ON YOUR MARKS, GET SET, REQUAL!

In order to ensure that each National Lifeguard award holders are still able to properly perform their duties, a recertification must be carried out every 2 years in order to certify knowledge, skills and physical fitness.


To this end, we offer some tips and sample workouts. Start gradually with training sessions two or three times a week for several weeks until you can meet the time requirements in these three physical skill items that are mandatory for National Lifeguard - Pool recertification.

 

Retrieve an object | item 6b

Demonstrate anaerobic fitness and strength while retrieving an object: starting in the water, swim 15 m and perform a surface dive to retrieve a 9 kg (20 lb) object; resurface and carry the object 5 m (16 ft) - all in 40 seconds or less

  • Approach head down and begin swimming directly after your surface dive. Continue with your momentum, without stopping.
  • Perform your best surface dive (head first or feet first).
  • Hold the object close to your body and return to the surface with support from both legs.
  • The object does not need to be carried at or near the surface.

 

Sprint Challenge | item 6c

Demonstrate anaerobic fitness: starting in the water, swim 50 m in 60 seconds or less.

  • Head above water means "eyes up and forward". Choose a point at the end of the pool and focus on that point.
  • Lean against the wall to forcefully launch yourself "eyes forward" into a hydrodynamic position.
  • Swim the crawl or breaststroke or do a combination of both.

 

Endurance Challenge | item 6d

Demonstrate aerobic capacity and endurance: swim 400 m in 10 minutes or less.

  • Use protective eyewear.
  • Enter the water with a dive.
  • Use powerful strokes (crawl and/or breaststroke).
  • Perform kick turns from a strong push against the wall in a hydrodynamic glide for a smooth transition to your chosen stroke style.
  • Count arm strokes per length to monitor and adjust your pace.

 

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Example of a workout

The following workout is designed to progressively improve and maintain a lifeguard's aerobic and anaerobic fitness in preparation for water rescue. During your first training session, adjust your time, if necessary, to your current fitness level. Then begin to decrease the training time to make each session a challenge.

Review the training principles in Chapter 5 of the Lifesaving Society's Instructor Manual.

 

Warm-up (5 - 10 min)
Appropriate dynamic stretches followed by a 200m swim at an easy pace, with choice of stroke(s) or kick(s).

 

Workout 1

When swimming the crawl, choose option A, B or C depending on your current fitness level.

  • Option A - 2 x 100 m, in 2: 20 min or less for each lap
  • Option B - 4 x 50 m in 1: 10 min for each lap
  • Option C - 8 x 25m in 35 seconds for each lap

At your own pace, gradually increase to a 400m non-stop workout, maintaining a consistent pace throughout. If you are at 25 seconds, increase to 50 and then 100 seconds. If you are not able to go to 400m, try 2 x 200 in a time of 4: 40 min. for each lap.

Recover by doing several laps.

 

Workout 2

When swimming the crawl, choose option A or B (and the number of sets) based on your current fitness level.

  • Option A - 4 x, 6 x, or 8 x 50 m in 1 min for each lap
  • Option B - 4 x, 6 x, or 8 x 25 m in 30 seconds for each lap

Recover by doing 8 x 25m kicks (odd sets of alternating rotary kicks, even sets of kicks as desired), followed by 100m breaststroke.

 

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The National Lifeguard Recertification Examination is an opportunity to demonstrate your skills and renew your certification.