Adult Swimmer 2

Kick it up a notch working on two interval training workouts of 4 x 25 m kicking and front or back crawl. You'll be able to perform dive entries and demonstrate breaststroke arms and breathing over 10-15 m. You'll be supporting yourself at the surface for 1-2 minutes, and showing off your handstands in shallow water.

  1. Standing dive into deep water
  2. Forward roll entry into deep water with and without PFD
  3. Tuck jump (cannonball) into deep water
  4. Tread water 1- 2 min.
  5. Handstand in shallow water
  6. Front somersault (in water)
  7. Swim underwater 5-10 m
  8. Canadian Swim to Survive Standard: Roll entry into deep water, tread 1 min. and swim 50 m
  9. Flutter kick on back 5 m; reverse direction and flutter kick on front 5 m
  10. Flutter kick on front 5 m; reverse direction and flutter kick on back 5 m
  11. Whip kick on back 10-15 m
  12. Whip kick on front 10-15 m
  13. Breaststroke arms drill 10-15 m
  14. Front crawl and back crawl 25-50 m each
  15. Interval training: 4 x 25 m flutter kick with 15-20 sec. rests
  16. Interval training: 4 x 25 m front or back crawl with 15-20 sec. rests
  17. Sprint front crawl 25 m
  18. Water Smart messages: Swim with a Buddy; Wear a Lifejacket; Check the Ice; Swim to Survive; Within Arms' Reach