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COVID-19 Risk Assessment - Return to Pools August 2020

Risk Assessment in preparation for our return to the pools. This is standard, covering all venues for lessons, some points may not apply at all venues.

COVID-19 UPDATE - 27/07/2020

We are currently planning a safe and organised return to the pool. 

A session of lessons for current stage 3+ swimmers are available on Thursday 6th, 13th, 20th, 27th August at the Maths School in Rochester. If you would like to book a place, please contact us directly by email at

In addition, we are planning for a full term of lessons from the week beginning Monday 14th September 2020 at all previous locations and sessions as stated above.  If you are new to us and would like further information please contact us for availability.

Stay Home, Stay Safe, Save Lives - Together We Can Do This!

COVID-19 18/03/2020

In light of the current situation, H20 have halted lessons to protect the health and safey of all H20 swimmers, parents/carers and staff.  This is a very difficult time for all and we wish to thank everyone for their continued support and understanding.

Swimming Related Activities and Information during the COVID-19 Pandemic

During this time, we thought we would try to bring you some ideas of things our swimmers can work on whilst out of the water. We have used links from Swim England to bring you accurate, safe information to work on with your children or of course, for our adult swimmers to work on themselves.  Whether supervising your children's activity or carrying out any of the following exercises yourself, please ensure that you do so in a safe area away from any hazards.  Try to complete any activities to your own ability and do not cause yourself any unnecessary harm or exertion. 


We have added some different items / links to this page concentrating on practicing techniques out of the water and exercises which can be completed to maintain body strength.  There is also some general knowledge information in relation to swimming and techniques that you may find useful.

14/04 - In this week’s episode of #WaterSafetyWednesdays, join Liam at 10.15am to learn about the effects of cold water and how to float. He will also be showcasing his favourite build-your-own lifeboats that you sent

in last week. If you’re tuning in, please come prepared with a jug or bowl of icy water so you can get hands on and join in with the fun!

Fran Halsall's Core Exercises for Swimmers

Develop your core strength with the help of Olympian, Commonwealth and European champion Fran Halsall’s Core Exercises for Swimmers. Sort your planks from your push-ups, with easy, medium or hard options. Let Fran’s core exercises for swimmers help you develop your swimming out of the pool.

Benefits of Yoga for Swimmers

With any type of exercise, one of the most important things is to make sure that your body is properly warmed up, stretched and mobilised, and properly recovered.

Yoga is often seen as a great away of stretching out your muscles, but there are lots of other benefits for swimmers than just that.

Swim England Para-Swimming trainer Sam Cooper has created a series of supple strength videos that will help swimmers maintain their flexibility.

Improving your Swimming Stroke Technique

The following links look at swimmers in the water to show how improving techniques can be achieved.  Whilst out of the water, our swimmers can practice their arm and leg techniques ensuring that the correct positioning is in place.  Videoing your movements will help to see you what you may need to work on.  This is all great practice for when returning to the pool and we would of course love to see any videos you do have!

Improving your Front Crawl Technique

Improving your Breaststroke Technique

Improving your Backstroke Technique

Improving your Butterfly Stroke Technique

Personal Survival and Water Safety

As well as being important safety information for everyone, the following is the aspects of water safety swimmers undertaking the Personal Survival certificates would be expected to know and understand:-

Stop and Think:

• Water is always moving

• The water is colder than you think

• Edges can be dangerous

• There may be dangers under water


Stay Together:

• Never swim alone - stay close to a friend or family member

• Find a safe place to go - only swim in the sea where there is a lifeguard

• Plan your activity – check weather, tide times, get local advice and wear the right clothing for your activity



• If you fall in, float until you feel calm

• Signal for help, raising one hand in the air and shout for help

• If you can, swim to safety or hold on to something that floats

• Keep warm if you can’t swim to safety, using the Heat Escape Lessening Position (HELP) or huddle position


Call 999 or 112:

• If you see someone else in trouble in the water call 999 or 112

• Never enter the water to save others

• Look for something you can throw to help them float like a life ring or even a football could help

• Keep watch until help arrives

Understanding Rookies Lifeguard Practices

The HELP position in swimming is a survival method used to conserve

heat if you have fallen in to cold water. It is difficult to do this position

unless you are wearing a life jacket.

"HELP" stands for Heat Escape Lessening Posture. This posture can

increase the chances of survival by reducing the amount of body surface

area that is directly exposed to cold water. In this position, the chest

and knees are in contact with each other rather than being in contact with cold water:-

1. Draw the knees up to the chest.

2. Keep the face forward and out of the water.

3. Hold the upper arms at the side and fold the lower arms across the chest, (or hug yourself and put your hands under your armpits. Do not use this position in swift river currents or whitewater.


The ‘HUDDLE’ as the name suggests, involves participants in huddling together around flotation aids in order to conserve heat.  The aim should be to pack tightly in groups of three or more.  The ‘HUDDLE’ is most effective when lifejackets are being worn but other flotation aids may be used in an emergency.  After being taught the principles, participants should be encouraged to work out for themselves the most effective methods of using any flotation aids.


Coil and Rope Throw

Part of the Rookies certification is being able to coil and rope throw to a casualty in the water.  This is something you can practice at home.  Using a parent, sibling, etc, as your casualty, measure out a distance (e.g distance of 12 metres required for Rookies Gold rope throw) and coil and throw the rope to see if you can reach your casualty.  Start with a lesser distance and once you have consistentely achieved the rope throw over that distance, then the distance can be extended further and further to see how far you can throw the rope, good luck!

Of course if you do not have rope, think of what you could use as a floatation aid in a scenario of helping someone in diffculty in the water.  Practice how far you can throw the item you have chosen, remembering that many items able to float will be light and therefore cannot be thrown for any distance.  Can you prove otherwise?

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