No sweat (or at least none anyone can see). You'll learn
eggbeater, stride entries and compact jumps. You'll be doing a 300
m workout and sprinting 25-50 m. You'll master your front crawl,
back crawl and breaststroke. Whew!
- Shallow dive into deep water
- Stride entry into deep water
- Compact jump into deep water
- Legs-only surface support 30-60 sec.
- Back somersault (in water)
- Swim underwater 5-10 m to recover object
- Eggbeater kick on back or scissor kick on side 10-15 m
- Breaststroke 25-50 m
- Front crawl and back crawl 50-100 m each
- Head-up front crawl 10-15 m
- Interval training: 4 x 50 m front or back crawl or breaststroke
with 30 sec. rests
- Sprint (25-50 m) front crawl, back crawl, or breaststroke
- Workout 300 m:
- 50 m warm-up (choice of strokes)
- 4 x 25 m front crawl with 15 sec. rests
- 4 x 25 m back crawl with 15 sec. rests
- 50 m cool-down (choice of strokes)
- Water Smart messages: Swim with a Buddy; Wear a Lifejacket;
Check the Ice; Swim to Survive; Within Arms' Reach