Rescue Ready Series 2022

Welcome to Rescue Ready brought to you by Surf Lifesaving Northern Region!

Join is over the next 12 weeks as we present all you’ll need to become rescue ready ahead of the 2022-23 patrolling season.

You can follow the modules through this website or through our social media channels on Facebook or Instagram.

Make sure to hashtag #rescueready2022 to follow your friends progress as we look to keep our beaches safe this summer.

What better way to refresh your memory than with a quiz!!

Test your knowledge ahead of doing your refreshers this season.

We’ll keep people updated during the week and see which clubs are smashing their surf knowledge.

Follow the links below to start getting Rescue Ready!!

Rookie Quiz:

https://form.typeform.com/to/Q9Oz4VSi

Beginner Guard Quiz:

https://form.typeform.com/to/zT9mgq0Y

Advanced Quiz:

https://form.typeform.com/to/E3PDsRx3

Its time to shake off the winter blues and get ready for those refresher swims!!

To help get you back in the pool our resident coach extraordinaire and Member Services Manager Zac Franich has created a pool programme to get you to motived.

 

If you prefer to get out for a run we have a list of some awesome running spots. Make sure you hashtag #rescueready and tag us and your club in your training to so we can see who is getting rescue ready.

SWIM FITNESS:

 

BEGINNER SWIM SET – 2000M

 

Warm Up:

3x (50m Free|50m Backstroke|25m Kick|25m Free). In your own time, just warming up.

Main Set 1:

3x(25m/50m/100m/ 50m/25m FAST)- 1:00 recovery on all

100m Easy Swim

Main Set 2:

6x 100m consistent pace, DON’T STOP SWIMMING! 30 seconds rest between all.

Warm Down:

100m Easy

 

INTERMEDIATE SWIM SET – 2800m

 

Warm Up:

3x (100m Swim|50 kick|50m Swim). In your own time, just warming up.

Main Set #1:

4x 200m Steady, distance pace- 30 seconds rest

100m Easy

Main Set #2:

3x (200m|100m|2x 50m – FAST)- 1:00 rest between all

Warm Down:

200m Easy Swim

 

ADVANCED SWIM SET – 3500m

 

Warm Up:

200m Choice Swimming|4x50m – 25m kick/25m swim|4x 100m building speed from 1-4|100m Easy

Main Set #1:

12x 50m alternating easy/hard- 30 seconds rest between all

100m Easy

Main Set #2:

4x400m HARD 2:00 rest between all

Warm Down:

300m Easy Swim

 

RUN FITNESS:

 

For some Running inspiration ideas, follow the below links:

NORTHLAND:

https://www.alltrails.com/trail/new-zealand/northland/twilight-beach-track

https://www.alltrails.com/trail/new-zealand/northland/henderson-bay-to-grenville-point-beach-walk

https://www.wdc.govt.nz/Community/Parks-and-recreation/Parks-and-reserves/Bream-Head-Scenic-Reserve

 

AUCKLAND:

https://concreteplayground.com/auckland/travel-leisure/the-ten-best-runs-across-auckland

 

WAIUKU:

https://www.alltrails.com/trail/new-zealand/auckland/waiuku-forest-walk

https://www.alltrails.com/trail/new-zealand/auckland/awhitu-regional-park-walk

 

SUNSET/PORT WAIKATO:

https://www.alltrails.com/new-zealand/waikato/tuakau

 

RAGLAN:

https://www.alltrails.com/explore/new-zealand/waikato/raglan?b_tl_lat=-37.80117&b_tl_lng=174.77343&b_br_lat=-37.90751&b_br_lng=175.03079

 

#rescueready22 #SLSNR

SLSNR CALENDAR

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