You can spread this lesson plan over as many sessions as you like, depending on the ability and size of your class, and how much pool time you have.

Start each lesson with a warm-up and finish with some exciting games (see our Training section). Students should bring three unlined clothing layers (base, middle, outer), as used in canoeing, coasteering, sailing or other adventure sports. These are required throughout each lesson.

Water Safety

1. Water Safety Code & Guidelines
   1. Safety at Home
   2. Swimming Pools
   3. Drowning Chain and Causes
2. Open Water
   1. Lakes, Rivers and Canals
   2. Beach Safety and Flags
   3. Adventure Sports
   4. Boating
3. Swimming Techniques
   1. Lifesaving Swimming Strokes
   2. Swimming in Clothes
   3. Effect of Clothing Layers

Aquatic Skills

1. Warm-up and Stretching
   1. Push-ups
   2. Sit-ups
   3. Five Star Jump
2. Lifesaving Swimming Strokes
   1. Backstroke
   2. Breaststroke
   3. Front Crawl
   4. Sidekick
3. Swimming Techniques
   1. Entries and Exits
   2. Surface Diving
   3. Swimming Underwater
   4. Buoyancy Aids & Lifevests
4. Inflatable Boats
5. Water Games

1. Survival Principles
2. Survival Equipment
   1. Buoyancy Aids & Lifevests
3. Cold Water & Hypothermia
4. Signals
5. Weeds, weirs, quicksand and mud
6. Sea Swimming
   1. Drownproofing
   2. Tides, currents and waves
   3. Rip Currents

1. Warm-up and Stretching
2. Personal Flotation devices
3. Survival Skills
   1. Drownproofing
   2. Falling in
   3. Floating
   4. HELP & HUDDLE positions
   5. Removal and adding of clothing
   6. Buoyancy Aids & Lifevests
4. Water Games

Ongoing Training

You may want to use the skills above for a continuous training session or a holding class if you have a waiting list. Research in Japan has shown that swimming in clothes provides about twice the muscle building effect by increasing VO₂Max levels than can be achieved with regular swimming.

A few years ago I learned how to swim in the local pool. The Swimming Diploma (Zwem Diploma) was offered in three stages (A, B and C) and the Zwemvaardigheids Diploma.

The A-Diploma was easy. Dressed in tee-shirts and shorts we've learned the basic swimming strokes, like breaststroke and front crawl. We also learned how to dive into the water. I did a few belly flops at first, but they didn't hurt because of the tee-shirt. The teacher dived into the water in his hoodie and jogging pants. I asked if we could swim in clothes too and he said in the next few lessons we would all swim fully clothed.

The B-Diploma was a bit more challenging but much more exciting. We were asked to wear long trousers and a long sleeve pullover in the water. I had never done this before so I put on jeans and a sweatshirt over my shorts and tee-shirt. It was a pleasant surprise when I jumped into the pool with so many clothes on. We learned the backstroke and sidestroke. A few games were always the best part of these lessons.

The C-Diploma was even more interesting. In addition to all the clothes we wore before, we were asked to put on boots and a rain jacket and anorak. When I jumped into the water my rain jacked ballooned with all the air inside and I was quickly pulled up to the surface. That was great fun and I did it a few more times. We also learned some rescue skills and what to do if we break into ice.

After the whole class passed the tests, the swimming teacher gave everyone a Zwem-ABC hoodie which we should wear in the pool to advertise the course. I never thought that swimming in clothes is so much fun. Now my friends and I always dress up when we go swimming. It keeps us warm and makes us strong.

Rik from Vlissingen, Holland