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Georgia Southern University

1332 Southern Drive
Statesboro, Georgia 30458
Phone: (912) 478-4636
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ADMISSIONS QUICK LAUNCH

 

Georgia Southern University

1332 Southern Drive
Statesboro, Georgia 30458
Phone: (912) 478-4636
Driving Directions

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ALUMNI QUICK LAUNCH

 

Georgia Southern University

1332 Southern Drive
Statesboro, Georgia 30458
Phone: (912) 478-4636
Driving Directions

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ABOUT THE UNIVERSITY

VISIT CAMPUS

ABOUT STATESBORO

NEWS & INFO

Georgia Southern University

1332 Southern Drive
Statesboro, Georgia 30458
Phone: (912) 478-4636
Driving Directions

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NCAA DIVISION I ATHLETICS

CAMPUS RECREATION


Programs & Activities

Aquatics

Aquatic Programs Pools Special Events Miscellaneous
Inner Tube Water Polo Indoor Polar Bear Plunge Aquatic Center Policies
American Red Cross Classes Outdoor Swim 2 Spring Break Registration
Workouts Hours Pool-A-Palooza FAQs
Swim Lessons   Dive-In Movie Contact Us
  View Aquatics Homepage

Club Sports

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ACE Personal Trainer Course        
Madness in the Meadow        
Booty Camp        
       
  View Fitness Homepage

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Informal Recreation

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aquatics

CRI Home  »  Programs & Activities  » Aquatics  » Workouts

Workouts

Duration: 45-60 mins
Distance: 1100yd
Pool Length: 25yd
Beginner

Warm up

  • 4 x 50yd Any Stroke (even pace), rest 0:15 / 50yd
    Swim your choice of stroke at a steady pace.

Build up (repeat 4 times)

  • 1 x 25yd Double Arm Backstroke, rest 0:10 / 25yd
    Focus on straight arm recovery and little finger hand entry with chest and face high in the water.
  • 1 x 25yd Backstroke Push & Glide, rest 0:10 / 25yd
    Backstroke swim, pausing at the end of every stroke with arms out-stretched for 10 kicks. One arm should be held out front and the other held loosely against your body while kicking.

Core (repeat 3 times)

  • 2 x 100yd Backstroke Swim, rest 0:20 / 100yd
  • Rest 0:30 seconds

Warm down

  • 4 x 25yd Freestyle Easy, rest 0:10 / 25yd
    Freestyle swim at a slow, relaxed pace.

 

Duration: 45-60 mins
Distance: 2600yd
Pool Length: 25yd
Intermediate

Warm up

  • 2 x 50yd Any Stroke (even pace), rest 0:15 / 50yd
    Swim your choice of stroke at a steady pace.
  • 1 x 100yd Backstroke Easy, rest 0:15 / 100yd
    Backstroke swim at a slow, relaxed pace.
    Concentrate on long slow strokes.
  • 1 x 200yd Freestyle Easy, rest 0:20 / 200yd
    Freestyle swim at a slow, relaxed pace.

Build up

  • 3 x 200yd Freestyle Swim, rest 0:30 / 200yd

Core

  • 5 x 100yd Freestyle Swim, rest 0:20 / 100yd
  • 4 x 100yd Breaststroke Swim, rest 0:20 / 100yd
  • 5 x 100yd Freestyle Bilateral Breathing, rest 0:20 / 100yd
    Freestyle swim with breathing on alternate sides, typically every 3 strokes.

Warm down (repeat 2 times)

  • 1 x 50yd Freestyle Easy, rest 0:15 / 50yd
    Freestyle swim at a slow, relaxed pace.
  • 1 x 50yd Breaststroke Easy, rest 0:15 / 50yd
    Breaststroke swim at a slow, relaxed pace.
Duration: 45-60 mins
Distance: 3800yd
Pool Length: 25yd
Advanced

Warm up (repeat 6 times)

  • 1 x 50yd Freestyle Swim (even pace), rest 0:15 / 50yd
    Freestyle swim at a steady pace.
  • 1 x 50yd Breaststroke Swim (even pace), rest 0:15 / 50yd
    Breaststroke swim at a steady pace.

Build up (repeat 4 times)


  • 1 x 100yd Single Arm (arm by side) 6 x left, 6 x right, 6 x full stroke, rest 0:15 / 100yd
    Freestyle using one arm at a time, focusing on shoulder and hip rotation. Complete 6 arm strokes with the left arm followed by 6 strokes with the right arm. The non-stroking arm is held loosely by your side.
  • 1 x 50yd Streamline Kicking, rest 0:10 / 50yd
    Freestyle kick with arms held out front in a streamlined position. Fingers overlap with one thumb lightly gripping the opposite hand. Lift your chin above the water to breath without turning your head.
  • 1 x 100yd Freestyle Push & Glide, rest 0:20 / 100yd
    Freestyle swim, pausing at the end of every stroke with arms out-stretched, one held out front, the other held loosely against the body.

Core (repeat 4 times)

  • 5 x 100yd Backstroke Swim, rest 0:15 / 100yd
  • Rest 0:30 seconds

Warm down

  • 4 x 50yd Breaststroke Easy, rest 0:10 / 50yd
    Breaststroke swim at a slow, relaxed pace.

If you have any questions about the Aquatics program please contact the Aquatics Program Director Gabby Marquez or call (912) 478-5436.

Aquatics Calendar
Aug. 20 Swim the So Con Incentive Program Begins »
Eagle Luau »
Sept. 11 Swim Lessons: Free Preview »
Sept. 17 Swim Lesson Session I Begins »
Sept. 30 Outdoor Pool Closes »
Oct. 4 Swim Lessons Session I Ends »
View Full Calendar

Campus Recreation & Intramurals P.O. Box 8078 Statesboro, Georgia, 30460•(912) 478-5436