SWIMMER 5

These swimmers will master shallow dives, cannonball entries, eggbeater kicks, and in-water backward somersaults. They'll refine their front and back crawl over 50 m swims of each, and breaststroke over 25 m. Then they'll pick up the pace in 25 m sprints and two interval training bouts: 4 x 50 m front or back crawl; and 4 x 15 m breaststroke.

1. Shallow dive into deep water
2. Tuck jump (cannonball) into deep water
3. Jump entry into deep water, and tread 2 min.
4. Stationary eggbeater kick 30 sec.
5. Back somersault (in water)
6. Roll entry into deep water, tread 90 sec. and swim 75 m
7. Breaststroke 25 m
8. Front crawl and back crawl 50 m each
9. Head-up front crawl 10 m
10. Interval training: 4 x 50 m front or back crawl with 30 sec. rests
11. Interval training: 4 x 15 m breaststroke with 30 sec. rests
12. Sprint front crawl and back crawl 25 m each
13. Water Smart messages: Swim with a Buddy; Wear a Lifejacket; Check the Ice; Swim to Survive

SWIMMER 6

These advanced swimmers will rise to the challenge of sophisticated aquatic skills including stride entries, compact jumps and lifesaving kicks like eggbeater and scissor kick. They'll develop strength and power in head-up breaststroke sprints over 25 m. They'll easily swim lengths of front crawl, back crawl, and breaststroke, and they'll complain about the 300 m workout.

1. Stride entry into deep water
2. Compact jump into deep water
3. Legs-only surface support 45 sec.
4. Swim underwater 10 m to recover object
5. Eggbeater kick on back 15 m
6. Scissor kick 15 m
7. Breaststroke 50 m
8. Front crawl and back crawl 100 m each
9. Head-up swim 25 m
10. Interval training: 4 x 25 m breaststroke with 30 sec. rests
11. Sprint breaststroke 25 m
12. Workout 300 m:
    50 m warm-up (choice of strokes)
    4 x 25 m front crawl with 15 sec. rests
    4 x 25 m back crawl with 15 sec. rests
    50 m cool-down (choice of strokes)
13. Water Smart messages: Swim with a Buddy; Wear a Lifejacket: Check the Ice; Swim to Survive

Class Length: 45 min.

Dates: Monday through Friday for 2 weeks.