PURPOSE: This drill builds the strength, endurance and aerobic fitness of lifeguards for the
rescue of a 'drowning non-swimmer'. This is an excellent drill for practicing one's PIA carries
and can be done in any pool with a dive tank or widthwise in the deep end of a regular pool.
DESCRIPTION: This drill can be done as a relay in which one swimmer is the victim and the other
is the rescuer. The victim should position themselves 5-10m from the edge the rescuer is
starting on. The rescuer will do a dive start and swim head up front crawl past the victim to
the opposite edge, touch, turn and swim back to the victim using head up front crawl. They will
then PIA carry (or some other acceptable carry that meets NLS standard) the victim to the edge so
that the victim's head and shoulders remain clear of the water. The rescuer and victims then
switch roles and repeat the drill. This can be repeated so that each swimmer performs 5-10
'rescues' switching off each time.
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Lifeguard Medley Training Drill
Here is a training drill for lifeguards. It is based on a speed swimming Individual Medley, but
with grit. A 100 Lifeguard Medley starts with 25 m Flutterby (Head-up butterfly with a flutter
kick). The 2nd leg is 25 m legs- only with hands, forearms AND elbows completely out of the
water. The 3rd 25 m is head up breast stroke (that is chin completely clear of the water at all
times. The last 25 m is head up front crawl (chin is out of the water and the entire head remains
rock steady forward).
- So this workout consists of:
- 5 minute swim warm-up .
- 8 X 100 lifeguard medley swim on 3:00 minutes
- 5 minute cool down swim.
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Have any drills you'd like to add? Email us with it.