Weekly Workouts: Week of March 16

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 of 3

• 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 of 3

• 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 of 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 

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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

Advanced:

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

Beginner:

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