Discover your life aquatic

Theme: Fun day

Distance: It's How You Get There That Counts

Warm Up: Please warm up for 600-1000m before trying these out. Some involve high intensity exercise, so be mindful of that. Do you really want to tell you co-workers that you pulled a muscle doing dog paddle in the pool this morning?

Things you can do if you want to try something different and get even more body awarenes:

Sculling race

• 3 x 15m Keep your hair dry and scull backwards. Extra credit for lifting one hand to drink a martini.

Dog paddle race

• 3 x 15m Yes, there is a way to do it more efficiently, but the rule is you need to keep your mouth above the water

Fist race

• 3 x 25 or 2 x 50 on 90 seconds rest: how close to your pb can you get with fists?

UW dolphin with fins

• 3 x 25m on 60 seconds rest.  Pure speed. Watch out for the wall!

Surface dolphin on your back

•  3 x 25m on 60 seconds rest.  Great for your core muscles. Be gentle if your back is tender or sore.

Heads up freestyle

• 4 x 25m on 30 seconds. The choice of lifeguards and water polo players. It is much harder than it looks!

Highest Stroke Count Possible (careful with your shoulders, though)

• Best result was 47, I think. And it was really slow, too! (extra points) No one has realized that you can swim backwards if you put your mind to it.

Lowest Stroke Count Possible (a good push off helps!)

• Lots of underwater dolphin and flutter. Glide until you stop dead in the water. Heck, try handle paddles, too. Of course, my personal record is 0. But that's cheating.

Two-person IM:

• See what happens when you have two people trying to swim as one. Remember, the strokes are best done along a short or long axis. So kicking and pulling is not the whole story. Can you rotate together. 2 beat kick? :-)

• 25m Fly
• 25m Back
• 25m Breast
• 25m Free

Cool Down

3 x 50m Finger drag with relaxed hand and wrist during the recovery