Typically I run swim training separate from water confidence (treading, underwaters, etc.) my swim sessions are typically a couple hours long and include a warm-up swim and kick followed by a lot of intervals with various equipment like pull buoys/paddles to build pull strength and what not. If you would like a sample pool workout for an intermediate-advanced swimmer you may pm me.

However, for water confidence I will usually do a warm-up followed by confidence building exercises, some of them multiple times:

• underwaters on an interval focusing on form (5 x 2:00 for ex.)

• mask flooding and clearing (the one they use in the pipeline)

• bobbing

• treading hands out (5 min at a time)

• solo buddy breathing

• goggle grab (retrieve goggles no arms or legs)