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94 Pages in 4 Chapters

  1. About   Page 1
  2. The Free Lifesaving Society publishes free survival swimming and lifesaving training materials
    1. Equipment   Page 2
    2. The right equipment makes all the difference
      1. Lifevests   Page 3
      2. Whenever possible choose lifejackets instead of buoyancy aids
      3. Clothing   Page 4
      4. Clothes add greater realism to your swimming and lifesaving practice
      5. Layers   Page 5
      6. Dress for immersion
      7. Uniforms   Page 6
      8. Lifeguards must always be recognisable

    3. Glossary   Page 7
    4. Understand the lingo of lifesaving and survival swimming
    5. News   Page 8
    6. Around 80% of casualties are men which is why we focus on educating them
      1. England   Page 9
      2. Swimming is the only school subject that can save your life
      3. Germany   Page 10
      4. Almost half of 10 year old kids (45%) can not swim safely
      5. Japan   Page 11
      6. Japanese police statistics show that over 80% of people who drown are fully clothed
      7. Liberia   Page 12
      8. Lifesaving Liberia runs regular school-based swimming lessons
      9. USA   Page 13
      10. Clothing in the water is common place at a Spartan swim team practice

    7. Nutrition   Page 14
    8. Nutrition is the most important part of any fitness program
    9. Research   Page 15
    10. A lot of scientific research is now going into swimming
      1. Blood Lactate   Page 16
      2. Blood lactate levels are a good indicator of glycogen breakdown
      3. Exertion   Page 17
      4. Journal of Physiological Anthropology and Applied Human Science
      5. Oxygen   Page 18
      6. Nagoya Institute of Technology
      7. Temperature   Page 19
      8. Work had no important effect on the falls in surface or mean temperature
      9. Training   Page 20
      10. The present training methods can reduce physiological load

    11. Your Team   Page 21
    12. Promote survival swimming and lifesaving through your local team
      1. Organisation   Page 22
      2. Lifeguards should watch your activities at all times
      3. Check List   Page 23
      4. Go carefully through this list and use it for each lesson
      5. Competitions   Page 24
      6. Lifesaving competitions can be a powerful training incentive
      7. Lesson Structure   Page 25
      8. In our lesson plans we group items using progressive skill building
      9. Safety   Page 26
      10. Safety must be a key part of every lesson

  3. Fitness   Page 27
    1. Aquatic Gym   Page 28
    2. Swimming pools are a safe alternative to repetitive gym training
      1. Stretching   Page 29
      2. Before and after your training session do some easy exercise
      3. Circuit   Page 30
      4. Push Ups   Page 31
      5. Wading   Page 32
      6. Workout   Page 33

    3. Games   Page 34
    4. Enjoy these games in your swimming group or lifesaving class
      1. Warm Up Fun   Page 35
      2. Here are some exciting fun games
      3. Ball Games   Page 36
      4. Use these wild games towards the end of a training session
      5. Challenges   Page 37
      6. Working together in a group to solve problems is a useful skill
      7. Pool Tag   Page 38
      8. On this page we show you a few variations of the basic pool tag game
      9. Relays   Page 39
      10. Whenever your group needs some motivation or seems to get a bit too cold

    5. Swim Strokes   Page 40
    6. You can swim a lot faster with the same effort
      1. Backstroke   Page 41
      2. Survival backstroke can get you out of trouble without using too much energy
      3. Breaststroke   Page 42
      4. Lifeguards use breaststroke when approaching casualties
      5. Front Crawl   Page 43
      6. Front crawl is the fastest swimming style to quickly reach a casualty
      7. Sidestroke   Page 44
      8. Sidestroke is used for towing casualties
      9. Travel Stroke   Page 45
      10. The travel stroke is a variation of the side stroke

    7. Training   Page 46
    8. This is NOT water aerobics
      1. Begin   Page 47
      2. The pool is a safe place to learn survival swimming
      3. Drag   Page 48
      4. Endurance   Page 49
      5. It's not just about swimming laps
      6. Resistance   Page 50
      7. Swimming in clothes is an aquatic form of resistance training
      8. Running   Page 51
      9. Running on the beach varies a bit from cross country or mud running events
      10. Sequence   Page 52
      11. This survival swimming sequence combines many essential skills
      12. Underwater   Page 53
      13. This is a great way to have fun and expand your lung capacity

  4. Survival   Page 54
  5. Survival swimming comes before lifesaving skills
    1. ABC   Page 55
    2. Survival Swimming in the Netherlands
    3. Drownproofing   Page 56
    4. You don't even have to be a good swimmer to use this technique
      1. Sequence   Page 57
      2. It is much easier to do than stay afloat by swimming
      3. Floating   Page 58
      4. Floating is an important self-rescue technique
      5. Help Position   Page 59
      6. You can prolong your survival time
      7. Huddle   Page 60
      8. This fun activity teaches the importance of staying together
      9. Inflate Clothes   Page 61
      10. This exercise involves inflating clothing with air to stay afloat
      11. Treading Water   Page 62
      12. Keep your body upright with the head out of the water

    5. Sea and Surf   Page 63
    6. The beach provides a great water workout opportunity
      1. Gear List   Page 64
      2. Boats   Page 65
      3. Small boat handling and rescues require many skills
      4. Float   Page 66
      5. A river or water crossing is a fun wet adventure for two people
      6. Run   Page 67
      7. Swim   Page 68
      8. Workout   Page 69
      9. Swimming and running combine into a good cross-training exercise

    7. Water Safety   Page 70
    8. We've compiled the best water safety tips we could find
      1. Entry and Exit   Page 71
      2. Always enter shallow water in a safe manner
      3. Hypothermia   Page 72
      4. You can develop hypothermia without immediately recognising it
      5. Lightning   Page 73
      6. Each year lightning claims many lives or causes injuries
      7. Rip Currents   Page 74
      8. Rips are the cause of most rescues performed at beaches
      9. Sun Safety   Page 75
      10. The American Cancer Society recommends a 3-prong approach to sun protection

  6. Lifesaving   Page 76
  7. Lifesaving is for everyone and more fun than swimming up and down
    1. Beach   Page 77
    2. Beach lifeguards provide a patrolling presence on beaches
      1. Surf Lifesaving   Page 78
      2. Surf Lifesaving originated in Australia in 1906
      3. Work Experience   Page 79
      4. They put a high emphasis on realistic staff training

    3. Pool   Page 80
    4. Pool lifeguards work in enclosed water like swimming pools
      1. Staff Training   Page 81
      2. Make it fun and challenging to keep your team motivated

    5. Basic Training   Page 82
    6. This lesson gives an introduction to lifesaving
      1. Casualties   Page 83
      2. Discuss with your team the four most likely casualties
      3. Defences   Page 84
      4. This lesson is an introduction to aquatic self-defence
      5. Scanning   Page 85
      6. Give your lifeguards a chance to practice their signals
      7. Signals   Page 86
      8. Signals can be very confusing at times

    7. Rescues   Page 87
    8. Your safety is of utmost importance and always comes first
      1. Land Based   Page 88
      2. These rescues are the safest and can even be done by non-swimmers
      3. Assisted Rescues   Page 89
      4. Enter shallow water safely as near to the casualty as possible
      5. Rescue Towing   Page 90
      6. Only as a last resort should you enter the water

    9. Tests   Page 91
    10. These swimming tests go beyond the simple four lengths run
      1. Initiative Test   Page 92
      2. When setting up your initiative test make sure it is a realistic scenario
      3. Test Scenarios   Page 93
      4. Here are a few sample initiative tests for your class
      5. Videos   Page 94
      6. Here are some helpful videos we've found on Youtube