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How to train for the Red Cross Lifeguard Prerequisites!


If you're interested in becoming a lifeguard, the first step is to meet the prerequisites required to enroll in a lifeguard training course. The American Red Cross, for example, requires that prospective lifeguards be at least 15 years old and pass a swimming test that includes a 300-yard swim, a timed event, and a dive to retrieve a 10-pound object from the bottom of the pool. Additionally, you must be able to tread water for two minutes without the use of your hands. In this blog post, we'll go over how to train for the lifeguard prerequisites.


Step 1: Start Swimming


The first and most important step to preparing for the lifeguard prerequisites is to start swimming regularly. If you're not already a strong swimmer, consider enrolling in swim lessons to improve your technique and endurance. Aim to swim at least three times per week to build up your strength and stamina.


Step 2: Practice Your Freestyle


The 300-yard swim portion of the lifeguard prerequisites requires you to swim freestyle for the entire distance. Practice your freestyle technique by focusing on your body position, breathing, and stroke mechanics. Try to maintain a steady pace throughout the swim and avoid stopping or resting on the pool walls.


Step 3: Improve Your Speed and Endurance


In addition to technique, speed and endurance are crucial for passing the lifeguard prerequisites. Incorporate interval training and sprints into your swim workouts to improve your speed. Additionally, try to swim longer distances each week to build up your endurance. Gradually increase your distance and pace over time to avoid injury and burnout.


Step 4: Work on Your Diving and Retrieval Skills


The final part of the lifeguard prerequisites requires you to dive to the bottom of the pool and retrieve a 10-pound object. Practice your diving technique by focusing on your body position, arm and leg movements, and breathing. Additionally, work on your ability to retrieve objects from the bottom of the pool by practicing with weighted objects of different sizes and shapes.


Step 5: Tread Water Without Using Your Hands


The final prerequisite for becoming a lifeguard is the ability to tread water for two minutes without using your hands. This requires a combination of leg strength, balance, and coordination. Practice your eggbeater kick and work on maintaining a steady rhythm and pace.

In conclusion, preparing for the lifeguard prerequisites requires dedication, training, and a commitment to safety. By following these steps and putting in the time and effort, you can improve your swimming skills and pass the prerequisites with confidence. Good luck on your journey to becoming a lifeguard!

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