Conducted completely in the deep end of the pool, thus eliminating the harmful effects of impact with the ground. Warm up elevates the heart rate for the work ahead. Forty minute workout: series of drills and other aerobic exercise to get to target heart rate. Some of the aerobic exercises include: tempo runs/walks, cross country skiing, and circuit training using water dumbbells. Last ten minutes: a "cool down," socialize with the instructor and class members. Swimming ability is not necessary.