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Show JULY 1995 Prov PERFORMANCES SIX NIGHTS A WEEK, UNDER ONE MILLION STARS CALL 225-4100 TO MAKE RESERVATIONS Fr anouace Getting Into Swim Things by Abi Its enough of the Wright finally warm to get excited about swimming out- side. Swimming is probably the best nonimpact, cardiovascular sport. Swimming "= *...20505 condi- tions a large number of muscles with a great cardio workout, and no jolting to Swimming sizes the joints. also empha- muscles that Abi Wright poolside. are not relied upon heavily in running, cycling, blading and many other popular sports. It makes for the perfect cross-training sport. Saturday Swim Sunday 20 crawl, 5 kickboard, 5 your choice. off 30 lengths: This article is designed to get the unfit swimmer back into swimming shape. If you swam as a child but haven't been lap swimming in years, it takes some time to get your stroke efficiency and your swimming wind back. So be patient. Swimming works the back muscles, and chest, abdominals, hamstrings, among arms, gluts others. In this program, our first goal will be to strengthen the emphasized muscles and gradually is e Aspen e Spruce at your own level and pace. Once you can important swim 3/4 of a mile, you to join a masters may to work want swimming group at your local pool. Masters programs work with people at all different levels and speeds. These programs are great to motivate and keep you at the pool all year. Swimming is the best sport for cross-training. You'll injury-free e Flowering & Fruiting ‘Trees & Shrubs e Lots of Perennials make big improvements just getting in the pool. You’re on your way! Note: know swimming distance to 3/4 of a mile. This is intended to be only a basic guide. It (Me Have Acres of arees “We increase what eTOWs | 66 lengths equal 1 mile in a meter pool 72 lengths equal 1 mile in a yard pool PARK CPPY NURSERY 649-1363 Tuesday Wednesday Thursday Located between Park City and Kimball Junction on Hwy 224: Friday PAGE 12 dumbbells front rows front lunges legs: modify your weight routine to your current fitness level and weight lifting background. A standard pro- gram would be to do 3 set of each exercise at a weight that would allow 8-12 repetitions Week Two Monday Swim 36 lengths (72 Tuesday Wednesday Thursday Friday Saturday Sunday mile) weights off Swim 1/2 mile weights Swim 40 lengths off Week Three Swim 40-to-50 lengths Week Four Swim 50-to-60 lengths Week One Monday Weights Tuesday & Thursday back: lat pull-downs seated rows chest: bench press dumbbell flys arms: biceps curls triceps pushdowns shoulders: overhead press with Swim 20 lengths: 10 crawl, 5 kickboard, 5 your choice (use a variety) weights off Swim 30 lengths: 15 crawl, 10 kickboard, 5 your choice weights Swimming & Solutions Drawbacks Technique: Some people never learn proper swimming technique. Improper technique can make swimming lap after lap impossible. Solution: Many of the large public pools have people who will give instruction on technique. In addition, Continued on next page |