Adult Swimming
programme

from beginners all the way up to competitive

Experience the joy of swimming and enhance your aquatic skills with our comprehensive Adult Swimming Programme at the South China Athletics Association. We offer a welcoming and supportive environment tailored to meet the needs of adults at every skill level, fostering both personal growth and community engagement. Whether you’re looking to learn the basics, improve your fitness, or compete at higher levels, our structured programme ensures you achieve your goals with confidence.
Strength

Swimming offers a comprehensive workout that builds strength across all major muscle groups. The resistance of water aids in toning your muscles while enhancing overall physical stability and endurance.

Cognitive Function

Engaging in swimming promotes your mental sharpness as you perform bilateral movements that stimulate brain activity. This physical engagement can lead to improved focus and cognitive function.

Coordination

As you learn or refine your swimming skills, you develop better coordination and balance. Mastering the integration of arm and leg movements enhances your overall body awareness and control.

Confidence Building

Acquiring swimming skills boosts your confidence. Overcoming challenges and mastering techniques leads to a sense of accomplishment that positively impacts your self-esteem.

Healthy Lifestyle

Swimming supports a healthy lifestyle by providing an effective cardiovascular workout. Regular participation helps you maintain fitness levels, manage weight, and promote overall well-being.

Stress Relief

This refreshing activity offers a way to unwind from daily stressors. The soothing qualities of water help you relax, reduce anxiety, and improve mental health through physical activity.

Adult Preparatory Course

There are three levels within this tier: Adult Beginner, Adult Advanced Beginner, and Adult Intermediate. This tier is suitable for adults who are beginners and wish to learn to swim. Swimmers are taught to swim breaststroke and freestyle in a safe and comfortable environment.

Adult Beginner

Aged 18 or above

Depending on ability

An introduction to swimming lessons foradults who cannot swim. Lessons focus on building confidence and introducingbasic aquatic skills, tailored to the individual's needs. The primary skills of basic freestyle, breaststroke, and back kicking are taught, with a focus onbreath control, body position, and correct technique.

Adult Advanced Beginner

Aged 18 or above

Depending on ability

For adults who can swim breaststroke. Freestyle is taught at this level.

Adult Intermediate

Aged 18 or above

Depending on ability

For adults who can already swim basicfreestyle and breaststroke. This level focuses on refining stroke techniques toa more advanced level, emphasising a relaxed and confident swimming style. Further specific aspects of strokes, such as correct hand entry and position,strong kicking technique, and breath control, are taught.

Adult Pre-Competitive

There are three levels within this tier: Adult Beginner, Adult Advanced Beginner, and Adult Intermediate. This tier is suitable for adults who are beginners and wish to learn to swim. Swimmers are taught to swim breaststroke and freestyle in a safe and comfortable environment.

Adult Pre Competitive

Aged 18 or above

Depending on ability

This level is for adults with a strong basic swimming ability. Participants must be able to swim 100m continuously to join and should be able to swim 50 metres freestyle, breaststroke, and backstroke. During sessions, adults will learn more advanced stroke techniques and build aerobic fitness through basic competitive swimming sets. Sessions are conducted in the 50m pool.

Adult Competitive

For adults with good swimming ability. Must be able to swim all four strokes. Sessions focus on stroke technique, building an aerobic base and fitness, and learning race skills. Suitable for Masters competition and open water swimmers.

Adult Competitive

Aged 18 or above

Depending on ability

This course is for strong adult swimmers who can swim all four strokes—Butterfly can be at a basic level. Sessions focus on refining stroke technique, building a strong aerobic base, and learning race skills. Suitable for Masters competitors, open water swimmers, and triathletes. Must be able to swim 200m continuously.

Adult Fitness, Competitive & Triathlon

Aged 18 or above

Depending on ability

This lesson is for adults new to competitive swimming, triathlon training, or those wishing to improve general fitness. The main focus is on freestyle training, with emphasis on improving technique, stamina, and speed, benefiting adults looking to enhance cardiovascular capacity, increase strength, and prepare for Masters or triathlon competition. Applicants must be able to swim 100 metres of freestyle with good technique.

Masters Swimming

Aged 18 or above

Depending on ability

Our programme is tailored for adultswishing to take part in the HK Master swimming competition, open watercompetition, and international Master competition. The aim is to improvetechnique in all strokes, develop racing strategies for sprints and enduranceevents, and enhance overall fitness. We offer a personalised and progressiveplan for adults to refine their swimming technique. Participants have theopportunity to compete in the Hong Kong Master Swimming competition and theWorld Aquatics International competition. You can choose to attend thecompetition of your preference. Eligibility to join: Must be capable ofswimming 100m freestyle continuously and at least 50m of breaststroke andbackstroke.

Aqua Aerobics

For adults with good swimming ability. Must be able to swim all four strokes. Sessions focus on stroke technique, building an aerobic base and fitness, and learning race skills. Suitable for Masters competition and open water swimmers.

Aqua Aerobics

Aged 18 or above

Depending on ability

Aqua Aerobics is a popular sport worldwide. Even non-swimmers can enjoy this aquatic exercise. The course utilises water buoyancy and resistance through stretching movement in the water, helping to enhance cardiopulmonary function, joint flexibility, body-limb coordination, and muscle performance. The course is suitable for all, especially helpful for those undertaking rehabilitation, and is instructed by coaches qualified in Aqua Aerobics teaching. Conducted in a warm, shallow pool.

*For pricing and availability at Aberdeen Marina Club and Club Siena, please refer to the club membership desk or contact the Harry Wright main office at +852 2575 6279.