Adult Swim Programs
Triathlon Swim Training with John Albanese
Taught by Master Trainer and Swim Coach, John Albanese the program emphasizes freestyle stroke mechanics, interval training and triathlon specific drills, that will get you ready for the first leg of your triathlon.
Day: Mondays & Wednesdays
Time: 9:30am – 10:30am
Fee: 10 pack –members: $270
10 pack –non-member: $360
For registration please contact Master Trainer John Albanese:
Phone: (914)241-0797 Extension 3253
Email: jalbanese@sawmillclub.com
Small Group Training
Hydro-Pilates is the new, safe, and effective way to practice Pilates in the aquatic environment. Hydro Pilates are non-impact strengthening and stretching movements that require precise breathing and muscle control. As you stretch and strengthen the body you create a streamlined shape while developing trunk stabilization (core muscles) correct posture, enhanced muscle strength with the added benefit of stress relief.
Dates: 8 weeks • June 11–July 30
Day: Thursdays
Time: 9:30–10:15am or 4:30–5:15pm
Fee: $215 (Eight 45 min. classes)
Maximum number of participants is five (5)
For registration, please contact Tammy Neubauer:
email: tneubauer@sawmillclub.com
Phone: (914) 241-0797 extension 3032
Specializing in recreational and technical SCUBA instruction & travel, sales & service
Open water certifications being offered at Saw Mill Club
Days: Tuesdays and Thursdays
Dates: January 12, 14, 19, 21, 26 & 28
2nd Class: February 2, 4, 9, 11, 23 & 25
Times: 6:00PM–10:30PM
Ages 10–16: Jr. Open Water Certification
Ages 16 & up: Open Water Certification
For Fees and further information, see flyer rack
Tanks, regulator, weights and bc are provided for this class. Personal gear including mask, snorkel and fins are also required and are available for purchase at Abyss SCUBA.
Contact Randy Ruiz for more information:
Phone: (914) 241-0797 extension 3483
Email: abyss-scuba@yahoo.com
Master’s Training 2009–2010
Goal: Swimming for complete fitness. Through the leadership of Saw Mill Club’s coaching staff, adults
will perfect their stroke and if they choose learn or perfect the other three competitive strokes. Overall
cardiovascular endurance and muscular strength will be gained through periodization of training. We will
teach you how to design a workout, with a warm-up, drill set, interval set(s) and cool down. An integral
part of our training program is the use of the various swim equipment.
Past age groupers, collegiate swimmers, along with tri-athletes and lap swimmers, it’s time to return to
the pool. Experience the spirit and camaraderie of group swimming, join us poolside Fridays, from
September until the end of July. For those seeking competition, we will facilitate your USS Master’s registration
and guide you through meet registrations.
For beginners, if you can swim at least four lengths of the pool continuously, it may be time for a new fitness
challenge and a change in your regular routine.
Wet Workout Classes
Exercising in the water is one of the most effective programs for increasing cardio-vascular strength, muscle endurance and muscle flexibility. Any level athlete, novice to professional, can benefit from at least one water workout per week. Water by nature is very soothing and cathartic. Moreover, the unique training properties of water are wonderfully beneficial to almost everyone. Muscular strength is increased by using the resistance of the water and flexibility improves through weightless movement. Saw Mill Club’s certified staff conducts thirteen water exercise classes per week for members. You do not have to be a swimmer to participate. Please inform the instructor of pregnancy, back problems, and other medical conditions.
Aquacise
Come to tone, firm and stretch your muscles in the pool while building up cardiovascular endurance through resistance and aerobic exercises. Classes are choreographed to music and easy to follow. Try this unique aquatic experience for maximum results with minimal impact.
Aqua Stretch
A relaxing rhythmic stretch class choreographed to music. This class is designed to gently stretch muscles and allow joints to move through their full range of motion. Deep breathing and posture techniques will be taught. A great class for those just starting up an exercise program or the athlete that needs a cool stretch in the water.
Deep Water Workout
Enjoy the benefits of vigorous cardiovascular workout while avoiding the impact of land exercises. By using flotation belts, you can stimulate running, cross-country skiing and other activities that will be gentle to the joints and muscles. Exercising in the deep water is very useful for rehabilitating injuries and an innovative cross-training activity for athletes in all fields.
Aqua Combo
This class combines components of both Aquacise and Deep Water Workout creating a cardio workout along with muscle toning and strengthening. You do not have to be a swimmer to participate, but please inform the instructor of pregnancy, back problems, and any other medical conditions.
Aqua Step Combo
A cardiovascular workout plus muscle conditioning using a shallow platform that is surrounded by deeper water for support. Footware is required. Step will be used in first 1/2 hour of class.
