new brunswick site

Swimmer 4

These intermediate swimmers will swim 5 m underwater and lengths of front, back crawl, whip kick, and breaststroke arms with breathing. They'll cap it all off with front crawl sprints over 25 m and 4 x 25 m front or back crawl interval training.

  1. Standing dive into deep water
  2. Tread water 1 min.
  3. Swim underwater 5 m
  4. Canadian Swim to Survive Standard: Roll entry into deep water, tread 1 min. and swim 50 m
  5. Whip kick on front 15 m
  6. Breaststroke arms drill 15 m
  7. Front crawl and back crawl 25 m each
  8. Interval training: 4 x 25 m front or back crawl with 20 sec. rests
  9. Sprint front crawl 25 m
  10. Water Smart messages: Swim with a Buddy; Wear a Lifejacket; Check the Ice; Swim to Survive