LIFEGUARDING 101

1
LIFEGUARDING 101

• By Shane McGrath

2
About Me

• High School 3 years cross-country, 4 years
  swimming, 3 years track
  
• College 2 years swimming
• Avalon Beach Patrol 7 years experience, 2nd year
  Lieutenant
  
• Life Guarding Competition 2 time cape may county
  run-swim champion, 1 time Cape May Superathalon
  champion, 2 time Kerrs doubles rowing champion,
  1 time Kerrs single rowing champion

Life Guarding is not just a job for me, Its a
lifestyle
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My Training

• Swimming for Rowan University keeps me in great
  shape, so when I head back down the shore to life
  guard Im one step ahead of the game.
  
• Heres a look at my typical day on the Avalon
  Beach Patrol
  
• 930- Roll Call
• 1000- Everyone is at their assigned beach
• 1030- I go for a 4-mile beach run
• 1200- I drive the 4 and ½ mile beach surveying
  the layout of the beach and the water
  
• 200- Lunch
• 245- Rescue off of 21st beach( 2 children on
  boogie boards) minor
  
• 330- Beach Tagger Knock-off
• 400- I swim 2 (half mile flags)
• 500- Lifeguards are off-duty
• 520- My doubles partner and I row 2 (1 mile
  flags)

4
Training

• CPR
• Swimming
• Running
• Rowing
• Surf-dashing
• Controlling your water

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CPR

• The letters in CPR stand for cardiopulmonary
  resuscitation, a combination of rescue breathing
  (mouth-to-mouth resuscitation) and chest
  compressions.

6
Swimming

• No matter what anyone says, if your not a strong
  swimmer, life guarding is not for you
  
• Ways to improve your swimming
• 1. 500-1500 yards a day
• 2. Decrease time
• 3. Abdominal work
• 4. Oxygen debt

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Running

• During the summer I run anywhere from 4 to 5
  miles a day 6 days a week.
  
• For beginners I recommend starting off running 1
  to 2 miles a day 3 to 4 times a week
  
• Incorporate sprints so that you can be quick off
  your stand for rescue situations!

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Rowing and Surf-dashing

• Becoming a good rower takes a lot of time and
  discipline. Lifeguard boats weigh anywhere from
  300 to 400 pounds, so you also have to be very
  careful.
• Sometimes it takes over 2 years to really learn
  how to efficiently get the boat out past the
  breakers and towards the rescue
  
• Surf-dashing involves running out into chest deep
  water and running back out to the beach as fast
  as possible
  

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Controlling your Water

• Always survey the scene
• Be aware of your surroundings
• Always be alert
• Watch for rip tides or rip currents
• Watch for sand bars

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Conclusion

• Being a lifeguard on the beach can be very fun
  and exciting. Becoming a member of a beach
  patrol is like being part of a team or
  fraternity. I hope that some of you consider
  trying out this summer especially if you need a
  summer job!
• Avalon Beach Patrol Capt. Murray Wolf (609)
  967-7587