Aquatic Fitness Classes

FREE with membership or $10 drop in fee (no splash passes)

Aqua-Fitness 1
- Join our fun-paced water exercise class and get a total body workout. The perfect combination of gentle aerobic exercises, muscle toning, strengthening, and stretching makes this a great aquatic fitness class for all. We welcome non-swimmers and those new to water fitness.
Aqua- Fitness HIIT
- Looking for a fun and different way to exercise? Aqua HIIT takes all the advantages of HIIT (high-intensity interval training) and adapts it for the pool, ensuring an amazing full-body workout! A perfect way to stay heart healthy and boost your immune system, this cardio and strength-training workout will keep you moving, work up a sweat, and have you coming back for more! This class is adaptable for all levels of fitness.
Water Power Workout
- This is a combination of different styles using water as a resistance machine. Each exercise station will be set up with different levels of intensity for the same exercise. Workout for all levels of participants. Fun for all!
Zumba
- Zumba is a dance fitness class that incorporates popular music with dance movements, which creates an exciting, effective fitness program - all in shallow water! Come join the fun and see how dancing in the water can be a full body workout.

Triathlon Training

FREE with membership or $10 drop in fee (No splash passes)

Basic triathlon training for the beginner to experienced swimmer. Learn the drills that will make you a more efficient swimmer. This coached workout will consist of approximately 2,000 meters and a combination of endurance, strength training and speed intervals. A swimmer must be able to comfortable swim two laps of freestyle with rotary breathing to enjoy this class. This class offers great camaraderie, a hard workout and individualized coaching to develop your technique and efficiency.

Tuesdays 5:30pm-6:30pm

Re-Discover Swimming

Has it been a while since you’ve been in the water? Do you want to get back into swimming? "Re-discover swimming” at the Portsmouth Indoor Pool. Receive individualized feedback on how to swim freestyle for stroke improvement and efficiency. Led by experienced and knowledgeable swimmers. Participants should be able to swim 25 meters of front crawl and be comfortable in deep water. This is a drop-in class, no preregistration required.
Thursdays, September 19 – December 19, 2024, from 5:30-6:30pm
Location: Portsmouth Indoor Pool. Included with pool membership or $10 drop-in (No Splash Passes).

American Red Cross Trainings

The Portsmouth Indoor Pool offers Lifeguarding and Water Safety Instructor Training certifications and re-certification classes throughout the year.

We have instructors to teach CPR & First Aid for both the professional and the community. The Indoor Pool our interest lists running year round. Please let the pool know if we can help you or your organization. Call the pool at 603-427-1546 to be placed on an interest list or for more information.

Blended Learning Lifeguard Training

Course length: 19 hours, 30 minutes in-person and 7 hours 30 minutes online. Total - 27 hours
Provides entry-level participants the knowledge and skills to prevent, recognize and respond to aquatic emergencies and to provide care for breathing and cardiac emergencies, injuries and sudden illnesses until EMS personnel take over.
Prerequisites:

Minimum age: 15 years;
Swim 300 yards continuously;
Tread water for 2 minutes using only the legs;
Complete a timed event within 1 minute, 40 seconds by starting in the water, swimming 20 yards, surface dive to a depth of 7 to 10 feet to retrieve a 10-pound object, return to the surface and swim 20 yards on the back to return to the starting point, exit the water without using steps or a ladder.

To successfully complete the Lifeguarding Blended Learning course, the participant must:

Attend the entire course and participate in all class sessions.
Actively participate in all course activities, including assuming various roles during scenarios.
Demonstrate competency in all required skills.
Pass the final skills scenarios.
Complete all eLearning content, including the eLearning written exam (CPR/AED for Professional Rescuers; and First Aid).
Successfully pass final written exams with a minimum grade of 80 percent.

Participants who successfully complete the Lifeguarding course receive an American Red Cross certificate for Lifeguarding/First Aid/CPR/AED, valid for 2 years.
Location: Indoor Pool
Ages: 15 and over

Fee: Res: $350.00 Non-Res: $400.00

AMERICAN RED CROSS WATER SAFETY INSTRUCTOR (WSI) – BLENDED LEARNING

This course trains instructor candidates to teach classes in the American Red Cross Swimming and Water Safety program. Ages: 15+ welcome.

$400 Portsmouth residents | $450 nonresidents. More information can be found HERE.

PREREQUISITES FOR THE WATER SAFETY INSTRUCTOR (WSI) CLASS:

To take part of the Water Safety Instructor course, the student must be a minimum age of 16. Demonstrate swimming skills consistent with the Stroke Performance Charts, Level 4, by swimming the following strokes:

Front Crawl – 25 yards
Back Crawl – 25 yards
Breaststroke – 25 yards
Elementary backstroke – 25 yards
Sidestroke – 25 yards
Butterfly – 15 yards
Maintain position on back for 1 minute in deep water (floating or sculling)
Tread water for 1 minute

The Blended Learning content consists of 23hrs of in-class work and 7 hours of at home online study.
Upon successful completion of the Water Safety Instructor (WSI) course, candidates will receive an American Red Cross Water Safety Instructor certification valid for 2 years.

Great Bay Masters

A coached masters program for adults of all levels and ages. This is a separate membership that allows you to swim a structured workout with an on-deck coach. It also gives the adult competitive swimmer an opportunity to continue to compete.

Mondays/Wednesdays 5:30pm-6:30pm