106 Pages in 4 Chapters
- About Page 1
The Free Lifesaving Society publishes free survival swimming and lifesaving training materials
- Equipment Page 2
The right equipment makes all the difference
- Lifevests Page 3
Whenever possible choose lifevests instead of buoyancy aids
- Clothing Page 4
Clothes add greater realism to your swimming and lifesaving practice
- Layers Page 5
Dress for immersion
- Survival Page 6
The clothes shown here are convenient for survival swimming
- Uniforms Page 7
Lifeguards must always be recognisable
- Glossary Page 8
Understand the lingo of lifesaving and survival swimming
- Nutrition Page 9
Nutrition is the most important part of any fitness program
- Research Page 10
A lot of scientific research is now going into swimming
- Blood Lactate Page 11
Blood lactate levels are a good indicator of glycogen breakdown
- Exertion Page 12
Effect of Wearing Clothes on Oxygen Uptake
- Oxygen Page 13
The Effect on Oxygen Uptake and Blood Metabolites
- Temperature Page 14
Maintainance of the Body Temperature in Water
- Training Page 15
Effects of Physical Training and Mental Practice of Clothes Swimming
- Worldwide Page 16
Around 80% of casualties are men which is why we focus on educating them
- England Page 17
Swimming is the only school subject that can save your life
- Germany Page 18
Almost half of 10 year old kids (45%) can not swim safely
- Japan Page 19
Japanese police statistics show that over 80% of people who drown are fully clothed
- Korea Page 20
World's Largest Swimming Lesson Breaks Record Participation
- Liberia Page 21
Lifesaving Liberia runs regular school-based swimming lessons
- Netherlands Page 22
Every year, members of the Rotterdam Rescue Brigade swim up to 1,000 meters fully clothed
- USA Page 23
Clothing in the water is common place at a Spartan swim team practice
- Your Team Page 24
Promote survival swimming and lifesaving through your local team
- Organisation Page 25
Lesson plans provide a basic framework for planning your class
- Check List Page 26
Go carefully through this list and use it for each lesson
- Competitions Page 27
Lifesaving competitions can be a powerful training incentive
- Lesson Structure Page 28
In our lesson plans we group items using progressive skill building
- Safety Page 29
Safety must be a key part of every lesson
- Fitness Page 30
Lifeguards often choose workouts that help develop specific skills
- ABC Page 31
The Swim ABC (Zwem ABC) teaches essential survival skills as an exciting fun sport
- Swim Strokes Page 32
You can swim a lot faster with the same effort
- Backstroke Page 33
Survival backstroke can get you out of trouble without using too much energy
- Breaststroke Page 34
Lifeguards use breaststroke when approaching casualties
- Front Crawl Page 35
Front crawl is the fastest swimming style to quickly reach a casualty
- Sidestroke Page 36
Sidestroke is named so because the swimmer lies on one side
- Travel Stroke Page 37
The travel stroke is rarely taught outside the military
- Warm Up Page 38
Before and after your training session do some easy exercise
- Aquatic Gym Page 39
Swimming pools are a safe alternative to repetitive gym training
- Ai Chi Page 40
Water Tai Chi (Ai Chi) is a water exercise and relaxation program
- Cycling Page 41
The concept of underwater spinning is really simple
- Drag Page 42
This is an interesting experiment to see how the drag of your clothes makes a difference
- Floating Page 43
This pool exercise has been making waves in the fitness world
- Jogging Page 44
Aqua Jogging is a cross training and rehabilitation method that shoots your heart rate sky high
- Underwater Page 45
This is a great way to have fun and expand your lung capacity
- Yoga Page 46
Aqua Yoga is a new way to enjoy a low-impact aquatic exercise
- Zumba Page 47
Aqua Zumba is a total water workout, combining all elements of fitness
- Boot Camp Page 48
Aquatic Boot Camp is like Crossfit but very wet.
- Get Ready Page 49
Well managed pools typically have steps, ropes, rubber bricks, and other useful equipment
- Resistance Page 50
Swimming in clothes is an aquatic form of resistance training
- Endurance Page 51
It's not just about swimming laps
- Jump and Climb Page 52
For one minute jump into deep water and immediately climb out
- Push Ups Page 53
Poolside push-ups and sit-ups build overall strength
- Wading Page 54
This exercise builds lower body core strength and leg muscles
- Workout Page 55
- Games Page 56
Enjoy these games in your swimming group or lifesaving class
- Warm Up Fun Page 57
Here are some exciting fun games
- Ball Games Page 58
Use these wild games towards the end of a training session
- Pool Tag Page 59
On this page we show you a few variations of the basic pool tag game
- Relays Page 60
Whenever your group needs some motivation or seems to get a bit too cold
- Team Work Page 61
Working together in a group to solve problems is a useful skill
- Survival Page 62
Survival swimming comes before lifesaving skills
- Lessons Page 63
Inexperienced people often drown because they never learned how to swim in clothes
- Clothes Page 64
Sportswear is best for advanced swimming lessons
- College Page 65
Every weekday morning before breakfast we had swim training in the pool
- Sequence Page 66
This survival swimming sequence combines many essential skills
- Training Page 67
Pool Training for Open Water
- Drownproofing Page 68
You don't even have to be a good swimmer to use this technique
- Sequence Page 69
It is much easier to do than stay afloat by swimming
- Floating Page 70
Floating is an important self-rescue technique
- Help Position Page 71
You can prolong your survival time
- Huddle Page 72
This fun activity teaches the importance of staying together
- Treading Water Page 73
Keep your body upright with the head out of the water
- Sea and Surf Page 74
The beach provides a great water workout opportunity
- Beach Page 75
The beach has a few more challenges than the pool
- Boats Page 76
Small boat handling and rescues require many skills
- Float Page 77
A river or water crossing is a fun wet adventure for two people
- Run Page 78
Running on the beach varies a bit from cross country or mud running events
- Swim Page 79
It is fantastic strength training, but is very exhausting
- Workout Page 80
Swimming and running combine into a good cross-training exercise
- Water Safety Page 81
We've compiled the best water safety tips we could find
- Entry and Exit Page 82
Always enter shallow water in a safe manner
- Hypothermia Page 83
You can develop hypothermia without immediately recognising it
- Rip Currents Page 84
Rips are the cause of most rescues performed at beaches
- Sun Safety Page 85
The American Cancer Society recommends a 3-prong approach to sun protection
- Thunderstorms Page 86
Each year lightning claims many lives or causes injuries
- Lifesaving Page 87
Lifesaving is for everyone and more fun than swimming up and down
- Basics Page 88
This section gives an introduction to lifesaving
- Casualties Page 89
Discuss with your team the four most likely casualties
- Defences Page 90
This lesson is an introduction to aquatic self-defence
- Scanning Page 91
Give your lifeguards a chance to practice their signals
- Signals Page 92
Signals can be very confusing at times
- Rescues Page 93
Your safety is of utmost importance and always comes first
- Land Based Page 94
These rescues are the safest and can even be done by non-swimmers
- Assisted Rescues Page 95
Enter shallow water safely as near to the casualty as possible
- Rescue Towing Page 96
Only as a last resort should you enter the water
- Tests Page 97
These swimming tests go beyond the simple four lengths run
- Initiative Test Page 98
When setting up your initiative test make sure it is a realistic scenario
- Test Scenarios Page 99
Here are a few sample initiative tests for your class
- Videos Page 100
Here are some helpful videos we've found on Youtube
- Work Page 101
- Beach Page 102
Beach lifeguards provide a patrolling presence on beaches
- Pool Page 103
Pool lifeguards work in enclosed water like swimming pools
- Surf Page 104
Surf Lifesaving originated in Australia in 1906
- Training Page 105
Make it fun and challenging to keep your team motivated
- Work Experience Page 106
They put a high emphasis on realistic staff training