Adult Swimmer 3

  • Shallow dive into deep water
  • Stride entry into deep water
  • Compact jump into deep water
  • Legs-only surface support 30-60 sec.
  • Back somersault (in water)
  • Swim underwater 5-10 m to recover object
  • Eggbeater kick on back or scissor kick on side 10-15 m
  • Breaststroke 25-50 m
  • Front crawl 50-100 m
  • Back crawl 50-100 m
  • Head-up front crawl 10-15 m
  • Interval training: 4 x 50 m front or back crawl or breaststroke with 30 sec. rests
  • Sprint (25-50 m) front crawl, back crawl, or breaststroke
  • Workout 300 m
  • Water Smart messages
  • Adult 3