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

Class Length: 45 min.

Dates: Monday through Friday for 2 weeks.