Weekly Workouts: Week of March 23

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

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 #2 of 3

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 #3 of 3

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

Advanced:

• 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

Beginner:

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