Adult Swimmer 1 - MacEwan Sport and Wellness Registration

Adult Swimmer 1

Enter and exit shallow water
Jump into deep water, return and exit
Sideways entry wearing PFD
Tread water 30 sec. wearing PFD
Hold breath underwater 5-10 sec.
Submerge and exhale 5-10 times
Open eyes underwater
Recover object from bottom in chest-deep water
Wearing PFD, jump into deep water, tread 30 sec. and swim/kick on back 5-10 m
Float on front
Float on back
Roll laterally front to back and back to front
Glide on front 3-5 m
Glide on back 3-5 m
Glide on side 3-5 m
Flutter kick on front 10-15 m
Flutter kick on back 10-15 m
Flutter kick on side 10-15 m
Whip kick in vertical position with PFD 15-30 sec
Front crawl or back crawl 10-15 m
Interval training: 4x9-12 m flutter kick with 10-15 sec. rests
Water Smart messages
Adult 1