Thursday 22 October 2026 Two month review
Sorry text wall incoming
Two-Month Lifeguard Swim Training Progress Report
Two months ago, I started swimming regularly as part of my preparation for completing the NPLQ. My main aim was to improve my fitness, become more confident in the water and begin developing the skills needed for lifeguarding.
The first few sessions were difficult. I needed regular breaks, sometimes had to climb out of the pool to recover my breathing, and my first session ended early after a calf cramp. That cramp left me aching and temporarily limping, so I made the sensible decision not to attempt the surface dives.
Since then, I have gradually become more comfortable and capable in the water.
Distance and Endurance
My early sessions were generally around 175–200m, with regular recovery breaks between lengths.
By Week 7, even on a difficult night following poor sleep, I completed 10 lengths and 250m.
My strongest session so far came in Week 8, when I completed:
•12 full lengths
•300m total
•A mixture of front crawl and backstroke
•Rescue stroke practice
•Four unaided pool exits
•A new timed 25m result
One of the biggest improvements is that I no longer need to keep climbing out of the pool to recover my breathing. I can now remain in the water, use backstroke to settle myself and continue the session.
Timed Swimming
My first recorded timed breaststroke length was:
•25m breaststroke: 1 minute 11 seconds
Breaststroke remains my weakest stroke, so I gradually shifted more attention towards front crawl and backstroke.
My first strong timed front crawl result was:
•25m front crawl: 37 seconds
During Week 8, on the eighth length of the session, I improved that to:
•25m front crawl: 33 seconds
That four second improvement was one of the biggest highlights of the first two months.
Stroke Development
My main strokes are now:
•Front crawl
•Head-up front crawl
•Backstroke
•Single-arm backstroke for rescue-stroke practice
Backstroke has become a particularly useful stroke for me. It allows me to control my breathing and recover while remaining in the water.
I have also introduced sidestroke. It initially felt awkward because I had never properly practised it before, but I completed two lengths during one of my earlier sessions.
Breaststroke is still the stroke that needs the most work, but I have become better at controlling the pace and recognising when to switch strokes rather than pushing until my technique falls apart.
Rescue Stroke Practice
I have begun practising single-arm backstroke as a foundation for rescue and casualty-towing movements.
Recent progress has included:
•Short deep-end rescue-stroke swims
•Four separate rescue-stroke practices during one session
•40m of single-arm backstroke, split between both arms
•20m of rescue-stroke practice during Week 8
The movement is becoming more familiar and controlled, although I understand that the formal NPLQ course will teach the correct casualty-towing techniques.
Pool Exits
Unaided pool exits have become one of my strongest and most consistent areas.
During the first two months, I have regularly completed between one and five exits per session. I have also adapted the movement to avoid placing unnecessary strain on my right shoulder.
By Week 8, completing four exits felt natural rather than like a separate strength challenge.
Managing Setbacks
The first two months have not been completely straightforward.
I have dealt with:
•A strong calf cramp during my first session
•Delayed muscle soreness
•An intermittent right-shoulder niggle
•Poor sleep before some sessions
•Stressful and physically demanding days at work
•Busy pool conditions
•Sessions where I felt under-fuelled
•One session where I had to leave out the rescue work because I was flagging
These experiences have helped me develop a flexible training system:
•Plan A: full session when I feel rested and physically comfortable
•Plan B: controlled session for tired, stressful or shoulder-aware days
•Plan B+: lighter bonus session when swimming twice in one week
This means I can keep training consistently without forcing an unsuitable session.
Outside Feedback
A lifeguard who regularly sees me swimming on Mondays has told me that I am definitely improving.
That feedback meant a lot because it confirmed that the changes I have been feeling are also becoming visible to someone watching from poolside.
Biggest Improvements
Over the first two months, I have:
•Increased my strongest session to 300m
•Improved my timed 25m front crawl from 37 seconds to 33 seconds
•Reduced the number of recovery breaks I need
•Stopped needing to climb out repeatedly to catch my breath
•Developed backstroke into a reliable recovery stroke
•Started practising single-arm rescue backstroke
•Become stronger and more confident with unaided exits
•Improved my deep-water confidence
•Learned when to adapt rather than force a session
•Completed my first two-swim week
•Started adding dry-land exercises to support my swimming
Next Stage
My main NPLQ target is August 2027, with October 2027 available as a backup if necessary.
The next stage will focus on:
•Making 300m sessions feel progressively more comfortable
•Continuing to improve front-crawl speed and control
•Developing rescue-stroke technique
•Reintroducing surface-dive practice when pool conditions allow
•Building treading-water confidence
•Continuing with controlled pool exits
•Gradually extending sessions towards 30 minutes
•Keeping the right shoulder healthy
•Maintaining consistency without putting myself under unnecessary pressure
Overall Reflection
The biggest change is not simply the distance or the faster timed length.
At the beginning, a difficult session meant needing to stop, climb out and recover my breathing.
Now, a difficult session can still mean completing 250m, while a strong session can reach 300m with rescue practice, exits and a 33-second timed length included.
There is still a lot to learn, but the first two months have shown that the training is working.
“It doesn’t matter if you win by an inch or a mile. Winning’s winning.”
For me, every completed session is another win and another step towards the NPLQ.
