Baseline fitness assessment where students swim 100 metres continuously using any stroke to establish current swimming endurance and set improvement targets

Individual timed swimming assessment over 100m where students demonstrate pacing strategy and establish baseline performance data for tracking improvement

Extended distance swimming challenge where students apply pacing strategies over 20 minutes to achieve personal distance targets through smart energy management

Self-directed distance challenge where students kick as far as possible in 20 minutes, choosing their own technique, pacing strategy, and rest periods to achieve personal targets.

Structured cool-down activity where students swim four 25-metre lengths at easy pace with stroke choice, focusing on technique quality and physical recovery

Students practice three types of active rest techniques during swimming to maintain movement while recovering, learning to rest without stopping completely

Structured interval training set alternating between high-intensity and recovery swimming to develop cardiovascular fitness

Progressive medley sets swimming 25m of each stroke in rotation with managed rest periods

Swimming continuous distances while wearing clothing to simulate real-world emergency conditions

Students swim repeated intervals wearing t-shirts to experience increased resistance and develop water safety awareness

Team relay combining diving starts from chosen position level with swimming to apply diving skills in competitive yet technique-focused format

Gentle swimming warm-up where students complete 100m (4 x 25m) using stroke of choice at easy, comfortable pace to prepare muscles and cardiovascular system for lesson activities

Structured interval swimming set alternating between fast-paced efforts and easy recovery lengths to develop fitness and pacing awareness

Progressive diving practice moving from sitting to crouching to standing positions using a five-step technique sequence for safe, controlled entries

Students learn to accurately measure their resting heart rate and understand cardiovascular response to exercise through guided practice and data collection

Teaching students to accurately measure their own heart rate using manual pulse-taking techniques

A structured swimming training session using interval training principles with multiple strokes, varied rest periods, and different intensity levels to develop cardiovascular fitness, pacing strategies, and stroke versatility

Swimmers complete timed intervals using kickboards to isolate and develop leg strength, practicing work:rest ratios fundamental to interval training

A progressive warm-up activity using kickboards to develop leg strength, body position, and stroke-specific kick technique while gradually increasing heart rate

Structured warm-up emphasising lane etiquette while preparing the body physiologically for higher intensity swimming

Structured swimming practice focusing on proper lane discipline, spacing, and pool safety protocols through guided repetitions

Peer assessment activity where swimmers recognise positive training behaviours including etiquette, encouragement, and technique within their lanes

Teaching students the essential rules and protocols for safe and efficient lane swimming in shared pool spaces

Focused practice of different stroke-specific kicking techniques (flutter kick, breaststroke kick) with immediate teacher feedback and self-assessment opportunities.