Freestyle Technique Lesson Series

Master the fundamental skills of the freestyle stroke in 4 sequential lessons.


Whether new or experienced, you are sure to fill gaps in your fundamental skills for a balanced, aligned, streamline body line. Upon this body you will acquire superior stroke timing and a seamless, rhythmic breathing pattern. 

Personal Attention

You coach provides in-water demonstrations, hands-on guidance, feedback and encouragement to super-charge your small group learning and skill development. Up to 4 students per group.

Online Support

Access lesson notes, follow a training course, maintain a dialog with your coach, and study the abundant online training library with a 2-month membership to our Mediterra Swim Dojo.

More Information


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.

Personal Practice Required

It is important to your progress that you practice on your own between lessons, at least once, if not two or three times. Please 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 be very good for you.

Dates and Times in Salem

Hosted by Courthouse Fitness in Salem, Oregon

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

September Series
October Series
  • Part 1 – October 11 and 18
  • Part 2 – October 25 and Nov 1
November Series
  • Part 1 – November 8 and 15 (Thursdays)
  • Part 2 – November 22 and 27 (Thursday and Tuesday)
December Series
  • Part 1 – December 5 and 12 (Thursdays)
  • Part 2 – December 17 and 19 (Tuesday and Thursday)

Course starts promptly in the water – please arrive early.

Dates and Times in Beaverton

Hosted by Turtles Yoga in Beaverton Oregon

The course is held at Turtles Yoga pool on Wednesday evenings, 6:30 pm to 8:00 pm.

September Series
October Series
  • Part 1 – October 10 and 17
  • Part 2 – October 24 and 31
November Series
  • Part 1 – November 7 and 14 (Wednesdays)
  • Part 2 – November 21 and 26 (Wednesday and Monday)
December Series
  • Part 1 – December 5 and 12 (Wednesdays)
  • Part 2 – December 17 and 19 (Monday and Wednesday)

Course starts promptly in the water – please arrive early.

More Information

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…

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.



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 

2-month access to our Freestyle Fundamentals online training course

Silicon swim cap

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

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