Intense Aqua- Thursdays An intense aqua workout with interval training, plyometrics, and power moves to improve cardiovascular fitness, muscular endurance, strength, and flexibility. This is a fast-paced, low-impact workout that takes pressure off your joints, bones, and muscles. The water offers a natural resistance; this, combined with a few provided tools, will help strengthen your muscles.

Level 1 Introduction to Water Skills (Ages 5+) Prerequisite: Students must be at least 6 years old Learn water safety awareness and basic aquatic skills Skill development includes: Blow bubbles and submerge face, Float on front and back with support, Swim on front and back with support, Basic water safety rules.40 Minute Lesson

Level 3 Stroke Development (Age 7+) Prerequisite: Students must have completed Level 2 or have equivalent skills. Level 3 will build on Level 2 skills by providing additional guided practice in deeper water with increased distance and times. Skill development includes: Jump into deep water & tread water 30 seconds, Diving from a sitting and kneeling position, Rotary breathing, Front crawl, back crawl, elementary backstroke, sidestroke 15 yards, Swim using the dolphin kick for 3-5 body lengths. 40 Minute Lesson

Level 5 Stroke Refinement (Age 9+) Prerequisite: Students must have completed Level 4 or have equivalent skills. Students refine performance of all aquatic strokes and increase endurance. Skill development includes: Perform a long shallow dive, Perform tuck and pick surface dives, Perform flip turns, Swim front crawl and elementary backstroke for 50 yards, Swim butterfly, back crawl, breaststroke, and sidestroke for 25 yards. 40 Minute Lesson

Preschool 1 (Ages 4 –5) Introduction to Water Skills There are no prerequisite skills for this class. Preschool swimmers learn to feel comfortable in the water and enjoy the water safely. Fundamental aquatic skills are taught to develop good swimming habits and safe practices in and around the pool. Water safety, lifejacket use, and development of safe practices around the water. Skill development includes: Blow bubbles and submerge face, Float on front and back with support, Basic water safety rules. 35 Minute Lesson

Preschool 2 (Ages 4 –5) Fundamental Aquatic Skills Prerequisite: Students must have completed Preschool Level 1, practice skills independently or have equivalent skills. Children will build upon previous skills learned. Water safety, lifejacket use, and development of safe practices around the water. Skill development includes: Submerge the entire head, Float and glide on front and back, Swim on front 3 body lengths, Roll over front to back, back to front. 35 Minute Lesson

Preschool 3 (Ages 4 –5) Stroke Development Prerequisite: Students must have completed Preschool Level 2, ready to learn and practice skills independently or have equivalent skills. Children will build on skills learned in Preschool Level 2 through additional practice with increased emphasis on distance, times and deeper water. Continuation of water safety, lifejacket use, and development of safe practices around the water. Skill development includes: Jump into deep water, Submerge and retrieve an object, Swim front crawl and back crawl for 5 body lengths, Tread water, survival float and back float for 15 seconds. 35 Minute Lesson

Water Exercise Class This is an interval-based workout that will combine basic water weights and noodles for strength building, mixed with cardio moves to elevate the heart rate and burn fat. The class fits anyone’s fitness level, beginner to advanced. You pick the intensity of the workout that best fits your level. You can tone up and burn fat faster with water exercise, because the water provides a resistance that is up to 12 times that of floor exercise. It’s also much easier on the joints because there’s very little impact. Pick as many classes that fit into your schedule and come out for some good, clean fun and burn up to 525 calories during one class. W-M High School Pool Door # 1