Swimmer 4

These intermediate swimmers will swim 5 m underwater and lengths of front, back crawl, whip kick, and breaststroke arms with breathing. Their new bag of tricks includes the completion of the Canadian Swim to Survive® Standard. They'll cap it all off with front crawl sprints over 25 m and 4 x 25 m front or back crawl interval training.

1. Standing dive into deep water
2. Tread water 1 min.
3. Swim underwater 5 m
   
4. Canadian Swim to Survive Standard: Roll entry into deep water, tread 1 min. and swim 50 m
   
5. Whip kick on front 15 m
6. Breaststroke arms drill 15 m
7. Front crawl and back crawl 25 m each
8. Interval training: 4 x 25 m front or back crawl with 20 sec. rests
9. Sprint front crawl 25 m
10. Water Smart messages: Swim with a Buddy; Wear a Lifejacket; Check the Ice; Swim to Survive