AQUA FITNESS

What is S’WET?

S’WET™ is a structured way of training in the pool: strength, core and interval work, with the water taking the load off your joints. I’m certified to teach it in both shallow and deep water.

Ask me about S’WET
THE SHORT VERSION

Structured Water Exercise Training

S’WET stands for Structured Water Exercise Training. It brings water exercise, resistance training and interval work together into one full-body class. The water does two jobs at once: it supports your body weight, and it pushes back against every move you make.

There are two formats, and I’m certified in both.

S’WET Shallow

Standing in the shallow end with your feet on the pool floor. Water walking, strength work against the water’s drag, core and interval blocks. No swimming needed.

S’WET Deep

In water too deep to stand in, supported by a flotation belt, with your feet off the floor. No impact through the joints at all. You need to be comfortable in deep water, but there are no swimming strokes in the class.

HOW IT CAN HELP

What the water does for you

  • Easier on the joints. The water carries part of your body weight, so there’s less load through sore knees, hips and backs. For a lot of people it’s the way back to exercise when a land class feels like hard going.
  • Stronger. Water pushes back against every movement, in every direction. Across 13 randomised trials, aquatic exercise improved muscle strength in older adults.
  • Steadier on your feet. Aquatic exercise improves balance test performance and functional mobility in older adults — the everyday things, like getting up from a chair and walking with confidence.
  • Your pace. Move faster, use a bigger range or change your hand shape and the water gets heavier. Slow down and it eases off. The same class works whether you’re building back up or after a proper workout.
  • Good company. It’s a group class with music. The social side matters as much as the workout.

Source: Strength, Wang et al., Frontiers in Public Health, 2025 (13 randomised trials). Balance and mobility, Deng et al., European Review of Aging and Physical Activity, 2024. Joints and access, Bartels et al., Cochrane, 2016; Waller et al., Age and Ageing, 2016.

What S’WET is not

It isn’t hydrotherapy or rehabilitation, and it isn’t a falls-prevention program. If you’re managing a heart, lung or joint condition, check with your GP or physio before you start — including whether exercising in water is right for you.
FOR POOLS AND VILLAGES

Bringing aqua fitness to your pool

If you run a pool, or a retirement village with one, my Shallow Water Aqua Fitness program sets out everything a venue needs to decide: the session structure, screening, measurement and written reporting, and what the program does not claim.

See the aqua program for pool operators
WHERE S’WET COMES FROM

Jenni Lynn and S’WET

S’WET was created by aquatic fitness educator Jenni Lynn Patterson-LaCour, who trains the instructors who teach it. S’WET Deep was developed with Katy Coffey. Jenni’s site has more on the program, the formats and her work.

Visit Jenni’s site (opens in a new tab)

S’WET is a trademark of its owner. I’m a certified S’WET instructor; GlenCook.FIT is not otherwise affiliated with S’WET or Jenni Lynn Fitness.

WANT MORE INFO?

Ask me about S’WET

Whether you’re keen to get in the pool yourself or you’re thinking about S’WET for your pool or village, send me a note and I’ll get back to you. Prefer email? Write to hello@glencook.fit or call 0488 883 408.