Swimmer 3

These junior swimmers will dive and do in-water front somersaults and handstands. They'll work on 15 m of front crawl, back crawl and 10 m of whip kick. Flutter kick interval training increases to 4 x 15 m.

1. Kneeling dive into deep water
2. Forward roll entry into deep water
3. Tread water 30 sec.
4. Handstand in shallow water
5. Front somersault (in water)
6. Jump into deep water, tread 30 sec. and swim / kick 25 m
7. Flutter kick on back 5 m; reverse direction and flutter kick on front 5 m
8. Flutter kick on front 5 m; reverse direction and flutter kick on back 5 m
9. Whip kick on back 10 m
10. Front crawl and back crawl 15 m each
    
11. Interval training: 4 x 15 m flutter kick with 20 sec. rests
    
12. Water Smart messages: Swim with a Buddy; Wear a Lifejacket; Check the Ice; Swim to Survive