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

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

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

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

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.

5-minute practice swim where students test their sustainable pace and self-assess effort level on a 1-10 scale to develop pacing awareness

Students work in small groups to deliver structured warm-up sections, developing leadership and communication skills while preparing for swimming training

Progressive swimming workout building from short to long distances then back down, developing stamina and pace control

A structured cool-down combining easy-pace swimming across multiple strokes with in-water stretching and guided reflection to facilitate physical recovery and cognitive processing of learning

Progressive practice of streamline push-offs from the wall, focusing on body position, power generation, and glide distance maximization

Students practice adapting swimming stroke technique to cope with increased resistance, learning to modify stroke length, breathing patterns, and rhythm