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

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

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

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

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

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

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

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

Structured peer assessment activity where students nominate lane partners for positive behaviours and reflect on personal learning and challenge

Structured swimming training set alternating different strokes with timed rest periods to develop cardiovascular fitness and stroke technique

Complete competitive race start practice combining dive entry, underwater phase, breakout timing, and transition to swimming stroke

High-intensity sprint swimming intervals with extended rest periods, combined with heart rate monitoring to understand cardiovascular response to maximum effort

Progressive practice of underwater somersault rotation technique in stationary position to build confidence and body control

Students practice perfect streamline position from seated poolside entry, competing to achieve the longest underwater glide distance

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

Students execute their own pre-planned warm-up independently in the pool, demonstrating responsibility and ownership of their learning journey

Apply tumble turn technique in continuous swimming sets to develop consistency, confidence, and integration of turns into real swimming contexts