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106 Pages in 4 Chapters

  1. About   Page 1
  2. The Free Lifesaving Society publishes free survival swimming and lifesaving training materials
    1. Equipment   Page 2
    2. The right equipment makes all the difference
      1. Lifevests   Page 3
      2. Whenever possible choose lifevests instead of buoyancy aids
      3. Clothing   Page 4
      4. Clothes add greater realism to your swimming and lifesaving practice
      5. Layers   Page 5
      6. Dress for immersion
      7. Survival   Page 6
      8. The clothes shown here are convenient for survival swimming
      9. Uniforms   Page 7
      10. Lifeguards must always be recognisable

    3. Glossary   Page 8
    4. Understand the lingo of lifesaving and survival swimming
    5. Nutrition   Page 9
    6. Nutrition is the most important part of any fitness program
    7. Research   Page 10
    8. A lot of scientific research is now going into swimming
      1. Blood Lactate   Page 11
      2. Blood lactate levels are a good indicator of glycogen breakdown
      3. Exertion   Page 12
      4. Journal of Physiological Anthropology and Applied Human Science
      5. Oxygen   Page 13
      6. Nagoya Institute of Technology
      7. Temperature   Page 14
      8. Work had no important effect on the falls in surface or mean temperature
      9. Training   Page 15
      10. The present training methods can reduce physiological load

    9. Worldwide   Page 16
    10. Around 80% of casualties are men which is why we focus on educating them
      1. England   Page 17
      2. Swimming is the only school subject that can save your life
      3. Germany   Page 18
      4. Almost half of 10 year old kids (45%) can not swim safely
      5. Japan   Page 19
      6. Japanese police statistics show that over 80% of people who drown are fully clothed
      7. Korea   Page 20
      8. World's Largest Swimming Lesson Breaks Record Participation
      9. Liberia   Page 21
      10. Lifesaving Liberia runs regular school-based swimming lessons
      11. Netherlands   Page 22
      12. Every year, members of the Rotterdam Rescue Brigade swim up to 1,000 meters fully clothed
      13. USA   Page 23
      14. Clothing in the water is common place at a Spartan swim team practice

    11. Your Team   Page 24
    12. Promote survival swimming and lifesaving through your local team
      1. Organisation   Page 25
      2. Lesson plans provide a basic framework for planning your class
      3. Check List   Page 26
      4. Go carefully through this list and use it for each lesson
      5. Competitions   Page 27
      6. Lifesaving competitions can be a powerful training incentive
      7. Lesson Structure   Page 28
      8. In our lesson plans we group items using progressive skill building
      9. Safety   Page 29
      10. Safety must be a key part of every lesson

  3. Fitness   Page 30
    1. Aquatic Gym   Page 31
    2. Swimming pools are a safe alternative to repetitive gym training
      1. Stretching   Page 32
      2. Before and after your training session do some easy exercise
      3. Circuit   Page 33
      4. Circuit training for lifeguards is a tough, fast paced sequence of exercises
      5. Push Ups   Page 34
      6. This is a great arm and upper body workout
      7. Wading   Page 35
      8. This exercise builds lower body core strength and leg muscles
      9. Workout   Page 36
      10. You should be confident in the water and able to swim fully clothed

    3. Games   Page 37
    4. Enjoy these games in your swimming group or lifesaving class
      1. Warm Up Fun   Page 38
      2. Here are some exciting fun games
      3. Ball Games   Page 39
      4. Use these wild games towards the end of a training session
      5. Challenges   Page 40
      6. Working together in a group to solve problems is a useful skill
      7. Pool Tag   Page 41
      8. On this page we show you a few variations of the basic pool tag game
      9. Relays   Page 42
      10. Whenever your group needs some motivation or seems to get a bit too cold

    5. Swim Strokes   Page 43
    6. You can swim a lot faster with the same effort
      1. Technique   Page 44
      2. The key factor in swimming is your technique
      3. Backstroke   Page 45
      4. Survival backstroke can get you out of trouble without using too much energy
      5. Breaststroke   Page 46
      6. Lifeguards use breaststroke when approaching casualties
      7. Front Crawl   Page 47
      8. Front crawl is the fastest swimming style to quickly reach a casualty
      9. Sidestroke   Page 48
      10. Sidestroke is named so because the swimmer lies on one side
      11. Travel Stroke   Page 49
      12. The travel stroke is rarely taught outside the military

    7. Training   Page 50
    8. This is NOT water aerobics
      1. Begin   Page 51
      2. The pool is a safe place to learn survival swimming
      3. Drag   Page 52
      4. We investigate the effects of drag resistance
      5. Endurance   Page 53
      6. It's not just about swimming laps
      7. Resistance   Page 54
      8. Swimming in clothes is an aquatic form of resistance training
      9. Sequence   Page 55
      10. This survival swimming sequence combines many essential skills
      11. Underwater   Page 56
      12. This is a great way to have fun and expand your lung capacity
        1. Safety   Page 57
        2. Lesson Plan   Page 58
        3. Water entries from a height of 3 meters or more
        4. Your Questions   Page 59

    9. Survival   Page 60
    10. Survival swimming comes before lifesaving skills
      1. Lessons   Page 61
      2. During many watersports you often have to swim in clothes
        1. Clothes   Page 62
        2. For fun lessons in the pool you want quick drying clothes
        3. Format   Page 63
        4. Pool   Page 64
        5. Learn Survival Swimming in the Pool
        6. Beach   Page 65
        7. The beach has a few more challenges than the pool
        8. College   Page 66
        9. Every weekday morning before breakfast we had swim training in the pool
        10. Zwem ABC   Page 67
        11. Survival Swimming in the Netherlands

      3. Drownproofing   Page 68
      4. You don't even have to be a good swimmer to use this technique
        1. Sequence   Page 69
        2. It is much easier to do than stay afloat by swimming
        3. Floating   Page 70
        4. Floating is an important self-rescue technique
        5. Help Position   Page 71
        6. You can prolong your survival time
        7. Huddle   Page 72
        8. This fun activity teaches the importance of staying together
        9. Inflate Clothes   Page 73
        10. This exercise involves inflating clothing with air to stay afloat
        11. Treading Water   Page 74
        12. Keep your body upright with the head out of the water

      5. Sea and Surf   Page 75
      6. The beach provides a great water workout opportunity
        1. Gear List   Page 76
        2. It is important these clothes fit well
        3. Boats   Page 77
        4. Small boat handling and rescues require many skills
        5. Float   Page 78
        6. A river or water crossing is a fun wet adventure for two people
        7. Run   Page 79
        8. Running on the beach varies a bit from cross country or mud running events
        9. Swim   Page 80
        10. It is fantastic strength training, but is very exhausting
        11. Workout   Page 81
        12. Swimming and running combine into a good cross-training exercise

      7. Water Safety   Page 82
      8. We've compiled the best water safety tips we could find
        1. Entry and Exit   Page 83
        2. Always enter shallow water in a safe manner
        3. Hypothermia   Page 84
        4. You can develop hypothermia without immediately recognising it
        5. Rip Currents   Page 85
        6. Rips are the cause of most rescues performed at beaches
        7. Sun Safety   Page 86
        8. The American Cancer Society recommends a 3-prong approach to sun protection
        9. Thunderstorms   Page 87
        10. Each year lightning claims many lives or causes injuries

    11. Lifesaving   Page 88
    12. Lifesaving is for everyone and more fun than swimming up and down
      1. Beach   Page 89
      2. Beach lifeguards provide a patrolling presence on beaches
        1. Surf Lifesaving   Page 90
        2. Surf Lifesaving originated in Australia in 1906
        3. Work Experience   Page 91
        4. They put a high emphasis on realistic staff training

      3. Pool   Page 92
      4. Pool lifeguards work in enclosed water like swimming pools
        1. Staff Training   Page 93
        2. Make it fun and challenging to keep your team motivated

      5. Basic Training   Page 94
      6. This lesson gives an introduction to lifesaving
        1. Casualties   Page 95
        2. Discuss with your team the four most likely casualties
        3. Defences   Page 96
        4. This lesson is an introduction to aquatic self-defence
        5. Scanning   Page 97
        6. Give your lifeguards a chance to practice their signals
        7. Signals   Page 98
        8. Signals can be very confusing at times

      7. Rescues   Page 99
      8. Your safety is of utmost importance and always comes first
        1. Land Based   Page 100
        2. These rescues are the safest and can even be done by non-swimmers
        3. Assisted Rescues   Page 101
        4. Enter shallow water safely as near to the casualty as possible
        5. Rescue Towing   Page 102
        6. Only as a last resort should you enter the water

      9. Tests   Page 103
      10. These swimming tests go beyond the simple four lengths run
        1. Initiative Test   Page 104
        2. When setting up your initiative test make sure it is a realistic scenario
        3. Test Scenarios   Page 105
        4. Here are a few sample initiative tests for your class
        5. Videos   Page 106
        6. Here are some helpful videos we've found on Youtube