Never dive into shallow water. Jump instead.
Lifeguard’s Stride Jump Entry
Lifeguards need to make quick entries into the water with a rescue tube while keeping sight on the victim. The head needs to stay up upon entry.
Extra tips:
Diving into the water and keeping one’s goggles on is often a problem for swimmers. One drill to try is the Donut Dive, as it forces the swimmer to keep the head downward so that the eyes are not looking forward or straight. Watch this video.
https://youtu.be/aXrD52bMUn8
Race start off the blocks and the leg kick while in the air
https://youtu.be/cQfmbysnmus
