Program Descriptions
Aqua Zumba®
Perfect For those looking to make a splash by adding a low-impact, high-energy aquatic exercise to their fitness routine. Aqua Zumba® blends the Zumba® philosophy with water resistance, for one pool party you shouldn’t miss! There is less impact on your joints during an Aqua Zumba® class so you can really let loose. Water creates natural resistance, which means every step is more challenging and helps tone your muscles.
Aquacise
Aquacise is a fun, energizing, Group Exercise Class that combines easy to follow water-based exercises. Ideal for all ages, abilities, fitness, health, & wellness levels. Classes use the water's natural resistance with equipment options to help adjust your workout intensity, improving cardiovascular health, strength, endurance, flexibility, and mobility. If you are looking to improve or maintain fitness goals, recovering from injury, or just want to have a great time in the water, this class is for you. Aquacise is perfect for non-swimmers and swimmers alike incorporating shallow and deep-water options that are gentle on joints due to the therapeutic benefits of water buoyancy, making this a unique and self-paced workout experience.
Aquatic Stretching
Aquatic Stretching is for all abilities and fitness levels. It is an ideal class for those that are recovering from injury, have limited mobility, damaged joints from old injuries, medical conditions that affect the joints or for anyone looking to improve their flexibility. This class is conducted in our warm swirl pool which helps relax muscles, increase circulation and reduces muscle tension. Our routine incorporates both bodyweight stretches and equipment-enhanced stretches to deepen our routine.
Preschool 1 (Ages 3-6)
We encourage the parent to participate until their child lets them know they can do it themselves. These preschoolers will have fun learning to get in and out of the water. We'll help them jump into chest-deep water. They'll try floats on their front and back, and glides on their back while wearing a Personal Flotation Device. They'll learn to get their face wet and blow bubbles underwater.
- Enter and exit shallow water (assisted)
- Jump into chest-deep water (assisted)
- Face in water
- Blow bubbles in water
- Float on front and back (3 sec. each) assisted
- Safe movement in shallow water wearing PFD
- Glide on front and back (3 m each) assisted
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Water Smart messages: Within Arms' Reach; Wear a Lifejacket
Preschool 2 (Ages 3-6)
These preschoolers learn to jump into chest-deep water by themselves, and get in and get out wearing a Personal Flotation Device. They'll submerge and exhale underwater. While wearing a Personal Flotation Device, they'll glide on their front and back.
- Enter and exit shallow water wearing PFD
- Jump into chest-deep water
- Submerge
- Submerge and exhale 3 times
- Float on front and back (3 sec. each) wearing PFD or with buoyant aid
- Roll laterally front to back and back to front, wearing PFD
- Glide on front and back (3 m each) wearing PFD or with buoyant aid
- Flutter kick on back with buoyant aid 5 m
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Water Smart messages: Within Arms' Reach; Wear a Lifejacket
Preschool 3 (Ages 3-6)
These youngsters will try both jumping and a side roll into deep water while wearing a Personal Flotation Device. They'll recover objects from the bottom in waist-deep water. They'll work on kicking and gliding through the water on their front and back.
- Jump into deep water wearing PFD, return and exit
- Sideways entry wearing PFD
- Hold breath underwater 3 sec.
- Submerge and exhale 5 times
- Recover object from bottom in waist-deep water
- Back float; roll to front; swim 3 m
- Float on front and back 5 sec. each
- Roll laterally front to back and back to front
- Glide on front and back 3 m each
- Flutter kick on back 5 m
- Flutter kick on front 5 m
- Water Smart messages: Within Arms' Reach; Wear a Lifejacket
Swimmer 1 (Ages 5-14)
These beginners will become comfortable jumping into water with and without a Personal Flotation Device. 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.
- Enter and exit shallow water
- Jump into chest-deep water
- Jump into deep water wearing PFD
- Tread water 30 sec. wearing PFD
- Hold breath underwater 5 sec.
- Submerge and exhale 5 times
- Open eyes underwater
- Float on front and back 5 sec. each
- Roll laterally front to back and back to front
- Glide on front, back and side 3 m each
- Flutter kick on front and back 5 m each
- Front crawl 5 m wearing PFD
- Water Smart messages: Swim with a Buddy; Wear a Lifejacket; Check the Ice; Swim to Survive
Swimmer 2 (Ages 5-14)
These beginners will become comfortable jumping into water with and without a Personal Flotation Device. 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.
- Enter and exit shallow water
- Jump into chest-deep water
- Jump into deep water wearing PFD
- Tread water 30 sec. wearing PFD
- Hold breath underwater 5 sec.
- Submerge and exhale 5 times
- Open eyes underwater
- Float on front and back 5 sec. each
- Roll laterally front to back and back to front
- Glide on front, back and side 3 m each
- Flutter kick on front and back 5 m each
- Front crawl 5 m wearing PFD
- Water Smart messages: Swim with a Buddy; Wear a Lifejacket; Check the Ice; Swim to Survive
Swimmer 3 (Ages 5-14)
These junior swimmers will dive and do in-water front somersaults. Their new bag of tricks includes handstands and completion of the Canadian Swim to Survive® standard. They'll work on 10-15 m of front crawl, back crawl and whip kick. Flutter kick interval training increases to 4 x 25 m.
- Kneeling dive into deep water
- Forward roll entry into deep water
- Tread water 30 sec.
- Handstand in shallow water
- Front somersault (in water)
- Jump into deep water, tread 30 sec. and swim / kick 25 m
- Flutter kick on back 5 m; reverse direction and flutter kick on front 5 m
- Flutter kick on front 5 m; reverse direction and flutter kick on back 5 m
- Whip kick on back 10 m
- Front crawl and back crawl 15 m each
- Interval training: 4 x 15 m flutter kick with 20 sec. rests
- Water Smart messages: Swim with a Buddy; Wear a Lifejacket; Check the Ice; Swim to Survive
Swimmer 4 (Ages 5-14)
- Standing dive into deep water
- Tread water 1 min.
- Swim underwater 5 m
- Canadian Swim to Survive Standard: Roll entry into deep water, tread 1 min. and swim 50 m
- Whip kick on front 15 m
- Breaststroke arms drill 15 m
- Front crawl and back crawl 25 m each
- Interval training: 4 x 25 m front or back crawl with 20 sec. rests
- Sprint front crawl 25 m
Swimmer 5 (Ages 5-14)
- Shallow dive into deep water
- Tuck jump (cannonball) into deep water
- Jump entry into deep water, and tread 2 min.
- Stationary eggbeater kick 30 sec.
- Back somersault (in water)
- Roll entry into deep water, tread 90 sec. and swim 75 m
- Breaststroke 25 m
- Front crawl and back crawl 50 m each
- Head-up front crawl 10 m
- Interval training: 4 x 50 m front or back crawl with 30 sec. rests
- Interval training: 4 x 15 m breaststroke with 30 sec. rests
- Sprint front crawl and back crawl 25 m
Swimmer 6 (Ages 5-14)
- Stride entry into deep water
- Compact jump into deep water
- Legs-only surface support 45 sec.
- Swim underwater 10 m to recover object
- Eggbeater kick on back 15 m
- Scissor kick 15 m
- Breaststroke 50 m
- Front crawl and back crawl 100 m each
- Head-up swim 25 m
- Interval training: 4 x 25 m breaststroke with 30 sec. rests
- Sprint breaststroke 25 m
- 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)
Adult 1 (Age 13+)
You'll work towards a 10-15 m swim on your front and back. You'll do jump entries from the side and recover an object from the bottom in chest-deep water. Improve your fitness and your flutter kick with 4 x 9-12 m interval training.
- Enter and exit shallow water
- Jump into deep water, return and exit
- Sideways entry wearing PFD
- Tread water 30 sec. wearing PFD
- Hold breath underwater 5-10 sec.
- Submerge and exhale 5-10 times
- Open eyes underwater
- Recover object from bottom in chest-deep water
- Wearing PFD, jump into deep water, tread 30 sec. and swim / kick on back 5-10 m
- Float on front and back
- Roll laterally front to back and back to front
- Glide on front, back and side 3-5 m each
- Flutter kick on front, back and side 10-15 m each
- Whip kick in vertical position with PFD 15-30 sec.
- Front crawl or back crawl 10-15 m
- Interval training: 4 x 9-12 m flutter kick with 10-15 sec. rests
- Water Smart messages: Swim with a Buddy; Wear a Lifejacket; Check the Ice; Swim to Survive; Within Arms' Reach
Adult 2 (Age 13+)
Kick it up a notch working on two interval training workouts of 4 x 25 m kicking and front or back crawl. You'll be able to perform dive entries and demonstrate breaststroke arms and breathing over 10-15 m. You'll be supporting yourself at the surface for 1-2 minutes, and showing off your handstands in shallow water.
- Standing dive into deep water
- Forward roll entry into deep water with and without PFD
- Tuck jump (cannonball) into deep water
- Tread water 1- 2 min.
- Handstand in shallow water
- Front somersault (in water)
- Swim underwater 5-10 m
- Canadian Swim to Survive Standard: Roll entry into deep water, tread 1 min. and swim 50 m
- Flutter kick on back 5 m; reverse direction and flutter kick on front 5 m
- Flutter kick on front 5 m; reverse direction and flutter kick on back 5 m
- Whip kick on back 10-15 m
- Whip kick on front 10-15 m
- Breaststroke arms drill 10-15 m
- Front crawl and back crawl 25-50 m each
- Interval training: 4 x 25 m flutter kick with 15-20 sec. rests
- Interval training: 4 x 25 m front or back crawl with 15-20 sec. rests
- Sprint front crawl 25 m
- Water Smart messages: Swim with a Buddy; Wear a Lifejacket; Check the Ice; Swim to Survive; Within Arms' Reach
Parent & Tot (Age 3-36 months)
Spend quality time with your child while you both have fun and learn and socialize. Through structured in-water interaction between parent and child, we stress the importance of play in developing water-positive attitudes and skills. We provide Lifesaving Society Water Smart® tips on keeping your child safe in any aquatic setting. Certified instructors provide guidance and answers to your questions.
Preschool (Ages 3-5)
Give your child a head start on learning to swim. The Lifesaving Society Preschool Program develops an appreciation and healthy respect for the water before these kids get in too deep.
In our basic aquatic progressions we work to ensure 3 to 5-year olds become comfortable in the water and have fun acquiring and developing a foundation of water skills. We incorporate Lifesaving Society Water Smart® education in all Preschool levels.
We've organized the content of each level like this:
- Entries and exits
- Surface support
- Underwater skills
- Swim to Survive® skills
- Movement / Swimming skills
- Fitness
As an integral part of the Swim for Life® program, Water Smart education provides information and experiences that helps participants make smart decisions when in, on and around water and ice.
Youth (Ages 5-10)
The Lifesaving Society's 6-level Swimmer program makes sure your children learn how to swim before they get in too deep. Swimmer progressions accommodate children 5 years and older including absolute beginners as well as swimmers who want to build on the basics.
We stress lots of in-water practice to develop solid swimming strokes and skills. We incorporate Water Smart® education in all levels.
We've organized the content of each level like this:
- Entries and exits
- Surface support
- Underwater skills
- Swim to Survive® skills
- Movement / Swimming skills
- Fitness
As an integral part of the Swim for Life® program, Water Smart education provides information and experiences that helps participants make smart decisions when in, on and around water and ice.
Teens (Ages 11-17)
Whether you're just starting out or just want help with your strokes, our program is for the young at heart - no matter what your age. Set your own goals. Work with certified instructors to learn to swim, or improve your current swimming ability and water fitness. You won't be going to the Olympics, but you'll develop water confidence and smooth recognizable strokes good enough for lane swimming and fit enough for the beach. We incorporate Lifesaving Society Water Smart® education in all Adult levels.
We've organized the content of each level like this:
- Entries and exits
- Surface support
- Underwater skills
- Swim to Survive® skills
- Movement / Swimming skills
- Fitness
As an integral part of the Swim for Life® program, Water Smart education provides information and experiences that helps participants make smart decisions when in, on and around water and ice.
Adults (Age 18+)
Whether you're just starting out or just want help with your strokes, our program is for the young at heart - no matter what your age. Set your own goals. Work with certified instructors to learn to swim, or improve your current swimming ability and water fitness. You won't be going to the Olympics, but you'll develop water confidence and smooth recognizable strokes good enough for lane swimming and fit enough for the beach. We incorporate Lifesaving Society Water Smart® education in all Adult levels.
We've organized the content of each level like this:
- Entries and exits
- Surface support
- Underwater skills
- Swim to Survive® skills
- Movement / Swimming skills
- Fitness
As an integral part of the Swim for Life® program, Water Smart education provides information and experiences that helps participants make smart decisions when in, on and around water and ice.