SKYLINE SWIM SCHOOL 101: Freestyle Breathing & Buoyancy Bootcamp

FREESTYLE 101 is our 2-hour "bootcamp" that includes classroom-style "dryland" drills and education combined with "in pool" swimming drills to help you become a master of freestyle breathing techniques, buoyancy, and how to swim FASTER, SMOOTHER, with MORE ENERGY and ENDURANCE!

This program is ideal if you are just getting started with freestyle swimming or simply if you want to go "back to basics" and enjoy a "refresher" course that will help you learn to become a master of the freestyle swimming technique with detailed focus on BREATHING, KICKING, and BUOYANCY mechanics!

AGENDA (subject to change):
7:45am - Check in early & get changed
8:00am - BOOTCAMP START - Meet on pool deck ready to swim!
8:15am - STRETCH, WARMUPS, ASSESSMENTS
8:30am - BREATHING TECHNIQUES (Cyclic, Reverse, 2-Stage, etc.)
9:00am - KICKING TECHNIQUES (2-beat, 4-beat, etc.)
9:15am - BOUYANCY TECHNIQUES
9:30am - FREESTYLE TECHNIQUES (Gallop, Catchup, 3/4, Windmill)
9:45am - SWIM ASSESSMENT
10:00am - WRAP UP + Optional FORM SWIM DEMO

NOTE: This program is FREE for member of our TEAM TO END AIDS (T2) Triathlon Training program and TRI312 TRIATHLON TRAINING package. Sign up for "T2" at or see below for TRI312 signup option:

✶✶✶✶ NEW IN 2024: TRI312 CLUB SIGNUP OPTION! ✶✶✶✶
Join in all of our programs and classes via the new TRI312 TRIATHLON TRAINING program as a new "unlimited-class" monthly "TRIATHLON TRAINING PACKAGE" option for local triathlon clubs and communities including BFF BIKES, 4 STAR ENDURANCE, TRIDOT, LAKESHORE LANDSHARKS, CHICAGO TRI CLUB (CTC), TEAM TO END AIDS (T2), SKYLINE SWIM, and our other partner swim, bike, and run clubs & communities! You'll receive additional team discounts, the best rates per class, added team perks, bonus swag, pro-rated signup, access to indoor & outdoor classes, and even full health club gym membership add-on options at

✶✶✶✶ ADDITIONAL SWIM CLASSES ✶✶✶✶

Not sure if this swim program is for you? Check out our ADULT LEARN TO SWIM (ALTS) program for true beginners, SWIM TECHNIQUE classes for improving speed & endurance, and our TRI CLUB COMMUNITY SWIM program for more advanced and experienced triathletes!

ALTS GROUP CLASSES: http://alts.eventbrite.com

ALTS PRIVATE LESSONS: http://www.4starendurance.com/swim-lessons

SWIM TECHNIQUE: http://swim.eventbrite.com

TRI CLUB COMMUNITY SWIM: http://triclubswim.eventbrite.com

SKYLINE SWIM BOOTCAMP: http://skylineswim.eventbrite.com

✶✶✶✶ THE SKYLINE SWIM ✶✶✶✶

Chicago’s Skyline Swim is quite simply the iconic “must-do” swim from Ohio Street Beach near Navy Pier all the way past the Hancock Tower at one of the most popular open water swimming venues in the world – right in the heart of downtown Chicago! Our Skyline Swim Club and helps swimmers of all ability levels develop swim technique skills indoors and swimming confidence outdoors to complete this epic 1-mile out and back swim. Join us to build up your swim confidence and you too can complete this “rite of passage” for all swimmers and triathletes… swimming the length of the iconic Chicago Skyline to become official members of the Ohio Street Beach Skyline Swim Club! Learn more at

✶✶✶✶ #SwimSafe # LadybugProject ✶✶✶✶

P articipants in our summer season can receive a free #LadybugProject open water swimming buoy! Learn more about our this initiative at: h ttp://www.4starendurance.com/ladybug

✶✶✶✶ ADULT LEARN TO SWIM (ALTS) ✶✶✶✶

If you're not quite there yet, or simply want a fresh start on breathing skills, floating, & basic freestyle technique as part of our progressive Adult Learn to Swim (ALTS) curriculum, consider joining our new "ALTS" classes or sign up for a package of private lessons! This program will follow progressive 4-to-12- week development cycles to help you learn the basics and build confidence to "graduate up" to higher volume shared-lane lap swimming. Participants are encouraged to swim at least 2x per week in order to accelerate progress by getting in the pool often - so this can be a great "bundle" option to do together to complement your group swims where you'll benefit from seeing and swimming alongside larger groups of swimmers.

http://www.4starendurance.com/swim-lessons

Are you part of a USA Triathlon (USAT) or IRONMAN TRI CLUB and want to train with teammates... or want to join one?

✶✶✶✶ TRI CLUB COMMUNITY SWIM: ✶✶✶✶
THURSDAYS 6:30pm shared-lane "masters swimming" for triathletes!

Join in our weekly TRI CLUB COMMUNITY SWIM at LAKESHORE SPORT & FITNESS (LSF) - ILLINOIS CENTER... presented by , , , , and the !

These shared lane swimming group workouts are less "stroke instruction" focused and more of a typical "masters swimming" format with a heavy priority on higher volume freestyle training. These classes are ideally suited for experienced swimmers and triathletes looking for camaraderie to "have fun and train hard" with other like-minded multisport athletes. These classes are fun, very social, and typically will feature a TIME TRIAL swim "fitness check" test challenge each week to maintain focus on fitness gains!

✶✶✶✶ OFFICIAL IRONMAN TRI CLUB ✶✶✶✶
If you're not already part of an IRONMAN TRI CLUB community, you can join our free "Chicago united" team of triathletes by selecting "CHICAGO IRONMONSTERS - p/b 4 STAR ENDURANCE" as your TRI CLUB AFFILIATION under the settings of your profile account when you log in at to start to enjoy tri club benefits as part of our larger community! (please ensure that you use the same email address for your account that you register for Ironman branded races with)

✶✶✶✶ ARE YOU A COACH, OR KNOW ONE? ✶✶✶✶

USAT, TRIDOT, or IRONMAN certified coaches are welcome to participant and help out with our classes - contact us for more info on coaching opportunities, mentorship, and special industry discounts! Contact [email protected] to inquire!

✶✶✶✶ PARTNER CLUB DISCOUNTS AVAILABLE! ✶✶✶✶

Are you a member of one of our charity & partner organizations such as 4 STAR ENDURANCE, CHICAGO TRI CLUB (CTC), TEAM TO END AIDS (T2), WELL-FIT, VISION QUEST, or the LAKESHORE LANDSHARKS club? If so, please contact us at [email protected] with your membership affiliation and we'll send you a special members-only discount code for a SINGLE MONTH or DROP IN class!

✶✶✶✶ 4STAR CARES - THE 4% BACK PLEDGE ✶✶✶✶

At least 4% of all proceeds from 4 STAR ENDURANCE programs are donated back to local endurance sports charity partners and programs. We also encourage all of our athletes and coaches to be "four star citizen athletes" and give or volunteer back to the community however you can every year! Learn more about how you can give back or get more involved at

✶✶✶✶ 4 STAR ATHLETE CLUB: Make no small plans... dream big! ✶✶✶✶

Consider joining our 4 STAR ATHLETE CLUB for a complete triathlon training plans and exclusive team discounts which include savings of up to 20% off all of our in-person group training programs! Join today at

If you have any questions or concerns, please don't hesitate to contact us at [email protected]

✶✶✶✶ LSF NON-MEMBERS: ✶✶✶✶

If you are not a member of LAKESHORE SPORT & FITNESS (LSF) - ILLINOIS CENTER, please plan to arrive early your first time to sign a waiver at the front desk and feel free to call ahead to arrange for a tour of the facility. If you'd like to become a LSF member, simply mention that you are part of a 4 STAR ENDURANCE "preferred partner" program to enjoy an exclusive discount and special offer to join through our training programs!

LSF WAIVER: http://tinyurl.com/lsfic-waiver

LOCATION INFO (parking, etc.): https://www.lakeshoresf.com/illinois-center/club-info/

✶✶✶✶ PARKING INFO: ✶✶✶✶

Discounted parking is available via a connected public parking garage at 221 N. Stetson with discounted validation tickets available for purchase at front desk for both GUEST and MEMBER rates, but cash is not accepted (LSF is a cashless club). Parking rates are subject to change, but generally guests can pay a discounted rate of $10 for 2 hours, $13 for up to 3 hours, $16 for up to 8 hours). Metered street parking is also available out front of the facility along N. Stetson, and nearby garages feature plenty of readily available discounted parking options via

LSF LOCATION INFO (parking, etc.):

https://www.lakeshoresf.com/illinois-center/club-info/

LSF PARKING GARAGE (221 N. Stetson):

https://parkabm.com/facilities/221-n-stetson-ave-garage/

✶✶✶✶ CHICAGO'S PREMIERE HEALTH CLUB FOR TRIATHLETES! ✶✶✶✶

Enjoy training in one of Chicago's largest 8-lane indoor lap swimming pools - Chicago's premiere health club for triathletes who like to swim!

✶✶✶✶ ADDITIONAL NOTES & INFO: ✶✶✶✶

You must sign WAIVER when you enter facility for first time - so please BRING A PHOTO ID and be ready to use phone to take photo of a QR code for link to complete a "contactless" waiver on your phone - or complete this in advance of your arrival with the link below.

• LSF WAIVER: http://tinyurl.com/lsfic-waiver

✶✶✶✶ LSF CHECK IN, POOL & LOCKER INFORMATION: ✶✶✶✶

Non-members must sign in at the front desk. The pool is located on lowest level (B5).

Locker rooms are available on level B2. The Men's lockers requires you to bring your own lock. The Women's lockers can be accessed via a key card (available from front desk when you check in). Additional showers & restroom available off the pool deck on level B5 (2 showers per gendered restroom) - so if you are coming in for a swim class and don't want to use the main locker rooms on level B2, simply come directly to the pool deck and you can change in the restrooms off the pool deck area. Towels provided on pool deck and in locker rooms. Please shower to rinse off before entering pool. Leave shower curtains open for disinfecting (see posted instructions in-club). Shower curtain closed means shower was disinfected by staff.

Host or Publisher 4 Star Endurance