Program Descriptions

Recreation, Fitness, & Aquatic Program Descriptions:

Below you will find program descriptions for both drop-in and registered recreation programs

Aquatic:

Drop-in Aquatic Programs:

Lane Swim: All swimmers are welcome. Slow, medium, and fast lanes. Number of lanes available will be dependent on other programming in the pool.
Aquafit: AquaFit is an excellent cardio and muscle workout that is low impact and uses the water as resistance. Remember to go at your own pace, listen to your body and put in what you want out.
AquaBoot Camp: This high intensity workout will put you through the paces with a fun and interactive water workout. The program allows you to set your own personal fitness goals while working to achieve your personal best.
Aqua Cycle: Aqua cycle is an indoor cycling class that takes place in the pool. Participants use a stationary bike in 3 to 4 feet of water and pedal against the resistance of the water. The water's buoyancy helps provide support to working muscles and joints, and can be beneficial to those with limited mobility or recovering from an injury. This low impact program has a focus on cardiovascular fitness.
Deep Water Running: Deep Water Running is one of the best cardio workouts for injured runners as well as an excellent form of cross training for healthy runners. Deep water running is a great way to decrease risk of running related injuries.
Aqua Finning: Love swimming and want to try something a little different, check out this AquaFit class that incorporates fins. Participants will work in vertical, horizontal and seated positions to engage different muscle groups in the legs and core.
Deep Water Noodle: Deep Water Aqua Noodle is one of the best pool workouts you can get without swimming laps. The program will use resistance exercises with the support of a basic foam noodle.
Gentle Fit: Enjoy a lower intensity option compared to our traditional AquaFit program. This low impact workout uses the water as resistance. Remember to go at your own pace; instructors will incorporate strength work and gentle movements.
Aqua Stretch: Unwind your week with Aqua Stretch. Utilize the properties the water has to offer, see yourself stretch and gain mobility easier than on land. Aqua stretch will work your body through it's full range of motion while also incorporating some mindfulness practices.
Baby Fit: Enjoy a full body workout and some fun with your 6-20 month old baby in the pool in our Parent & Baby Aquafit class. Meet other parents, babies and enjoy the in-water exercise. Classes are 45 minutes in length and have a mixture of cardio, core and muscular endurance, all while incorporating your baby.
Parent and Tot Swim: Parents and caregivers can swim with their children in the leisure pool. It is a 2 children to 1 adult ratio and children must be within arms reach at all times. Depending on other programming pool features may not be on during this swim.
Adult and Senior Swim: This is an open swim time for adult and seniors to swim in the Leisure pool. You must be 18 years of age or older.
Family Swim: Leisure Pool will be open to families to come for a swim. There must be an adult 18 years of age or older present and in the water with young swimmers in the water. Pool admission policies apply.
Fun Swim: Shallow and Deep areas are available as well as fun pool activities. Pool admission policies apply. Please review before arrival.

Parent & Tot - Registered Lessons:

Parent / Tot and Preschool Levels

Parent and Tot levels: 4 months to 2.5 years

Tots 3: 2.5 to 3.5 years

Preschool levels: 3 up to 6 years

Quick Level Descriptions: Parent / Tot and Preschool Levels

Swim Level	Skill Highlights	Teaching Location
Parent and Tot	Parent participation required Trying out PFDs Supported floats, exploring the water	Child supported by parent.
Tots 3	Parent participation required Putting full face in water Kicking legs while assisted (on front and back)	Participants on the tot dock.
Preschool Prep	Swimmers and caregivers participate together Promote and improve independence in the water Ideal for swimmers aged out of Tots but not yet ready for Preschool A	Participants on the tot dock.
Preschool A	Full face in water for 3 seconds Assisted front and back float for 3 seconds Glides with assistance for 3 seconds	Participants on the tot dock.
Preschool B	Face in water during front float and front glide Jump in unassisted Unassisted front and back float for 3 seconds	Participants on the tot dock.
Preschool C	Face in water during 3 metre front glide unassisted 5 metre flutter kick on front and back unassisted 5 metre fitness swim, no touching down	Participants on the tot dock.
Preschool D	Glide 5 metres on front and back unassisted 3 metre front crawl with face in 7 metre fitness swim, no touching down	Participants hold onto wall.
Preschool E	Tread water for 20 seconds 5 metre front crawl and 3 metre back crawl 10 metre fitness swim, no touching down	Participants hold onto wall.
Splash Big E	Open to swimmers who are 5 years and older Successful completion of Preschool E Front and back crawl, entries and breath control	Participants hold onto wall.

Child, Youth & Adult Registered Lessons:

Swim Level	Skill Highlights
Swimmer 1	Full face in water, hold breath 5 seconds and exhale in water Jump into chest deep water unassisted Front (face in water) and back float 5 seconds unassisted Front (face in water) and back glide 3 metres unassisted
Swimmer 2	10 metre flutter kick on front, back and side unassisted 10 metre front crawl, face in, alternating arm action Jump into deep water, return to wall and exit pool unassisted
Swimmer 3	15 metre front crawl and 10 metre back crawl Whip kick in vertical position 30 seconds with aid 20 metre fitness swim, no touching down
Swimmer 4	Tread water 1 minute 5 metre whip kick on back Front crawl 25 metre, back crawl 15 metre
Swimmer 5	10 metre whip kick on back and 15 metre whip kick on front 50 metre front crawl and 25 metre back crawl Swim to Survive Standard (roll in, 1 min. tread, 50 metre swim)
Swimmer 6	50 metre front and back crawl 15 metre breaststroke drill 10 metre underwater swim to recover an object
Swimmer 7	Complete 300 metre swim workout 25 metre breaststroke 75 metre front crawl and 50 metre back crawl
Swimmer 8	50 metre breaststroke, 75 metre front and 75 metre back crawl Carry 2.3 kg (5 pound) object at surface 15 metres 100 metre timed swim (3 minutes or better)
Swimmer 9	75 metre front and back crawl, and breaststroke Support 2.3 kg (5 pound) object at surface for 1 minute 200 metre timed swim (6 minutes or better)
Swimmer 10	100 metre front and back crawl, and breaststroke Carry 2.3 kg (5 pound) object at surface for 25 metres 300 metre timed swim (9 minutes or better)

Adult Lessons:

Intro to Swimming - Adult Level 1: Are you new to swimming? Never taken lessons, or a beginner swimmer, this is the program for you. We start from the beginning and learn the basics of swimming. We will work on floats, glides and proper breathing when in the water. Our goal is to complete a 10m swim with comfort and ease.

Learn to Swim - Adult Level 2: Level 2 is for our swimmers who have already mastered the basics of floats and glides and are looking to further develop their swimming skills. In this program we will introduce and develop basic strokes such as front crawl and back crawl. We will aim for 25 to 50m swims of the core strokes by the end of the session.

Stroke Improvement - Adult Level 3: This program is for our swimmer’s who are comfortable in the water looking to improve endurance and stroke technique with fitness and technical drills. Swimmers should be confident swimming multiple lengths in one or more of the three core strokes: front crawl, back crawl and/or breaststroke.

Power Swim - Adult Level 4: This swim program is great for swimmers interested in building their endurance and technique through drills and pace/time swims. Swimmers will learn how to read a swim set and will monitor their own progress throughout each set. This is an excellent program for swimmers training for their first triathlon, looking to improve their endurance or getting back into a fitness routine.

Advanced Aquatics:

Bronze Star - 11 years and older: You are not finished swimming lessons until you're ‘bronzed.’ This pre-bronze course will get you ready for your bronze medal awards. Learning victim simulation, minor rescues, and CPR techniques are all included.

Bronze Medallion - 13 years and older: This course is the second step towards the lifeguarding certification in Canada. The award is part of the Lifesaving Society's Bronze series of awards and includes water safety, rescues, resuscitation, and an introduction to spinal injury management.

Bronze Cross - 14 years and older: Designed for lifesavers who want the challenge of more advanced training including an introduction to safe supervision in aquatic facilities. Bronze Cross is a prerequisite for all advanced training programs including National Lifeguard and Instructor certification. Includes timed 400 metre swim. Must have Bronze Medallion and Emergency First Aid.

NL - Pool (National Lifeguard) - 15 years and older: This intensive 40-hour course will train participants in advance water rescue, emergency care and aquatic supervision. Emphasis will be on accident prevention, leadership, teamwork and communication. NL is the standard lifeguarding certification across Canada. 100% attendance is mandatory to complete this course. Participants must have a valid Standard First Aid and Bronze Cross certification.

Lifesaving Assistant Instructor - 14 years and older: Through classroom learning and in-water practice, this course will prepare you to assist instructors with swim lessons. This course introduces swimming instruction and will focus on key learning such as safety, swimming skills and stroke mechanics, as well as communication and learning strategies. Must have Bronze Cross or higher to take this course.

Lifesaving Swim Instructor - 15 years and older: This course prepares the instructor to teach and evaluate the swimming strokes and related skills found in the Lifesaving Society Swim for Life program. Candidates acquire proven teaching methods, planning skills, and a variety of stroke development drills and correction techniques. Must have a valid Assistant Instructor certification. 100% attendance.

Standard First Aid - 12 years and older: Standard First Aid provides comprehensive training covering all aspects of first aid and CPR. Candidates should expect to learn legal implications of first aid, victim assessment, CPR, choking, heart attack, stroke, wounds and burns, spinal injuries, heat or cold injuries, bone and joint injuries, chest injuries, medical emergencies and what to do for external bleeding.

Lifesaving Sport:

Sea Horses: Athletes must have passed Swimmer 4 or higher. They will be working with coaches improving their endurance in running and swimming as well as improving their boarding technique. Athletes must be comfortable swimming 50m nonstop and treading water for 30 seconds. No previous Lifesaving Sport training needed.

Surfers: Athletes must be able to swim 100m (4 lengths of the Centennial Pool) with proper front crawl nonstop and tread water for 2 minutes. To enter this level, athletes that are 9 and 10 years of age and parents should have a conversation with the Coaches prior to registration.

Junior Squad: Athletes must be able to swim 300m with proper front crawl nonstop and tread water for 5 minutes. Athletes will be challenged to improve their training and improve their race results. Coaches, parents, and athletes should have a conversation prior to registration.

Competitive Squad: This program is for young athletes ready to commit to training on a regular basis. Athletes will be swimming 8 to 10 km per week and focusing on getting stronger and faster in both their swimming, running and transitions. Athletes must be 14 years of age with a Bronze Medallion. Please talk to the chat Head Coach before registering to confirm level.

Fitness:

Restorative Classes:

Sculpt & Tone – Increase strength, improve flexibility, and enhance alignment in this Pilates inspired low-impact, full-body workout. Focused movements and mindful breathing support better posture, balance, and core stability. Suitable for all fitness levels.
Flex & Relax – Improve upon your strength, flexibility, and balance through gentle flows and guided breathing through a yoga inspired class. This class focuses on foundational poses and proper alignment to help you feel centred and strong. Welcoming to all levels.

Stroller Fit – Reconnect with your body and your baby in this gentle, energizing class designed for postnatal parents. Enjoy guided walks around the indoor track, light resistance training in the gym, and special moments of baby interaction. It’s a great way to rebuild strength, boost your energy, and meet other parents, all in a welcoming, supportive environment.

Stretch & Stillness – Reconnect with your body in this 30-minute class through a mindful blend of stretching, stability, and breathing. Stretch & Stillness offers the space to realign, reset, and re-energize, helping you move with greater ease and release tension. This class is suitable for all fitness levels.

Active-Ager & Beginner Classes:

Prime Motion – A gentle, full-body workout designed to support strength, flexibility, balance, and heart health. This low-impact class combines light cardio, resistance training, balance and mobility work. Ideal for those new to fitness, looking to maintain mobility, and active agers.

Strong & Steady – Stay strong, mobile, and energized with this low-impact, functional workout designed to support everyday movement and overall wellness. This class focuses on fall prevention and safe movement through a combination of proper body mechanics, balance training and mobility exercises. It’s designed to build confidence, improve stability and support recovery while reducing the risk of injury.

Talk & Trek - Enjoy movement and meaningful connection! Spend 30 minutes walking on the indoor track, followed by 30 minutes of socializing with fellow participants. Once a month, join in on a short expert-led discussion covering valuable topics to support your health and well-being.

Strength & Cardio Classes:

Power Through – Be ready to get your sweat on! This high-intensity class incorporates cardiovascular exercise, strength training and plyometric exercises to challenge your entire body. Be ready to work hard and feel the burn in this energizing class. Pulse & Power is designed for intermediate to advanced participants, with modifications provided by the instructor as required to support beginners.

Bootcamp – Challenge your whole body with this dynamic circuit-style workout in the gymnasium! Using a variety of equipment such as battle ropes, plyo boxes and so much more. You’ll rotate through stations that build strength, endurance, and agility. All fitness levels are welcome; modifications will be provided by the instructor as required.

15/15/15 – If you’re looking for variety, this is the class for you! Start the class with 15 minutes of cardio, followed by 15 minutes of strength training, finishing with 15 minutes of stretching. All fitness levels are welcome.

Wildcard Workout – Do you like surprises? Every class brings something new, an ever-changing combination of core, strength, cardio, flexibility and mobility exercises. The instructor utilizes new formats, moves and equipment each session to keep your body guessing and your mind engaged. All fitness levels welcome, come ready for anything!

Half-hour Hustle – Short on time, big on impact. This fast-paced 30-minute class targets specific muscle groups each session using a variety of equipment and training styles. Don’t let the duration fool you, this workout is designed to make you sweat, push your limits, and have you feeling strong and accomplished.

Resistance & Toning Classes:

Total Strength – Build muscle, enhance overall strength, and move with confidence in this comprehensive full-body workout. You'll use a wide range of strength training equipment to target all major muscle groups in a supportive, instructor-led environment. Modifications and options are available to suit all fitness levels.

Body Strong – Build total-body strength, stability and endurance using just your body and functional equipment, no dumbbells required. This dynamic workout features body weight exercises and uses a variety of equipment to challenge your muscles and improve mobility. Open to all fitness levels.

Lift Lab – Ready to lift? This strength-focused class introduces compound movements using mini barbells and plates, as well as other equipment, with an emphasis on proper technique and form. Build power, confidence, and skill in a supportive gym setting, perfect for all experience levels.

Align Fit - Strengthen your foundation from the inside out! This 30-minute class targets the glutes, hips, back, shoulders, and core through a mindful mix of bodyweight exercises, resistance training, and dynamic mobility work. Expect intentional movement and exercises designed to improve posture, stability, and functional strength. Align Fit helps you feel strong in your body. Suitable for all fitness levels, this class is perfect for those looking to fit in a quick workout over their lunch break.

Cardio Classes:

HIIT – (High Intensity Interval Training) A fast-paced, full-body workout with bursts of intense effort and quick recovery, all packed into 30 minutes. This interval training class is designed to improve cardiovascular health, build endurance, agility and speed. Every class is high energy, calorie burning and scalable for all fitness levels.

Step – Boost your cardio, tone muscles, and improve coordination in this fun, music-driven workout using an aerobic step as your base. With energizing rhythms and easy-to-follow choreography, this class keeps you moving and motivated. All fitness levels are welcome. Step in and feel the beat!

Cardio Boxing – Punch, sweat, and energize your workout with this high-intensity class that blends boxing-inspired moves with fast-paced cardio. You'll build strength, improve endurance, and boost coordination all while having fun and letting off steam. No experience or equipment needed, just bring your energy and get ready to move! All fitness levels are welcome.

Dance Fit – Get your feet moving to the beat with this dance-inspired workout! With a party-like atmosphere and upbeat music, you’ll groove your way through fun, easy-to-follow moves. No equipment or experience needed, just bring your dancing shoes and get ready to smile, laugh, sweat, and shine!

Cycle – Get ready to ride! This indoor cycling class combines hills, sprints, and interval training to build endurance, torch calories, and keep you motivated every step of the way. With powerful music and dynamic instructor-led drills, you’ll stay focused, challenged, and fully immersed from start to finish. Whether you're hopping on the bike for the first time or you're a seasoned rider, this class meets you where you are.

Glow Cycle – Turn down the lights and turn up the energy! Glow cycle is a high energy indoor ride featuring heart pumping music, low lighting, and glowing vibes. Sweat, shine and ride to the rhythm in this all-levels class designed to energize your body and uplift your mood.

Express Cycle - Get in, get sweaty, and get out! This high-energy 30-minute indoor cycling class is designed for maximum impact in minimal time. Perfect for busy schedules, Express Cycle delivers a fast-paced cardio workout that boosts endurance, burns calories, and strengthens your lower body. Set to motivating music and led by an enthusiastic instructor, you'll power through hills, sprints, and intervals that leave you feeling accomplished and energized. All fitness levels welcome, just bring your water bottle and get ready to ride!

Recreation:

Sports:

Drop-in Sports:

Drop-in Pickleball - Experience the fun and fast-paced world of pickleball in this drop-in style program. Combining elements of tennis, badminton, and table tennis, pickleball is a paddle sport played with a perforated ball and a net. No registration is required, just show up and play! If a specific age group or skill level applies to a particular drop-in time, it will be clearly indicated on the schedule.

Drop-in Basketball - Shooting hoops and getting active! Basketball is a high-energy sport that offers great exercise with minimal equipment. This casual drop-in session is perfect for anyone looking to move, play, and have fun. No registration is required, just show up and play! If a specific age group or skill level applies to a particular drop-in time, it will be clearly indicated on the schedule.

Drop-in Badminton - Enjoy a fun and active badminton program! This engaging sport promotes hand-eye coordination, agility and provides plenty of enjoyment. No registration is required, just drop in and play! If a specific age group or skill level applies to a particular drop-in time, it will be clearly indicated on the schedule.

Drop-in Volleyball - Bump, set, spike! This casual, drop-in volleyball program is perfect for anyone looking to enjoy the game without the commitment of a league. Whether you're a seasoned player or just starting out, all skill levels are welcome. Teams are formed on the spot, and the focus is on fun, fitness, and friendly competition. No registration required, just bring your energy and enthusiasm! If a specific age group or skill level applies to a particular drop-in time, it will be clearly indicated on the schedule.