Registered Programs
Scared Stiff Adult
Teens and adults who are uncomfortable in the water but who still want to learn to swim will gain more confidence in a friendly supportive atmosphere. You will explore skills such as movement in the water, breath control and submersion. Use new pieces of equipment to try front and back floats.
Adult 1
Teens and adults alike will develop water confidence and smooth, strong strokes to use for lane swimming or be fit enough for the beach. This beginning swimming level will work you on safe entries, exits and moving through the water. When ready you will do floats, glides and kicking on your front and back without assistance. You will even explore jumping into deep water and treading water with a PFD on. Fitness drills suitable for your skill level will increase your strength and endurance.
Adult 2
Teens and adults alike will develop water confidence and smooth, strong strokes to use for lane swimming or be fit enough for the beach. Here you will explore new skills like handstands, front somersaults, standing dives, forward rolls and "˜tuck' jumps. Interval and sprint training will help you master your newly developed front crawl and back crawl skills. Let your instructor know the skills you would like to work on.
Adult 3
Teens and adults alike will develop water confidence and smooth, strong strokes to use for lane swimming or be fit enough for the beach. Now it's time to master your lifesaving kicks and swimming strokes. With the interval training and sprint racing drills you will work on a 300 metre endurance workout. Shallow dives, stride jumps and compact jumps put some spice into class, along with underwater swims to recover objects, and underwater back somersaults.
Drop In Programs
Fountain Park Recreation Centre has the drop in fitness class to suit you. You can view our Winter Fitness Schedule (527 KB), Lane Swim Schedule (421 KB) (January 3 to March 25, 2012) here and the Drop In Fitness Class Descriptions (339 KB) to find the right class and time for you. Last updated January 17, 2012.
Fitness Conditioning
A swimming based program which focuses on building fitness through interval training. The program is for people who can swim at least 25 metres (one lane of the pool), are not afraid in deep water and would like to:
- Improve their general health and fitness with exercise that is easy on the body
- Improve swimming techniques for recreational swimming
- Improve & build skills for participation in Triathlon events or Masters Swimming
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Conditioning Sessions are held
Mondays and Wednesdays:
Tuesday and Thursday:
Fridays:
Sundays: |
8 p.m. - 9 p.m. and 9 p.m. - 10 p.m.
8 a.m. - 9 a.m.
8 p.m. - 9 p.m.
9 a.m. - 10 a.m. |
Please Note - This is a drop in program for regular admission cost.
Try one of these workouts:
Beginner Fitness Swim
Total 1000m
Warm up (200m)
Easy 50m flutter kick front
100m easy swim of your choice
50m flutter kick back
Rest as necessary between sets
Main Set (600m) Pyramid Swim
50m Front Crawl
75m Back Crawl
100m Breaststroke
150m Front Crawl
100m Breaststroke
75m Back Crawl
50m Front Crawl
*If rest is needed, try to do so between stroke changes
Try a moderate pace. Increase your intensity (if desired) towards the 150m section of your swim. Continue to concentrate on your form as you increase intensity.
Cool Down (200m)
Easy 50m whip kick back
100m easy swim of your choice
50m whip kick front
Intermediate Fitness Swim
Total 2200m
Warm up (300m)
6x50m easy swim choice drills (300m)
2x50m flutter kicking on your side
2x50m front crawl swim emphasis on high elbows
50m front crawl fingertip drag
50m front crawl easy swim
Main Set (1100m)
10x50m stroke choice as 25m hard, 25m easy
Rest for 25 seconds after each 50m set
2x50m easy swim choice
5x100m stroke choice - accelerating (rest 0:30)
Start each 100 at a moderate pace, and increase the effort level
until it becomes challenging and difficult for the last 25m.
DO NOT let your technique fall apart as you go faster.
If that happens, back off on the pace until you get your stroke back under control. Try to make the last 100m as hard or harder than the first one.
Cool Down (500m)
500m easy swim, your choice of stroke
Registration Information | 
