Swim for Fun! Swim to Win!
June 17-July 21
| volunteers |
| meet schedule |
| meet results |
| coach's corner |
| coaches & Instructors |
Dana's Adult Swim Clinics GMCA member price: $30 each or $125 for the full session. |
||||
Date |
| Focus |
|
|
Jun. 17 |
|
Intro, posture, line & balance plus Freestyle |
|
|
Jun. 24 |
|
Freestyle & Backstroke |
|
|
Jul. 1 |
|
NO CLASS |
|
|
Jul. 8 |
|
Breaststroke |
|
|
Jul. 15 |
|
Butterfly |
|
|
Jul. 21 |
|
Starts & Turns |
||
. . . . .
Try Dana's Daily Workout
45-60 Minutes
. . . . .
Warm-up (w/u)
50 FR, 50 BK, 50 FR, 50 BK, 50 FR
Main Set
4 x 50 Free (5 sec. rest between 50s)
4 x 50 Back (5 sec. rest between 50s)
100 kick EZ to mod.
2 x 50 Free (10 sec. rest between 50s)
2 x 50 Back (faster than above)
. . . . .
1000 People: Warm down (w/d)
50 EZ and done
. . . . .
1500-2000 people continue
100 kick mod-hard
1 x 50 FR all-out 15 sec. rest
1 x 50 bk all-out 15 sec. rest
100 kick hard!
50 Fr, 50 Bk, 50 Fr, 50 Bk, 50 Fr EZ
1500 people done
. . . . .
2000 people continue
4 x 50 kick
1-3 desc (each one gets faster)
4 is all out
Warm down 50 EZ
. . . . .
Have a Great Day! -- DK