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106 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 lifevests instead of buoyancy aids
      2. Clothing   Page 4
        3. Clothes add greater realism to your swimming and lifesaving practice
      3. Layers   Page 5
        4. Dress for immersion
      4. Survival   Page 6
        5. The clothes shown here are convenient for survival swimming
      5. Uniforms   Page 7
        6. Lifeguards must always be recognisable

    2. Glossary   Page 8
      3. Understand the lingo of lifesaving and survival swimming
    3. Nutrition   Page 9
      4. Nutrition is the most important part of any fitness program
    4. Research   Page 10
      5. A lot of scientific research is now going into swimming
      1. Blood Lactate   Page 11
        2. Blood lactate levels are a good indicator of glycogen breakdown
      2. Exertion   Page 12
        3. Effect of Wearing Clothes on Oxygen Uptake
      3. Oxygen   Page 13
        4. The Effect on Oxygen Uptake and Blood Metabolites
      4. Temperature   Page 14
        5. Maintainance of the Body Temperature in Water
      5. Training   Page 15
        6. Effects of Physical Training and Mental Practice of Clothes Swimming

    5. Worldwide   Page 16
      6. Around 80% of casualties are men which is why we focus on educating them
      1. England   Page 17
        2. Swimming is the only school subject that can save your life
      2. Germany   Page 18
        3. Almost half of 10 year old kids (45%) can not swim safely
      3. Japan   Page 19
        4. Japanese police statistics show that over 80% of people who drown are fully clothed
      4. Korea   Page 20
        5. World's Largest Swimming Lesson Breaks Record Participation
      5. Liberia   Page 21
        6. Lifesaving Liberia runs regular school-based swimming lessons
      6. Netherlands   Page 22
        7. Every year, members of the Rotterdam Rescue Brigade swim up to 1,000 meters fully clothed
      7. USA   Page 23
        8. Clothing in the water is common place at a Spartan swim team practice

    6. Your Team   Page 24
      7. Promote survival swimming and lifesaving through your local team
      1. Organisation   Page 25
        2. Lesson plans provide a basic framework for planning your class
      2. Check List   Page 26
        3. Go carefully through this list and use it for each lesson
      3. Competitions   Page 27
        4. Lifesaving competitions can be a powerful training incentive
      4. Lesson Structure   Page 28
        5. In our lesson plans we group items using progressive skill building
      5. Safety   Page 29
        6. Safety must be a key part of every lesson

  2. Fitness   Page 30
    3. Lifeguards often choose workouts that help develop specific skills
    1. ABC   Page 31
      2. The Swim ABC (Zwem ABC) teaches essential survival skills as an exciting fun sport
    2. Swim Strokes   Page 32
      3. You can swim a lot faster with the same effort
      1. Backstroke   Page 33
        2. Survival backstroke can get you out of trouble without using too much energy
      2. Breaststroke   Page 34
        3. Lifeguards use breaststroke when approaching casualties
      3. Front Crawl   Page 35
        4. Front crawl is the fastest swimming style to quickly reach a casualty
      4. Sidestroke   Page 36
        5. Sidestroke is named so because the swimmer lies on one side
      5. Travel Stroke   Page 37
        6. The travel stroke is rarely taught outside the military

    3. Warm Up   Page 38
      4. Before and after your training session do some easy exercise
    4. Aquatic Gym   Page 39
      5. Swimming pools are a safe alternative to repetitive gym training
      1. Ai Chi   Page 40
        2. Water Tai Chi (Ai Chi) is a water exercise and relaxation program
      2. Cycling   Page 41
        3. The concept of underwater spinning is really simple
      3. Drag   Page 42
        4. This is an interesting experiment to see how the drag of your clothes makes a difference
      4. Floating   Page 43
        5. This pool exercise has been making waves in the fitness world
      5. Jogging   Page 44
        6. Aqua Jogging is a cross training and rehabilitation method that shoots your heart rate sky high
      6. Underwater   Page 45
        7. This is a great way to have fun and expand your lung capacity
      7. Yoga   Page 46
        8. Aqua Yoga is a new way to enjoy a low-impact aquatic exercise
      8. Zumba   Page 47
        9. Aqua Zumba is a total water workout, combining all elements of fitness

    5. Boot Camp   Page 48
      6. Aquatic Boot Camp is like Crossfit but very wet.
      1. Get Ready   Page 49
        2. Well managed pools typically have steps, ropes, rubber bricks, and other useful equipment
      2. Resistance   Page 50
        3. Swimming in clothes is an aquatic form of resistance training
      3. Endurance   Page 51
        4. It's not just about swimming laps
      4. Jump and Climb   Page 52
        5. For one minute jump into deep water and immediately climb out
      5. Push Ups   Page 53
        6. Poolside push-ups and sit-ups build overall strength
      6. Wading   Page 54
        7. This exercise builds lower body core strength and leg muscles
      7. Workout   Page 55

    6. Games   Page 56
      7. Enjoy these games in your swimming group or lifesaving class
      1. Warm Up Fun   Page 57
        2. Here are some exciting fun games
      2. Ball Games   Page 58
        3. Use these wild games towards the end of a training session
      3. Pool Tag   Page 59
        4. On this page we show you a few variations of the basic pool tag game
      4. Relays   Page 60
        5. Whenever your group needs some motivation or seems to get a bit too cold
      5. Team Work   Page 61
        6. Working together in a group to solve problems is a useful skill

  3. Survival   Page 62
    4. Survival swimming comes before lifesaving skills
    1. Lessons   Page 63
      2. Inexperienced people often drown because they never learned how to swim in clothes
      1. Clothes   Page 64
        2. Sportswear is best for advanced swimming lessons
      2. College   Page 65
        3. Every weekday morning before breakfast we had swim training in the pool
      3. Sequence   Page 66
        4. This survival swimming sequence combines many essential skills
      4. Training   Page 67
        5. Pool Training for Open Water

    2. Drownproofing   Page 68
      3. You don't even have to be a good swimmer to use this technique
      1. Sequence   Page 69
        2. It is much easier to do than stay afloat by swimming
      2. Floating   Page 70
        3. Floating is an important self-rescue technique
      3. Help Position   Page 71
        4. You can prolong your survival time
      4. Huddle   Page 72
        5. This fun activity teaches the importance of staying together
      5. Treading Water   Page 73
        6. Keep your body upright with the head out of the water

    3. Sea and Surf   Page 74
      4. The beach provides a great water workout opportunity
      1. Beach   Page 75
        2. The beach has a few more challenges than the pool
      2. Boats   Page 76
        3. Small boat handling and rescues require many skills
      3. Float   Page 77
        4. A river or water crossing is a fun wet adventure for two people
      4. Run   Page 78
        5. Running on the beach varies a bit from cross country or mud running events
      5. Swim   Page 79
        6. It is fantastic strength training, but is very exhausting
      6. Workout   Page 80
        7. Swimming and running combine into a good cross-training exercise

    4. Water Safety   Page 81
      5. We've compiled the best water safety tips we could find
      1. Entry and Exit   Page 82
        2. Always enter shallow water in a safe manner
      2. Hypothermia   Page 83
        3. You can develop hypothermia without immediately recognising it
      3. Rip Currents   Page 84
        4. Rips are the cause of most rescues performed at beaches
      4. Sun Safety   Page 85
        5. The American Cancer Society recommends a 3-prong approach to sun protection
      5. Thunderstorms   Page 86
        6. Each year lightning claims many lives or causes injuries

  4. Lifesaving   Page 87
    5. Lifesaving is for everyone and more fun than swimming up and down
    1. Basics   Page 88
      2. This section gives an introduction to lifesaving
      1. Casualties   Page 89
        2. Discuss with your team the four most likely casualties
      2. Defences   Page 90
        3. This lesson is an introduction to aquatic self-defence
      3. Scanning   Page 91
        4. Give your lifeguards a chance to practice their signals
      4. Signals   Page 92
        5. Signals can be very confusing at times

    2. Rescues   Page 93
      3. Your safety is of utmost importance and always comes first
      1. Land Based   Page 94
        2. These rescues are the safest and can even be done by non-swimmers
      2. Assisted Rescues   Page 95
        3. Enter shallow water safely as near to the casualty as possible
      3. Rescue Towing   Page 96
        4. Only as a last resort should you enter the water

    3. Tests   Page 97
      4. These swimming tests go beyond the simple four lengths run
      1. Initiative Test   Page 98
        2. When setting up your initiative test make sure it is a realistic scenario
      2. Test Scenarios   Page 99
        3. Here are a few sample initiative tests for your class
      3. Videos   Page 100
        4. Here are some helpful videos we've found on Youtube

    4. Work   Page 101
      1. Beach   Page 102
        2. Beach lifeguards provide a patrolling presence on beaches
      2. Pool   Page 103
        3. Pool lifeguards work in enclosed water like swimming pools
      3. Surf   Page 104
        4. Surf Lifesaving originated in Australia in 1906
      4. Training   Page 105
        5. Make it fun and challenging to keep your team motivated
      5. Work Experience   Page 106
        6. They put a high emphasis on realistic staff training

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