Part 1 - Fitness and Survival

Session 1: Introduction to the Course

1. Dryside Briefing
   1. water safety rules
   2. regulations of the pool
   3. clothing options and tips

2. Basic swimming in light sportswear and skills assessment
   1. Breathing
   2. Floating and use of floats
   3. Treading water
   4. Gliding
   5. Kicking
   6. Laps and timed swimming

Session 2: Lifesaving Swimming Skills

1. Purpose of dfferent swimming strokes
2. Detailed description

1. Pool Lesson
   1. Breaststroke
   2. Front crawl
   3. Lifesaving backstroke
   4. Side stroke for towing

Session 3: Water Survival Skills

1. Swimming skills refinement fully clothed
2. Techniques for efficient swimming
3. Use of lifevests
4. Use of inflatable boats

Session 4: Survival Skills

1. Dryside briefing
   1. Hypothermia
   2. Clothing layers
   3. Survival equipment
   4. Survival techniques
   5. Swimming with currents and waves

2. Realistic pool training fully clothed
   1. Safe entries and exits
   2. Jump in and climb out for 1 minute
   3. Resistance swimming
   4. Underwater obstacles
   5. Intense fitness and endurance training