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30 Minute Lane Swim Work Out

30 Minute Lane Swim Work Out (Beginner-Intermediate)
By: Breeanna Tudda; Head Lifeguard

         Dynamic Stretching

  • Front to back leg swing- hamstrings, glutes and quads (20 reps)
  • Sideways legs swing- works adductors and abductors (20 reps)
  • Arm swings- works chest and shoulders (10 reps)

    Warm-Up

  • 50 metres of breast stroke
  • 50 metres of flutter kick with flutter board
  • 50 metres of side stroke

    Main Water Exercise

  • 200 metres of front crawl (8 laps)
  • 100 metres of breast stroke (4 laps)
  • 50 metres of head of sprint front crawl
  • 50 metres of back crawl

    Cool Down

  •  100 metres of side stroke

    Stretch

  • Elbow pull for your arm pit
  • Wall press for your front shoulders
  • Butterfly for inner thigh and groin