Day & Time:
Location:
Instructor:
1. Ent
er and
exit sh
allow
water
2. Jum
p into
chestdeep w
ater
3. Jum
p into
deep w
ater w
earing
4. Trea
PFD
d wate
r 30 se
c. wea
ring P
5. Hold
FD
breath
under
water
5 sec.
6. Sub
merge
and ex
hale 5
times
7. Ope
n eyes
under
water
8. Floa
t on fr
ont 5
sec.
8. Floa
t on b
ack 5 s
ec.
9. Ro
ll later
ally fro
nt to b
ack an
10. Glid
d back
e on fr
to fron
ont 3
t
m
10. Glid
e on b
ack 3 m
10. Glid
e on s
ide 3 m
11. Flu
tter kic
k on fr
ont 5
m
11. Flu
tter kic
k on b
ack 5 m
12. Fro
nt craw
l5mw
earing
PFD
13. Wa
ter Sm
art me
ssage:
Swim
13. Wa
with a
ter Sm
Buddy
art me
ssage:
W
ear a L
13. Wa
ifejack
ter Sm
et
art me
ssage:
C
heck t
13. Wa
he Ice
ter Sm
art me
ssage:
Swim
to Sur
vive
Level
Session / Year:
Previo
us
SWIMMER 1
Total Enrolled:
© Copyright 2014, The Royal Life Saving Society Canada. ® Water Smart, Swim for Life and Swim to Survive are registered trademarks of the Society.
Total Pass:
Result:
Register In:
Swim for Life - Swimmer 1
Entries and Exits
Must Sees
1. Enter and exit shallow water
• Foot-first entry
• Safe movement and control during entry
and exit
2. Jump into chest-deep water
• Foot-first entry and controlled return to
surface
3. Jump into deep water wearing PFD
• Appropriate PFD correctly donned and
fastened on land
• Foot-first entry and controlled return to
surface
Surface Support
4. Tread water 30 sec. wearing PFD
Underwater Skills
Must Sees
• Vertical body position
• Mouth and nose above surface
• Sculling action of hand generates support
• Continuous kick
• Minimum time met
Must Sees
5. Hold breath underwater 5 sec.
• Entire body submerged
• Minimum time met
6. Submerge and exhale 5 times
• Entire body submerged
• Controlled exhalation underwater 5 times
7. Open eyes under water
• Full face submerged with eyes open
Movement / Swimming Skills
Must Sees
8. Float on front and back 5 sec. each
• Float on front with face in water
• Float on back with ears in water
• Recovery from front and back floats
• Minimum time met
9. Roll laterally front to back and
back to front
• Begin in front or back float position
• Controlled lateral rollover: roll front to back;
roll back to front
• Body remains horizontal
Movement / Swimming Skills (cont.)
Must Sees
10. Glide on front, back and side
3 m each
• Front glide – face in water; underwater
exhalation; arms extended beyond head
• Back glide – ears in waters; arms by sides
• Side glide – body on side; bottom arm
extended beyond head; top arm by side;
head resting on bottom arm
• Minimum distance completed
11. Flutter kick on front and back
5 m each
• Appropriate streamlined body position
• Propulsive, rhythmic flutter kick with
alternate leg drive
• Minimum distance completed
12. Front crawl 5 m wearing PFD
• Body on front
• Alternate arm action
• Propulsive, rhythmic flutter kick with
alternate leg drive
• Minimum distance completed
Water Smart® Education
13. Water Smart messages
Must Sees
• Participation in a water activity reinforcing
the Water Smart messages:
°° Swim with a Buddy – Never swim alone;
always with a buddy
°° Wear a Lifejacket – Is everyone in my
family wearing lifejackets in the boat
including me? Mom? Dad? Others?
°° Check the Ice – Always have an adult
check the ice thickness before going on it
°° Swim to Survive – Follow the bubbles to
the surface
Day & Time:
Location:
rn and
wearin
g PFD
water,
retu
water
15 sec
.
exit
© Copyright 2014, The Royal Life Saving Society Canada. ® Water Smart, Swim for Life and Swim to Survive are registered trademarks of the Society.
rawl 1
0m
In
9. terval tra
in
in
20 sec
. rests g: 4 x 5 m fl
utter k
ick wit
10. Wa
h
ter Sm
art me
ssage:
Swim
10. Wa
with a
ter Sm
Buddy
art me
ssage:
W
e
ar a Lif
10. Wa
ejacke
ter Sm
t
art me
ssage:
C
heck t
10. Wa
he Ice
ter Sm
art me
ssage:
Swim
to Sur
vive
8. Back
c
t from
bottom
5. Wearing P
in che
st-dee
FD, jum
tread
p wate
p into
30 sec
r
deep w
. and s
a
w
t
er,
im/ kic
6. Flut
k 15 m
ter kic
k on fr
ont 10
m
6. Flut
ter kic
k on b
ack 10
m
6. Flut
ter kic
k on s
ide 10
m
7. Wh
ip kick
in vert
ical po
sition
8. Fro
30 s e c
nt craw
. with
l 10 m
aid
4. Rec
over o
bjec
3. Trea
d
2. Sid
eways
entry
into d
eep
Instructor:
1. Jum
p
Level
Session / Year:
Previo
us
SWIMMER 2
Result:
Total Enrolled:
Total Pass:
Register In:
Swim for Life - Swimmer 2
Entries and Exits
1. Jump into deep water, return and exit
2. Sideways entry wearing PFD
Surface Support
3. Tread water 15 sec.
Underwater Skills
4. Recover object from bottom in
chest-deep water
Swim to Survive® Skills
Must Sees
• Foot-first entry
• Controlled return to surface and safe return
to side
Movement / Swimming Skills (cont.)
8. Front crawl and back crawl
10 m each
Movement / Swimming Skills
• Minimum distance completed
(for both strokes)
Front crawl
• Body on front
• Alternate arm action
• Propulsive, rhythmic flutter kick with
alternate leg drive; slight knee bend
• Breathing pattern with underwater
exhalation
• Appropriate PFD correctly donned and
fastened on land
• Controlled return to surface after entry
Must Sees
Back crawl
• Vertical body position
• Mouth and nose above surface
• Sculling action of hand generates support
• Supportive kick
• Minimum time met
• Body on back
• Alternate arm action
• Propulsive, rhythmic flutter kick with
alternate leg drive near the surface
• Relaxed breathing
Must Sees
• Face in water
• Object recovered with hands and returned
to surface
Fitness
9. Interval training: 4 x 5 m flutter kick
with 20 sec. rests
Must Sees
• Repetitions completed
• Propulsive, rhythmic flutter kick with
alternate leg drive; slight knee bend
Must Sees
Water Smart® Education
5. Wearing PFD, jump into deep water,
tread 30 sec., and swim/kick 15 m
Must Sees
• Completion of skills in a continuous
sequence
• Distance and time requirements completed
Must Sees
6. Flutter kick on back and side
10 m each
• Appropriate streamlined body position
• Propulsive, rhythmic flutter kick with
alternate leg drive; slight knee bend
• Minimum distance completed
(in each position)
7. Whip kick in vertical position 30 sec.
with aid
• Kick in vertical position
• Kick is simultaneous and symmetrical; heels
recover towards buttocks
• Legs drive with knees apart; feet wider than
knees
• Minimum time met
10. Water Smart messages
Must Sees
• Participation in a water activity reinforcing
the Water Smart messages:
°° Swim with a Buddy – Never swim
alone, always with a buddy
°° Wear a Lifejacket – Is everyone in my
family wearing lifejackets in the boat
including me? Mom? Dad? Others?
°° Check the Ice – Always have an adult
check ice thickness before going on it
°° Swim to Survive – Follow the bubbles
to the surface
Day & Time:
Location:
Instructor:
1. Kne
eling d
ive int
o deep
water
2. For
ward r
oll ent
ry into
deep w
3. Trea
ater
d wate
r 30 se
c.
4. Han
dstand
in sha
llow w
ater
5. Fro
nt som
ersault
(in wa
ter)
J
6. ump into d
eep w
and sw
ater, tr
im/kic
ead 30
k 25 m
sec.,
7. Flutter kic
k
o
n back
and flu
5m
tter kic
k on fr ; reverse d
8. Flutter kic
irectio
ont 5
m
k
n
on fr
and flu
tter kic ont 5 m; re
verse
k on b
direct
ack 5 m
9. Wh
ion
ip kick
on bac
k 10 m
10. Fro
nt craw
l 15 m
10. Bac
k craw
l 15 m
In
11. terval t
20 sec raining: 4 x
. rests
15 m fl
utter k
ick wit
12. Wa
h
ter Sm
art me
ssage:
Swim
12. Wa
with a
ter Sm
Buddy
art me
ssage:
W
e
ar a Lif
12. Wa
ejacke
ter Sm
t
art me
ssage:
C
heck t
12. Wa
he Ice
ter Sm
art me
ssage:
Swim
to Sur
vive
Level
Session / Year:
Previo
us
SWIMMER 3
© Copyright 2014, The Royal Life Saving Society Canada. ® Water Smart, Swim for Life and Swim to Survive are registered trademarks of the Society.
Result:
Total Enrolled:
Total Pass:
Register In:
Swim for Life - Swimmer 3
Entries and Exits
Must Sees
1. Kneeling dive into deep water
• Head-first entry from a position on one knee
with controlled return to surface
2. Forward roll entry into deep water
• Controlled entry and return to surface
Surface Support
3. Tread water 30 sec.
Underwater Skills
4. Handstand in shallow water
5. Front somersault (in water)
Swim to Survive® Skills
6. Jump into deep water, tread 30 sec.,
and swim / kick 25 m
Movement / Swimming Skills
7. Flutter kick on back 5 m; reverse
direction and flutter kick on front 5 m
8. Flutter kick on front 5 m; reverse
direction and flutter kick on back 5 m
Movement / Swimming Skills (cont.)
9. Whip kick on back 10 m
• Body on back
• Kick is simultaneous and symmetrical; heels
recover towards buttocks
• Legs drive with knees apart; feet wider
than knees
• Minimum distance completed
10. Front crawl and back crawl
15 m each
• Minimum distance completed (for both strokes)
Must Sees
• Vertical body position
• Mouth and nose above surface
• Supportive and continuous arm
and leg action
• Minimum time met
• Hands on bottom; feet off bottom
• Head fully submerged
Back crawl
• Body on back; streamlined position
• Alternate arm action with overarm recovery
and underwater pull
• Hand drive finishes at thigh; recovery above
surface; entry beyond shoulder
• Continuous, rhythmic flutter kick initiated
from hips; slight knee bend; feet relaxed
• Relaxed breathing
• Forward roll with “head over heels” rotation
Must Sees
• Completion of skills in a continuous
sequence
• Distance and time requirements completed
• Appropriate streamlined body position
• Continuous, rhythmic flutter kick initiated
from hips; slight knee bend; feet relaxed
• Controlled change from back to front
• Minimum distance completed
(in both positions)
• Appropriate streamlined body position
• Continuous, rhythmic flutter kick initiated
from hips; slight knee bend; feet relaxed
• Controlled change from front to back
• Minimum distance completed
(in both positions)
Front crawl
• Body on front; streamlined and horizontal
• Alternate arm action with overarm recovery
and underwater pull
• Continuous, rhythmic flutter kick initiated
from hips; slight knee bend; feet relaxed
• Regular breathing pattern to side with
underwater exhalation
Must Sees
Must Sees
Must Sees
Fitness
11. Interval training: 4 x 15 m flutter kick
with 20 sec. rests
Water Smart® Education
12. Water Smart messages
Must Sees
• Repetitions completed
• Continuous, rhythmic flutter kick initiated
from hips; slight knee bend; feet relaxed
Must Sees
• Participation in a water activity reinforcing
the Water Smart messages:
°° Swim with a Buddy – Always swim with
someone, even in your backyard pool
°° Wear a Lifejacket – Is everyone in my
family wearing lifejackets in the boat
including me? Mom? Dad? Others?
°° Check the Ice – If the ice is safe, go
with a buddy
°° Swim to Survive – Stay calm, take a
breath, look for safety
Day & Time:
Location:
under
.
water
1 min
deep w
ater
water
5m
4. Canadian
S
w
im to
into d
Su
eep w
ater, tr rvive Stand
a
ead 1
5. Wh
min. a rd: Roll ent
ip kick
r
nd sw
on fro
im 50 y
nt 15 m
m
6. Breas
tstroke
arms d
rill 15
m
7. Fro
nt craw
l 25 m
7. Bac
k craw
l 25 m
8. Interval tra
inin
with 2
0 sec. g: 4 x 25 m
front o
rests
r back
9. Sprint
crawl
front c
rawl 2
5m
10. Wa
ter Sm
art me
ssage:
Swim
10. Wa
with a
ter Sm
Buddy
art me
ssage:
Wear a
10. Wa
Lifejac
ter Sm
ket
art me
ssage:
C
h
e
c
10. Wa
k the Ic
ter Sm
e
art me
ssage:
Swim
to Sur
vive
3. Swim
2. Trea
d
ding d
ive int
o
Instructor:
1. Stan
Level
Session / Year:
Previo
us
SWIMMER 4
© Copyright 2014, The Royal Life Saving Society Canada. ® Water Smart, Swim for Life and Swim to Survive are registered trademarks of the Society.
Result:
Total Enrolled:
Total Pass:
Register In:
Swim for Life - Swimmer 4
Entries and Exits
1. Standing dive into deep water
Must Sees
• Head-first entry from a standing position
with controlled return to surface
Movement / Swimming Skills (cont.)
7. Front crawl and back crawl
25 m each
Must Sees
• Minimum distance completed
(for both strokes)
Front crawl
Surface Suport
2. Tread water 1 min.
Underwater Skills
3. Swim underwater 5 m
Swim to Survive® Skills
4. Canadian Swim to Survive Standard:
Roll entry into deep water, tread
1 min. and swim 50 m
Movement / Swimming Skills
5. Whip kick on front 15 m
6. Breaststroke arms drill 15 m
Must Sees
• Body on front; streamlined and horizontal
• Alternate arm action with overarm recovery
and underwater pull
• Continuous, rhythmic flutter kick initiated
from hips; slight knee bend; feet relaxed
• Regular breathing pattern to side with
underwater exhalation
• Vertical body position
• Mouth and nose above surface
• Supportive and continuous arm and
leg action
• Minimum time met
Back crawl
Must Sees
• Body on back; streamlined position
• Alternate arm action with overarm recovery
and underwater pull
• Hand drive finishes at thigh; recover above
surface; entry beyond shoulder
• Continuous, rhythmic flutter kick initiated
from hips; slight knee bend; feet relaxed
• Relaxed breathing
• Body fully submerged throughout
• Distance completed
Must Sees
• Completion of skills in a continuous
sequence
• Distance and time requirements completed
Must Sees
• Body on front
• Kick is simultaneous and symmetrical; heels
recover towards buttocks
• Legs drive with knees apart; feet wider
than knees
• Minimum distance completed
• Horizontal body position on front
• Symmetrical arm pull towards chest;
elbows higher than hands; symmetrical arm
recovery beyond head
• Regular breathing pattern with underwater
exhalation
• Minimum distance completed
Fitness
Must Sees
8. Interval training: 4 x 25 m front or
back crawl with 20 sec. rests
• Repetitions completed
• Front crawl / Back crawl Must Sees
(see Item 7)
9. Sprint front crawl 25 m
• Distance completed as fast as possible
Water Smart® Education
10. Water Smart messages
Must Sees
• Participation in a water activity reinforcing
the Water Smart messages:
°° Swim with a Buddy – Always swim with
someone, even in your backyard pool
°° Wear a Lifejacket – Is everyone in my
family wearing lifejackets in the boat
including me? Mom? Dad? Others?
°° Check the Ice – If the ice is safe, go
with a buddy
°° Swim to Survive – Stay calm, take a
breath, look for safety
Day & Time:
Location:
jump
2. Tuc
k
into d
eep
water
3. Jum
p
nball)
into d
eep w
ater
entry
into d
eep w
a
ter, an
4. Stat
d trea
ionary
d 2 min
eggbe
.
ater kic
k 30 se
5. Bac
c.
k som
ersault
(in wa
ter)
R
o
6. ll entry in
t
o
and sw
deep w
im 75
ater, tr
m
ead 90
7. Bre
sec.
aststro
ke 25
m
8. Fro
nt craw
l 50 m
8. Bac
k craw
l 50 m
9. Headup fro
nt craw
l 10 m
In
10. terval t
with 3 raining: 4 x
0 sec.
50 m fr
rests
ont or
11. Interval
back c
trainin
rawl
30 sec
g
:
4 x 15
. rests
m bre
aststro
12. Sp
ke wit
rint fro
h
nt craw
l 25 m
12. Sp
rint ba
ck craw
l 25 m
13. Wa
ter Sm
art me
ssage:
Swim
13. Wa
with a
ter Sm
Buddy
art me
ssage:
Wear a
13. Wa
Lifejac
ter Sm
ket
art me
ssage:
C
h
e
c
13. Wa
k the Ic
ter Sm
e
art me
ssage:
Swim
to Sur
vive
(canno
ow div
e
Instructor:
1. Sha
ll
Level
Session / Year:
Previo
us
SWIMMER 5
Total Enrolled:
© Copyright 2014, The Royal Life Saving Society Canada. ® Water Smart, Swim for Life and Swim to Survive are registered trademarks of the Society.
Total Pass:
Result:
Register In:
Swim for Life - Swimmer 5
Entries and Exits
• Head-first entry following a path close to the surface;
surface quickly
2. Tuck jump (cannonball) into
deep water
• Controlled return to surface after entry
•
•
•
•
•
4. Stationary eggbeater kick 30 sec.
• Stationary kick in vertical position
• Semi-circular leg drive toward mid-line of body;
alternate drive and recovery
• Drive with knees apart; feet wider than knees
• Minimum time met
5. Back somersault (in water)
Swim to Survive® Skills
6. Roll entry into deep water, tread 90 sec.
and swim 75 m
Movement / Swimming Skills
7. Breaststroke 25 m
Back crawl
• Body on back; streamlined position
• Alternate arm action with overarm recovery and
underwater pull
• Hand drive finishes at thigh; recovery above surface
with elbows straight; entry beyond shoulder
• Drive with bent arm pull
• Continuous, rhythmic flutter kick initiated from hips;
slight knee bend; feet relaxed
• Relaxed breathing
9. Head-up front crawl 10 m
Must Sees
• Backward roll with “head over heels” rotation
Must Sees
Must Sees
• Horizontal body position on front
• Symmetrical arm pull towards chest; elbows higher
than hands; symmetrical arm recovery beyond head
• Regular breathing pattern with underwater exhalation
• Kick is simultaneous and symmetrical; heels recover
towards buttocks
• Legs drive with knees apart; feet wider than knees
• Pull-breathe-kick-stretch sequence into full
streamlined extension
• Minimum distance completed
• Minimum distance completed (for both strokes)
• Body on front; streamlined and horizontal
• Alternate arm action with overarm recovery and
underwater pull below body
• Hand enters beyond shoulder, pull past hip
• Elbow higher than hand during recovery
• Continuous, rhythmic flutter kick initiated from hips;
slight knee bend; feet relaxed
• Regular breathing pattern to side with
underwater exhalation
Controlled return to surface after jump entry
Mouth and nose above surface
Supportive arm and leg action
Completion of skills in a continuous sequence
Minimum time met
• Completion of skills in a continuous sequence
• Distance and time requirements completed
Must Sees
Front crawl
Must Sees
3. Jump entry into deep water and
tread 2 min.
Underwater Skills
8. Front crawl and back crawl 50 m each
Must Sees
1. Shallow dive into deep water
Surface Support
Movement / Swimming Skills (cont.)
Fitness
• Body on front; streamlined and horizontal
• Alternate arm action with overarm recovery and
underwater pull below body; hand enters beyond
shoulder; pull past hip
• Elbow higher than hand during recovery
• Continuous, rhythmic flutter kick initiated from hips;
slight knee bend; feet relaxed
• Eyes above surface
• Minimum distance completed
Must Sees
10. Interval training: 4 x 50 m front or back
crawl with 30 sec. rests
• Repetitions completed
• Front crawl / Back crawl Must Sees (see Item 8)
11. Interval training: 4 x 15 m breaststroke
with 30 sec. rests
• Repetitions completed
• Breaststroke Must Sees (see Item 7)
12. Sprint front crawl and back crawl
25 m each
• Distance completed as fast as possible
Water Smart® Education
13. Water Smart messages
Must Sees
• Participation in a water activity reinforcing the Water
Smart messages:
°° Swim with a Buddy – The safest place to play and
swim is in an area supervised by lifeguards
°° Wear a Lifejacket – Is everyone in my family
wearing lifejackets in the boat including me?
Mom? Dad, Others?
°° Check the Ice – If you fall through the ice, don’t
panic. Kick your feet, push yourself onto the
unbroken ice on your stomach, roll away from
the broken ice
°° Swim to Survive – Swim, rest, swim, get there
Day & Time:
Location:
under
5m
to reco
ver ob
ject
on bac
k 15 m
© Copyright 2014, The Royal Life Saving Society Canada. ® Water Smart, Swim for Life and Swim to Survive are registered trademarks of the Society.
crawl
l 100 m
100 m
9. Hea
d-up s
wim 2
5m
In
10. terval t
r
a
in
in
30 sec
. rests g: 4 x 25 m
breast
stroke
11. Sp
rint br
with
eastst
roke 2
5
m
12. Wo
rkout
300 m
13. Wa
ter Sm
art me
ssage:
Swim
13. Wa
with a
ter Sm
Buddy
art me
ssage:
W
ear a L
13. Wa
ifejack
ter Sm
et
art me
ssage:
Check
13. Wa
the Ice
ter Sm
art me
ssage:
Swim
to Sur
vive
8. Bac
k
8. Fro
nt craw
ststrok
e 50 m
7. Bre
a
r kick 1
6. Sciss
o
water
r t 45 s
ec.
suppo
water
10 m
eater k
ick
5. Egg
b
4. Swim
mp in
to dee
p
deep w
ater
urface
-only s
3. Leg
s
y into
pact ju
2. Com
Instructor:
1. Strid
e entr
Level
Session / Year:
Previo
us
SWIMMER 6
Result:
Total Enrolled:
Total Pass:
Register In:
Swim for Life - Swimmer 6
Entries and Exits
Must Sees
1. Stride entry into deep water
• Foot-first entry with head above surface
2. Compact jump into deep water
• Vertical, feet-first entry
• Crossed legs, arms tight to body
• Airway protected
Surface Support
3. Legs-only surface support 45 sec.
Underwater Skills
4. Swim underwater 10 m to recover object
Movement / Swimming Skills
5. Eggbeater kick on back 15 m
6. Scissor kick 15 m
7. Breaststroke 50 m
Movement / Swimming Skills (cont.)
8. Front crawl and back crawl 100 m each
• Body on front; streamlined and horizontal
• Alternate arm action with overarm recovery and
underwater pull below body
• Hand enters beyond shoulder, pull past hip
• Elbow higher than hand during recovery
• Continuous, rhythmic flutter kick initiated from hips;
slight knee bend; feet relaxed
• Regular breathing pattern to side with underwater
exhalation
Vertical body position
Mouth and nose above surface
Recognizable supportive lifesaving kick
Minimum time met
Back crawl
• Body on back; streamlined position
• Alternate arm action with overarm recovery and
underwater pull
• Hand drive finishes at thigh; recovery above surface
with elbows straight; entry beyond shoulder
• Drive with bent arm pull
• Continuous, rhythmic flutter kick initiated from hips;
slight knee bend; feet relaxed
• Relaxed breathing
Must Sees
• Body fully submerged throughout
• Minimum distance completed
• Object recovered and returned to surface
Must Sees
• Body on back
• Semi-circular leg drive toward mid-line of body;
alternate drive and recovery
• Drive with knees apart; feet wider than knees
• Minimum distance completed
• Body on side
• Both legs kick at same time and recover at the same time
• One leg extends forward and other leg extends back
to begin drive
• Legs squeeze together in scissor-like action for drive
phase
• Minimum distance completed
• Horizontal body position on front
• Symmetrical arm pull towards chest; elbows higher
than hands; symmetrical arm recovery beyond head
• Regular breathing pattern with underwater exhalation
• Kick is simultaneous and symmetrical; heels recover
towards buttocks
• Legs drive with knees apart; feet wider than knees
• Pull-breathe-kick-stretch sequence into full
streamlined extension
• Minimum distance completed
• Minimum distance completed (for both strokes)
Front crawl
Must Sees
•
•
•
•
Must Sees
9. Head-up swim 25 m
Fitness
• Eyes above surface
• Minimum distance completed
Must Sees
10. Interval training: 4 x 25 m breaststroke
with 30 sec. rests
• Repetitions completed
• Breaststroke Must Sees (see Item 7)
11. Sprint breaststroke 25 m
• Distance completed as fast as possible
12. 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)
• Workout completed
Water Smart® Education
13. Water Smart messages
Must Sees
• Participation in a water activity reinforcing the Water
Smart messages:
°° Swim with a Buddy – The safest place to play and
swim is in an area supervised by lifeguards
°° Wear a Lifejacket – Is everyone in my family
wearing lifejackets in the boat including me?
Mom? Dad? Others?
°° Check the Ice – If you fall through the ice, don’t
panic. Kick your feet, push yourself onto the
unbroken ice on your stomach, roll away from the
broken ice
°° Swim to Survive – Swim, rest, swim, get there