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Beach Lifeguard Training
Page last updated: 1 January 2005
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Timed Swim Training Programme

This programme should be followed for 4 weeks working on swimming 2-3 times a week. You should test your time at the beginning of the programme and then at the end. You may do each segment on its own or add them all together in one session depending on your fitness level and ability.

Goggles are permitted for the timed swim part of the test, so wear them! Although in open water you would be swimming with your head up, for the timed swim you should be swimming front crawl with your face down and breathing to the side.

It is also important to warm up beforehand with around 3-5min very easy swim. Don't forget to cool down at the end of the session with a different stroke to that used in the working sets e.g. backstroke.

NB - the number of lengths indicated assumes a 25m pool

Session 1
16 x 25m
Swim one length, rest 10-20 seconds, repeat 15 more times.

Session 2
8 x 50m
Swim two lengths, rest 10-20 seconds, repeat 7 more times.
Practice touch turns and push and glides at the end of each length. The quicker you can turn around and start again, the less time wasted.

Session 3
100m, 200m, 100m
Swim 4 lengths, rest 10 seconds
Swim 8 lengths, rest 10 seconds
Swim 4 lengths

Session 4
2 x 50m, rest 10-20 seconds
100m, rest 10-20 seconds
2 x 50m, rest 10-20 seconds
100m, rest 10-20 seconds

If you find breast stroke easier use breast stroke to start with and then move onto front crawl. Unless you are extremely fast at breast stroke it is unlikely that you would be able to complete the swim in the time, however, doing one length front crawl, one length breast stroke may be feasible.

Rest periods should be tailored to fitness levels. If you are finding it too hard, take more time to rest, but too long! If it is too easy then decrease rest periods. Remember don't do it all on your first go. Aim to build up sessions each week.

Additionally, you should be able to surface dive down to a depth of 2m without damage to your hearing.

Compiled by Matt Cullen - Swimming Teacher, Fitness Instructor and Beach Lifeguard.