| Wellness Wednesday Swim Workout - Week 13 |
Each week two separate lap swimming workouts (beginner and advanced) will be
posted for any RAC patron to use. The workouts will help give patrons new
ideas for when they come in to swim laps. New workouts will be posted each
week.
Beginner Workout: 1500 yds
Warm up-
| Kicking at your own pace |
25 |
| |
50 |
| |
75 |
| |
100 |
| |
75 |
| |
50 |
| |
25 |
| Complete above 2x |
Main Set-
| 4x100 free steady pace on 2:00 |
| 4x25 choice of stroke on :50 |
Cool Down-
|
Advanced Swimmers: 3500 yds
Warm up
Main Set-
| 500 "Dead Man" |
| At end of each 25 complete 10 dips |
| At end of each 50 complete 10 backwards dips |
| 100 easy |
| |
1st interval |
2nd interval |
| 200 pull |
3:30 |
3:15 |
| 8x50 |
1:00 |
:55 |
| 6x50 |
:55 |
:50 |
| 4x50 |
:50 |
:45 |
| 2x50 |
:45 |
:40 |
| 1x50 |
:40 |
:35 |
| 200 kick at your own pace |
| 5x50 |
1:00 |
1:00 |
odds fast |
|
|
evens easy |
|
|
Cool Down-
|
|
