Embarcadero

Arthritis Foundation Aquatic Exercise - Beginner Level

The YMCA and the Arthritis Foundation co-developed this national program of physical activity classes that are designed for persons with arthritis, suffering from musculoskeletal pain, or who have difficulty with weight bearing exercise to improve their range of motion and muscular strength. In each class, an Arthritis Foundation trained and certified instructor leads exercises for all the joints as well as walking and other endurance activities.

Modified Aqua Aerobics - Beginner Level

This aqua fitness workout is modified for beginners or people with limited mobility.

Aqua Aerobics - All Levels

A fun workout emphasizing cardiovascular endurance through continuous choreography.

Aqua Fitness - All Levels

A non-choreography based workout using the properties of water to resist or assist the workout. Sometimes the participants use buoyancy devices like water noodles or water bells.

Aqua Running - All Levels

A non-choreography based lower body strengthening and cardiorespiratory conditioning workout. This class is ideal for runners or triathletes rehabilitating from injury or those looking to develop power on the road.

Group lessons

Swim Lesson (Ratio: 1 instructor to 8 participants)

Level 1. Introduction to Swimming

Introduction to swimming is for adults who have discomfort, or even fear of the water, but also have a strong willingness to learn. The class covers the most basic principles of moving through water. Safety is prioritized in helping adults develop breathing rhythms and rudimentary swimming techniques for aquatic fitness and recreation. Class Objectives: by the end of this level students should be able to swim 15 meters in a modified or safety stroke and be able to float on their front and back.

Activity Pool (12 meters long, 3 ¾ feet deep)

Level 2. Beginner Fundamentals

This beginning level class is for students who are comfortable floating with their face in the water. Safety strokes are taught early to develop stroke and kicking fundamentals; students then learn flutter kick and alternating stroke techniques. Class objectives: by the end of this level students should be able to swim 25 meters front crawl, 15 meters backstroke, and 15 meters breaststroke.

Activity Pool (12 meters long, 3 ¾ feet deep)

Level 3. Intermediate

Students in this class should be able to swim 25 meters of front crawl (freestyle), 15 meters of backstroke, and 15 meters of breaststroke. Goals of this class include refining the mechanics and timing of strokes and kicking and coordinated breathing. dolphin kick, streamlining, somersaults, and push-off techniques are encouraged to prepare student s for Level 4. Class objectives: through learning a variety of drills for efficiency and how to rest with intervals, students at the end of this level should be able to swim laps efficiently and consistently for 30 minutes using front crawl, backstroke, and breaststroke.

Lap pool (25 meters long, 3 ¾ feet deep)

Level 4. Advanced–Stroke Refinement

Students in the advanced class are expected to have the endurance to swim 100 meter of any stroke and be able to swim for 30 minutes with breaks, if necessary. Skills for the four competitive strokes (butterfly, backstroke, breaststroke and front crawl) are refined, and stamina is built through an understanding of workout designs and executing efficient flip-turns. Class objectives: by the end of this level students should be able to swim 2000 meter workouts over the course of one-hour. The Embarcadero Masters swim team and/or private lessons would be recommended for taking your swim training and fitness to the next level.

Lap pool (25 meters long, 3 ¾ feet deep)

Class Length:

Monday, Tuesday & Wednesday classes consist of six classes per session, 60 minutes per class. Saturday classes consist of 8 classes per session, 40 minutes per class.

Private Swim Lessons

Private swim lessons are available upon request and can be scheduled one-on-one. Times of lessons are dependent upon student/instructor availability but can usually be scheduled to fit your availability. All lessons are 30 minutes long. Please call the Aquatics Department at (415) 615-1305 or email EPrivateLessons@ymcasf.org to schedule your lesson.

Semi-Private Swim Lessons

Semi-private lessons are scheduled for two or three students who sign up together. Time of lessons is dependent on student/instructor availability and are 30 minutes long.