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Free Lifesaving Society Menu
105 Pages in 4 Chapters
- About Page 1 The Free Lifesaving Society publishes free survival swimming and lifesaving training materials
- Equipment Page 2 The right equipment makes all the difference
- Clothing Page 3 Clothes add greater realism to your swimming and lifesaving practice
- Kit List Page 4 Sportswear is best for survival swimming and lifesaving lessons
- Layers Page 5 Dress for immersion
- Lifevests Page 6 Whenever possible choose lifevests instead of buoyancy aids
- Pool Page 7 Public pools often have specific clothing rules
- Uniforms Page 8 Lifeguards must always be recognisable
- Glossary Page 9 Understand the lingo of lifesaving and survival swimming
- Nutrition Page 10 Nutrition is the most important part of any fitness program
- Research Page 11 A lot of scientific research is now going into swimming
- Blood Lactate Page 12 Blood lactate levels are a good indicator of glycogen breakdown
- Cadets Page 13 Cadets' swimming and running performance
- Exertion Page 14 Effect of Wearing Clothes on Oxygen Uptake
- Oxygen Page 15 The Effect on Oxygen Uptake and Blood Metabolites
- Temperature Page 16 Maintainance of the Body Temperature in Water
- Training Page 17 Effects of Physical Training and Mental Practice of Clothes Swimming
- Worldwide Page 18 Around 80% of casualties are men which is why we focus on educating them
- England Page 19 Swimming is the only school subject that can save your life
- Germany Page 20 Almost half of 10 year old kids (45%) can not swim safely
- Japan Page 21 Japanese police statistics show that over 80% of people who drown are fully clothed
- Korea Page 22 World's Largest Swimming Lesson Breaks Record Participation
- Liberia Page 23 Lifesaving Liberia runs regular school-based swimming lessons
- Netherlands Page 24 Every year, members of the Rotterdam Rescue Brigade swim up to 1,000 meters fully clothed
- USA Page 25 Clothing in the water is common place at a Spartan swim team practice
- Schools Page 26
- Your Team Page 27
- Teachers Page 28 Swimming and lifesaving lessons often require that the teacher joins the class in the pool
- Check List Page 29 Go carefully through this list and use it for each lesson
- Organisation Page 30 Lesson plans provide a basic framework for planning your class
- Safety Page 31 Safety must be a key part of every lesson
- Structure Page 32 In our lesson plans we group items using progressive skill building
- Fitness Page 33 Lifeguards often choose workouts that help develop specific skills
- ABC Page 34 The Swim ABC (Zwem ABC) teaches essential survival skills as an exciting fun sport
- Swim Strokes Page 35 You can swim a lot faster with the same effort
- Backstroke Page 36 Survival backstroke can get you out of trouble without using too much energy
- Breaststroke Page 37 Lifeguards use breaststroke when approaching casualties
- Front Crawl Page 38 Front crawl is the fastest swimming style to quickly reach a casualty
- Sidestroke Page 39 Sidestroke is named so because the swimmer lies on one side
- Travel Stroke Page 40 The travel stroke is rarely taught outside the military
- Warm Up Page 41 Before and after your training session do some easy exercise
- Boot Camp Page 42 Aquatic Boot Camp is like Crossfit but very wet.
- Aquatic Gym Page 43 Swimming pools are a safe alternative to repetitive gym training
- Endurance Page 44 It's not just about swimming laps
- Resistance Page 45 Updated (21 days ago) Swimming in clothes is an aquatic form of resistance training
- Jump Page 46 Updated (21 days ago) For one minute jump into deep water and immediately climb out
- Ladder Page 47 Updated (21 days ago) Pool ladder training is a unique and effective way to build leg muscles
- Push Ups Page 48 Updated (21 days ago) Poolside push-ups and sit-ups build overall strength
- Run Page 49 This training programme we recommend to our outdoor lifeguards
- Wading Page 50 This exercise builds lower body core strength and leg muscles
- Workout Page 51 Updated (21 days ago) You should be confident in the water and able to swim fully clothed
- Lessons Page 52 The Swim ABC (Zwem ABC) teaches essential survival skills as an exciting fun sport
- Diplomas Page 53 Dutch test syllabus by the National Swimming Council
- Games Page 54 Enjoy these games in your swimming group or lifesaving class
- Warm Up Page 55 Here are some exciting fun games
- Ball Games Page 56 Use these wild games towards the end of a training session
- Jungle Swim Page 57 This lesson is designed for fun and building water confidence
- Pool Tag Page 58 On this page we show you a few variations of the basic pool tag game
- Relays Page 59 Whenever your group needs some motivation or seems to get a bit too cold
- Teamwork Page 60 Working together in a group to solve problems is a useful skill
- Survival Page 61 Survival swimming comes before lifesaving skills
- Lessons Page 62 Inexperienced people often drown because they never learned how to swim in clothes
- Lesson Plans Page 63 Teach the main swimming strokes and skills needed to stay safe
- Open Water Page 64 Survival swimming clothes protect you in open water
- Pool Page 65 Pool Training
- Sequence Page 66 This survival swimming sequence combines many essential skills
- Drownproofing Page 67 You don't even have to be a good swimmer to use this technique
- Sequence Page 68 It is much easier to do than stay afloat by swimming
- Floating Page 69 Floating is an important self-rescue technique
- Help Position Page 70 You can prolong your survival time
- Huddle Page 71 This fun activity teaches the importance of staying together
- Treading Water Page 72 Keep your body upright with the head out of the water
- Sea and Surf Page 73 The beach provides a great water workout opportunity
- Beach Page 74 The beach has a few more challenges than the pool
- Boats Page 75 Small boat handling and rescues require many skills
- Float Page 76 A river or water crossing is a fun wet adventure for two people
- Run Page 77 Running on the beach varies a bit from cross country or mud running events
- Swim Page 78 It is fantastic strength training, but is very exhausting
- Workout Page 79 Swimming and running combine into a good cross-training exercise
- Water Safety Page 80 We've compiled the best water safety tips we could find
- Entry and Exit Page 81 Always enter shallow water in a safe manner
- Hypothermia Page 82 You can develop hypothermia without immediately recognising it
- Rip Currents Page 83 Rips are the cause of most rescues performed at beaches
- Sun Safety Page 84 The American Cancer Society recommends a 3-prong approach to sun protection
- Thunderstorms Page 85 Each year lightning claims many lives or causes injuries
- Lifesaving Page 86 Lifesaving is for everyone and more fun than swimming up and down
- Basics Page 87 This section gives an introduction to lifesaving
- Casualties Page 88 Discuss with your team the four most likely casualties
- Defences Page 89 This lesson is an introduction to aquatic self-defence
- Scanning Page 90 Give your lifeguards a chance to practice their signals
- Signals Page 91 Signals can be very confusing at times
- Rescues Page 92 Your safety is of utmost importance and always comes first
- Land Based Page 93 These rescues are the safest and can even be done by non-swimmers
- Assisted Rescues Page 94 Enter shallow water safely as near to the casualty as possible
- Rescue Towing Page 95 Only as a last resort should you enter the water
- Tests Page 96 These swimming tests go beyond the simple four lengths run
- Initiative Test Page 97 When setting up your initiative test make sure it is a realistic scenario
- Test Scenarios Page 98 Here are a few sample initiative tests for your class
- Videos Page 99 Here are some helpful videos we've found on Youtube
- Work Page 100
- Beach Page 101 Beach lifeguards provide a patrolling presence on beaches
- Pool Page 102 Pool lifeguards work in enclosed water like swimming pools
- Surf Page 103 Surf Lifesaving originated in Australia in 1906
- Training Page 104 Make it fun and challenging to keep your team motivated
- Work Experience Page 105 They put a high emphasis on realistic staff training
with and without a combat uniform