Training) is incorporated in the music-based choreography.
Prerequisites: Your head must be to clear the water depth of 4 feet, 6 inches and have some swimming ability. Aquatic Exercise shoes for traction and a bottle of water for hydration are highly recommended.
Goals: You will have a blast using aquatic hand buoys and noodles developing your cardio-respiratory endurance, core & posture, building muscle & endurance, tone up and boost your metabolic efficiency.
Welcome to a class with ZERO IMPACT on your joints! This class is for all ages and levels who wish to have fun utilizing the drag and resistance of deep water. During the music-based choreography a buoyancy belt may be worn for about half the class time prior to adding aquatic hand buoys, noodles and water polo balls to take you to the next level.
Prerequisites: Knowing how to swim is a must. Aquatic Exercise shoes will enhance your workout significantly. A bottle of water for hydration is highly recommended.
Goals: You will have the opportunity to tone up, boost cardio-respiratory endurance, core & posture, build muscle while also focusing on endurance & elongation and boost your metabolic efficiency.
Private Swimming Lessons
If you prefer one-on-one attention or would like an individualized program, learn more about our private swimming lessons here: https://rec.stanford.edu/private-swim-lessons/