Meetzmi Professional Swimming Classes and Training Programs .

Experienced Lady Swimming Instructor • Female Swimming Instructor • Personal Swimming Coach • Swimming Classes • Water Exercises & Aquatic Fitness Classes

Meetzmi Professional Swimming and Training Programs .

Here is my swimming class and water fitness class program .

Please reference more details title as " Learn To Swim Progression Chart "

~ Swimming Program ~ 

• Male and Female 

• Kids and Adolescents 

• Adult / Senior Citizen 

• Injurer 

• Lady Swimming Program 

• Pregnant Women Swimming Program • 

• Kid / Children School Holiday Program • Intensive Program 

• Male and Female Swimming Class • 

• Male and Female Water Fitness / Aqua Aerobic / Aquatic Sport and Swimming Program 

• Swimming Class and Water / Aquatic Sport Fitness Program •  

• Aqua Aerobic Classess / Aquatic Sport Classes For All Level •

• Workout / Training Plan In Aqua Aerobic Fitness / Aquatic Sport Fitness •

• Private Class individual one on one / In Group 

• Competitive Swimmer • 

- Designed the workouts to increase your freestyle / kick / stroke endurances , to improve your body position and balance in the water , and strengthen your front quadrant catch , drill , stroke and kick . 

- Increase Speed For All Level 

- Increase Endurance For All Level 

- Shoulder / Arm Rehab For All Level 

• Training and Competitive Programs For All Levels - Beginner - Advanced Beginner - Intermediate - Advanced - TRAIN BY : TECHNIQUE work towards improving your swimming technique •

Swimming Class / Water Exercises / Aqua Aerobic / Aquatic Sport / Training and Competitive Programs / Training and Workout Plan For Youth Competitive Swimmer / Swimming Class / Aqua Aeorobic Training Fitness Classes 

Private / Individual One on One 

Semi-Private 

Group 

Level 

Beginning • Intermediate • Advanced • Master Advance • Training For Competitive Program • Stroke Correction  • Body Position - TRAIN BY : TECHNIQUEWork towards improving your swimming technique • Stroke Correction • Workout Plan  - Increase Speed  - Increase Endurance  - Shoulder / Arm Rehab • Water Fitness Program • Aqua Aerobic  / Aquatic Sport Classes  •  Aqua Aerobic  / Aquatic Sport Training Programs • 

Swimming Course & Techniques 

• Breaststroke • 

• Breastroke ( Master Advance ) • 

• Body Ripples Effect Breastsroke Style •

• Backstroke ( Back Crawl ) • 

• Freestyle 2,4,6 Arm Strokes • 

• ( 1,2,3,4 Arm Stokes Front Crawl plus 2,4,6 Beats Leg Action ) •  Body Roll Freestyle •

* Freestyle ( Master Advance )

• • Six Kicks Switch / Legs Action •
• • Catch Up Freestyle •
  • Straight Arm Freestyle • 
  • 45 Degree Angle ArmStroke • 
  • Fingertips drag / Fingertips Pulling Up and Pulling Down •
  • Zipper Drill •
  • Left and Right Side Breath Freestyle Drill • 

• Butterfly • 

• Single / Double or Triple 

Dolphin Kick with Stroke • 

• Dolphin •Double or Triple-Wave 

Dolphin kick• 

• Swimming Drills Flip Skills • 

• Pool Returning Skills • 

• Racing Start For All Style • 

• Freestyle Drill Flip• 

• Freestyle Racing Start • 

• Butterfly Drill Press • 

• Stroke Correction • 

• Stroke / Head / 

Legs / Kicks / Pointed Toes /Arms 

Position Training • 

• Breathing Technique • 

• Underwater Blowing 

& Breathing Exercises • 

• Left and Right Side Breath • 

• Side Kick Drill • 

• Treading Water • 

• Life Saving • 

~ Swimming Classes For All Level ~

~ Pregnant Women Swimming Lessons and Programs / Pregnant Women Swimming Lessons and Water Therapy & Exercises Programs ~

~ Swimming Class For Injurer or Senior Citizen / Swimming Class and Water Therapy For Injurer or Senior Citizen ~

~ Intensive Swimming Class Programs For All Ages And All Levels For Kids / Children / Teenager / Adult ~

~ School Holiday For Kids / Children / Teenager Swimming Class Programs For All Levels ~

~ Training and Swimming Classes & Programs ~ 

~ Training / Competitive Programs • Stroke Correction ~

~ Exclusive Swimming And Aquatic Program ~

• ABOUT MY SWIMMING CLASSES •

Non Swimmer All Age / All Level 

Swimmer All Age / All Level

Youth Competitive Swimmer

-Non Swimmer: I will always teach you starting from a level that you are comfortable with even if it is your first time going into the swimming pool.You are sure to overcome your fears and be able to swim in no time. 

-Basic Level and Beginning Level designed for those who are interested to start to learn to swim and gain a proper swimming knowledge to swim in the pool correctly. 

-Intermediate and Advance levels.

* Basic Level available for beginner there are including ;-  Breaststroke with Breathing exercise right away underwater and Treading Water start as basic level for beginning lessen designed for those who are intersted to start learning swim with a skillful professional technic in the pool .   

* For the professional Intermediate and Advance / Master Advance levels are majorities including Freestyle ; Breastsoke ; Backstsoke ; Butterfly ; Double or Triple-Wave Dolphin Butterfly Drill Press ; Swimming Drills Flip Turn ; Six Kicks Switch / Legs Action ; Catch Up Freestyle ; Straight Arm Freestyle ; 45 Degree Angle ArmStroke ; Fingertips drag / Fingertips Pulling Up and Pulling Down ; Zipper Drill ; Left and Right Side Breath Freestyle Drill ; Body Ripples Effect Breaststroke Style ;Treading water and stroke correction ; stroke training and so on .


*** Please reference more details about swimming classes and programs and water aerobic & aquatic fitness classes title as " Learn To Swim Progression Chart " *** to find out more helpful informations . ***

Workout / Training and Competitive Programs 

*** Please reference more details about swimming classes and programs and water aerobic & aquatic fitness classes title as " Training And Competitive Programs / Competitive Swimmer "  Competitive Swimmer Training & Workout Program   " *** to find out more helpful informations . ***

Training and Competitive Training Programs / Competitive Swimmer 

• Training and Competitive Programs For All Levels - TRAIN BY : LEVEL / TECHNIQUE work towards improving your swimming technique , skill , gain a good stamina and confident before you enter swimming race .

 

• Competitive Swimmer Praticing and Training Program . For those youths swimmer who is already in the competition term but look for a personal coach to train and practice more into training routine and get better result for enhancing on the swimming laps , stroke and body correction and keep training and FIX YOUR TECHNIQUE AND SWIM FASTER . Please reference more title as -  Competitive Swimmer Training & Workout Program - on my blogger to get more details and information .

This will be more help among youths swimmer to enter the best result before the race for training  .

*** Please reference more details about swimming classes and programs and water aerobic & aquatic fitness classes title as - "  Training and Swimming Classes / Competitive Programs " and " Training and Competitive Training Programs / Competitive Swimmer " - *** to find out more helpful informations . ***

Learn To Swim , don't wish for it , work for it .

Stay Fit and Be Motivated To Archieve Your Goals .

~ MY TEACHING APPROACH ~

Being able to teach is the greatest happiness and gratefulness of joy for me. It's a sense of accomplishment .

Being able to train a student to be good in swimming is my mission .

I am truly delighted with immense of joys that I have the ability to reach your goals.


It is my responsibility . My commitment for you is quality assured .

Your quick success will be a testimony to MeetzMi's professionalism

Enjoy my class filling with an elation & excitement with my ultimate LOVE , - MeetzMI -

HAPPY SWIMMING AND LEARNING 

Experienced Swimming Instructor  • Personal Swimming Instructor &    Coach / Trainer • Water Aerobic Personal Trainer • Aquatic Fitness 

I Love Swimming & Coaching 

For more information & Inquiries 

Email :

Mitzmiswimming@gmail.com

FB Messenger 

Meetz.mi@facebook.com

Visit 

https://www.facebook.com/Meetzmiswimmimgclasspj

https://www.facebook.com/mitzswimotivation

ISport Profile

http://Meetzmi.blogspot.com http://www.isport.com/michelle-heng 

Blogger

http://mitzmiswim.blogspot.com

http://meetzmi.blogspot.com

Instagram 

@Mitzswim_Fit

#mitzswimotivation 

H/P Message 

Wechat ID :

Mochacinnocheesemi 

LINE ID :

Mochacheesemi  ( ID )

Display Name : cheesemi

Or

Meetzme_swimming ( ID )

Display Name : Mi_michelle 

Location :

Petaling Jaya , Selangor , Malaysia .

I will be able travelled to  preferred location of pool and living area of condo or house ;-

Petaling Jaya  , Selangor area of Tropicana ; Sunway Damansara ; Kota Damansara ; Damansara Perdana ; Riana Green Sunway Damansara ; Citta Damansara , SS Two ; Palm Spring Damansara ; Rymba Hill Sunway Damansara ; Casa Damansara , Casa Indah , Casa Mutiara ,  Ara Damansara , Jalan Ipoh like area of Sang Suria , Maple Condo , Bandar Sri Damansara S/D , SPK Damansara , Desa Park City , Sri Hartamas , Bangsar , Mont Kiara .

Water Exercises Classes and Aqua Aerobic and Aquatic Sport Fitness Programs Introduction

Water Exercises and Aqua Aerobic & Aquatic Sport Fitness Introdution 

Water Exercises and Aqua Aerobic & Aquatic Sport Fitness Introdution 

Water & Pool Workout / Water Therapy / Aqua Aerobic & Water Relaxing / Body Stretching Under Water / Aquatic Sport Multimedia Levels . Basic • Beginning and Intermediate and Advance Level . 

Likewise to learn Water Aerobic you need to start from the basic level like the way before you master your advance level you need to start to learn from the beginning level .
Not matter what are the levels that you are going to start , 
Water Exercise will target and more focus on Arms , shoulder , neck , back , lower back  chest , abs , butt , legs , tight  and hamstrings .
So we needs to start from the very basic skills on your ground .
You will be learning some basic but very interesting poses while doing exercises under water .

Water Workout / Aquatic Sport Fitness It helps in strengthening the lower body including the thighs , hamstrings and quadriceps .

This is the exercise which certainly should be a part of the workout , It will work the entire body . 

Aquatic exercises can be a form of relaxing and de-stressing , fun and joy .

Aquatic Sport Fitness & Aqua Aeobic 

• All Age • Adult Female and Male • 

• Water Aerobic / Water Exercises • 

• Water Dancing ( Ballet & Yoga Pose ) • 

• Body Stretching Underwater • 

• Water Fitness & Pool Workout • 

• Water Therapy and Relaxing • Water H2O •

• Water Wave Maker • 

• Toning Water Exercises • 

• Underwater Yoga / Stretching • 

• Aqua Exercises Program For Pregnant Woman • 

• Water Therapy Program For Injured or Senior Citizen • 

• Water Fitness / Aqua Aerobic and Therapy / Aquatic Sport plus Swimming Class Program

•  Aqua Aerobic  / Aquatic Sport Classes  •  

•  Aqua Aerobic  / Aquatic Sport Training Programs and Workout Plan • 

- Designed  the workouts plans to increase your endurance and speed ,and stamina , improve your body position and balance in the water , and strengthen your drill / roll / wave / pull / kick / stroke / catch / run / walk . 

Aquatic Sport Fitness / Water Exercises / Aqua Aerobic 

~ Basic Level / Beginning Level ~

Total Hours Duration = 12 hours

Every Six hours as one section  .
( Section A + Section B = 12 hours )

*** If you are an non swimmer or didn't have any exercises routine before you enter my Aqua Aerobic / Water Therapy and Relaxing  / Aquatic Sport , you need to learn some of basic techniques about how to get yourself feel comfort into water / pool to gain your confident and the knowledge of water exercises at your comfort zone before you start Begining Level . Start from the very basic skills on your ground .

I will always teach you starting from a level that you are comfortable with even if it is your first time going into the swimming pool and interest in my Aqua Aeobic / Water Therapy and Relaxing / Aquatic Sport You are sure to overcome your fears and be able to swim and doing water exercises in no time . You will come to the way to learn how to do water exercises with your passion love and unceasingly joy . You will find yourself more relaxiest and ever before ***

This is your Basic Level  to beginning level of Water Exercises / Aqua Aerobic  , you will know what are the basic pose for you to do warm up before you start to do Water  Exercises / Aqua Aerobic .  :- High Leg Swing , The Bouncer , Waist Bender , Round The Clock , Side Leg Raises , Stride Hop , Raise On Toes , Side Bender . You will going to learn this start from the basic level of :-
Water Aerobic and basic / beginning level underwater poses and stretching , Water and Toning Exercises focus and target on your  Arms , shoulder , neck , back , lower back  chest , abs , butt , legs , tight  and hamstrings .
Here is about Water Aerobic , Water Therapy and Relaxing , Water Exercises sudjects :- 
Water Running and Walking . Dumbbell Running , Cross Country Ski , Twister Noodle , Straight Leg Toe Touch , Sit Kicks , Hydro Discs Open and Close Arm and Legs , Parallet of Tires , Dumbbell Bresst Stroke ; Sweep In Arms ; Bicycle Arms ; Puch Out Puch Down , Scoop Under Dumbbell & Curls , Noodle Breast Stroke and Kicks & Pool Side Workout & Pose and Dancing , Water Mermaid Poses , Noodle Mermaid Moment , Stationary Kick , Side Pool Kicks , Butterfly Hugs with Fitness Bell , Water Taxi , Leg Over , Stride Hop , Finger Paddle 8 , High Sculling . 
And Basic Level Water Yoga and Therapy improves balance and breath control , and it will toned the shoulder and core and hips .


You also will be learning place your back against the pool edge and learning some exercises by pool side while holding on the edge and doing side kicks . 
*** Flattens and firm the abdominals and sculpts the tight and buttocks . Strengthens postural muscles along the back . ***

Equipment : Noodle , Aqua Dumbbell , Aqua Fitness Bell , Hydro Discs , Biofuse Finger Paddle , Tech Paddle .
 * Requitment *

- You have to know the Begininging Level of Breastroke drill or have finished at least 6 hours Beginging Level swimming class or Basic Water Exercises/ Therapy class conducted by me .

~ Intermediate Level / Multimedia Level ~

Total Hours Duration 12 + 12 = 24 Hours 

Section A + Section B = 12hours 

Section C + Section D = 24hours

When you catch up the basic level of Water Exercises , you will easier to catch up during on your Intermediate .
This level you will be going to learn :-
Since you have learnt side kicks by the pool side , right here to introduce you ;- 
There are three types of kicks, which can be performed in water , namely theSide kicks ; forward kicks and back kicks . Begin the exercise by standing closer to the edge of the pool and to centre of pool / water .
Through these three differences kicks  to focus on hamstrings along with the abs .
* Kicks : People with weak knees or those who want to tone their thighs should do kicks in water regularly . 

Side Kicks ; Farwards Kicks and Back Kicks side kicks swimming with Tech Paddle , Sexy Kicker Finger Paddle ,  Poolside Kness Up Supine , Front Flutter Kicks , Leg Raises , K-Tread , Y-zipper Pointed Toes and Kicks , Bunny Hoping , Bouding In Place , Vertical Breaststroke , Tombstone kick , Side Burpee , Aqua Teaser ,  Otter Roll , Noodle Spider-Man , Pool Plank , Hydro Belly Blaster , Chest Fly , side breath Tech Paddle , Standing Crawl ,  and Intermediate Water Yoga Pose and Water Therapy to senses relaxing and increase balance and strengthens the Tights , Calves , Angles and Spine . And strengthens legs , hips , core and buttocks . 
Water Yoga Workout H20+ Cobra , H20+ Stork , H20+ Triangle , H20+Backbend


Equipment : Noodle , Aqua Dumbbell , Aqua Fitness Bell , Hydro Discs , Biofuse Finger Paddle , Tech Paddle .

~ Advance Level ~
 Total Hours 12 + 12 +12 + 12 = 48hours
Section A + Section B = 12hours  ; Section C + Section D = 24hours

*Advance Level for the first 24hours*

Section E + Section F = 36hours
section G + Section H = 48hours

*Master Advance Level  during 25-48hours*

When you master the intermediate level of Water Exercises / Aerobic , this will be more fun and joy during on your Advance  .
This level you will be going to learn :-
Water Wave Maker , Roller Maker , Dolphin Triple Wave Maker , Water Twister Wave Maker , I will going to teach you how to being like a mermaid / fish whole you doing those Waves Makes , you will feel so much joyful and enjoyable through these programs . You will so much in love with this exercises , it will be really makes you like you are completely living under the water if you truly love over water . This is so much FUN !!! 
Twisting Legs Supine , Arms swinging  , Scissors Kicks , Heel-high jog with breast-stroke arm ,  Pike Scull , Ball Lever , Marching / Jogging , Jumping Jacks , Dolpine Kicks , Noodle Flip Turn , Altetnate Leg Raiser , Water Yoga Hurdler's Exercises , Advance Bobbing , The Swinger and many unlisted . 

Equipment : Noodle , Aqua Dumbbell , Aqua Fitness Bell , Hydro Discs , Biofuse Finger Paddle , Tech Paddle .

TRAINING AND WORKOUT FITNESS PROGRAMS 

Designed these workouts to build overall fitness for all levels of exercisers with vertical aquatic exercise .

~ Aqua Aerobic  / Aquatic Sport Training Programs and Workout Plan ~ 

- Example for Workout Plan - 

WARM UP SET:

Walk forward and backward x 2 minutes




Side step x 1 minute




High-knee march x 1 minute (gradually increasing your tempo

MAIN SET:

Jump twists tucking legs (single, single, double) traveling right x 5 and left x 5

Twisting Jack (right, left, right, left) x 2 minutes

Side Step with double arm sweeps right x 5, left x 5 x 1 minute

Cross Country Ski with high knees (tuck in the center) x 1 minute

Jog through the tires (regular jog x 2 + wide jog x 2) x 1 minute

DONE AS: 1st round x MOD, 2nd round x HARD, 3rd round x MOD

COACH TIP:

Work hard on staying true to the intensity recommendations. MOD should require open-mouth breathing…HARD should feel exponentially more difficult than the MOD

SECONDARY SET:

Jog tall x 1 minute

Jog with shoulders under water for 1 minute

Repeat jog but vary arms:

#1 - Arms swinging

#2 - 'Flasher arms' (elbows into your sides and bent at 90 - finger tips touch then arms open)

#3 - Jumping jack arms under water

#4 - Arms up and down in front (shoulder flex/ext)

#5 - Arm circles forward x 30 sec + back x 30 sec

THIRD SET:

Easy jog forward x 30 seconds with a straight leg toe touch backwards

Moderate jog forward x 30 seconds with an easy straight leg toe touch backwards

Hard jog forward x 30 seconds with an easy straight leg toe touch backwards

Repeat set three times through

WARM DOWN SET:

Walk forward and backward x 2 minutes

Side step x 1 minute

High-knee march x 1 minute (gradually increasing your tempo)

Aquatic and Swimming

~ Water Exercises / Aqua Aerobic /  Water Therapy & Ralaxing Aquatic Sport  + Swimming Class Program ~

~ Water Exercises Program / Aqua Aerobic /  Water Therapy & Ralaxing Aquatic Sport For Pregnant Women / Injured / Senior Citizen / Adult Male and Female

~ Warer Exercises / Aqua Aerobic /  Water Therapy & Ralaxing Aquatic Sport  plus + Swimmng Class Program For Pregnant Women / Injured / Senior Citizen / Adult Male and Female ~

~  Aqua Aerobic  / Aquatic Sport Training Programs and Workout Plan ~ 

When you do exercises in water , your abdominal muscles are engaged and lengthened because they’re working to keep you balanced. And the buoyancy of the water makes it easier to hold poses—

About my aqua / aquatics sport private or in group classes and build cardiovascular fitness and strength .
Just like swimming . My water aerobics classes are easy on your joints , yet challenging enough to help you reach new levels of fitness ,

Because of Water Exercises are low-impact format , water aerobics / aquatic sport classes are suitable for every age and fitness level , from beginning exercisers through elite athletes .

Stay Fit and Be Motivated To Archieve Your Goals .

 ~ MY TEACHING APPROACH ~

Being able to teach is the greatest happiness and gratefulness of joy for me. It's a sense of accomplishment .

Being able to train a student to be good in swimming is my mission .

I am truly delighted with immense of joys that I have the ability to reach your goals.


It is my responsibility . My commitment for you is quality assured .

Your quick success will be a testimony to MeetzMi's professionalism

Enjoy my class filling with an elation & excitement with my ultimate LOVE , - MeetzMI -

HAPPY LEARNING AND SWIMMING

Experienced Swimming Instructor  • Personal Swimming Coacher / Trainer • Water Aerobic Personal Trainer • Aquatic Fitness 

I Love Swimming & Coaching 

For more information & Inquiries 

Email :

Mitzmiswimming@gmail.com

FB Messenger 

Meetz.mi@facebook.com

Visit 

https://www.facebook.com/Meetzmiswimmimgclasspj

https://www.facebook.com/mitzswimotivation

ISport Profile

http://Meetzmi.blogspot.com http://www.isport.com/michelle-heng 

Blogger

http://mitzmiswim.blogspot.com

http://meetzmi.blogspot.com

Instagram 

@Mitzswim_Fit

#mitzswimotivation 

H/P Message 

Wechat ID :

Mochacinnocheesemi 

LINE ID :

Mochacheesemi  ( ID )

Display Name : cheesemi

Or

Meetzme_swimming ( ID )

Display Name : Mi_michelle 

Location :

Petaling Jaya , Selangor , Malaysia .

I will be able travelled to  preferred location of pool and living area of condo or house ;-

Petaling Jaya  , Selangor area of Tropicana ; Sunway Damansara ; Kota Damansara ; Damansara Perdana ; Riana Green Sunway Damansara ; Citta Damansara , SS Two ; Palm Spring Damansara ; Rymba Hill Sunway Damansara ; Casa Damansara , Casa Indah , Casa Mutiara ,  Ara Damansara , Jalan Ipoh like area of Sang Suria , Maple Condo , Bandar Sri Damansara S/D , SPK Damansara , Desa Park City , Sri Hartamas , Bangsar , Mont Kiara .