Saturday May 2nd

This workout also has a video if you would like to follow along!  LINK

Friday May 1st

Thursday April 30th

Wednesday April 29th

Tuesday April 28th

Monday April 27th

**Pool/Running/Biking Workout Collection**

First we have Backyard Pool Workouts then Running/Biking Workouts.  If anyone wants a 25 yard workout please email Tom@t2aquatics.com and we will get a few over to you.  

Enjoy everyone!  

Backyard Pool Workout #1

• 5x10 Rockets (Streamline Jumps) with 15 seconds rest after each round of 10.
• 5x :30 Seconds On/:15 Seconds Off Wall Kick

Repeat 2 Times


Backyard Pool Workout #2

• 2 Streamline Glide Pushoffs (Push off the wall in a streamline and see how far you can glide)
• 5 Forward Flips in the water (like a flipturn)
• 5 Backwards Flips in the water (Opposite direction of a flipturn)
• 2 Streamline Glide Pushoffs (Push off the wall in a streamline and see how far you can glide)
• 10 Crazy Bobs! (Jump high, up and out of the water and do something crazy each time!)

Repeat 4 Times

Backyard Pool Workout #3

• Kick (using a kickboard or pool noodle) back and forth across the pool for 5 minutes.  One way is easy.  One way is FAST!  Feel free to race your brothers or sisters!
• Go across your pool lengthwise diving up and down like a dolphin.  10 lengths.
• Swim 10 lengths of gentle freestyle - hope you have a big pool :)
• 10 Jump Flips over a pool noodle.  Hold the noodle in front of you as you stand and then jump flip over top of it - kind of like a flip turn.

Repeat 2 Times 

Backyard Pool Workout #4

Wall Kicks
Prop a phone up with the timer on so you can see the intervals or have someone time you!

• :60 Slow 
• :10  Fast 
• :50 Slow
• :20 Fast
• :40 Slow
• :30 Fast
• :30 Slow
• :40 Fast
• :20 Slow
• :50 Fast
• :60 Slow
• :60 Fast!

Complete 3 Times.  2 Minute Break between rounds.

Backyard Pool Workout #5

Circle Scull/Rocket Workout

• Circle Scull in a circle twice in one direction then twice in the other direction.
• 10 Rockets Out of the water
• Wall Kick 30 Seconds FAST

Complete this 12 Times

Circle Scull:  Scull with your hands at your waist and feet out of the water.  Your hips should be lower in the water - make your body a V.  

Backyard Pool Workout #6

Underwater Kicks!
People have all different sized pools.  You can probably work on your streamline some how.  Try to do 30 or more awesome streamlines.  Suggestions:

• Rest between so they are all sharp.
• Drop, Touch, Push on your pushoffs.
• You can kick on your stomach or on your side.
• Fly Kicks or Flutter Kicks.
• If your pool is really short you can streamline glide.  Stay tight!

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Walk/Run Workout Of The Week:  (Can also be done biking by varying speeds)
  *Do This 3-4 Times A Week.  You can mix your options.  Pick a starting point for you and do the same option 2-3 times before moving to the next option.  If you are more advanced you can mix the options. (For example you could do an Intermediate workout, then Advanced, then Beginner for variety and rest/recovery)

Beginner Option 1

• 5 Minute Warm Up Walk
• 60 Second Run/90 Second Walk - Repeat 8 times
• 5 Minute Cool Down Walk

Beginner Option 2

• 5 Minute Warm Up Walk
• 2 Minute Run/90 Second Walk - Repeat 5 times
• 5 Minute Cool Down Walk

Beginner Option 3

• 5 Minute Warm Up Walk
• 2 Minute Run/45 Second Walk - Repeat 6 times
• 5 Minute Cool Down Walk

Intermediate Option 1

• 5 Minute Warm Up Walk
• 5 Minute Run/1 Minute Walk - Repeat 3 times
• 5 Minute Cool Down Walk

Intermediate Option 2

• 5 Minute Warm Up Walk
• 10 Minute Run/2 Minute Walk/10 Minute Run
• 5 Minute Cool Down Walk

Intermediate Option 3

• 5 Minute Warm Up Walk
• 6 Minute Run/1 Minute Walk - Repeat 3 times
• 5 Minute Cool Down Walk

Advanced Option 1

• 5 Minute Warm Up Walk
• 20 Minute Run
• 5 Minute Cool Down Walk

Advanced Option 2

• 5 Minute Warm Up Walk
• 5 minutes of 30 seconds FAST RUNNING and 30 seconds of SLOWER RUNNING followed by 3 Minute Light Jog or Walk.  Repeat this 8 Minute Circuit three times.
• 3 Minute Cool Down Walk

Advanced Option 3

• 5 Minute Warm Up Walk
• 12 minutes of 1 minute FAST RUNNING and 1 minute of SLOWER RUNNING.
• 3 Minute Cool Down Walk