new brunswick site

Adult Swimmer 3

No sweat (or at least none anyone can see). You'll learn eggbeater, stride entries and compact jumps. You'll be doing a 300 m workout and sprinting 25-50 m. You'll master your front crawl, back crawl and breaststroke. Whew!

  1. Shallow dive into deep water
  2. Stride entry into deep water
  3. Compact jump into deep water
  4. Legs-only surface support 30-60 sec.
  5. Back somersault (in water)
  6. Swim underwater 5-10 m to recover object
  7. Eggbeater kick on back or scissor kick on side 10-15 m
  8. Breaststroke 25-50 m
  9. Front crawl and back crawl 50-100 m each
  10. Head-up front crawl 10-15 m
  11. Interval training: 4 x 50 m front or back crawl or breaststroke with 30 sec. rests
  12. Sprint (25-50 m) front crawl, back crawl, or breaststroke
  13. Workout 300 m: 
    • 50 m warm-up (choice of strokes)
    • 4 x 25 m front crawl with 15 sec. rests
    • 4 x 25 m back crawl with 15 sec. rests
    • 50 m cool-down (choice of strokes)
  14. Water Smart messages: Swim with a Buddy; Wear a Lifejacket; Check the Ice; Swim to Survive; Within Arms' Reach