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Home > Fitness > Training

Survival Swim Training

This is NOT water aerobics, and your only easy day was yesterday!

Do you want to take part in the new fitness trend that is sweeping the world? Have you ever wondered if you're pushing yourself hard enough? You're not!

This pool training has been adapted from military ROTC drills and is intended for lifeguards and lifesavers, first responders, firefighters, police officers, fitness enthusiasts, weight lifters, mud runners, triathletes, house moms, couch potatoes, and anyone who likes to be challenged.

Aquatic Boot Camp

Aquatic Boot Camp (ABC) is much different from other boot camps, because it consists of land and water exercises, hence we call it amphibious. It combines rigorous cross-training of swimming, water aerobics, and modified plyometrics with traditional strength and cardio-vascular training. Memorize these training elements well. There will be no time later.

ABC does more than just get you in shape. It helps develop your swimming ability, physical fitness, and confidence in yourself. It is meant for fitness enthusiasts, adventurers, lifeguards, tri-athletes, beach bums, surfers, and anyone who likes to be challenged.

All workout sessions are extremely intense! No session is ever the same, and even the most seasoned athlete will find this class challenging, although we encourage people of all fitness levels to come out and have a good time.

Swimming trainers and lifeguards adapt this aquatic or amphibian training for their teams, whilst others have toned it down to the level of mere aquarobics with clothes on. If you come across swimming classes that don't use clothing, you're looking at basic aquarobics of some kind.

Training Benefits

Prepare to improve yourself with these benefits: The low impact activities protect your knees, hips, back and ankles. You gain more flexibility, muscle strength, improved balance, reduced risk of injury, and cardiovascular fitness.

Our innovative training techniques increase your functional fitness level, build stamina, increase the rate at which you metabolize oxygen, improve swimming efficiency, and of course help you lose weight. You can expect to burn up to 1000 kcal depending upon how hard you push yourself and how much you weigh.

Just 30 minutes of exercise per day can increase your brain power and up the ante on your IQ. You won't become an Einstein overnight, but it will increase your brain's ability to think and focus and solve problems.

Our programme challenges you in a variety of ways:

Teamwork skills
Callisthenics in/out of the pool
High intensity interval training
High repetition weight training
Treading water in heavy clothing
Swimming endurance and functional swimming exercises

Cross Training

Cross training is the key to never letting your body adapt to a certain exercise. Expect a variety of cross training exercises in and out of the pool that will help increase your endurance level, stamina, functional fitness level, and overall strength. Each session gets progressively more challenging.

Enjoy the intensity and high octane speed of the aquatic boot camp. With consistency, determination, and perseverance you will reach your goals. Think of it as amphibic cross training.

Focus On Your Goals

If you are sleeping late every morning, start getting up earlier and earlier. Get a post card, write your goals on it and tape it to your mirror. Seriously, go and do it now. Write on it things like "Do 5 push-ups every morning" or "Fast Walk for 30 minutes every night."

You need to look at your goal card every morning as a reminder of your commitment to yourself. If you can discipline yourself to do this, you can achieve anything you want. You may think this is a silly idea, that you don't need a goal-list staring you in the face every morning. Well then, don't say that you haven't been warned!

Our training will push you to achieve maximum results, because it gives you a high-intensity low-impact aquatic fitness work-out in the pool, as well as the benefits of weight and resistance training in a traditional gym. Not only will you be creating new muscles but you’ll also be expanding your lung capacity, improve your swimming ability and tone your entire body instead of a few areas.

Compete with Yourself

This is a competition with yourself and you are encouraged to achieve your personal best in each event. You should be in a progressive physical conditioning programme to best prepare yourself for the demands of this training. It is not too difficult or demanding for the well trained lifeguard.

Measure your weight, waistline, and muscle size. Get one of those scales that measure many of your vital signs and write them down as you progress through your training.

Swim with Friends

This is a fun and challenging group based training experience. Setting a schedule becomes much more effective when you have friends or workout partners to keep you company and help you stay motivated.

Not only will they help you stick to your routine, but they can also provide a friendly incentive to help improve your swim time and strokes. If they are swimming faster than you, it will encourage you to pick up your pace as they make you to work harder than you ever thought possible on your own.

Qualified Lifeguards

Lifeguards should be present at all times during your lifesaving or survival swim training. They should have a current Lifeguard Training certificate (American Red Cross or equivalent) and must be certified in first aid and CPR (cardiopulmonary resuscitation).

If you have more than one lifeguard, place one on pool side, the others in the pool near your class. Rotate lifeguards every 20 minutes so they all get a chance for a swim.

Training Schedule

Create a schedule and stick with it. This improves the effectiveness of your workout and it will establish swimming as a regular habit for life.

Begin with a schedule of 2 to 3 days a week, then increase it as you improve and feel more comfortable with a bigger workout schedule. Aim to do 3 days a week endurance training and 3 days a week resistance training

Start with with a few minutes of warm-up, followed by some stretching. If you have the time, schedule an hour for your workout, but at least half an hour. Devote the last 10 to 15 minutes of your swimming schedule to kickboarding exercises. Using the kickboard is an excellent way to perform muscle-toning exercises.

Aquatic Agility and Warm-up make up a good part of the training. Poolside sit-ups, push-ups, squats, 5-star jump are mixed with water exercises. You want to be able to move in and out of the water with confidence, no matter what the situation.

Endurance swim training should make up about half of your training effort. You go the distance and build stamina. It is not as hard as resistance training, but takes longer. Swim a given distance for 30 minutes or more. Change swimming strokes at regular intervals. Take short breaks between sets.

Resistance swim training should make up the other half. You work your muscles against a resistance, like in weight training. Lifeguards and lifesavers do this by swimming fully clothed which builds more muscles faster through increased weight. It's hard, but good fun.

Are You Ready?

This pool training programme consists of pool sprints, treading water fully clothed, swimming with fins, team work drills, running short distances in wet clothes followed by calisthenics on the pool deck, and a variety of other lifeguard type functional swimming exercises that combine buoyant and drag resistance for total body aqua toning.

You should be confident in the water and able to swim fully clothed for 50 meters without stopping, dive down to a depth of 2 meters, and tread water for 3 minutes. If you're not yet this fit, go to a local swimming pool and swim in a jogging suit or tracksuit until you reach this level. It's good fun.

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