All posts by admin

Sailfish Tryouts

Sailfish Swim Club is starting this Monday the 13th, come along to tryouts.

We will ask you to swim Freestyle and Backstroke, then Breaststroke.  You do not need to be a champion swimmer to join, we cater for all abilities.  We want to see  how well you swim not how fast, once we have seen you swim you will be put in a squad that suits your ability.

Elementary School can up to 3 times a week.  It’s ok if you come less though, we encourage to be good at lots of different sports.  We have 3 ES squads,  Squad 1 is generally is for swimmers new to the sport, and focus on Freestyle, Backstroke and Breaststroke. They Train 2:30-3:15, Monday, Wednesday and Friday.  Squad 2 concentrates on perfecting FR, BK, and BR, and are learning Butterfly (BF)  They train Tuesday, Wednesday and Thursday.  Squad 3 is the top Elementary Squad and train Tuesday, Wednesday and Thursday.

Middle School either come three times a week for those still learning, or 5 times a week for those who have been swimming a long time and are ready to train for performance. We have 3 Squads, MS1 is for swimmers new to teh sport and are technique focused with some conditioning work, and train Monday Wednesday and Friday. Squad 2 combines technical and conditioning training and train Tuesday, Wednesday and Thursday.  Squad 3 trains with the High School Squad and is a performance focused squad.  They train 5 times a week Monday-Friday.

High School either three times a week for those new to the sport or 5 PLUS times for those who are after Performance training.

Any Questions?  e-mail Coach Andy

Tips and Tricks

Weekly Round-up

from Scientific Swimming Article Review by (G. John Mullen)

1. The important of vitamin D, read here.

2. Want to raise your testosterone?  Watch some sports, read here.

3. Is Michael Phelps having an off year, the swimming geek (name up for grabs this weekend) believes so, read here.

4. Rest intervals, how important are they in hypertrophy training?  Also, how is hypertrophy measured?  Read here

5. Where are my triathletes with back pain?  This article discusses how peripheral sources can cause back pain. It focuses on the foot, specifically the subtalar joint.  This can be one cause of low back pain, but it isn’t so simple.  In fact the hip can control the ankle which can be causing back pain…I know it is a convulated puzzle!  Anyway, quick here for the read.

6. A fellow physical therapy enthusiast Tom Hermann discusses the importance of power training in swimming.  I have been breaching this for a while and find every swimmer can benefit from this form of resistance training.  The only area I disagree with Tom is with back squats.  Swimmers stress their shoulder a lot and I the position to hold the bar during back squat is advantageous for injury.  Instead I have athletes perform front squats for quad activation in combination with a hip extensor strengthening exercise, read here.

7. Well Shawn Cater aka Jay-z was the first rapper with a shoe and now Ryan Lochte is the first swimmer with a shoe…love it!  Eric thanks for breaking the story first, click here.

8.  What athlete does not have superstition?  I remember pressing my goggles into my eye sockets repeatedly before a race and having specific pre meet meals in college.  I know other swimmers who perform a specific amount of arm swings or have a “special” suit.  Do these superstitions help?  A recent study reports they actually make a difference, read more here.  What is the weirdest pre meet ritual you’ve seen?  Don’t worry if you submit something I won’t assume it’s about you…

9.  Are push-ups good for swimmers?  Hells yes!  Similar to baseball pitchers discussed in this article, swimmers have weak serratus anterior and lower trapezius muscles, in fact swimmers with shoulder pain how lower activation of these muscles, which I discussed here.  Watch below for proper push-up progression, turn the speakers up!

Thera-bands can be purchased here. Thera-Band Single Pack Latex Exercise Bands – 5′ x 5.5″ – Green

10. Leg extension machine has to be safe, I mean everyone does it, right?  Wrong, bad kitty!  This exercise puts high stress on the patellofemoral joint and can lead to injury, read here.

11. Want to sleep easier, don’t eat these foods

12. Sports nutrition is something I feel swimmers are lacking, click here to see a video of the top 5 supplements athletes should ingest, I don’t advocate every supplement, but the risk/benefit should be considered.

13. How often do you sit?  At internships I only sit 4 hours a day compared to school days where I sit up to 12 hours a day!  Here is a good article discussing the risks of prolonged sitting.  I am in talks with USMS about the effects of sitting on swimming, stay tuned.

14. Here is another post which questions the horrific claims of lactic acid.  I discussed it briefly in the baking soda conversation, read here. Once again, great anaerobic athletes typically can produce high lactate, so can it be that horrendous? Wanna try, ARM & HAMMER Baking Soda – 12 lb. bag?

15. Oblique and abdominal strength is essential in swimming and the crunch is overused.  People are sitting way too much (refer to #13) and a crunch mimics the poor posture sustained throughout the day.  Here is another “atypical” abdominal exercise which would be easy to implement.

16. Gold Medal Mel posted a great interview with Nathan Adrian…47 in practice, damn! Click here.

Training Starts

Hi folks, welcome back, I’m sure many of you have or are struggling with jet lag, waking up at 2:00am in not pleasant, thankfully it gets better every day and eventually goes away.

I’m really looking forward to a fun and fast new swimming season, we have some new things lined up for you, more about this in later posts.

Training starts on Thursday for High School Students, 3-5pm,

Training for MS and ES swimmers who swam with the Sailfish last season start training on Friday.  Everybody welcome.

People new to ISM or who want to join the Sailfish Swim Club please come to training next week Monday-Friday for an assessment.  Please ask for Coach Andy, I will watch you swim and decide which squad will suit you best.  Once you have been assessed I will e-mail you a registration form, please fill it in and e-mail back to me.

Questions please e-mail coach Andy

see you on pool deck


Two Foods You Should Never, Ever Eat After Exercise


Posted by: Dr. Mercola | July 27 2010

Did you know that what you eat directly after exercising – typically within two hours – can have a significant impact on the health benefits you reap from your exercise?

Consuming sugar within this post-exercise window, will negatively affect both your insulin sensitivity and your human growth hormone (HGH) production.

A recent study in the Journal of Applied Physiology found that eating a low-carbohydrate meal after aerobic exercise enhances your insulin sensitivity. This is highly beneficial, since impaired insulin sensitivity, or insulin resistance, is the underlying cause of type 2 diabetes and a significant risk factor for other chronic diseases, such as heart disease.

In addition, as HGH Magazine explains, consuming fructose, including that from fruit juices, within this two-hour window will decimate your natural HGH production:

“A high sugar meal after working out, or even a recovery drink (containing high sugar) after working out, will stop the benefits of exercise induced HGH. You can work out for hours, then eat a high sugar candy bar or have a high sugar energy drink, and this will shut down the synergistic benefits of HGH.

… If you miss reaching HGH release during working out, you will still receive the calorie burning benefit from the workout. However, you’ll miss the HGH “synergy bonus” of enhanced fat burning for two hours after working out.

This is an extremely important fact to remember if you want to cut body fat and shed a few pounds.

The University of Virginia research team demonstrated that carbohydrates are burned during exercise in direct proportion to the intensity of training. Fat burning is also correlated with intensity. However, the actual fat burning takes place after the workout, during the recovery.

This makes the “Synergy Window,” the 2 hour period after a workout, very important in maximizing HGH, once it’s released during exercise.”

Fitness expert Phil Campbell, author of Ready, Set, Go! further explains how you can maximize your HGH production by limiting sugar intake for two hours post exercise, in this article on

Exercising one hour a week and getting the same results as traditional strength training might sound impossible. However, University of Florida orthopedics researchers have developed a system that may do just that, and as you will read in my comment below, the kind of exercise you perform can dramatically reduce the time you spend in the gym while still getting better results than you did before.

The system created by University of Florida researchers uses eccentric (negative) resistance training, which capitalizes on the fact that the human body can support and lower weights that are too heavy to lift.

According to UF Health Science Center:

“Through a system of motors, pulleys, cams and sensors it adds weight when a person is performing a lowering motion, and removes that weight when the person is lifting. As a result, the body starts seeing loads, resistance, and forces that it doesn’t normally see”.

Other scientists have found additional clues that explain how exercise reshapes and strengthens more than just your muscles.

It changes your brain too.

In the late 1990s, researchers proved that human and animal brains produce new brain cells, and that exercise increases the process. But precisely how exercise affects the intricate workings of your brain at a cellular level remained a mystery.

However, a number of new studies have begun to identify the specific mechanisms, and have raised new questions about just how exercise reshapes your brain.

In some studies, scientists have been manipulating the levels of bone-morphogenetic protein (BMP) in the brains of mice. The more active BMP becomes, the more inactive your brain stem cells become and the fewer new brain cells you produce. Exercise reverses some of the effects of BMP.

According to the New York Times:

“BMP signaling was found to be playing a surprising, protective role for the brain’s stem cells … Without BMP signals to inhibit them, the stem cells began dividing rapidly, producing hordes of new neurons.”

A Watch For Swimmers

Pool-Mate Watch by Swimovate
World First Automatic Lap Counting Watch
Now available in HOT PINK!

GSS: S$179 U.P. S$229

The Pool-Mate is the only fully automatic lap and stroke counter for swimmers. It will work with all major strokes, all abilities of swimmer and all sizes of pool.

Containing accurate motion sensors and our unique software algorithms, the Pool-Mate automatically recognises each swim stroke and change of lap so you don’t have to count anymore. The Pool-Mate will display Lap count, Time, Average Strokes per lap, Speed, Distance, Calories and Efficiency, all completely automatically and store details in a large memory for recall at your leisure.…mate-watch.html

With This Rinse, Performance Improves

With This Rinse, Performance Improves

Chris McGrath/Getty Images

Published: July 19, 2010

Exercise scientists say they have stumbled on an amazing discovery. Athletes can improve their performance in intense bouts of exercise, lasting an hour or so, if they merely rinse their mouths with a carbohydrate solution. They don’t even have to swallow it.

It has to be real carbohydrates, though; the scientists used a solution of water and a flavorless starch derivative called maltodextrin. Artificial sweeteners have no effect.

And the scientists think they have figured out why it works. It appears that the brain can sense carbohydrates in the mouth, even tasteless ones. The sensors are different from the ones for sweetness, and they prompt the brain to respond, spurring on the athlete.

Many athletes depend on sugary beverages to keep them going. But often, when blood is diverted from the stomach to working muscles during intense exercise, drinks or foods cause stomach cramps. So a carbohydrate rinse can be a way to get the same effect.

“You can get an advantage from tricking your brain,” said a discoverer of the effect, Matt Bridge, a senior lecturer in coaching and sports science at the University of Birmingham in England. “Your brain tells your body, ‘Carbohydrates are on the way.’ ” And with that message, muscles and nerves are prompted to work harder and longer.”

It’s a relatively small effect, said George A. Brooks, an exercise researcher at the University of California, Berkeley, who was not involved with the research. But a small difference, he added, “can make a big difference in competition.”

The discovery began with some puzzling findings dating to the 1990s.

Until then, exercise scientists thought they knew why it could help to eat or drink carbohydrates during a long endurance event like a marathon. Muscles can use up their glycogen, the storage form of glucose, during long exercise sessions. But if athletes consume carbohydrates, they can provide a new source of fuel for their starving muscles.

That theory predicts that carbohydrates should have no effect on performance in shorter races, an hour or less. Muscles can’t use up their glycogen that fast, and by the time the body metabolizes the carbohydrates for fuel, the race is almost over.

Then came a handful of studies showing that carbohydrates did have an effect in short exercise sessions. Athletes, often trained cyclists, rode hard and fast for an hour or so after drinking either a beverage containing carbohydrates or one that tasted the same but contained an artificial sweetener.

In intense exercise sessions lasting more than half an hour, the athletes were able to go faster or keep going longer when they had the drink with carbohydrates. Their performance improved as much as 14 percent.

Some studies, though, did not find an effect. And the difference seemed to be that athletes who were hungry showed improved performance.

It made no sense. Could the body somehow have metabolized the carbohydrates in the drinks and put them to use in such a short time? Did the muscles even need carbohydrates in such short bouts of exercise?

Asker Jeukendrup, an exercise physiologist at the University of Birmingham, and his colleagues put that idea to the test. They were among the first researchers to discover a carbohydrate effect in cyclists riding hard for an hour, and they had been puzzling over what could account for it.

So they gave trained cyclists intravenous infusions of glucose or, as a control, intravenous salt water, before asking them to ride as fast as they could for about 24 miles, about an hour. The intravenous glucose meant the athletes had large amounts of sugar available right away — no digestion required. But it had no effect on their performance.

Next they tried what seemed like a crazy idea. They asked the cyclists to do the same ride, but first to rinse their mouths with the maltodextrin solution (or, as a control, with water).

“The results were remarkable,” the researchers wrote. Just rinsing with a carbohydrate had the same effect as drinking it.

Other scientists repeated the experiment. One group used runners, asking them to run for 30 minutes or, in another study, 60 minutes. Rinsing the mouth with carbohydrates consistently led them to run farther, as compared with rinsing with placebos.

Dr. Jeukendrup and his colleagues continued to tweak the study conditions. What happened, they asked, if athletes ate breakfast before rinsing with carbohydrates, or drinking a carbohydrate solution? Then, they found, carbohydrates had no effect.

Meanwhile, neuroscientists found that rodent brains, at least, responded to carbohydrates in the mouth independently of their response to sweetness. It is carbohydrates that matter, and so artificial sweeteners do not stimulate these pathways that go from the mouth to the brain.

Then Dr. Bridge and his colleagues in Birmingham used functional magnetic-resonance imaging to determine whether glucose, which tastes sweet, has the same effect on the brain as the tasteless carbohydrate maltodextrin. They also tested artificial sweeteners for comparison. The brain scan results confirmed the exercise study results: Carbohydrates activated brain areas involved with rewards and muscle activity. Artificial sweeteners did not.

Is rinsing worthwhile for most athletes? Scott J. Montain, an exercise researcher at the United States Army Research Institute of Environmental Medicine, thinks not. The effect is real, he said, but added, “Endurance competitors are better off just consuming the calories.” That way they get real fuel, instead of “sipping and then spitting out expensive, sticky spit.”

Dr. Jeukendrup and Dr. Bridge, though, say they use the mouth-rinsing trick themselves.

“You do notice a benefit,” Dr. Bridge said. But he noted that in a study, the athletes don’t know if they are getting carbohydrates or not. “If you know you are doing it,” he said, “then there’s a chance it’s a placebo effect.”


The new captain jumped from the cockpit, fully dressed, and sprinted through the water. A former lifeguard, he kept his eyes on his victim as he headed straight for the owners who were swimming between their anchored sportfisher and the beach. “I think he thinks you’re drowning,” the husband said to his wife. They had been splashing each other and she had screamed but now they were just standing, neck-deep on the sand bar. “We’re fine, what is he doing?” she asked, a little annoyed. “We’re fine!” the husband yelled, waving him off, but his captain kept swimming hard. ”Move!” he barked as he sprinted between the stunned owners. Directly behind them, not ten feet away, their nine-year-old daughter was drowning. Safely above the surface in the arms of the captain, she burst into tears, “Daddy!” How did this captain know, from fifty feet away, what the father couldn’t recognize from just ten? Drowning is not the violent, splashing, call for help that most people expect. The captain was trained to recognize drowning by experts and years of experience. The father, on the other hand, had learned what drowning looks like by watching television. If you spend time on or near the water (hint: that’s all of us) then you should make sure that you and your crew knows what to look for whenever people enter the water. Until she cried a tearful, “Daddy,” she hadn’t made a sound. As a former Coast Guard rescue swimmer, I wasn’t surprised at all by this story. Drowning is almost always a deceptively quiet event. The waving, splashing, and yelling that dramatic conditioning (television) prepares us to look for, is rarely seen in real life. The Instinctive Drowning Response – so named by Francesco A. Pia, Ph.D., is what people do to avoid actual or perceived suffocation in the water. And it does not look like most people expect. There is very little splashing, no waving, and no yelling or calls for help of any kind. To get an idea of just how quiet and undramatic from the surface drowning can be, consider this: It is the number two cause of accidental death in children, age 15 and under (just behind vehicle accidents) – of the approximately 750 children who will drown next year, about 375 of them will do so within 25 yards of a parent or other adult. In ten percent of those drownings, the adult will actually watch them do it, having no idea it is happening (source: CDC). Drowning does not look like drowning – Dr. Pia, in an article in the Coast Guard’s On Scene Magazine, described the instinctive drowning response like this: Except in rare circumstances, drowning people are physiologically unable to call out for help. The respiratory system was designed for breathing. Speech is the secondary or overlaid function. Breathing must be fulfilled, before speech occurs. Drowning people’s mouths alternately sink below and reappear above the surface of the water. The mouths of drowning people are not above the surface of the water long enough for them to exhale, inhale, and call out for help. When the drowning people’s mouths are above the surface, they exhale and inhale quickly as their mouths start to sink below the surface of the water. Drowning people cannot wave for help. Nature instinctively forces them to extend their arms laterally and press down on the water’s surface. Pressing down on the surface of the water, permits drowning people to leverage their bodies so they can lift their mouths out of the water to breathe. Throughout the Instinctive Drowning Response, drowning people cannot voluntarily control their arm movements. Physiologically, drowning people who are struggling on the surface of the water cannot stop drowning and perform voluntary movements such as waving for help, moving toward a rescuer, or reaching out for a piece of rescue equipment. From beginning to end of the Instinctive Drowning Response people’s bodies remain upright in the water, with no evidence of a supporting kick. Unless rescued by a trained lifeguard, these drowning people can only struggle on the surface of the water from 20 to 60 seconds before submersion occurs. (Source: On Scene Magazine: Fall 2006) This doesn’t mean that a person that is yelling for help and thrashing isn’t in real trouble – they are experiencing aquatic distress. Not always present before the instinctive drowning response, aquatic distress doesn’t last long – but unlike true drowning, these victims can still assist in their own rescue. They can grab lifelines, throw rings, etc. Look for these other signs of drowning when persons are in the water: Head low in the water, mouth at water level Head tilted back with mouth open Eyes glassy and empty, unable to focus Eyes closed Hair over forehead or eyes Not using legs – Vertical Hyperventilating or gasping Trying to swim in a particular direction but not making headway Trying to roll over on the back Ladder climb, rarely out of the water. So if a crew member falls overboard and every looks O.K. – don’t be too sure. Sometimes the most common indication that someone is drowning is that they don’t look like they’re drowning. They may just look like they are treading water and looking up at the deck. One way to be sure? Ask them: “Are you alright?” If they can answer at all – they probably are. If they return a blank stare – you may have less than 30 seconds to get to them. And parents: children playing in the water make noise. When they get quiet, you get to them and find out why.

Sleep, Stress and Training

Sleep, Stress and Training

The Athlete’s Secret Weapon

By Coach Matt Russ

Athletes are always looking for an edge. This may come in the form of a new supplement, gadget, piece of equipment, or training methodology. Many of these are of negligible or no value to performance enhancement. But the most effective ergogenic aid is actually readily available and free; it is sleep.

First and foremost remember this; you are weaker after a work out. Your body has been broken down and it will take some time to repair itself. You will only benefit from the work out if this process is not upset or delayed. Your body releases a slew of hormones as you sleep, and one of the most important for recovery is Human Growth Hormone (HGH). This wonder hormone produced by the pituitary gland repairs muscles and connective tissue, making them stronger and able to handle an even greater training stress load. It helps rejuvenate organs and bones as well. After a good nights sleep you wake up refreshed physically and mentally; ready to resume the training process. Name a supplement that can safely accomplish that!

Adapt and Overcome

We are creatures of routine and we like to follow plans and programs, but this can work against us. One of the first things I tell my athletes is that their plan will need to be adapted throughout the season. Adapting an athlete’s plan is as important as designing a great training plan. The pros can train, eat, sleep, and repeat. For the rest of us training is not our job; it is in addition to our job. It is easy to upset the training process and we have to realize family and work responsibilities come first. There may be certain key work outs throughout your training week. If you need to increase rest and recovery, you can minimize lost training time by performing these work outs over other less critical ones. Don’t feel you must follow the letter of your plan no matter what. A good coach will understand this as well. Don’t stack missed work outs on the week end either. This type of overreaching leaves you exhausted and burned out going into your next training week.

Read more about training volume, sleep, and stress in the full article.

About the author:

Matt Russ has coached and trained elite athletes from around the country and internationally for over ten years. He currently holds expert licenses from USA Triathlon, USA Cycling (Elite), and is a licensed USA Track and Field Coach. Matt is head coach and owner of The Sport Factory, and works with athletes of all levels full time. He is a free lance author and his articles are regularly featured in a variety of magazines such as Inside Triathlon, and Triathlete. for more information or email him



Below are releases on studies appearing in the June issue of Pediatrics, the peer-reviewed, scientific journal of the American Academy of Pediatrics (AAP).

For Release: Monday, May 24, 2010 12:01 am (ET)


 Before families head to the beach or pool this Memorial Day, the American Academy of Pediatrics (AAP) has updated guidance on water safety and drowning prevention. In its updated policy, the AAP has revised its guidance on swimming lessons and highlights new drowning risks – including large, inexpensive, portable and inflatable pools – that have emerged in the past few years.

Fortunately, drowning rates have fallen steadily from 2.68 per 100,000 in 1985 to 1.32 per 100,000 in 2006. But drowning continues to be the second leading cause of death for children ages 1 to 19, claiming the lives of roughly 1,100 children in 2006. Toddlers and teenaged boys are at greatest risk.

“To protect their children, parents need to think about layers of protection,” said Jeffrey Weiss, MD, FAAP, lead author of the policy statement and technical report, which will be published in the July print issue of Pediatrics and released early online May 24.

“Children need to learn to swim,” Dr. Weiss said. “But even advanced swimming skills cannot ‘drown-proof’ a child of any age. Parents must also closely supervise their children around water and know how to perform CPR. A four-sided fence around the pool is essential.”

A fence that completely surrounds the pool – isolating it from the house – can cut drowning risk in half. Unfortunately, laws regarding pool fencing may have dangerous loopholes. Large, inflatable above-ground pools can contain thousands of gallons of water and may even require filtration equipment, so they are left filled for weeks at a time. But because they are considered “portable,” these pools often are exempt from local building codes requiring pool fencing. From 2004 to 2006, the Consumer Product Safety Commission (CPSC) reported 47 deaths of children related to inflatable pools. “Because some of these pools have soft sides, it is very easy for a child to lean over and fall headfirst into the water,” Dr. Weiss said. “These pools pose a constant danger.”

In the new policy, the AAP reinforces its existing recommendation that most children age 4 and older should learn to swim, but the AAP is now more open toward classes for younger children. In the past, the AAP advised against swimming lessons for children ages 1 to 3 because there was little evidence that lessons prevented drowning or resulted in better swim skills, and there was a concern parents would become less vigilant about supervising a child who had learned some swimming skills.

But new evidence shows that children ages 1 to 4 may be less likely to drown if they have had formal swimming instruction. The studies are small, and they don’t define what type of lessons work best, so the AAP is not recommending mandatory swim lessons for all children ages 1 to 4 at this time. Instead, the new guidance recommends that parents should decide whether to enroll an individual child in swim lessons based on the child’s frequency of exposure to water, emotional development, physical abilities, and certain health concerns related to pool water infections and pool chemicals.

“Not every child will be ready to learn to swim at the same age,” Dr. Weiss said. “Swimming lessons can be an important part of the overall protection, which should include pool barriers and constant, capable supervision.”

The AAP does not recommend formal water safety programs for children younger than 1 year of age. The water-survival skills programs for infants may make compelling videos for the Internet, but no scientific study has yet demonstrated these classes are effective, the policy states.

 The updated policy also outlines the danger of body entrapment and hair entanglement in a pool or spa drain. Special drain covers and other devices that release the pressure in a drain can prevent such incidents.

AAP offers specific advice for parents:

  1. Never – even for a moment – leave small children alone or in the care of another young child while in bathtubs, pools, spas or wading pools, or near irrigation ditches or standing water. Bath seats cannot substitute for adult supervision. Empty water from buckets and other containers immediately after use. To prevent drowning in toilets, young children should not be left alone in the bathroom.
  2. Closely supervise children in and around water. With infants, toddlers and weak swimmers, an adult should be within an arm’s length. With older children and better swimmers, an adult should be focused on the child and not distracted by other activities.
  3. If children are in out-of-home child care, ask about exposure to water and the ratio of adults to children.
  4. If you have a pool, install a four-sided fence that is at least 4 feet high to limit access to the pool. The fence should be hard to climb (not chain-link) and have a self-latching, self-closing gate. Families may consider pool alarms and rigid pool covers as additional layers of protection, but neither can take the place of a fence.
  5. Children need to learn to swim.  AAP supports swimming lessons for most children 4 years and older. Classes may reduce the risk of drowning in younger children as well, but because children develop at different rates, not all children will be ready to swim at the same age.
  6. Parents, caregivers and pool owners should learn CPR.
  7. Do not use air-filled swimming aids (such as inflatable arm bands) in place of life jackets. They can deflate and are not designed to keep swimmers safe.
  8. All children should wear a life jacket when riding in a boat. Small children and nonswimmers should also wear one at water’s edge, such as on a river bank or pier.
  9. Parents should know the depth of the water and any underwater hazards before allowing children to jump in.  The first time you enter the water, jump feet first; don’t dive.
  10. When choosing an open body of water for children to swim in, select a site with lifeguards.  Swimmers should know what to do in case of rip currents (swim parallel to the shore until out of the current, then swim back to the shore).
  11. Counsel teenagers about the increased risk of drowning when alcohol is involved.

Link to article – 

News Highlights – May 17, 2010.