SWIMMER 1

These beginners will become comfortable jumping into water with and without a lifejacket. They'll learn to open their eyes, exhale and hold their breath underwater. They'll work on floats, glides and kicking through the water on their front and back.

1. Enter and exit shallow water
2. Jump into chest-deep water
3. Jump into deep water wearing PFD
4. Tread water 30 sec. wearing PFD
5. Hold breath underwater 5 sec.
6. Submerge and exhale 5 times
7. Open eyes underwater
8. Float on front and back 5 sec. each
9. Roll laterally front to back and back to front
10. Glide on front, back and side 3 m each
11. Flutter kick on front and back 5 m each
12. Front crawl 5 m wearing PFD
13. Water Smart messages: Swim with a Buddy; Wear a Lifejacket; Check the Ice; Swim to Survive

SWIMMER 2

These advanced beginners will jump into deeper water, and learn to be comfortable falling sideways into the water wearing a lifejacket. They'll be able to support themselves at the surface without an aid, learn whip kick, swim 10 m on their front and back, and be introduced to flutter kick interval training (4 x 5 m).

1. Jump into deep water, return and exit
2. Sideways entry wearing PFD
3. Tread water 15 sec.
4. Recover object from bottom in chest-deep water
5. Wearing PFD, jump into deep water, tread 30 sec. and swim / kick 15 m 
6. Flutter kick on front, back and side 10 m each
7. Whip kick in vertical position 30 sec. with aid
8. Front crawl and back crawl 10 m each
9. Interval training: 4 x 5 m flutter kick with 20 sec. rests
10. Water Smart messages: Swim with a Buddy; Wear a Lifejacket; Check the Ice; Swim to Survive

Class Length: 30 min.