The Petionville Club

Swimming and Swim Lessons - World Championship Pool

Swim Lessons by International and Olympic Swim Coach

National Swimming Coach (Mali- West Africa) 

Head Coach, (Newton Abbot, Devon, UK)

Head Coach, Exeter University Swimming Club (UK)



Monday, Wednesday, Friday, 

Saturday Mornings 8AM - 1PM

$20 per person, per lesson - 10 week courses

10 weeks

8 weeks

8 weeks

       The Water Safety Code

   Have Fun, Stay Safe


1. Spot the dangers

Whenever you’re near water always take extra care:

• Never fool around or run beside water – you might trip and fall in

• Take care on the riverbank – it may be slippery and can crumble

• Keep away from the edge of canals – the water is often very deep

• Beware of locks and weirs – the water flows very quickly


2. Take safety advice

To be safe, choose a swimming pool or beach where there are lifeguards:

• Always follow the advice of a lifeguard – find out where and when it is safe   to swim

• Look for signs or flags which tell you if it is safe to swim

• Never swim where a sign or flag tells you not to


3. Do not go alone

If you’re alone there will be no-one to help you if you get into trouble in the water

• Never go swimming, fishing or boating on your own

• Go with a friend who can help you if you’re in trouble in difficult water even if they cannot help you out, they can get help

• Always make sure a grown-up knows where you are going and when you will be back


4. Learn how to help

If you see someone in trouble in the water, here’s how you can help:

• Keep calm – always think before you act

• Try to get help – shout ‘’help, help’’ as loud as you can

• Reach out with a stick, a pole, a towel or clothing to pull the person

to the water’s edge – always lie down when you are trying to pull someone in so that you don’t get pulled in

• If you can’t reach the person and no-one comes when you shout for help, telephone 999 or 112 and ask for help



          Swimming is the only sport that will save your life !! 

A swimming pool is 14 times more likely than a motor vehicle to be involved in the death of a child age 4 and under. 70% of all preschoolers who drown are in the care of one or both parents at the time of drowning. 75% are missing for 5 minutes or less. Drowning is the second leading cause of unintentional injury-related death for children between the age of 1 and 14.


Stage 1: Move 5 mts using aids, equipment or support

Stage 2: Swim 10 mts no equipment or support.

Stage 3: Travel 10 mts on back and front; answer 3 questions on water safety.

Stage 4: Be able to kick the 4 main strokes; perform a basic racing start.

Stage 5: To be able to perform the basic 4 strokes, able to scull for 10 mts.

Stage 6: Perform a surface dive, Front crawl turn. Basic 4 medley strokes 50 mts.

Stage 7: Sculling – head first, feet first; Rotation – forward/backward somersault, log roll;

Stage 8: Complete a set lasting 400m (e.g. 16x25m) on a specific turnaround time set by the coach (E.g. 1.00min for each 25m)

Stage 9: Complete a set lasting 800m (e.g. 16x50m; 8x100m; 4x200m) on a specific turnaround time set by the coach

Stage 10: Complete a set lasting 1600m (either16x100m; 8x200m; 4x400m) on a specific timed turnaround set by the coach.


Notes: These stages are far more complex than I am able to note, and arranged in a way to progress the junior athlete, so as they have an understanding of their own wellbeing and able to participate in many other sports: This should not be undertaken by untrained coaches.






Swimming  @ The Petionville Club
Water Aerobics is often considered a low-intensity workout program appropriate only for pregnant women or the elderly  THIS IS NOT TRUE,water aerobics actually offers multiple benefits for any fitness level.

Footballer , swimmers, Runners, Racquet sports , Race drivers, Golfers, Track and field. 


LOW IMPACT  Exercising in water makes you feel about 90 per cent lighter,  When you jump or running  in the water, your body does not experience the same impact that these moves cause on land.


MORE DISCRETE  If you find other group exercise classes intimidating because of complex choreography or windowed studios, the pool offers some discretion. Most moves are performed underwater so only you know if you missed a step.


CALORIE BURN Expect to burn between 400 and 600 calories per hour in a water aerobics class, according to the Aquatic Exercise Association. The actual amount you burn will depend on your size, the intensity of your movements, as well as water temperature and depth. In general, faster movements incorporating the upper and lower body in deep water elicit the greatest calorie burn.


STRENGTH When exercising in water, you work against 10 and 12 times the resistance of air, according to an article published in "American Fitness" in 1996. Simply kicking and cupping the water helps contribute to muscle development, which translates into a higher metabolism and healthier body. My water aerobics classes incorporate Heart rate monitoring, chart below.



For more information please contact our Swimming Coach :