Freestyle Technique 4-Lesson Series

Acquire the fundamental skills for the freestyle stroke in 4 sequential lessons.
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.

More Information

If our monthly group lesson series does not fit your schedule,
consider setting up a private training series on days and times more suitable for you.

The full lesson series, Part 1 and Part 2 together:

  • $290 per person ($48 per lesson hour)

Part 1 (Lessons 1 and 2) or Part 2 (Lessons 3 and 4):

  • $160 per person

Each lesson is approximately 90 minutes in the pool. The whole series is composed of 4x 90 minute sessions.

Courthouse and Mittleman JCC Members receive a 10% discount.

Training Overview

In the Freestyle Technique Lesson Series, there are four lessons, which we may divide into two parts:

  • Part 1 is composed of Lesson 1 and 2 – Learn balance, core stabilization, streamline shape, recovery arm and streamline breathing.
  • Part 2 is composed of Lesson 3 and 4 – Learn the underwater catch/hold, torso power, ideal stroke timing, and rhythmic breathing.

Many swimmers attend again as a review and pick up so much more the second time through. Take one part or both parts as needed.

Our principle-based Total Immersion learning method will guide your body into the safest, strongest, longest lasting movement patterns for swimming. These activities will strengthen attention in the mind, and improve control over the body. You will acquire an improved relationship with your body and with the water. We will start with drills then emphasize whole-stroke practice with focal points to help you imprint new skills.

For each skill we will move through three steps during the training:

  1. Introduction to the the skills, the relevant focal points, and the drills we may use.
  2. In-water demonstration, hands-on correction and feedback from the instructor.
  3. Guided practice for you to integrate the new skills

You may read more about how we organize the progression of skills and training on our Levels Of Proficiency page.

Personal Practice Required

Just as if you were practicing a musical instrument or a foreign language, it is important to your progress that you practice on your own between lessons, at least once, if not two or three times.

You may need to hold off on scheduling lessons until you have room in your schedule to include those personal practice times between. They don’t need to be long practice sessions, but frequent practice will help you make steady progress from lesson to lesson.

Dates and Times in Salem

Hosted by Courthouse Club Fitness in Salem, Oregon

The course is held at Courthouse Club Fitness South River Road club on Thursday (or Tuesday) evenings, 6:30 pm to 8:00 pm.

July-Aug Series

  • Part 1 – July 25 and Aug 1 (Thursdays)
  • Part 2 – Aug 8 and 15 (Thursdays)

September Series

  • Part 1 – Sept 5 and 12 (Thursdays)
  • Part 2 – Sept 19 and 26 (Thursdays)

October Series

  • Part 1 – Oct 3 and 10 (Thursdays)
  • Part 2 – Oct 17 and 24 (Thursdays)

November Series

  • Part 1 – Nov 5 and 12 (Tuesdays)
  • Part 2 – Nov 19 and 26 (Tuesdays)

December Series

  • Part 1 – Dec 5 and 12 (Thursdays)
  • Part 2 – Oct 19 and 26 (Thursdays)

Course starts promptly in the water – please arrive a little early.

Dates and Times in Portland

Hosted by Mittleman Jewish Community Center in SW Portland, Oregon

The course is held on Monday evenings, 6:30 pm to 8:00 pm.

Aug Series

  • Part 1 – Aug 5 and 12
  • Pool is closed for maintenance later in the month

September Series

  • Part 1 – Sept 9 and 16
  • Part 2 – Sept 23 and Oct 2 (MJCC is closed on Sept 30)

October Series

  • Part 1 – Oct 7 and 14
  • Part 2 – Oct 21 and 28

November Series

  • Part 1 – Nov 4 and 11
  • Part 2 – Nov 18 and 25

December Series

  • Part 1 – Dec 2 and 9
  • Part 2 – Oct 16 and 23

Course starts promptly in the water – please arrive a little early.

Important Sequence

These lessons are taught in a critical sequence. Missing one of first three would make it difficult to step into the following lesson. If you miss a lesson and need to make it up there is an $80 makeup lesson fee. You may schedule that makeup lesson with your coach at a mutually convenient time before the next lesson in the sequence.



This event is suitable for those who…

  • Are learning freestyle stroke for the first time
  • Can swim freestyle but would like to make it much better

We are pleased to gently work with those who may feel strong fear or anxiety in the water. We recommend that you start first with a private lesson or with our Pool Comfort course to experience our method for removing that stress from your water experience. 


4 sessions, 1 session per week

Sessions are 90-minute in pool (with breaks as needed)

In pool, hands-on guidance from coach

Homework provided for your practice between sessions 

3-month access to your lesson full notes and practice guide on our online training site the Mediterra Dojo

Silicon swim cap

Access to club changing room and pool (for non-members)

A Bit More Info

Please contact us with any questions you may have.

You may want to view Your Training Progression to get an idea of how to get the most out of your training with Mediterra.

You may view the Levels Of Proficiency to see which skills you may want to work on first.

You may want to read more…


Again, thank you for a great experience. It taught me some fine points in technique that eluded me before.  It allowed me to feel what you meant by synchronization, and challenged me to connect the two.  More importantly it brought me back to mindful swimming.  A practice that I have lost over the last couple of years.

I hope to continue, and let my new knowledge become a natural part of my swimming.

Isaac from Palo Alto