Swimmer 5

  • Shallow dive into deep water
  • Tuck jump (cannonball) into deep water
  • Jump entry into deep water, and tread water 2 min.
  • Stationary eggbeater kick 30 sec.
  • Back somersault (in water)
  • Roll entry into deep water, tread 90 sec. and swim 75 m
  • Breaststroke 25 m
  • Front crawl 50 m
  • Back crawl 50 m
  • Head-up front crawl 10 m
  • Sprint front crawl 25m
  • Interval training: 4 x 50 m front or back crawl with 30 sec. rests
  • Water Smart Message: Wear a Lifejacket
  • Interval training: 4 x 15 m breaststroke with 30 sec. rests
  • Sprint back crawl 25 m
  • Water Smart message: Swim with a Buddy
  • Water Smart message: Check the Ice
  • Water Smart message: Swim to Survive
  • Swimmer 5