The survival swimming test sequence below combines many essential skills into one fun exercise and is also a good warm up training or fun activity for your swimming class. This sequence is inspired by the Swim and Survive programme of the Royal Life Saving Society Australia (RLSSA).

Dressed in swimwear, long pants, long-sleeved shirt and jumper, shoes and socks (optional), perform the following sequence:

1. Enter shallow water in a safe manner, feet first. Don't dive in.

   This simulates entry into unknown water. You may not know what is underwater, so be careful. Slide in slowly, feel the ground with your feet.

2. Wade towards the deep end until you're neck deep in the water. Swim to the far side and climb out.

   Notice how waterlogged clothes will slow your movements, but not pull you down. Water weighs nothing in water. Wet clothes only get heavy when you come out.

3. Dive in and swim 10 metres underwater to simulate an escape form a sinking boat surrounded by oil. Swim a further 40 metres as if escaping from danger.

   Swimming underwater fully clothed may be somewhat of a challenge you should prepare for in a supervised pool. Many people drown because they have never learned this.

4. Float, survival scull or tread water for 5 minutes. Wave occasionally as if signalling for help. Inflate your clothes for buoyancy.

   In a rescue situation you should stay in one place if possible, so that rescue teams can find you faster. Keep your group together.

5. Swim 200 metres using survival strokes, changing every 50 metres.

   Sometimes you may have to swim a distance to save yourself. You may not have time to change into your swimwear, hence you practice in clothes and get fit. Upgrade to 400 meters after a while.

6. Perform a throw rescue using a weighted rope over a distance of 10 metres.

   A time limit of 1 minute shall apply, commencing with an uncoiled and untangled rope lying at the feet of the rescuer and ending when the swimmer has grasped it.

7. Wade to and pull to safety a partner by using a towel or item of clothing as an aid.

   The point of towing someone with an aid is to avoid direct contact for safety reasons. You don't want to be grabbed by a scared casualty.

8. Fit a lifevest (PFD) correctly while treading water. Swim 100 metres using survival strokes. Climb out of the water whilst wearing the lifevest.

   Learn how to use a lifevest. You may not have the time in a real emergency situation. It keeps your face out of the water. A person floating with nose and mouth below the waterline has a harder time getting air than one whose face is kept out of the water.

Reader Comments

"We do this sequence about once a week in our swimming club. It is great fun and builds a lot of muscle strength if done regularly. Compare notes. You should see improvements."
Pierre Jeanneau, Quebec, Canada  


"This is a powerful exercise and much more fun than the gym. I have to swim in clothes because of sensitive skin and high sunburn risk. Thank you for a programme I can use and get fit."

Andrew Tomlinson, Brisbane, Australia  

 
"We use this sequence as part of our lifeguard training. It keeps us fit and focussed on our tasks. but is also fantastic fun. Our team often asks for this training."

Chaiya Wut, Chiang Mai, Thailand