Swimming & Class Timetables

Worthing Leisure Centre Field Place Manor House Davison Leisure Centre Splashpoint Leisure Centre Worthing College Swimming & Class Timetables Effective from January April 2018 South Downs more people more active more often www.southdownsleisure.co.uk

HEALTH AND WELLBEING CENTRE For those who want a more gentle workout but who want to keep fit, stay supple and healthy, our Health and Wellbeing Classes at Field Place Manor House include: l Pilates l Qi Gong l Freestyle Fitness Yoga l Body Balance l Yoga l Clinical Pilates l Meditation l Mindfulness Exercise in calm and peaceful surroundings... Book online or call 01903 446401 South Downs 2 www.southdownsleisure.co.uk

Contents 19 Personal Training 20 More Than Just a Gym 2 Field Place Manor House & Barns 22-27 Class Descriptions 3 Opening Hours 28 Child Admissions Policy 4-5 The Changing Face of Fitness 6-7 FIT4 Membership Prices and What's Included 8 Junior FIT4 at a Glance 9 Centre Membership Non-FIT4 10-18 Class Timetables Worthing Leisure Centre Opening Hours 29 Splashpoint Swimming Information 30-35 Swimming Timetables 36 Adult Swimming Lessons 37 In-House Therapists 38 Walking Sports Timetables 39 Tennis Timetables Davison Leisure Centre Opening times 06.30-22.30 Please note that weekend closing times may be earlier in the absence of a function and special event bookings. Please check by calling reception on 01903 905050 Gym and Weights Room* Monday to Friday 06.30-22.00 Saturday and Sunday 07.00-19.30 *Weights room users must be 16 years old and over. Junior Gym Monday to Friday 09.00-17.30 Saturday and Sunday 07.00-19.30 Splashpoint Leisure Centre Monday to Friday 06.30-22.00 Saturday 06.30-19.00 Sunday 07.00-20.00 Gym Opening Hours Monday to Friday 06.30-22.00 Saturday 06.30-19.00 Sunday 07.00-20.00 Junior Gym Monday to Friday 09.00-17.30 Saturday 06.30-19.00 Sunday 07.00-20.00 For pool opening times please see timetables on page 30 onwards. Term Time Monday to Friday 17.30-22.30 Saturday 09.00-19.30 Sunday 09.00-22.00 School Holidays Monday to Friday 09.00-22.30 Saturday and Sunday as above Please note: Children's activities utilise most of the centre from 08.30-16.30. Please check availability before your arrival. There are limited changing facilities before 16.30. Junior Gym - 13-16 year olds are permitted to use the gym but must be accompanied by an adult. All gym users will need to have undertaken an induction session before the equipment is used. School term dates are available from West Sussex County Council. Field Place Manor House Monday to Thursday 09.00-22.00 Friday to Sunday 09.00-18.00 Worthing College Adult and Junior Gym times Monday to Friday 17.30-21.00 Saturday & Sunday 08.00-15.00 Please contact the individual centres for bank holiday opening hours. 3

The changing face of fitness It has been another busy year here at South Downs Leisure. A number of improvements have taken place throughout our centres during 2017, including most recently replacing all the lighting within the main hall at Worthing Leisure Centre, following concerns of diminishing lighting. This was made possible thanks to investment from Adur & Worthing Council. Over the course of the last year we have constantly evolved our roster of classes to fit the needs of our customers. As well as adding extra sessions of some of our more popular classes, we have introduced exciting new offerings such as a Burlesque themed class. We ve also revived an old classic, Les Mills BodyVive, adding to our Les Mills classes, which are as popular as ever. Our diverse range of Junior activities for our younger audience includes: Amazon Adventure, boxing courses, gymnastics, swimming, tennis and lots more. We also offer special walk up rates at the Football Centre, where they can get 50% off pitch fees during off-peak times, helping to develop skills at a young age and keeping under 16 s engaged. With so many opportunities to get involved with, why not make 2018 the year that you take on that challenge; run that marathon; cycle the South Downs Way or start a new chapter in your life. And where better to get you started or to train than at one of our fabulous centres. We thank you for your continued support throughout the last year; 2018 is shaping up to be bigger and better already and we look forward to seeing you in our facilities soon. C.E.O Duncan Anderson South Downs Leisure your local community trust 4

Wedding Gardens We have invested 158,000 into our new wedding gardens at Field Place Manor House, which is being designed by Sussex based Chelsea Flower Show Gold Award winner, Juliet Sargeant. The gardens are due to open Spring 2018 and will be a welcome addition to the already picturesque grounds of Field Place Manor House & Barns. Dementia Friends South Downs Leisure staff across all sites are continuing to undertake Dementia Friends awareness training in conjunction with The Alzheimer s Society and Public Health England, and are looking to become a fully dementia friendly organisation by the end of 2018. Disability Fun Days We have hosted a number of disability fun days throughout our centres, which have proved very popular, encouraging greater use of our facilities by disability groups. We are looking forward to hosting more throughout 2018 with the first being at Worthing Leisure Centre on 18th March. Active in the Community South Downs Leisure are championing GoodGym and parkrun, which are free external initiatives that aim to help in the heart of the community and aid physical fitness. Walking Sports/Activities The walking sports that we host are going from strength to strength, with games such as Walking Football and Walking Netball giving a social and active aspect back to the lives of the over 50 s, those with impaired movement or with need for rehabilitation. It s great to see participation is steadily growing in these sports, with extra sessions being added to meet demand. GreenDreams In October 2017, Field Place Manor House played host to the 2nd annual GreenDreams festival. This is a local community greenspaces and food festival which showcases the very best talent from local producers and providers; with workshops for all the family and stalls selling local produce, foods, beers and more. Plans are already being made for the 2018 event. Outdoor Theatres Field Place Manor House played hosted to two open air theatre events over the summer of 2017 and we are pleased to confirm that Chapterhouse Theatre Company are returning for 2018 with their fabulous adaptation of Sherlock Holmes, which will be performed under the stars in the beautiful grounds. The Phoenix 50+ Club The Phoenix club celebrated their 20th anniversary in July, which is a remarkable achievement. Hosted at Worthing Leisure Centre, the Phoenix club is a social sports and leisure club for the over 50 s, which meet most Fridays, offering a wide range of fitness, health, arts and leisure activities, alongside friendship. 5

Membership Prices FIT4 membership is an all-inclusive fitness package, spread across FIVE leisure sites; consisting of four well-equipped gyms, swimming pools/spa facilities, over 370 fitness classes along with a variety of racquet sports and other activities.** Our Prices: Pay for a whole year up front, pay monthly or simply pay each time you visit the choice is yours. One Month Free: On annual up front membership. Ask one of our membership advisors for details. Individual membership Individual adult memberships paid either up front for the year or by monthly Direct Debit are Price for Life. Joining fee 48.50* Pay monthly by direct debit 47.50* Concessionary membership It is available to: Joint members (2 family members or partners who live in the same household) Students (aged 16 or over and in full-time education) People aged 60 or over People on employment support allowance. Individual joining fee 48.50* Joint member joining fee - 33.50* Pay monthly by direct debit 39.00* Junior membership A fitness programme designed for youngsters from 0 to 17 years. It provides an extensive and varied range of activities and classes across the five leisure sites. Joining fee 10.30* Pay monthly by direct debit 28.60* Family membership This fun, family option means adults and children can enjoy our facilities together or individually whether it s swimming, booking courts or courses. Young people aged 13+ can join some of our fantastic fitness classes as well! Prices vary depending on the number of children and adults: Family joining fee 67 plus: Pay monthly by direct debit 88.75 for 2 adults and 1 child or 1 adult and 2 children) Pay monthly by direct debit 107.50 for 2 adults and 2 children or 1 adult and 3 children Pay monthly by direct debit 127.75 for 2 adults and 3 or more children (max of 7 members) Corporate membership Our corporate membership is suitable for various organisations including sports teams or social clubs. The minimum requirement is 10 people or more in order to qualify. Joining fee 48.50* Pay monthly by direct debit 39.00* *Prices are per person, unless otherwise stated. **Waiting lists and time restrictions may apply for some activities, visit our website for full details. 6 Please note that membership prices will increase in January regardless of when you join FIT4.

Whats Included in FIT4 Membership Worthing Leisure Centre Splashpoint Leisure Centre Davison Leisure Centre Field Place Manor House Worthing College 50+ Activities 4 4 Fitness Classes 4 4 4 4 4 Gym 4 4 4 4 Running Club 4 4 4 Adult Swimming Coaching 4 Badminton Court Hire* 4 4 Badminton Essential Coaching 4 Free Weights Room 4 Heat Beds 4 Tennis Coaching 4 Parent and Baby Swim 4 Petanque 4 Phoenix Club 4 Roller Disco 4 Athletics Arena 4 Sauna & Steam Room 4 4 Spa Pool 4 Squash* 4 Swimming 4 Table Tennis* 4 4 4 Tennis* 4 4 Trampolining 4 4 Walking Football 4 Functional Training Area 4 *Racquet sports free during off peak times only; weekdays until 6pm and all weekend. 7

Junior at a glance... Activity Worthing Leisure Centre Junior FIT4 membership includes off peak racquet sports, swim sessions, classes, boxing, trampolining, rugby, basketball and so much more! Splashpoint Leisure Centre Davison Leisure Centre Field Place Manor House Worthing College Amazon Adventure Aquaschool Athletics Badminton courses Badminton courts Basketball Beefit Boxing Dinky Boppers Dinky Dancers Fitness classes# Football Coaching Gym Gymnastics Jo Jingles Junior Swim Coaching Mini Kickers course Mountain Bike Club Parent & Baby Swim Session Roller Disco Rookies Lifesaving Rugby Academy: Touch & Tag Squash courts Starlight Musical Theatre Streetz Swimming Table Tennis Tennis courts Tennis courses Trampolining courses* Tumbling Tinies Walking on the Downs # For more information about fitness classes that juniors can attend please refer to our website. *Waiting lists may apply. Age and height restrictions may apply to all activities. Information correct at time of print. 8 More details are available from www.southdownsleisure.co.uk

Centre Membership Non-FIT4 Centre Membership is a flexible option for those more infrequent users of our facilities or for those that are affiliated with one particular sports related activity. For example, if you are only interested in playing badminton or swimming and can only attend once a week, Centre Membership would be your cheapest option. When becoming a Centre Member, you pay a one-off fee each year and then receive a reduced member s rate on activities. Centre Membership also means that you get early booking priority with the ability to book up to 7 days in advance. Annual Centre Membership Prices For prices and more information, please visit: www.southdownsleisure.co.uk/join-fit4-online/ centre-membership-2/ Please speak to us in person to ensure you get exactly the right package for you. Call 01903 905050 for details. Sign up for your members card and you can participate in activities at all our centres with your own unique membership number, saving you time when making bookings, plus we can alert you to promotions for sports or activities that you enjoy most. Ask at reception for more details. Member number: 56778 South Downs www.southdownsleisure.co.uk Non-Members Where space is available, non-members are welcome to use our facilities on a pay-per-session basis. For relevant prices please visit www.southdownsleisure.co.uk/prices. For our fitness classes, please go to pages 11-27 for class descriptions and non-member prices. For all other activities, please speak to us in person. Please note: non-members can only book 3 days in advance so availability may be limited and payment will need to be taken with your booking. 9

CLASS TIMETABLES AND INFORMATION Whatever your age and ability our highly trained and qualified staff will provide you with a warm welcome and are on hand to help you choose the activities that best suit your needs. Booking Conditions All course details are correct at time of print and subject to change at short notice. Go online for latest information. South Downs Leisure reserve the right to alter the class timetables or substitute activities without prior notice if circumstances dictate. If you are unable to attend a class, please cancel it online or notify us within one hour of the booked class start time. This ensures everyone has a chance to attend classes. FIT4 Members Failure to cancel may result in a booking charge being applied. Centre Members and non-members In the event of a cancellation of a booking a refund will not be given. Thank you for your understanding Tips for attending classes Wear appropriate exercise clothing and trainers Bring a bottle of water and a small towel Advise the instructor of any health related problems or injuries you may have If you are asthmatic please bring your inhaler with you Make sure you don t come to a class hungry, thirsty or having just eaten Arrive at least 5 minutes before the start Please bring an exercise mat and your ticket No spectators are allowed in the studio You can cancel your class up to 1 hour prior to start time SYMBOL GUIDE: A All fitness levels M Medium fitness level J Junior FIT4* age 13 and above H Hi Energy/Get fit fast l 30 min class (NT) New Time *Junior FIT4 members will need to be able to swim competently if participating in deep water aqua fit. For class descriptions see page 22 10

Davison Leisure Centre Class Timetables Book your classes online at www.southdownsleisure.co.uk or call 01903 905050 Classes can be booked via our website and reception 7 days in advance for FIT4 and Centre Members, and 3 days in advance for non-members. Monday 18.00-19.00 Bodybalance - Sally S 18.05-18.50 Bodycombat - Florence H J MH 19.00-19.45 Sh bam - Wendy S 19.15-20.15 Circuits - Helen H SH Tuesday 18.00-18.45 Bodycombat - Lucie D H J S 18.50-19.20 Abs and Core NEW M l S - Dave H 19.20-20.10 Zumba - Nicola S 20.15-21.10 Bodypump - Dave H M S Wednesday 17.45-18.30 Bodypump - Dave H M SH 17.45-18.30 Fitsteps - Tina L-M S 18.30-19.15 Weightloss Bootcamp S - Tina L-M 19.15-19.45 Powerhoop - Tina L-M l S Thursday 17.30-18.30 Bodybalance - Megan S 18.00-18.50 Bodypump - Colin M SH 19.15-20.15 Circuits - Helen H SH Friday 17.30-18.00 CX Worx - Sally D M l MH 17.45-18.30 Back Care Pilates - Miki A S 18.05-18.50 Bodycombat - Sally D H J MH Saturday 09.15-10.15 Bodybalance - Sally B S 10.15-11.00 Bounce DanceFit S - Emily/Jade LOCATION: MH Main Hall SH Small Hall S Studio Changes to terms and conditions apply when booking classes. For full terms and conditions please visit www.southdownsleisure.co.uk/terms/ on our website. 11

Field Place Manor House Class Timetables Book your classes online at www.southdownsleisure.co.uk or call 01903 905050 Classes can be booked via our website and reception 7 days in advance for FIT4 and Centre Members, and 3 days in advance for non-members. Monday 07.00-08.00 Pilates - Ruby A CH 09.30-10.30 Bodybalance - Lisa S CH 10.30-11.30 Yoga - Emma CH 18.00-19.00 Pilates - Bennie A BA 18.10-18.55 Yoga for Relaxation PA - Karina 18.30-19.30 Meditation - Natalie A CH 19.00-20.00 Pilates - Helen CH A BA 19.00-19.45 Freestyle Fitness Yoga M J PA - Jo C 19.35-20.35 Yoga Nidra NEW - Anja A CH 19.50-20.50 Candle Light Yoga - Jo C PA 20.00-21.00 Pilates - Helen CH A BA Tuesday 07.00-08.00 Pilates - Ruby A CH 09.00-09.50 Pilates - Helen CH A CH 09.55-10.45 Pilates - Helen CH A CH 10.45-11.45 Yoga - Yasue A CH 17.30-18.30 Pilates - Miki A BA 18.30-19.30 Yoga - Miki A BA 18.35-19.35 Pilates - instructor TBC A AN 19.30-20.15 Stretch and Tone - Katie BA Wednesday 09.00-10.00 Fitness Pilates - Miki M AN 10.00-11.00 Back Care Pilates - Miki A AN 18.00-19.00 Back Care Pilates - Miki A BA 19.00-20.00 Back Care Pilates - Miki A BA 20.00-21.00 Yoga - Alex A CH Thursday 07.00-08.00 Energising Morning A CH Yoga - Martina 09.00-10.00 Fitness Pilates - Miki M CH 10.00-11.00 Qigong - Jan A CH 11.00-12.00 Yoga - Yasue A CH 12.00-13.00 Yoga - Yasue A CH 18.00-19.00 Pilates - Wendy A A CH 18.15-19.00 Freestyle Fitness Yoga AN - Jo C 19.00-20.00 Yoga Nidra NEW - Anja M CH Friday 09.30-10.30 Bodybalance - Sally D CH 10.35-11.20 Clinical Pilates - Miki A CH 17.00-18.00 Meditation - Natalie A AR Please note you will need to bring your own mat at this venue as these are no longer be provided. LOCATION: AN Annex AR Art Room BA Barn CH Chichester Room LE Lewes Room PA Pavilion 12 Changes to terms and conditions apply when booking classes. For full terms and conditions please visit www.southdownsleisure.co.uk/terms/ on our website.

Splashpoint Leisure Centre Class Timetables Book your classes online at www.southdownsleisure.co.uk or call 01903 905050 Classes can be booked via our website and reception 7 days in advance for FIT4 and Centre Members, and 3 days in advance for non-members. Monday 06.30-07.00 H.I.T Spin - Sue T H S2 06.30-07.00 Bodyattack Express H J l S1 - Rich 06.30-08.00 Adult Swim Coaching M J P - Graham 07.05-07.50 Bodypump NEW - Rich H l S1 07.05-07.50 Spin - Freestyle - Sue T M S2 09.15-10.00 Bodypump - Dave H M S1 09.15-10.00 Showtime Dance - Sue F S2 10.05-10.50 Bodycombat - TBC H J S1 10.10-10.40 Cx Worx - Dave H M l S2 10.45-11.40 Clinical Fitness (NT) A S2 - Marie 10.45-11.40 Clinical Fitness NEW A S2 - Marie 10.55-11.40 Freestyle Fitness Yoga S1 - Jo C 11.45-12.40 Bodybalance - Ruby S1 12.10-12.55 Aqua Aerobics - Lucie G P 12.45-13.45 Pilates - Ruby A S1 14.00-15.00 50+ Keep Fit - Sally R A S1 17.00-17.45 Bodypump - Jo M M l S1 17.00-17.50 Spin - Freestyle M S2 - Helen C 17.50-18.20 CX Worx - Jo M M l S1 18.00-18.45 Spin - RPM - Colin M S2 18.15-19.00 Aqua Aerobics - Helen C P 18.25-19.10 Bodyattack - Rich H J S1 18.30-19.00 GRIT Plyo - Jo M H l GY 19.15-20.00 Bodycombat - Rich H J S1 19.15-20.05 Bodybalance - Jo M S2 20.10-20.50 Bodypump (NT) M S1 - Lucie G 20.15-21.00 Barre Fusion S2 - Emily/Jade Tuesday 06.30-07.15 Bodypump - Charlotte M S1 06.45-07.15 Kettlebells/Powerbag - Tom H l GY 06.45-07.30 Spin - Freestyle - Sue T M S2 07.20-08.05 Weightloss Bootcamp S1 - Helen C 07.40-08.25 Aqua Aerobics - Charlotte P 09.00-09.30 GRIT Strength - Nicole H l S1 09.15-10.00 Spin Circuits - Sarah P M S2 09.30-10.00 GRIT Cardio NEW H l S1 - Nicole 10.05-10.55 Bodypump - Sarah P M S1 10.10-10.55 Bodyjam - Wendy S2 11.00-11.45 Bodycombat - Dave H M J S1 11.20-12.20 Pilates - Sarah P A S2 11.50-12.20 Cx Worx - Dave H M l S1 12.15-13.00 Aqua Aerobics - Helen H P 12.30-13.30 Hatha Yoga - Martina A S1 14.00-15.00 50+ Keep Fit - Sally R A S1 15.10-16.50 Over 50's Table Tennis A S1 17.05-17.35 Cx Worx - Dave H M l S1 17.30-19.00 Adult Swim Coaching M P - Spencer & Helen 17.40-18.25 Bodyattack - Lisa/Vikki H J S1 17.40-18.25 Boxercise - Dave H M S2 18.30-19.15 Sh'bam - Wendy S2 18.30-19.15 HIT - Nicole H S1 19.30-20.15 Bodypump - Jo C M S1 19.30-20.15 Spin - Schwinn - Sue T M S2 20.30-21.15 Weightloss Bootcamp S1 - Helen C LOCATION: GY Gym P Pool S1 Studio 1 S2 Studio 2 Changes to terms and conditions apply when booking classes. For full terms and conditions please visit www.southdownsleisure.co.uk/terms/ on our website. 13

Splashpoint Leisure Centre Class Timetables Wednesday 06.30-07.00 H.I.T Spin - Helen C H S2 06.30-08.00 Adult Swim Coaching M P - Andy 06.30-07.15 Bodycombat - Florence H J S1 06.45-07.15 GRIT Plyo - Jo M H l GY 06.45-07.30 BeachFIT Bootcamp A RE - Jordan 07.05-07.50 Spin - Freestyle M S2 - Helen C 07.20-07.50 GRIT Strength - Jo M H l BA 09.15-10.10 Bodypump - Helen H M S1 09.30-10.15 Spin - Freestyle - Jo M M S2 10.15-11.00 Bodyattack - Helen H H J S1 10.30-11.30 Couch To 5K - Jo M A RE 10.35-11.35 Yoga - Ulala A S2 11.05-11.35 Cx Worx - Colin M l S1 11.40-12.25 Zumba - Florence S2 11.40-12.40 Bodybalance - Colin S1 12.10-12.55 Aqua Bootcamp- Helen C P - Helen C 12.30-13.15 Breath - Christie A S2 13.00-13.30 Express - Aqua Helen C P 13.00-13.45 Bodypump - Dave H M J S1 14.00-15.00 Pilates - Miki A S1 15.05-16.05 Over 50's Keep Fit A S1 - Sally R 17.00-17.45 Barre Fusion - Bennie S2 17.00-17.45 Clinical Fitness - Marie A S1 17.50-18.35 Bodyattack - Sinead H J S1 18.00-18.50 Spin - Schwinn - Sue T M S2 18.35-19.20 Weightloss Bootcamp S1 - Bella 19.00-19.50 Spin - Schwinn - Sue T M S2 19.15-20.00 Aqua Aerobics - Kate P 19.25-20.10 Bodycombat - Dave H H J S1 20.10-21.10 Bodybalance - Colin S1 20.15-20.45 Cx Worx - Dave H M l S2 Thursday 06.45-07.15 Kettlebells/Powerbag A GY - Tom 06.45-07.30 Bodyattack - Colin H J S2 06.45-07.30 Bodypump (NT) - Jemma M S1 07.40-08.25 Aqua Aerobics P - Charlotte 09.10-10.10 50+ Short Mat Bowls & A S1 Table Tennis - Sally R 09.50-10.35 Spin Circuits - Janie M S2 10.15-11.15 50+ Keep Fit - Sally R A S1 10.45-11.30 Rave Aerobics - Janie S2 11.20-12.05 Boxercise - Dave H M S1 11.35-12.20 Sh'bam - Wendy S2 12.10-12.55 Deep Water Aqua - Kate P 12.30-13.30 Hatha Yoga - Martina M S1 13.00-13.45 Aqua Aerobics - Lucie G P 13.45-14.45 Clinical Fitness - Caroline A S1 17.15-18.00 Sh'bam - Charlotte S1 17.30-18.00 Abs and Core - Tom A l S2 17.30-19.00 Adult Swim Coaching M P - Andy and Michelle 18.00-18.45 Aqua Aerobics - Erin P 18.10-19.05 Bodypump - Charlotte M S1 18.15-19.00 Showtime Dance - Su F S2 18.30-19.30 Running Club 10K M RE - Shelley 19.10-19.40 Express Bodyattack H J l S1 - Lisa S 19.15-20.00 Spin - RPM - Colin M S2 19.45-20.15 Cx Worx - Lisa S l S1 20.15-20.45 Express Bodybalance S1 - Lisa S 14 Mood lighting may be used in classes

Book your classes online at www.southdownsleisure.co.uk or call 01903 905050 Classes can be booked via our website and reception 7 days in advance for FIT4 and Centre Members, and 3 days in advance for non-members. Friday 06.30-07.15 Sh'bam - Rich S1 06.30-07.00 H.I.T Spin - Jo M H S2 06.45-07.15 GRIT Cardio - Bella H l GY 07.00-08.00 Running Club 10K M RE - Shelley 07.05-07.50 Spin - Freestyle - Jo M M S2 07.20-07.50 GRIT Strength - Bella H l S1 07.40-08.25 Aqua Aerobics NEW P - Lucie G 09.15-10.00 Tabata Bootcamp - Kerry M S1 10.05-10.35 CX Worx - Kerry M l S2 10.05-10.50 Bodycombat - Wendy H J S1 10.55-10.40 Zumba - Sally R S1 11.15-12.00 Bobystep - Wendy M J S2 11.45-12.30 Bodybalance - Sally R S1 12.05-12.35 GRIT Strength - Jo M H l S2 12.10-12.55 Aqua Aerobics - Helen P 12.35-13.30 Pilates - Miki A S1 12.50-13.20 Express Spin - Katie B M l S2 13.00-13.45 Aqua Aerobics - Lucie G S2 13.35-14.30 Bodypump - Helen H M S1 17.00-17.45 Bodycombat - Colin H J S1 17.00-17.45 Freestyle Spin - Nicole M S1 17.50-18.50 Bodypump - Colin M S1 18.15-19.15 Bodybalance - Florence S2 18.15-19.00 Deep Water Aqua - Kate P 19.00-20.00 Circuits - Janie S1 19.00-20.00 Adult Swim Coaching M P - Andy Saturday 06.55-07.25 GRIT Strength - Rich H l S1 07.00-07.30 H.I.T Spin - Sue T H S2 07.30-08.00 GRIT Plyo - Rich H l S1 07.35-08.25 Spin - Schwinn - Sue T M S2 08.00-08.45 BeachFIT Bootcamp A RE - Jordan 08.30-09.15 Spin - Schwinn - Sue T M S2 08.30-09.15 Weightloss Bootcamp S1 - Helen C 09.25-10.10 Bodyattack - Lisa S H J S1 09.30-10.15 Showtime Dance - Su F S2 10.00-11.00 Couch To 5K - Sue T RE 10.15-11.15 Bodypump - Mark J M S1 10.20-11.15 Bodybalance - Lisa S S2 Sunday 07.30-08.20 Spin - Freestyle - Nicole M S2 07.40-08.40 Bodypump - Helen H M S1 08.30-09.20 Spin - RPM - Colin M S2 08.45-09.30 Sh'bam - Charlotte S1 09.35-10.35 Bodybalance - Sally R S1 09.35-10.20 P90X - Stewart H J S2 10.25-11.15 Barre Fusion S2 - Emily/Jade 10.30-11.15 Aqua Aerobics P - Charlotte 10.35-11.35 Bodyattack - Rich H J S1 16.15-17.00 Bodypump - Rosie M S1 17.00-17.45 Deep Water - Aqua Kate P 17.05-17.50 Bodybalance - Rosie S1 18.00-19.00 H.I.T - Dave H H S1 18.00-19.00 Adult Swim Coaching M P - Rota 19.05-19.50 Bodycombat - Dave H H J S1 LOCATION: GY Gym P Pool S1 Studio 1 S2 Studio 2 RE Reception Changes to terms and conditions apply when booking classes. For full terms and conditions please visit www.southdownsleisure.co.uk/terms/ on our website. 15

Worthing Leisure Centre Class Timetables Monday 06.00-06.45 Early Bird Fitness - Kevin A RA 06.50-07.35 Bodypump - Kevin M S1 09.20-10.10 Bodypump - Colin M S1 09.20-10.10 Bodycombat - Jo C H J RA 09.20-10.10 Spin - Jo M M S2 10.25-11.15 Step and Conditioning A S1 - Karen T 10.25-11.10 Sh'bam - Wendy RA 10.25-11.15 Spin - Mark M S2 10.30-11.15 Baby FIT4 - Tina LM A MH 11.30-12.15 Bodystep - Colin M J S1 11.30-12.00 Abs and Core - Katie B A l RA 11.30-12.00 H.I.T Spin - Mark H l S2 17.15-18.00 Bodystep - Wendy M J S1 18.00-18.50 Spin - RPM - Karen T M S2 18.05-19.00 Bodypump - Sally B M S1 18.40-19.25 Weightloss Bootcamp RA - Katie B 19.05-19.35 Express Spin - Sally B M l S2 19.10-20.10 Bodypump - Lisa S M S1 19.30-20.15 Bodyattack - Katie B H J RA 19.40-20.10 Express RPM - Sally B M l S2 20.20-20.50 Cx Worx - Colin M l RA 20.20-21.05 Bodybalance - Lisa S S1 Tuesday 06.30-07.15 Bodypump - Colin M S1 06.30-07.00 Express Bodyattack H J l RA - Rich 06.40-07.25 Spin - RPM - Sally R M S2 07.05-07.35 GRIT Plyo - Rich H l S1 09.20-10.10 Spin - Katie B M S2 09.20-10.10 Zumba - Helen H RA 09.20-10.10 Bodypump - Colin M S1 10.25-11.10 Bodyattack - Helen H H J RA 10.25-11.15 Spin - RPM - Karen T M S2 10.25-11.15 Cardio Legs, Bums S1 & Tum - Helen C 11.30-12.20 Bodybalance - Colin S1 17.25-18.10 Bodycombat H J RA - Colin NEW 17.45-18.30 Bodypump - Karen T M S1 18.15-19.00 Sh'bam - Jo C RA 18.25-18.55 Express Spin - Colin M l S2 18.35-19.20 Cardio Legs, Bums S1 & Tum - Katie B Tuesday (continued) 19.00-19.50 Spin - RPM - Sally R M S2 19.00-20.00 Popmo - Celia MH 19.05-19.55 Bodyattack - Colin H J RA 19.25-20.10 Weightloss Bootcamp S1 - Tina L M 20.00-20.50 Spin - Schwinn - Mark T M S2 20.15-21.00 Fitstep - Tina LM S1 Wednesday 06.30-07.00 Abs and Core - Sue T M l RA 07.00-07.45 Bootcamp - Sue T RA 07.05-07.50 Bodypump NEW - Rich M S1 08.00-09.00 Qigong - Jan A SH 09.20-10.10 Bodycombat - Jo C H J RA 09.20-10.10 Pilates - Wendy A A SH 09.20-10.10 Spin - RPM - Sally B M S2 09.20-10.10 Tone & Tighten - Janie S1 10.25-11.15 Pilates - Wendy A A SH 10.25-11.15 Freestyle Fitness Yoga RA - Jo C 10.25-11.15 Bodypump - Karen T M S1 11.30-12.15 Zumba - Helen H RA 11.30-12.15 Tabata Boxercise S1 - Dave H 12.30-13.30 Clinical Fitness - Marie A S1 17.40-18.25 INSANITY - Stewart H S1 18.00-19.00 Yoga - Karina SH 18.00-19.00 Spin - RPM - Sally B M S2 18.30-19.15 Boxercise - Penny M J S1 19.05-19.50 Spin - Schwinn - Mark T M S2 19.15-20.00 Bodyattack - Fiona H J S1 19.15-20.00 Cardio Legs, Bums MH & Tum - Charlotte B 19.35-20.20 Bodyjam - Wendy RA 20.00-21.00 Bodypump - Fiona M S1 16 Mood lighting may be used in classes

Book your classes online at www.southdownsleisure.co.uk or call 01903 905050 Classes can be booked via our website and reception 7 days in advance for FIT4 and Centre Members, and 3 days in advance for non-members. Thursday 06.00-06.45 Early Bird Fitness - Rich A S1 06.45-07.30 Bodycombat - Rich H J S1 06.45-07.30 Spin Freestyle - Sue T M S2 09.20-10.10 Spin - RPM - Karen T M S2 09.20-10.10 Bodyattack - Katie B H J S2 09.20-10.10 Body Conditioning RA - Nicole 10.00-10.45 Baby FIT4 - Tina LM A MH 10.25-11.10 Weightloss Bootcamp RA - Karen T 10.25-11.10 Bodybalance - Lisa S S1 11.20-12.05 Sh'bam - Sally D RA 11.30-12.15 Bodypump - Lisa S M S1 17.25-18.10 Bodybalance - Sally B S1 17.30-18.30 Yoga - Miki A SH 17.45-18.30 H.I.T (NT) - Nicole H RA 18.35-19.20 Bodycombat H J S1 - Lucie D NEW 18.15-19.15 Bodypump - Sally B M S1 18.15-19.00 Spin - RPM - Sally R M S2 19.00-21.00 Adult Trampolining A MH - Becky/Debbie 19.15-20.15 Bodyattack - Rich H J S1 19.25-20.10 Sh'bam - Jo C RA 19.30-20.20 Spin Freestyle - Simon M S2 20.20-20.50 GRIT Strength - Rich H l S1 Friday 06.15-06.45 GRIT Cardio - Nicole H l S1 06.30-07.00 Abs and Core NEW M l RA - Enzo 06.30-07.00 Express Spin - Sue T H l S2 06.45-07.30 Bodypump - Dave H M S1 07.00-07.30 H.I.T Spin - Sue T H l S2 07.00-07.45 Weightloss Bootcamp A RA - Enzo 09.20-10.10 Spin - RPM - Karen T M S2 09.20-10.10 Outdoor Bootcamp RE - Jo M 09.20-10.10 Cardio Legs, Bums M J RA & Tum - Katie B Friday (continued) 10.25-11.10 Bodypump - Karen T M S1 10.25-10.55 CX Worx - Colin M l SQ 11.30-12.15 Pilates - Ulala A RA 17.00-17.30 CX Worx - Norma M l S1 17.30-18.15 Spin - Schwinn - Sue T M S2 17.35-18.20 Bodyattack - Lucie G H J S1 18.25-19.15 Bodypump - Sally B M S1 18.35-19.20 Sh'bam - Rich RA 19.30-20.15 Bodyjam - Wendy S1 Saturday 07.30-08.15 Spin - Mark J M S2 07.40-08.25 Bodystep - Colin M J S1 08.20-08.50 H.I.T Spin - Mark J M l S2 08.30-09.15 Sh'bam - Sally D RA 08.30-09.15 Bodypump - Jo C M S1 09.00-09.50 Spin - RPM - Sally R M S2 09.30-10.15 Bodycombat - Sally D H J RA 09.30-10.30 Cardio Legs, Bums S1 & Tum Charlotte B 10.00-10.30 30 Min Spin - Sally R M S2 10.20-11.05 Burlesquercise NEW RA - Rachel 10.35-11.25 Bodyattack - Colin H J S1 11.25-11.55 CX Worx - Rosie T M l S1 Sunday 09.00-09.50 Piloxing - Sally D M J S1 09.00-09.50 Spin - Freestyle - Jordan M S2 10.00-10.45 Bodypump - Karen T M S1 10.50-11.35 Bodycombat - Sally D H J S1 11.40-12.10 CX Worx - Sally D M l S1 17.00-17.45 Sh'bam - Rich RA LOCATION: CO Committee Room 3G Football Pitches MH Main Hall RA The Range RE Reception S1 Studio 1 S2 Spin Studio SH Shaftsbury Room SQ Squash Ct. Changes to terms and conditions apply when booking classes. For full terms and conditions please visit www.southdownsleisure.co.uk/terms/ on our website. 17

Worthing College Class Timetables Book your classes online at www.southdownsleisure.co.uk or call 01903 905050 Classes can be booked via our website and reception 7 days in advance for FIT4 and Centre Members, and 3 days in advance for non-members. Monday 17.30-18.30 Bodypump (NT) - Sue T M S 18.35-19.20 Bodycombat NEW H J S - Sally H 19.30-20.15 Freestyle Fitness Yoga S (NT) - Bennie Tuesday 17.30-18.25 Bodybalance - Norma S 18.30-19.15 Fitsteps - Megan S 19.20-20.20 Pilates - Ruby A S Wednesday 17.30-18.15 LBT - Katie B S 18.20-19.05 Bodypump - Lisa S M S 19.10-19.55 Bodybalance - Lisa S S 20.05-20.35 GRIT Strength - Bella H S Thursday 17.30-18.15 Pilates - Ruby M S 18.20-19.20 Bodycombat - Carrie H J S 19.30-20.00 CX Worx - Carrie M l S 20.05-20.50 Bodybalance - Norma S Friday 17.30-18.15 Boxfit NEW - Enzo S 18.25-19.10 Bodybalance - Megan S Saturday 08.15-09.00 H.I.T - Jo M H S 08.30-09.30 Mountain Bike Club: RE Cycling Over the Downs - Barry 08.30-09.30 Running Club - Jodie M RE 08.30-10.00 Walking Over the Downs RE - Nicole 09.05-09.50 Bodypump - Jo M M S 09.55-10.25 CX Worx - Jo M M l S 10.30-11.15 Bodybalance - Jo M S Sunday 08.30-09.15 Bodypump - Sue T M S 09.20-10.05 Weightloss Bootcamp S - Katie B 10:10-10:40 CX Worx - Katie B A S 10.45-11.30 Zumba - Helen S LOCATION: S Studio RE Reception 18 Changes to terms and conditions apply when booking classes. For full terms and conditions please visit www.southdownsleisure.co.uk/terms/ on our website.

Personal TRAINING ACHIEVE YOUR GOALS! Whether your aim is to look good, feel great or train for an event, our personal trainers will enable you to reach your goal, stay motivated and see results fast. Call today for your FREE 30 minute consultation Flexible packages to suit you, from 30 per session* Please visit our website to see profiles of our personal trainers or contact one of our fitness suites. *When you book 20 sessions as a FIT4 member. For non-members prices please speak to a fitness advisor. South Downs www.southdownsleisure.co.uk 19

Adult, Junior, Fam Concession mem l 5 local sites l No tie-in contract l Swimming pools, saunas, spa, steam rooms and heat beds Speak to a Member at Worthing Leisure Centre o more people more active more often 20

ily, Corporate and berships available... l Junior sports with most coaching included in membership l Racquet sports l The money you pay helps support a wealth of charitable initiatives ship Advisor today r Splashpoint Leisure Centre South Downs www.southdownsleisure.co.uk 21

Class descriptions PRICE GUIDE: for relevant class prices please visit www.southdownsleisure.co.uk/prices Mind Body Barre Fusion SPL A brand-new flexibility class combining different sections, including ballet, yoga moves, conditioning, cardio blasts, flexibility and stretch. LES MILLS BODYBALANCE DLC FP SPL WLC WC A mix of Tai Chi, Pilates and Yoga that helps you gain strength, balance and flexibility leaving you feeling refreshed and re-energised. Breathe A SPL Breathe is an injury prevention class with a strong emphasis on diaphragmatic breathing and efficient functioning of the body to prevent and help treat injury and pain/dysfunction. This will be very different to your normal classes so expect the unexpected. Meditation FP In these sessions we will practice mindfulness and meditation, whilst learning how they can be used as tools to reduce stress and bring peace to our lives. Take this opportunity to take time out of your day for a moment of calm and learn to just 'be'. Pilates A FP SPL WLC Pilates is a form of exercise designed to improve physical strength, flexibility, posture and enhance mental awareness. It's suitable for people of all ages and fitness levels. Back Care Pilates A DLC FP It is important to keep your back fit and healthy. This does not only put you in the best position to prevent back pain, but also enables you to control back pain when it strikes. A class designed to strengthen and restore postural flexibility and mobility. Clinical Pilates A FP A class focusing on finding, understanding and working the deep supportive muscles of the core, specifically the pelvic floor and deep abdominals as well as gentle but effective upper and lower body stretching and strengthening. Suitable for people with back pain, recovering from surgery or injuries and pre/post- natal. Fitness Pilates M FP A dynamic and more intense form of Pilates. Fitness Pilates is a training option that focuses on the body as a human kinetic chain. By applying the fundamental Pilates technique and exercises, Fitness Pilates aims to offset musculoskeletal imbalances. Ideal for those who enjoy a more energetic style and who want to work deeper into their core! SYMBOL GUIDE: A All fitness levels M Medium fitness levels H Hi Energy/Get fit fast l 30 min class J Junior FIT4 age 13 and above 22

If you would like any further information or advice on classes please email violet.czajewska@southdownsleisure.co.uk Freestyle Fitness Yoga FP SPL WC It is a fitness class that incorporates strength, stretch and Yoga postures. The classes are easy to follow and are athletically challenging. The instructor makes sure that no matter what level you are you'll be able to follow along. Hatha Yoga A SPL An old system that includes the practice of asanas (yoga postures) and pranayama (breathing exercises), which help bring peace to the mind and body, preparing the body for deeper spiritual practices such as meditation. Gentle, slow and great for beginners or students who prefer a more relaxed style where they hold poses longer. Back Care Yoga FP SPL WLC This class is designed to strengthen your back to relieve pain and stress and promote optimal back health and spinal alignment. Through a series of stretches and postures you can begin to develop a stronger, healthier back. Uniting the mind, body and soul whilst teaching strength, posture, breathing and relaxation. Yoga Dynamic SPL FP A strong alignment focused class where postures are linked in sequence. Focus is given towards a functional and mindful awareness of the body, as well as strength, flexibility and the importance of the breath. Energising Morning Yoga A FP Start your day with energising morning yoga to get your body moving and still your mind in preparation for the day s activities. A Yoga for Relaxation A FP A gentle form of yoga which promotes relaxation, whilst strengthening the body and aiding flexibility. All ages and abilities welcome. It is safely designed and recommended for pregnancy and post-natal too. Yoga Restorative (YIN) A FP Focuses on relaxing the body in restful poses. Rest provides the body an opportunity to renew and heal. A deeply relaxing and revitalising practice, leaving you refreshed and restored. Tai Chi Qigong FP Is an exercise and healing technique developed in China more than 4000 years ago. These exercises use breathing techniques, gentle movement, and meditation to cleanse, strengthen, and circulate the life energy (qi). Cardio/ Body Conditioning/ Strength Body conditioning A WLC Sculpt your perfect body with our body conditioning class. Strengthen your whole body with just your own body weight and some small equipment. Get fit fast. Cardio Legs, Bums & Tums WLC Follows the same format as Legs Bums and Tums but includes an aerobic block of exercise designed to raise your heartbeat and burn the calories. Suitable for all levels CENTRE GUIDE: DLC Davison Leisure Centre FP Field Place SPL Splashpoint Leisure Centre WLC Worthing Leisure Centre WC Worthing College 23

Class descriptions (continued) Cardio/ Body Conditioning/ Strength (continued) Circuit Training SPL DLC Bulge your biceps and flex your pecs! A combination of high intensity and resistance training designed to be easy to follow targeting fat loss, muscle building and cardio fitness! H.I.T / INSANITY H SPL WLC WC High Intensity Interval Training! Push your heartrate to its peak and maximise your training! A great way to challenge your fitness levels. KETTLEBELLS / POWERBAGS l A SPL Combining the benefit of weight training with an intense cardio workout to help build lean muscle and increase power!! Suitable for all levels. Legs, Bums & Tums WC A simple but effective class focusing on conditioning, sculpting and toning those stubborn areas! Ideal both for kick-starting and maintaining your fitness and shape. Suitable for all levels. LES MILLS BODYATTACK H J SPL WLC A simple but high intensity workout which delivers great cardiovascular and conditioning results. The fastest way to get fit! LES MILLS BODYCOMBAT H J DLC SPL WLC WC A fiercely energetic class incorporating martial arts disciplines such as karate and boxing. With driving music, this makes for an exhilarating and exciting class. M LES MILLS BODYPUMP M DLC SPL WLC WC Using weights and a barbell. The quickest way to tone and condition your body, lose weight and ultimately change your body shape. Suitable for all levels. LES MILLS BODYSTEP M J SPL WLC WC BODYSTEP is the energizing step workout that makes you feel liberated and alive. Using simple movements on, over and around the step you get huge motivation from sing-a-long music and motivational instructors. Cardio blocks push fat burning systems into high gear followed by muscle conditioning tracks that shape and tone your body. LES MILLS CX Worx l M DLC SPL WLC WC Looking for a short, sharp excellent core workout that ll inspire you to the next level of fitness, while strengthening and toning your body? Then this new 30 min work out is for you! Suitable for all levels. LES MILLS GRIT - CARDIO l H SPL A high-impact cardio workout like nothing else. Designed to burn fat and rapidly improve athletic capability, this explosive, 30-minute team training session combines high impact body weight exercises and uses no equipment. LES MILLS GRIT - PLYO l H SPL An intense plyometric-based workout that gets results fast! Combining the principles of plyometrics and power agility training, these 30-minute team training sessions on a bench will build a powerful, agile and athletic body. LES MILLS GRIT - STRENGTH l H SPL WLC WC Strength is an intense 30-minute team training session that will blast all major muscle groups and take your training to the next level. SYMBOL GUIDE: A All fitness levels M Medium fitness levels H Hi Energy/Get fit fast l 30 min class J Junior FIT4 age 13 and above 24

PRICE GUIDE: for relevant class prices please visit www.southdownsleisure.co.uk/prices P90X H SPL/ WC Brand new total body strength and cardio conditioning class. Designed to increase fitness levels and be as challenging as you want it to be. Tabata Bootcamp H SPL WLC Exclusive to FIT4! A mix of tabata high intensity training, cardio and resistance using weights. An allover body work out to get fit fast! Weightloss Bootcamp A DLC SPL WLC WC Exclusive to FIT4! A full body workout focusing on core, cardio and abs. Ideal for all those aiming to burn fat, shed pounds, tone up and get fit. Suitable for all levels. Dance Bounce DanceFit DLC Bounce is a high-energy dance fitness class. Styles include Hip-hop, Waacking, House & Vogue with choreography that is fun and easy to follow. All levels are welcome! FitSteps A WLC WC Try our energetic, upbeat dance class designed to achieve real measurable fitness results. The dance workout mixes the graceful steps of Ballroom and the up-tempo steps of Latin dances to create fun-filled classes where you don t even realise you re getting fit. Transform your body and have fun dancing to music that will get your heart pumping! Showtime Dance SPL Come along and enjoy an energetic class including a warm up, and then learn dance routines from your favourite West End shows and movies. Could be anything from Hairspray, Chicago to Footloose. You too can be that West End Star! LES MILLS BODYJAM SPL WLC Dance yourself fit with a Bodyjam workout! An electrifying mix of the latest dance styles and the hottest new sounds. This dance inspired workout is designed to get you fit while you are having fun. LES MILLS SH BAM DLC SPL WLC Featuring simple but seriously hot dance moves, SH'BAM is the perfect way to shape up and let out your inner star, even if you're dance challenged. A 45-minute class can burn up to 506 calories! Suitable for all levels. Zumba SPL WLC WC Ditch the workout and come and join the party! Inspired by cumbia, salsa, samba and merengue music, dance your way to fitness with this highly popular, fun and most talked about workout! Suitable for all! Indoor cycling Spin (LES MILLS RPM/Schwinn/ Spinning/Freestyle) SPL WLC An indoor cycling experience based on outdoor riding. Whether being taken on a journey or simply working to inspirational and motivating music, you are in control of your resistance ensuring a ride of your life! Suitable for all levels. H CENTRE GUIDE: DLC Davison Leisure Centre FP Field Place SPL Splashpoint Leisure Centre WLC Worthing Leisure Centre WC Worthing College 25

Class descriptions (continued) Indoor cycling (continued) Spin Circuit H SPL A great way to combine indoor cycling with a combination of weights and abdominal exercises for a total body workout. H.I.T Spin l H SPL H.I.T Spin is built on the science of high-intensity interval training (HIIT). It s a quick and hard style of training that returns rapid results with minimal joint impact. The short duration of this workout will motivate you to push your physical and mental limits. It features bursts of intensity where you work as hard as possible, followed by periods of rest that prepare you for the next effort. The pay-off is you burn calories for hours after a good HIIT workout. Express Spin l H SPL WLC Ideal for beginners as an introduction to Spin or for those who want to bolt on a 30-minute workout to an existing exercise programme. Walking on the Downs WC Join us for an enjoyable social walk on the Downs, every Saturday morning from Worthing College. Meet at the FIT4 Fitness Centre. Suitable for all levels. Run Couch to 5k SPL If you are interested in running but have been scared to give it a go, then the Couch to 5k program is for you. Its aim is to get just about anyone from the couch to running 5 kilometres (3,1 miles) or for 30 minutes in just 9 weeks. Sessions are at a pace that suits all fitness levels and doesn't leave you feeling exhausted. Running Club 10k M SPL WC This 60 minute session will be based on a 9-10 minute mile pace and will include road, seafront and occasional running on the downs. It is ideal for those with a goal of running a 10k. Aqua Classes Aqua Aerobics SPL A safe and effective full body workout in the water. This is a fun and revitalising way to get fit and stay fit, using the resistance that water naturally creates. Suitable for all levels. Outdoor activities Mountain bike club: Cycling over the Downs WC Rides cater for all levels where you'll receive some basic coaching, from British Cycling qualified Mountain bike leader. Intensity: Beginner Intermediate. Aqua Bootcamp SPL Interval training within the water. A mix of cardio, resistance and toning exercises working at different stations allowing a full body work out. Suitable for all levels. SYMBOL GUIDE: A All fitness levels M Medium fitness levels H Hi Energy/Get fit fast l 30 min class J Junior FIT4 age 13 and above 26

PRICE GUIDE: for relevant class prices please visit www.southdownsleisure.co.uk/prices Aquafit Deep Water SPL Exclusive to our programme and with the use of a flotation belt, try this popular water based workout for something different and challenging. This nonimpact class is ideal for anyone recovering from injury. Suitable for all levels. Other Baby FIT4 A WLC If you want to get back in shape and enjoy a fun activity with your baby this is the class for you! Connect with your baby and enjoy a post-natal 30-minute exercise session especially designed for the two of you, followed by a 15-minute play session with toys and songs. (Babies welcome from 6 weeks to 3 years). Suitable for all levels. Boxercise M J SPL WLC A fun, stress busting class focusing on working all the major muscle groups enhancing range of movement, hand & eye co-ordination, balance, timing and technique. Clinical Fitness A SPL WLC A low intensity class focussing on improving health and wellbeing for anyone who is physically inactive, overweight or has a health condition. A fun group session taken by an exercise referral instructor. Suitable for all levels. Early Bird Fitness A WLC For those early birds who want to do their fitness first thing! In the darker, winter months you will be in the Range and for the warmer lighter months outside on the 3G football pitches. Suitable for all levels. Over 50s Keep Fit A SPL With a choice of activities such as short mat bowls and table tennis plus a low impact fitness class, this is a sociable and unique way to stay in shape! Suitable for all levels. Piloxing M J SPL WLC An unique class that mixes Pilates and boxing into a fat torching and muscle sculpting workout guaranteed to whip you into shape. Popmo WLC An all over body workout developing strength, stamina, suppleness, balance and agility. Work at your own level. Ideal for all fitness levels. Powerhoop DLC Hula your way to fitness and a big smile on your face! Using a weighted hoop. An ideal workout for a slim waist, effective calorie burn and core muscle strength. Suitable for all levels. Step n'conditioning WLC A popular and engaging step class designed to keep the body strong and toned. Suitable for all levels. Tone and Tighten WLC A low impact class designed to strengthen and tone the whole body by using resistance exercises. A unique and fun way of helping you achieve your personal fitness goal. Suitable for all levels. CENTRE GUIDE: DLC Davison Leisure Centre FP Field Place SPL Splashpoint Leisure Centre WLC Worthing Leisure Centre WC Worthing College 27

Child Admissions Policy Simple Steps For Healthy Swimming 1. Do not swim if you are ill. 2. Do not return to swimming for 2 weeks following a bout of diarrhoea or a vomiting bug. 3. Before you swim please use the pre-swim showers on poolside. 4. Take your children to the toilet prior to their swim & ensure you wash your hands before entering the pool. 5. Standard nappies are not suitable for swimming. Please ensure waterproof nappies are worn, these are available for purchase from reception. 28

Splashpoint Swimming Information For relevant prices to use the facility, please visit: www.southdownsleisure.co.uk/prices P Parking Pay & display car parks are located to the west of the building and in Lyndhurst Road. Charges apply between 9am and 6pm, 7 days a week. Refunds will only be given in this period. We refund 1.00 per hour up to a maximum of 2 hours.two tickets will be issued, one should be placed in the car and the other handed to reception on arrival to claim your refund. Lane Swimming Etiquette Our qualified lifeguards are on the poolside to keep all swimmers safe. They may ask swimmers to move to another lane to prevent collisions, please do not take offence, please follow their instructions at all times to help everyone have a safe and enjoyable swim. Swim in the lane which best suits your swimming speed The following times should be used as guide: Slow Lane - Over 1 minute per length Medium Lane - 30 seconds to 1 minute per length Fast Lane - Maximum 30 seconds per length Training Lane - Front Crawl Only, Maximum 30 seconds per length Please follow the lane Directions Please swim single file only, to prevent collisions Swimming side-by-side will only be permitted in extremely quiet sessions. r-,. +l r-,. +l SLOW MEDIUM FAST TRAINING LI L...t LI L...t Look around before pushing off the wall Let swimmers who are about to turn pass before pushing off Leave plenty of room before pushing off and following other swimmers Please do not stop at the end of the lane for long periods Stand to the side of the lane to ensure other swimmers can continue or vacate the lane while you rest Wait until the end of the lane to overtake, unless the lane ahead is clear Allow faster swimmers to overtake at the end of the Lane. Please do not hog the centre of the lane 29

30 06.00 06.30 07.00 07.30 08.00 08.30 09.00 09.30 10.00 10.30 11.00 11.30 12.00 12.30 13.00 13.30 14.00 14.30 15.00 15.30 16.00 16.30 17.00 17.30 18.00 18.30 19.00 19.30 20.00 20.30 21.00 21.30 22.00 Monday 6 LANES Lifesaving & Sub Aqua Clubs Tuesday 6 LANES Wednesday 6 LANES MAIN POOL Variable depths Thursday 6 LANES Friday 6 LANES Saturday 6 LANES Please ask at reception for pool depths. Lanes are subject to change at the discretion of staff. n CLOSED Colour Guide: n General Swimming n Lane Swimming n Adult Coaching Term Time Swimming Timetable Worthing Swimming Club n Adults Only n Aqua Fit n Aquaschool n Disabled Lane Waterpolo Worthing Swimming Club n Fun Time - Inflatables n Fun Time - Mats n Junior Coaching n Parties n Schools n Staff Training n Waterpolo n WSC For information in regards to our child admissions policy see page 28 Sunday 6 LANES

Term Time Swimming Timetable TEACHING/DIVING POOL Variable depths 06.00 06.30 07.00 07.30 08.00 08.30 09.00 09.30 10.00 10.30 11.00 11.30 12.00 12.30 13.00 13.30 14.00 14.30 15.00 15.30 16.00 16.30 17.00 17.30 18.00 18.30 19.00 19.30 20.00 20.30 21.00 21.30 22.00 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Sub Aqua Clubs Colour Guide: n General Swimming n Adult Lessons n Aqua Fit Worthing Swimming Club n Aquaschool n Parties n Public Diving n Schools Worthing Swimming Club Please ask at reception for pool depths n Staff Training n Front Crawl Clinic n WSC n CLOSED 31

32 06.00 06.30 07.00 07.30 08.00 08.30 09.00 09.30 10.00 10.30 11.00 11.30 12.00 12.30 13.00 13.30 14.00 14.30 15.00 15.30 16.00 16.30 17.00 17.30 18.00 18.30 19.00 19.30 20.00 20.30 21.00 21.30 22.00 School Holiday Swimming Timetable MAIN POOL Variable depths Monday 6 LANES Lifesaving & Sub Aqua Clubs Tuesday 6 LANES Worthing Swimming Club Dates: Monday 12th February 2018 Sunday 18th February 2018 Thursday 29th March 2018 Sunday 15th April 2018 Wednesday 6 LANES Waterpolo Thursday 6 LANES Worthing Swimming Club Friday 6 LANES Saturday 6 LANES Sunday 6 LANES Please ask at reception for pool depths. Lanes are subject to change at the discretion of staff. Colour Guide: n General Swimming n Lane Swimming n Adult Coaching n Adults Only n Aqua Fit n Disabled Lane n Fun Time - Inflatables n Fun Time - Mats n Junior Coaching n NPLQ Course n Parties For information in regards to our child admissions policy see page 28 n Waterpolo n WSC n CLOSED

School Holiday Swimming Timetable TEACHING/DIVING POOL Variable depths Dates: Monday 12th February 2018 Sunday 18th February 2018 Thursday 29th March 2018 Sunday 15th April 2018 06.00 06.30 07.00 07.30 08.00 08.30 09.00 09.30 10.00 10.30 11.00 11.30 12.00 12.30 13.00 13.30 14.00 14.30 15.00 15.30 16.00 16.30 17.00 17.30 18.00 18.30 19.00 19.30 20.00 20.30 21.00 21.30 22.00 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Sub Aqua Clubs Colour Guide: n General Swimming n Adults Only Diving n Aqua Fit Worthing Swimming Club n Aquaschool n NPLQ Course n Parties n Public Diving Worthing Swimming Club Please ask at reception for pool depths n WSC n Mini Polo n CLOSED 33

Term Time Swimming Timetable LEISURE POOL 34 06.00 06.30 07.00 07.30 08.00 08.30 09.00 09.30 10.00 10.30 11.00 11.30 12.00 12.30 13.00 13.30 14.00 14.30 15.00 15.30 16.00 16.30 17.00 17.30 18.00 18.30 19.00 19.30 20.00 20.30 21.00 21.30 22.00 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Colour Guide: n General Swimming n Adults Only n Aquaschool Please ask at reception for full details on leisure pool features n Disabled n Parent & Baby n CLOSED n n Shallow Half of Pool Open for General Swimming with Pirate Ship Feature Only Slide & all features open N.B. Slide Open from 14.00 Monday to Friday, 8.00 Saturday & Sunday

School Holidays Swimming Timetable LEISURE POOL Monday 12th February 2018 Sunday 18th February 2018 Thursday 29th March 2018 Sunday 15th April 2018 06.00 06.30 07.00 07.30 08.00 08.30 09.00 09.30 10.00 10.30 11.00 11.30 12.00 12.30 13.00 13.30 14.00 14.30 15.00 15.30 16.00 16.30 17.00 17.30 18.00 18.30 19.00 19.30 20.00 20.30 21.00 21.30 22.00 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Colour Guide: n General Swimming n Adults Only n Disabled Please ask at reception for full details on leisure pool features n NPLQ Course n Slide & all features open n CLOSED For information in regards to our child admissions policy see page 28 35

WORTHING S PREMIER LEARN TO SWIM PROGRAMME Adult Swimming Lessons and Coaching Adult swimming lessons are run during term time for non swimmers, beginners and improvers. It s never too late to learn! NEW CLASS for Adult Non Swimmers - Thursdays 8.30-9.00; 9.00-9.30 (Term Time Only) These lessons are aimed at nervous, non swimmers who need to gain water confidence. Beginners Lesson Times (Term Time Only) Non swimmers Thursdays 8.30; 9.00 Beginners Wednesdays 18.45; Sundays 18.30 and 19.30 Improvers Wednesdays 18.15; Sundays 18.00 and 19.30 For complete beginners who want to gain water confidence and learn to swim. Improvers For adults who can swim but want to improve their technique. Front Crawl Technique Clinic Sundays 19.00 (term time only) This is a 30 minute session to improve your Front Crawl. This will be a small group aimed at competent Front Crawl swimmers who want to refine their stroke technique and breathing Fees: FIT4 Members: Free Centre Members: 6.20 Non Members: 7.60 Phone 01903 905050 to enrol Adult Coaching Coaching sessions are available every day except Saturday. Coached training sessions aim to improve stamina and stroke technique. These sessions are suitable for strong swimmers and triathletes, but there is a lane available on Tuesdays and Thursdays for those wanting to begin training. Must be able to swim 100m front crawl continuously. Mondays & Wednesdays: 06:30 Tuesdays & Thursdays: 17:30 & 18:15 Fridays: 19:00 Sundays: 18:00 Contact swimming@southdownsleisure.co.uk for further details, or call Splashpoint Leisure Centre on 01903 905050. 36

Available here for all your essential beauty needs, relaxation and pampering private treatment room disabled access express beauty services or unhurried pampering Guinot Hydradermie facial waxing therapeutic massage manicure, pedicure and shellac ear piercing electrolysis, thread vein and skin tag removal eyelash and brow tinting Friendly, professional and experienced therapists For advice and appointments please leave a message on 01903 244404 WORTHING LEISURE CENTRE Shaftesbury Ave, Goring-by-Sea www.miragebeauty.net 37

Walking Sports Timetable Book your classes online at www.southdownsleisure.co.uk or call 01903 905050 Walking sports Walking sports are aimed at the over 50 s and as the names suggest, are slower-paced versions and suited to those who may have reduced mobility, however the games have been designed so that anyone can play it regardless of age or fitness level. Walking Football Drop in training sessions Tuesday 10:30am-11:30am & 11:30am-12:30pm Wednesday 6:00pm-7:00pm Walking Netball Wednesday 11.30am-12.30pm Over 65 s session 12.00pm Wednesdays Fitness session 10.30am Wednesday mornings League & Tournament 1st Monday of every month Regular 8-week introductory sessions 38

Tennis Timetable Book your classes online at www.southdownsleisure.co.uk or call 01903 905050 Junior Tennis Classes at Field Place Manor House Unsure of your standard? For an assessment call Colin Piper on 01903 905050 or email: colin.piper@southdownsleisure.co.uk The junior tennis programme is run all year round and provides a coaching pathway to improve from beginner level to county standard and above. The programme runs in accordance to LTA guidelines, using 3 levels of mini tennis (Red, Orange, Green) and then full size tennis, again with different levels of playing standards. Monday 4.00pm-5.30pm Bronze 5.30pm-7.00pm Silver Tuesday 4.00pm-5.00pm Mini tennis red 5.00pm-6.00pm Mini tennis orange 6.00pm-7.00pm Mini tennis green Wednesday 4.00pm-5.00pm Mini tennis red 5.00pm-6.00pm Mini tennis orange 6.00pm-7.00pm Mini tennis green Thursday 4.00pm-5.30pm Gold 5.30pm-7.00pm Platinum Saturday 9.00am-10.00am Mini tennis red 10.00am-11.00am Mini tennis orange 11.00am-12 noon Mini tennis green 12.00pm-1:30pm Bronze Contact Head Coach Colin Piper on 01903 905050 for further information. Adult Tennis Classes Beginners/Rusty Rackets Tennis Class Mondays 7pm - 9pm For players that are new to the game or haven t played for a number of years and need a refresher. Intermediate Tuesday 7:30pm 8:30pm Advanced Tennis Class Tuesday 8:30pm 10:00pm For players looking to enhance their game, improve Tactics and undertake competitive play. Tennis Coffee Morning Tuesday and Thursday 10am 12 noon For all standards. Coaching, doubles play and a hard earned coffee afterwards. All sessions bookable at reception or online. Price: 7 per session (Free for FIT4 members) 39