{"id":13695,"date":"2026-09-17T05:16:39","date_gmt":"2026-09-17T05:16:39","guid":{"rendered":"https:\/\/adnanthemes.com\/hercules1\/swimming-aquatics-club-lessons-programs\/"},"modified":"2026-09-24T14:36:44","modified_gmt":"2026-09-24T14:36:44","slug":"swimming-aquatics-club-lessons-programs","status":"publish","type":"page","link":"https:\/\/adnanthemes.com\/hercules1\/swimming-aquatics-club-lessons-programs\/","title":{"rendered":"Swimming Lessons & Programs"},"content":{"rendered":"

<\/p>\n
\"Swimming<\/p>\n
\n
Lessons & Programs<\/span><\/p>\n

A Swimming Pathway for Every Stage<\/h1>\n

From first water confidence to race-focused training, each programme has a clear entry point and next step.<\/p>\n

Book an Assessment<\/a><\/div>\n<\/div>\n<\/section>\n

\n
\n
Choose your pathway<\/span><\/p>\n

Start with age, confidence and current ability<\/h2>\n<\/header>\n
\n
01<\/span><\/p>\n

Water Confidence<\/h3>\n

Safe entry, floating, breathing and movement basics.<\/p>\n<\/article>\n

02<\/span><\/p>\n

Learn to Swim<\/h3>\n

Core stroke skills, body line and controlled breathing.<\/p>\n<\/article>\n

03<\/span><\/p>\n

Stroke Development<\/h3>\n

Efficiency, turns and endurance across all four strokes.<\/p>\n<\/article>\n

04<\/span><\/p>\n

Performance Squad<\/h3>\n

Race skills, pacing, starts, turns and competition planning.<\/p>\n<\/article>\n<\/div>\n<\/div>\n<\/section>\n

\n
\n
Age bands<\/span><\/p>\n

Coaching language and session structure change with the swimmer<\/h2>\n<\/header>\n
\n
01<\/span><\/p>\n

Ages 4\u20137<\/h3>\n

Short tasks, confidence games and strong safety habits.<\/p>\n<\/article>\n

02<\/span><\/p>\n

Ages 8\u201312<\/h3>\n

Skill-building, stroke foundations and progressive distances.<\/p>\n<\/article>\n

03<\/span><\/p>\n

Teens<\/h3>\n

Technique, fitness and goal-based development.<\/p>\n<\/article>\n

04<\/span><\/p>\n

Adults<\/h3>\n

Beginner confidence, fitness lanes and technique improvement.<\/p>\n<\/article>\n<\/div>\n<\/div>\n<\/section>\n

\n
\n
Lesson formats<\/span><\/p>\n

Pick the environment that suits the goal<\/h2>\n<\/header>\n
\n\n\n\n\n\n\n\n\n
Format<\/th>\nBest For<\/th>\nCoach Ratio<\/th>\nTypical Length<\/th>\n<\/tr>\n<\/thead>\n
Small Group<\/td>\nGeneral progression<\/td>\n1:6<\/td>\n45 min<\/td>\n<\/tr>\n
Private<\/td>\nSpecific technique goals<\/td>\n1:1<\/td>\n30\u201345 min<\/td>\n<\/tr>\n
Semi-Private<\/td>\nSiblings or friends<\/td>\n1:2<\/td>\n45 min<\/td>\n<\/tr>\n
Squad<\/td>\nCompetitive development<\/td>\n1:10<\/td>\n75\u2013120 min<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<\/div>\n<\/section>\n
\n
\n
Skill matrix<\/span><\/p>\n

What progress looks like<\/h2>\n<\/header>\n
\n
01<\/span><\/p>\n

Body Position<\/h3>\n

Stable line, balance and reduced drag.<\/p>\n<\/article>\n

02<\/span><\/p>\n

Breathing<\/h3>\n

Relaxed exhalation and effective timing.<\/p>\n<\/article>\n

03<\/span><\/p>\n

Propulsion<\/h3>\n

Better catch, kick and force direction.<\/p>\n<\/article>\n

04<\/span><\/p>\n

Turns & Starts<\/h3>\n

Safe, efficient wall skills and streamlining.<\/p>\n<\/article>\n<\/div>\n<\/div>\n<\/section>\n

\n
\n
Weekly lesson options<\/span><\/p>\n

Consistent slots with clear progression<\/h2>\n<\/header>\n
\n\n\n\n\n\n\n\n\n
Day<\/th>\nAfter School<\/th>\nEvening<\/th>\nAdult<\/th>\n<\/tr>\n<\/thead>\n
Monday<\/td>\n16:00\u201318:00<\/td>\n18:30\u201320:00<\/td>\n20:00<\/td>\n<\/tr>\n
Wednesday<\/td>\n16:00\u201318:00<\/td>\n18:30\u201320:00<\/td>\n20:00<\/td>\n<\/tr>\n
Friday<\/td>\n16:00\u201318:00<\/td>\n18:30\u201319:30<\/td>\n19:30<\/td>\n<\/tr>\n
Saturday<\/td>\n09:00\u201313:00<\/td>\n\u2014<\/td>\n14:00<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<\/div>\n<\/section>\n
\n
\n
Before the first lesson<\/span><\/p>\n

Simple preparation for a better session<\/h2>\n<\/header>\n
\n
01<\/span><\/p>\n

Bring<\/h3>\n

Swimwear, towel, goggles and a labelled bottle.<\/p>\n<\/article>\n

02<\/span><\/p>\n

Arrive<\/h3>\n

Come 10 minutes early for changing and poolside briefing.<\/p>\n<\/article>\n

03<\/span><\/p>\n

Tell Us<\/h3>\n

Share medical, confidence or learning needs before the session.<\/p>\n<\/article>\n<\/div>\n<\/div>\n<\/section>\n

\n

Not sure which programme fits?<\/h2>\n

Book a short assessment and we will recommend the right level and session.<\/p>\n

Book a Trial<\/a><\/section>\n

<\/main><\/p>\n","protected":false},"excerpt":{"rendered":"

Lessons & Programs A Swimming Pathway for Every Stage From first water confidence to race-focused training, each programme has a clear entry point and next step. Book an Assessment Choose your pathway Start with age, confidence and current ability 01 Water Confidence Safe entry, floating, breathing and movement basics. 02 Learn to Swim Core stroke […]<\/p>\n","protected":false},"author":1,"featured_media":15317,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"page-templates\/template-builder.php","meta":{"_bbp_topic_count":0,"_bbp_reply_count":0,"_bbp_total_topic_count":0,"_bbp_total_reply_count":0,"_bbp_voice_count":0,"_bbp_anonymous_reply_count":0,"_bbp_topic_count_hidden":0,"_bbp_reply_count_hidden":0,"_bbp_total_topic_count_hidden":0,"_bbp_total_reply_count_hidden":0,"_bbp_forum_subforum_count":0,"rs_blank_template":"","rs_page_bg_color":"","slide_template_v7":"","_hercules_seo_title":"Lessons Programs | Swimming & Aquatics Club \u2013 Hercules","_hercules_seo_description":"Lessons Programs page of the Hercules Swimming & Aquatics Club demo \u2013 swim lessons, squads, coaches and pool schedules.","_hercules_header_layout_id":14468,"_hercules_footer_layout_id":14469,"_hercules_page_builder":"classic","footnotes":""},"class_list":["post-13695","page","type-page","status-publish","has-post-thumbnail","hentry"],"post_mailing_queue_ids":[],"_links":{"self":[{"href":"https:\/\/adnanthemes.com\/hercules1\/wp-json\/wp\/v2\/pages\/13695","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/adnanthemes.com\/hercules1\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/adnanthemes.com\/hercules1\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/adnanthemes.com\/hercules1\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/adnanthemes.com\/hercules1\/wp-json\/wp\/v2\/comments?post=13695"}],"version-history":[{"count":13,"href":"https:\/\/adnanthemes.com\/hercules1\/wp-json\/wp\/v2\/pages\/13695\/revisions"}],"predecessor-version":[{"id":29794,"href":"https:\/\/adnanthemes.com\/hercules1\/wp-json\/wp\/v2\/pages\/13695\/revisions\/29794"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/adnanthemes.com\/hercules1\/wp-json\/wp\/v2\/media\/15317"}],"wp:attachment":[{"href":"https:\/\/adnanthemes.com\/hercules1\/wp-json\/wp\/v2\/media?parent=13695"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}