All Level 1 or Beginner course contents are included in your Mediterra Dojo membership. Level 2 or Advanced courses can be added to any membership for an additional fee.
Live-Coaching opportunities are available at Mittleman Jewish Community Center in Portland and at Courthouse Fitness Centers in Salem. Contact us for live-coaching opportunities.
Feeling anxious or fearful in the water? Not ready for regular swim lessons yet? Enjoy patient, gentle, skilled guidance to help you gain comfort and confidence in the water. This course is four weeks long, with one 60-minute lesson each week.
Pool Comfort, Level 1
In Pool Comfort, Level 1 a coach will guide you into defining your comfort baseline and customizing a course that suits your starting point and rate of progression. The end goal of Pool Comfort, Level 1 is comfort and confidence in exploring the entire shallow-end pool environment and self rescue.
Pool Comfort, Level 2
Pool Comfort, Level 2 uses the skills and confidence of level 1 to begin exploring the deep end of the pool, resulting in a self-rescue kata (routine).
Learn to swim for the first time. Remove the stress and struggle. Learn to swim safer, stronger, smoother than ever before. This course is four weeks long, with one 60-minute lesson per week.
Acquire the fundamental skills for the freestyle stroke in either a coach-guided or self-guided format. You’ll be amazed at our more sensible, more successful approach to building superior swimming skill. Learn to swim safer, stronger, and longer, with smooth, quiet, rhythmic strokes. You’ll swim better and enjoy your movement through water more than ever.
Freestyle Fundamentals lays the essential foundations for an efficient and effective Freestyle stroke. This includes Balance, Streamline Shape, Recovery Swing, both Interrupted and Integrated Breathing and first connections.
Freestyle Advanced builds on the concepts and skills of Freestyle Advanced, introducing the Catch/Hold, the Two-Beat Kick, Advanced Connects and Integrated Breathing, and basics in Metrics and Tempo.
Skill Practice Plans
Continue supporting the skills and concepts from Swim Courses with robust self-guided training plans.
6-Month Practice Plan
6-Month Practice Plan
Distance Training Plans
Use one of the following training plans to guide your distance goals.
1K Training Plan
2K Training Plan
5K Training Plan
10K Training Plan
20K Training Plan
Online Self-guided Backstroke, Breaststroke and Butterfly Technique Courses are under development. Though, coach-guided training is currently available. Ask your coach or contact us for live-coaching opportunities.
Looking for more?
We offer addition courses, training plans and services. Video Analysis and Private Coaching. Learn more…