Recreation Center Alan Salemi, Director of Aquatics Janice Fifer, Assistant Director of Aquatics

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1 A Q U A T I C S Fall 2007 Recreation Center Alan Salemi, Director of Aquatics Janice Fifer, Assistant Director of Aquatics The Rhode Island College Aquatics program offers swimming instruction for all ages, aquatic exercise and special events. There is an abundance of lap swimming and recreational time available. All activities (except trips) are conducted in the Recreation Center s 5-Lane, 25-yard L shaped, indoor heated swimming pool. Separate men s and women s locker, steam, and sauna rooms are available. Programs and Special Events: Swimming Instruction Aquatic Fitness Classes Lifeguard Training Inner Tube Water Polo Canoe Trip Winter Pool Party S.C.U.B.A. Diving Kayaking Most programs are free. Some are available on a drop-in basis, many require prior registration and a few require payment of a fee at the time of registration. Please refer to program descriptions for dates and fee information. Space in most programs is limited. Please register early. Pool Hours Monday Tuesday Wednesday Thursday Friday Saturday Sunday 7 a.m p.m. 8 a.m p.m. 7 a.m p.m. 8 a.m p.m. 7 a.m. - 4 p.m. 8 a.m p.m. 5 p.m p.m. During these times certain areas of the pool may be restricted to instructional and fitness program use. Note: Our fall program has been divided into two sessions. classes will begin on or after Sept. 10. I classes begin on or after Oct. 29. Programs that require prior registration are marked with an asterisk. (*). Registration for Children's Swimming Instruction will begin on Sept. 5. Classes begin on Sept. 10. Registration for begins Sept. 5. Registration for I begins Oct. 22. Special accommodations for the disabled may be made possible if requested 72 hours in advance. The Recreation Center management reserves the right to change and/or cancel scheduled programs and activities due to special events, emergencies, or for insufficient participation/registration.

2 Aquatic Fitness Programs Swimming Swim and Stay Fit Swimming laps is a wonderful way to achieve and maintain cardiovascular fitness. Whether swimming is your only aerobic exercise or part of a cross-training program, recording your mileage on the chart in the pool area will help you see your progress and provide an incentive as you see the miles add up. Swimmers will receive a T- shirt the first time that they complete 10 miles in one semester. Thereafter, shirts will be awarded for cumulative distances of: 50, 200, 500 and 1,000 miles. Aquatic Exercise All Classes are 1 hour Water Aerobics A great way to refresh and energize your entire body. Emphasis on aerobic conditioning. Deep Water Workout A challenging deep water program in which participants use floatation belts for a super no-impact aerobic workout. You must be comfortable in deep water to participate. Pilates in the Pool This class focuses on developing core strength and stability to shape and tone muscles. Noodle Mania A simple pool toy is used to create a variety of fun and challenging movements that will enhance aerobic capacity, strength development and flexibility. Note: All classes include warm-up, cool down and stretching segments. Check the front desk for a current schedule and up-to-date information on specific classes being offered at the following designated times. Aquatic Exercise Get Wet Get Fit For people of all ages and fitness levels, water is the perfect medium for workouts. Through the use of hydrodynamic principles and resistive equipment you can achieve higher levels of both aerobic and anaerobic fitness as well as strength development. For those who desire more moderate to lower intensity workouts, the aquatic environment offers infinite variety. For a more personalized program, inquire at the Aquatics Office. Record the time you spend in water fitness activities or classes on a chart provided in the pool area and earn a great T-shirt. T- shirts will be awarded for the completion of 30, 100, 250, 500 and 1,000 hours. Aqua Boxing This innovative program incorporates punches and kicks in the Taebo style. The focus is on power and quickness to provide a great aerobic workout. Wave Strength Aerobics Resistance equipment and hydromatic principles are used to add a super strengthening component to this aerobic class. Aqua Strength Training The emphasis in the non-aerobic class is the development of muscular strength and endurance. Aqua Yin & Yang Thirty minutes of a high intensity cardio workout to rev you up; followed by thirty minutes of mind/body work that includes elements of yoga, tai chi, Pilates and controlled breathing to calm and stretch your body and your mind. Aquatic Exercise Schedule Fall 2007 Sept Dec. 14 Monday 9 a.m.; noon; 5 p.m. Tuesday Noon; 5 p.m. Wednesday Noon; 5 p.m. Thursday 5 p.m. Friday 9 a.m.; noon Additional classes may be scheduled with sufficient interest 5

3 Instructional Swimming Programs Swimming for the Terrified* If you have always wanted to learn how to swim, but are really terrified, this class is for you. An experienced instructor will help you to overcome fear of the water, learn to relax and even enjoy the water. Thursday, Sept Oct :45 a.m. I Tuesday, Oct Dec :45 p.m. Adult Beginner* This class is designed for those who have little or no swimming skill, but are not overly fearful. Classes are kept small to maximize individual instruction. Tuesday, Sept Oct :45 p.m. I Thursday, Nov. 1 - Dec :45 p.m. Adult Intermediate/ Advanced* This class is for swimmers who are comfortable with rotary breathing and have some knowledge of the front crawl, backcrawl, breaststroke and sidestroke. Participants will work toward improving endurance, strength, speed and technical performance of the strokes. It is possible for individuals to work at a variety of skill levels. Prerequisite: 50 yards freestyle. Tuesday, Sept Oct :45 a.m. I Thursday, Nov. 1 - Dec :45 a.m. Video Taped Swim Stroke Analysis* Expert coaching advice, enhanced by seeing yourself on video tape can be your ticket to better swimming. Session Thursday, Oct. 4 12:30-1:30 p.m. Individualized Swimming Instruction The aquatics staff is available on a one-to-one basis to offer help with stroke technique or in designing workouts to meet your particular needs. Call or stop by the aquatics office to make an appointment. * Programs require prior registration. 2

4 Instructional Swimming Programs for Children Pre-School* (Ages 3-5) This is a child-centered, developmentally appropriate program for three to five-year-old children. Swimming and water safety skills are introduced in a fun-loving and non-threatening environment with respect for each child s individual learning style. Monday, Sept Nov. 5 or Tuesday, Sept Nov. 6 Children (Age 6 and older) The Red Cross Learn to Swim Program has been revised. Please read the course descriptions and prerequisites carefully. While the program objective remains the same, to teach swimming and water safety skills, the content of each level is slightly different and skills are taught in a different order. The completion requirements for each level are different from the previous program. Level I and II Introduction to the Water and Fundamental Aquatic Skills* Children will learn to feel comfortable and enjoy the water safely. They will learn to float on front and back and to recover to a standing position. They will explore both simultaneous and alternating arm and leg actions on the front and back. With a respect for individual differences, children will be encouraged to progress at their own rate. No prerequisite. Monday, Sept Nov. 5 Level III Stroke Development* Children will learn to coordinate the front and back crawl. They will also learn to dive and tread water. Other swimming strokes are introduced. Prerequisite: Jump into chest deep water, float for 5 seconds each on front and back, swim for 15 feet each on front and back. Wednesday, Sept Nov. 7 Level IV and V Stroke Development and Refinement* Students will improve and refine the front and back crawl and build endurance. They will also learn the butterfly, breaststroke, and sidestroke. Prerequisite: Jump into chest deep water, swim front crawl with rhythmic breathing for 15 yards, tread water for 30 seconds, and swim back crawl for 15 yards. This is a combined skill and all 3 parts must be complete without stopping. Thursday,Sept Nov. 8 * Programs require prior registration. 4

5 Other Instructional Programs Lifeguard Training* (Age 15 and older) The Red Cross Lifeguarding course combines everything you will need to seek certification as a lifeguard. Those who successfully complete the 33-hour program will receive certification cards in Lifeguarding, First Aid and CPR for the Professional Rescuer. Those registering for this course should be strong swimmers. There is a prerequisite swimming skills test. Fee: Students $60; Members $120; Non-members $180 Wednesday, Sept Dec. 5 Noon - 3 p.m. Snorkeling* If you re jetting off to a warm place during spring break this one-hour session can prepare you for a wonderful underwater adventure while you re there. You ll learn about basic snorkeling techniques, safety precautions and equipment selection. Equipment provided. Thursday, Oct. 11 & :30 p.m. SCUBA - Experience FREE (Age 16 and older) See what S.C.U.B.A. is all about. This free session includes a short introduction followed by an instructor-guided dive in the pool. Full certification course will be offered during the spring semester. I Tuesday, Dec 4. 6:30-8 p.m. * Programs require prior registration. Sync & Swim* This three-session class is for everyone who has ever tried to swim for exercise and just can t keep going long enough to get any aerobic benefit. The key is learning to synchronize your breathing. Each 30-minute class will concentrate on proper breathing techniques and ways to build endurance. Friday, Sept Oct a.m. 3

6 Recreational Programs/Special Events Water Volleyball The water version of this sport is as exciting as the land version. The use of a beach ball adds an interesting twist to this fun-filled game. Prior volleyball experience and swimming ability are not required. I Thursday, Oct Nov. 1 7:30-9 p.m. Swim Group This program is for students who love to swim and enjoy challenging workouts with other swimmers. Contact Alan at for more information. End of Summer Pool Party An evening of relaxation and fun at the Recreation Center. You can listen to music while enjoying pizza and refreshments. Do not forget your bathing suit, so you can participate in some fun and exciting activities in the pool or just relax and float around. Date TBA Canoe Trip Saturday, Sept. 23 Join us for a picturesque and relaxing paddle down the scenic Wood River, a remote and beautiful river abundant with natural wildlife. The pool is open for recreation, exercise and lap swimming seven days a week, for a total 81 hours. Such a tremendous amount of time should make it easy for even the busiest person to find time to take advantage of our beautiful, superbly maintained facility. It s On the Web Check out for RIC Recreation Center daily water aerobic classes and special events. 6

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