Swim Lesson Information

Adult 1
1. Enter & exit shallow water
2. Jump into deep water, return & exit
3. Side roll entry wearing PFD
4. Wearing PFD, tread water (30 sec.) with sculling arm action
5. Hold breath underwater (5–10 sec.)
6. Exhale underwater through mouth & nose (5–10 times)
7. Open eyes underwater
8. Recover object from bottom in chest-deep water
9. Wearing PFD, jump into deep water, tread 30 sec. & kick on back (5–10 m)
10. Float on front & back
11. Roll laterally front to back & back to front
12. Glide on front, back & side (3–5 m each)
13. Flutter kick on front, back & side (5–10 m each)
14. Whip kick in a vertical position (15–30 sec.)
15. Front crawl or back crawl (10–15 m)
16. Interval training: 4 x 9–12 m flutter kick with 10–15 sec. rests

1. Standing dive into deep water
2. Forward roll entry into deep water with & without PFD
3. Tuck jump (cannonball) into deep water
4. Tread water (1– 2 min.)
5. Handstand in shallow water
6. Front somersault (in water)
7. Swim underwater (5–10 m)
8. Canadian Swim-to-Survive® Standard: Roll entry into deep water, tread 1 min. & swim 50 m
9. Flutter kick on back (5 m); pendulum roll to front; flutter kick on front (5 m)
10. Flutter kick on front (5 m); pendulum roll to back; flutter kick on back (5 m)
11. Whip kick on back (10–15 m)
12. Whip kick on front (10–15 m)
13. Breaststroke arms drill (10– 5 m)
14. Front crawl & back crawl (25–50 m each)
15. Interval training:
4 x 25 m flutter kick with 15–20 sec. rests
16. Interval training: 4 x 25 m front or back crawl with 15 – 20 sec. rests
17. Sprint front crawl (25 m)

1. Shallow dive into deep water
2. Stride entry into deep water
3. Compact jump into deep water
4. Tread water legs only (30–60 sec.) using any kick
5. Back somersault (in water)
6. Swim underwater (5–10 m) to recover object
7. Eggbeater kick or scissor kick on back (10–15m)
8. Breaststroke (25–50 m)
9. Front crawl & 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 front crawl, back crawl, or breaststroke (25– 50 m)
13. Workout (300 m)

H2O Proficiency
1. Slip-in entry & stride entry
2. Forward or backward roll (in water)
3. Swim head-up (25 m)
4. Ready position with a stationary scull (30 sec.)
5. Foot-first & head-first surface dive
6. Swim underwater (5 m)
7. Any lifesaving kick (25 m)
8. Wearing PFD & clothing, forward roll into deep water, swim (25m)
9. Workout (350 m)
10. Timed Swim (100 m in 3 min.)

First Aid
11. Primary assessment – hazards,
ABCs (breathing & unconscious victim)
12. Rescue breathing (on a manikin)
13. Know when & how to call EMS

Recognition and Rescue
14. Look at the aquatic facility – turn & describe what was seen
15a. Simulate – weak & non-swimmer
15b. Recognize – weak & non-swimmer
16. Throw a buoyant aid with line to hit a target (repeat for 30 sec.)

H2O Proficiency
1. Dive entry & compact jump from a height (max.1 m) into deep water
2. Forward & backward roll (continuously in water)
3. Stride entry, swim head-up (25 m), ready position
4. Stationary eggbeater kick (30 sec.)
5. Support a 2.3 kg object in deep water (2 min.)
6. Carry a 2.3 kg object with lifesaving kick (25 m)
7. Swim underwater (10 m)
8. Swim head-up, surface dive, swim underwater (2–3 m), recover object, surface & return to starting point
9. Removal of a conscious victim (assisted)
10. Individual Medley (100 m)
11. Timed Swim (200 m in 6 min.)
 

First Aid
12. Primary assessment – conscious & cooperative victim
13. Rescue breathing & manage victim’s vomiting
14. Simulate & treat – conscious victim with an obstructed airway
15. Primary assessment & care – shock

Recognition and Rescue
16a. Simulate – weak & non-swimmer & unconscious victim
16b. Recognize – weak & non-swimmer & unconscious victim
16c. Recognize & avoid victims who present a danger to the rescuer
17. Locate & describe objects below the surface
18. Approach (20 m), non-contact rescue using a buoyant aid; followup procedures

H2O Proficiency
1a. Shallow & deep dives
1b. 2 different entries with aids
2. Entry with an aid, swim head-up (25 m), ready position & scull
3. Defence methods (front, side & rear)
4. Eggbeater kick (travel, change direction & heights)
5. Carry a 4.5 kg object with lifesaving kick (25 m)
6. Wearing clothing: roll-in, swim (5 m) don a PFD, assume HELP position (30 sec.)
7. Support a 4.5 kg object in deep water (2 min.)
8. Removal of an unconscious victim (assisted by an untrained bystander)
9. Head-up swim, head-first surface dive, swim underwater (5–10 m), surface. Foot-first surface dive, recover object & return to the starting point
10. Turn over & support a victim in shallow water
11. Workout 600 m
12. Timed Swim (300 m in 9 min.)

First Aid
13. Primary assessment – injury & scene assessment
14. Primary assessment & care – external bleeding
15. Treatment – unconscious obstructed airway
16. Rescue victim types: non-breathing; unconscious; vomiting; & obstructed airway (conscious or unconscious)

Recognition and Rescue
17. Perform & recognize whistle signals
18. Rescue weak or non-swimmer with a towing aid. Approach (20 m), tow to safety, follow-up procedures

1. Enter & exit shallow water
2. Jump into chest-deep water – assisted
3. Face in water
4. Blow bubbles in the water
5. Float on front & back wearing PFD or using other buoyant aid
6. Safe movement in shallow water – with or without assistance
7. Glide on back wearing PFD

1. Enter & exit shallow water wearing PFD
2. Jump into chest-deep water
3. Submerge
4. Submerge & exhale (3– 5 times)
5. Float (assisted) on front & back (3–5 sec. each)
6. Roll laterally front to back & back to front, wearing PFD
7. Glide on front & back wearing PFD (2–3 m each)
8. Flutter kick on back with buoyant aid (5–10 m)

1. Jump into deep water wearing PFD, return & exit
2. Side roll entry wearing PFD
3. Hold breath underwater (3–5 sec.)
4. Submerge & exhale (5–10 times)
5. Recover object from bottom in waist-deep water
6. Front float, lateral roll to back; swim 2–3 m to grasp the nearest edge
7. Float on front & back (3–5 sec. each)
8. Roll laterally front to back & back to front
9. Glide on front & back (3–5 m each)
10. Flutter kick on back (5–10 m)
11. Flutter kick on front (3–5 m)

1. Jump into deep water, return & exit
2. Side roll entry
3. Wearing PFD, tread water with sculling arm action
4. Open eyes under water
5. Recover object from bottom in chest-deep water
6. Wearing a PFD, side roll entry into deep water; tread (10–15 sec.); swim/kick (5–10 m)
7. Front float, pendulum rollover to back; swim (3–5 m) to grasp the nearest edge
8. Glide on side (3–5 m)
9. Flutter kick: on front (3–5 m); on back (8–10 m); on side (3–5 m)
10. Front crawl (3–5 m)

1. Forward roll entry wearing PFD
2. Tread water (10–15 sec.) with sculling arm action & any kick
3. Submerge & hold breath (5–10 sec.)
4. Recover object from bottom in chest-deep water
5. Wearing PFD, side roll entry into deep water; tread (15–30 sec.); swim/kick (10–15 m)
6. Whip kick in a vertical position with a buoyant aid (10–20 sec.)
7. Front crawl (5–10 m)
8. Back crawl (3–5 m)
9. Interval training: 4 x 8–10 m flutter kick on back with 15–20 sec. rests