Intermediate 3 builds on skills from Beginner 1 and 2 by coordinating strokes and increasing endurance. Swimmers will focus on learning breaststroke as well as further developing their freestyle, backstroke, elementary backstroke and dolphin kick. Prerequisite: Successful completion of Beginner 2 and/or demonstration of all Beginner 2 certification requirements on the first day of lessons. Swimmers will learn the following: Jump in from the side into deep water and return to the edge Submerge whole head and retrieve objects underwater while holding breath for 10 seconds Rotary breathing Front float (survival float), face in water, for 30 seconds Back float, ears in water, for 30 seconds Flutter kick (on front and back) in streamline position for 10 yards Breaststroke kick for 10 yards Dolphin kick for 10 yards Scissors kick (on side) for 10 yards Freestyle (with rotary breathing) for 15 yards Backstroke for 15 yards Elementary backstroke for 15 yards Breaststroke (full stroke, with kick) for 10 yards Treading water (in deep water) for 30 seconds Kneeling dive Learn how to perform simple, non-swimming assists (in water) Learn to recognize, prevent and respond to cold water emergencies

Intermediate 4 will be focusing on furthering backstroke and freestyle endurance as well as introducing the butterfly, sidestroke, and standing dives from the side of the pool. Prerequisite: Successful completion of Intermediate 3 and/or demonstration of all intermediate 3 certification requirements on the first day of lessons. Swimmers will learn the following: Swim underwater 5 yards to retrieve a submerged object Rotary breathing Flutter kick (on front and back) in streamline position for 15 yards Breaststroke kick (on front) for 15 yards Dolphin kick for 15 yards Scissors kick (on side) for 15 yards Freestyle (with rotary breathing) for 25 yards Backstroke for 25 yards Elementary backstroke for 25 yards Breaststroke for 15 yards Sidestroke for 15 yards Butterfly (full stroke, with dolphin kick) for 10 yards Freestyle and backstroke open turns Treading water (in deep water) for 1 minute Standing dive Feet-first surface dive, submerging completely Front float (survival float), face in water, for 1 minute Back float, ears in water, for 1 minute Learn about recreational water illnesses and how to prevent them

Prerequisites - Class is designed for 4 year olds who have NO AQUATIC EXPERIENCE! Preschool 1 will help participants adapt to and feel comfortable in and around water. Students will learn to enjoy the water safely by incorporating basic water skills with play and games. In addition to learning basic aquatics skills, children will become familiarized with an organized swim class and be expected to interact with the instructor and classmates. All skills in this class are done with assistance - children should NOT be expected to swim independently after taking this course. Swimmers will learn the following: * Enter and exit water independently OR with assistance * Jump in from the side into chest-deep water (with a lifejacket) * Submerge mouth, nose and eyes and retrieve objects underwater * Blow bubbles through mouth and nose for 3 seconds * Front float, with face in or out of water, for 3 seconds * Front glide, with face in or out of water, for 2 body lengths and recover to vertical * Back float, with ears in water, for 3 seconds * Back glide, with ears in water, for 2 body lengths and recover to vertical * Roll over from front-to-back and back-to-front * Flutter kick on front and back for 2 body lengths * Introduction to freestyle and backstroke (combined arms and flutter kicking) for 2 body lengths * Introduction to elementary backstroke and breaststroke arm and leg actions * Learn how to put on a lifejacket and what it is used for; experience wearing a lifejacket in the water * Explore treading hand and arm actions in chest-deep water (with lifejacket) * Orientation to deep water * Learn how to recognize an emergency and call for help; recognize the lifeguard * Learn to look carefully before entering the water

Private lessons are for children ages 5 and up. Private lessons are set up on an individual basis and are designed to give any participant the individualized attention necessary in order to improve or master swimming skills. Together, the instructor, participant and/or parent(s) determine the goals for the session and the curriculum is customized to meet your goals. Private lessons are highly recommended for kids who are struggling to pass a level because of one or two skills, would like to work to strengthen specific skills, or prefer to work on a one-on-one basis.

This multifaceted athletic enhancement program specializes in training high school athletes. Research-based training programs are developed by Cardinal Coaches to maximize an athlete’s potential and help minimize the risk of injuries. Performance enhancing activities include speed and agility training, vertical jump development, functional strength movement patterns and a foundation of strength and power development. Athletes will train in our beautiful AAHS stadium and Fitness and Performance Center. This program is designed to meet the needs of all athletes, regardless of sports preference, age or experience level. Format: Athletes are able to attend whichever session works best in their schedule each training day. There is no need to sign up for a specific time. Sessions begin at 6:30am with start times staggered every 30 minutes Monday - Thursday. If a session reaches its capacity (about 35 athletes), athletes will be directed to the next start time. Workouts will take about 60 minutes.

This advanced program includes everything the Summer Strength Academy offers, PLUS the opportunity to maximize speed and vertical jump development through a customized high speed treadmill program. Treadmill athletes will train in the AAHS Fitness and Performance Center. The Summer Strength Academy, in conjunction with the Summer Speed Treadmill training, has helped produce multiple MN State Champions as well as numerous All-State Athletes and State Tournament participants. This program is designed to meet the needs of all athletes, regardless of sports preference, age or experience level. Treadmill training will take place two days each week (Mondays/Wednesdays, or Tuesdays/Thursdays) using the Cardinal High Speed Treadmills. The first day of Summer Strength PLUS High Speed Treadmill is June 9, athletes will need to sign up for a specific treadmill training time online. Sign up is on a first come, first serve basis and each session is limited to 20 athletes. Strength training will be in addition to the High Speed Treadmill time at no additional cost. Athletes should plan to strength train four days a week and do the treadmill two days of week. Athletes should show up 10 minutes early to do a dynamic warm-up prior to their training session.

Looking for a fun introduction to baseball? DASH Sports T-Ball Tykes camp introduces players to key elements of throwing, fielding/catching, batting, and baserunning. The final day of classes is ‘Game Day’ and athletes will showcase their skills in a game environment. Athletes should bring a water bottle and a baseball glove. Baseballs and bats are provided. Parent participation is recommended when needed for the 4+ year old age group.