If you are actually only in 3 to 4 feet of water, like even I could stand in it, and the water is slow moving or flat as you say in your profile, I don't see the need for anything fancy (or particularly long) in a tether. You should be able to just hang onto the boat in a capsize if you are going over in water that you can stand in.
As to practice rolling, if you were to try and learn it you would find out three things. Your bracing gets better so you reduce the risk of a capsize to start with, you learn to capsize in a way that protects your head in shallow water and you learn to stay with the boat in a capsize. Even if you never get a roll you get these three things.
If you are paddling solo, especially in such shallow water, if anything I would say it argues more for learning the habits that go with rolling. Short of wearing a helmet all day which is a pain, it is probably the best way to avoid hurting your noggin in a capsize.
Reflective Hull Decals
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