Most Junior Lifeguard programs require participants to swim 100 yards in 2 minutes and 30 seconds or less (times may vary), tread water for 5 minutes, and swim underwater for 10 yards.
These challenges test endurance, technique, and comfort in deep water; all essential for staying safe and confident in the ocean.
Even though the test covers just four laps of the pool, maintaining a sprint pace for the entire swim requires stamina. Encourage your child to practice longer swims at a comfortable pace to build endurance before focusing on speed. Gradually increase their distance and incorporate interval training to strengthen both their lungs and muscles.
Endurance and technique go hand in hand. Without proper form, your child may expend too much energy and tire quickly. It’s important to focus on refining key aspects of their swimming, such as straight leg kicks for efficient propulsion, long arm strokes to maximize reach, and side breathing to maintain rhythm and ensure proper oxygen flow.
A certified swim instructor can provide feedback and correction to ensure your child’s technique is smooth and efficient.
Treading water for five minutes can be challenging, especially for new swimmers. The most effective method is the “egg beater” kick, where each leg moves in a circular, alternating motion — similar to how a hand-held mixer turns. Practice this movement regularly, focusing on staying upright with the head above water while maintaining a steady rhythm
Holding your breath and swimming underwater for ten yards may sound simple, but it requires practice. Start small by having your child hold their breath for a few strokes, then gradually increase the distance. Encourage calm, slow breathing before submerging, and focus on relaxation to extend underwater time.
Consistency is key. Set aside dedicated swim practice time each week to work on endurance, treading, and breath control. Mixing up training sessions with fun water games or short races can also help keep your child motivated and confident.
If you’d prefer structured training, Premier Aquatics offers a Junior Lifeguard Preparation Program beginning in March; perfectly timed before test dates.
This two-week course meets Monday through Thursday for 30-minute sessions, giving swimmers multiple opportunities to build endurance and improve technique, practice all components of the test, and receive coaching and feedback from certified instructors.
Preparing for a swim test can be intimidating, but confidence grows through repetition and support. Celebrate small wins; such as improving time, swimming longer distances, or treading water for an extra minute. Positive encouragement helps kids feel capable and excited to take on the challenge.
The Junior Lifeguard swim test combines endurance, skill, and determination; all of which your child can develop with the right preparation. With consistent practice, proper guidance, and support from Premier Aquatics’ expert instructors, your child will be ready to dive into an unforgettable summer of ocean fun and safety.
