Swim Lessons

Summer will be in full swing by the time this next session starts, and school gets out this week, so if you’re looking for something to do with the kids, consider Swim Lessons! We are offering additional times in the Morning, afternoon and evening on Tuesdays and Thursdays, so take a look at our expanded classes.

Additionally, we are still running our swim lesson raffle! Just come into family swim 3x throughout the month of June and turn your completed family swim pass to the front desk. They’ll have you fill out an entry form and you’ll be entered in a raffle to win a free round of swim lessons! It’s worthwhile if your kids are in the pool for lessons, and gives the whole family an opportunity to enjoy the pool.

June 25 – July 18th (4 weeks/7Lessons)

Call (360) 676-1800 to sign up!

Press here for current Swim Lessons Schedule details and pricing.

Press here to go to the Aquatic Page.

Into the Pool

by Brittany McIntosh, Aquatics Director

With summer coming up, more people will be in the pool trying to get their cardio in! Many of our lap swimmers find workouts online, or write themselves a workout. If you’re feeling a little listless about what to do in the pool, take a look at the whiteboard posted on the pool deck. You’ll see the Swim Team workouts from the week! We will be posting two new workouts every week, which are available for everyone to use at their leisure. However, for those who are working around an injury or other limitations, these  workouts can seem daunting. Never fear! There are ways to modify the workout for any swimmer. Here are a few tips to make your workout work for you!

Adjust the Lengths Provided
Most workouts will include distances of 50, 100 or 200 yards at a time. If you aren’t able to swim a prolonged distance without stopping, cut down the yardage. If the set says to swim 8 x 50’s, cut it down to 4 x 50’s, or 8 x 25’s (1 length). You’ll still get the benefit of the variety of distance without aggravating an injury.

Change the Stroke
Our sets also specify which stroke you should swim for a certain distance. If you don’t know all four strokes or are unable to do a certain stroke, substitute something you know! Here are a few suggestions:
• If Butterfly is listed, do Dolphin kick instead. Feel free to use a kickboard for support!
• If Backstroke is listed, do Elementary Backstroke, or any kind of swimming on your back that feels comfortable
• If Breaststroke is listed, try side stroke instead. Side stroke is a little easier for those with knee issues and mimics the movement of Breaststroke.
• If Freestyle is listed, modify your stroke! If you’re uncomfortable putting your face under water, try swimming freestyle with your face up, or using a pull buoy to add some support to your stroke.

Take Extra Rest
Most of our workouts include a specific amount of rest between each new set. If a set says to take 30 seconds rest, feel free to extend to 45 seconds, or 1 minute. Just remember to stick with the same amount of rest throughout the set so that you the full benefit of the rhythm of the workout.

Enjoy your summer, folks, and remember that with the pool becoming busier, we all need to share our space! Circle swim if you know how, or just scoot over to allow more space for swimmers. We all want to enjoy the pool, so let’s work together to make sure it’s accessible for everyone!

Swim Team Workout 2

Warm-up: 200 IM, 100 kick, 100 pull, 100 sprint

Main Set: Ladder Set!  :30 Rest

2×50 Choice of stroke-Sprint!                    

1×100 Butterfly Drill: Dive-Down (California Butterfly)

1×200 IM swim at 90%

1×300 Freestyle at race pace

1×200 Backstroke at 90%

1×100 Butterfly swim at 90%

Cool Down: 2×50 Choice  at easy pace

Swim Team Workout 1

Warm-up: 200 IM, 100 Kick, 100 pull, 100 sprint

Main Set: Sprints :20 Rest

16×25 (1 length) swim, IM order

      1-4= Butterfly

      5-8= Backstroke

      6-12= Breaststroke

      13-16= Freestyle

(All 100% effort, all out sprint!)

1×200 choice easy

8×50 freestyle

Odd Numbers= Sprint!

Even Numbers= Pull, focus on elongating strokes

Cool Down: 1×200 freestyle at easy pace

Jump In!

by Mike Locke, Fitness Director

1. Reduce overuse injuries. The repetitive stress of intense, specialized training contributes to overuse injuries. Depending on water depth, aquatic training can reduce impact up to 85%, resulting in less stress and reducing the likelihood of injury.

2. Supplement land training. Many land moves can be mimicked in water, and clients can practice movement patterns without worrying about impact. Shallow water is beneficial for vertical jump training, transitional depths are good for racquet sports training, and deep water is valuable for long-distance training.

3. Add variety or overcome training plateaus. Water provides resistance in multiple planes of movement, allowing for new types of overload. Working in a different environment reduces boredom and adds fresh challenges.

4. Increase muscle strength. Cardiovascular and muscle endurance training can occur concurrently in the water. Correct training techniques and equipment make it possible to build strength.

5. Supplement speed and sports training. Coaches can teach sport-specific moves in the water. Aquatic training improves core muscle recruitment to stabilize the body against the water’s forces.

6. Facilitate post-workout recovery. The hydrostatic pressure from immersion increases circulation, reduces swelling, and enhances recovery. Water training provides a comfortable environment for active-rest workouts.

Swim Lessons

I hope you had a wonderful Memorial Day! We’ve been busy around the pool, and we’re excited to gear up for summer! We’ve switched over to our 3-week Summer Sessions, so this round will let out right around the same time school does. After school lets out, you’ll see a change in availability! Since morning lessons are more popular in the summer, we are aiming to offer a greater variety at that time.

We also want to encourage everyone to take advantage of our family swim passes! Non-members are eligible to receive a family swim pass that allows you to come play at BAC and practice your students’ skills outside of class! Family Swim runs on Mon/Wed/Fri afternoons (3:30-5) and evenings (7-8:30) and on the weekends from 3-5 and 6-8:30. With the weather getting warmer, it might be nice to splash around in the water anyways! There will be a Special, ‘School’s Out’ themed family swim on Saturday, June 15th  from 3-5PM.  We’ll play games and have the opportunity to navigate an obstacle course where students can test their agility in the water, so join us for this fun themed family swim.

June 4 – 20th (3 weeks/6 Lessons)

Call (360) 676-1800 to sign up!

Press here for current Swim Lessons Schedule details and pricing.

Press here to go to the Aquatic Page.

Aqua Zumba

Aqua Zumba brings new meaning to the idea of an invigorating workout. It combines the South American Zumba rhythm and dance steps with a pool party! There is less impact on your joints during an Aqua Zumba® class so you can really let loose. Water creates natural resistance, which means every step is more challenging and helps tone your muscles. If you like to dance and have fun, come join us! Wednesdays @ 10:30.

Freestyle and Backstroke Drills

Many of us use swimming as a supplement to our dry-land workouts. We hop in the pool to stretch out and work a little of that lactic acid out of our systems. Swim a few laps, call it good and go about our day. But did you realize that you can get a lot more out of your workout?

Swimming is a complex sport and one that most people think of as a ‘high-dedication’ sport. In order to improve, you must be in the pool 2+ hours a day. And to improve your speed and endurance at the point of a competitive swimmer, yes, that kind of effort is necessary. But it’s totally possible to improve your stroke technique and physical fitness without putting in that massive amount of work. Swimming should be fun!

That’s where Drills come in. Drills are a way to hone a specific skill in a stroke – you can do drills to improve kicking, breathing, body positioning, any number of factors that contribute to your efficiency in the water. A drill is simply a way to modify your stroke to focus on these skills, then see how they affect your stroke!

Try out a few of these Drills, and add them to your repertoire!

Freestyle

• Zipper Drill: Pretend that there is a zipper running from your hip to your shoulder. As you are doing your pull and bringing your hand out of the water, use your thumb to ‘zip up’ the zipper. The intent of this drill is to correct arm positioning during a freestyle stroke! Link: https://www.youtube.com/watch?v=jBWEwihZeg4

• Clenched Fist Drill: This is a simple one. Just do regular freestyle, with a closed fist instead of an open palm! You’ll notice that it is harder to pull effectively. This drill is to teach you how to correctly pull water when you cannot rely on your ‘paddling’ hands. Link: https://www.youtube.com/watch?v=hwBk_8UDCgQ

Backstroke

• 6-Kick Switch: To perform this drill, do one stroke. When you bring your hand above your head, instead of pulling underneath your body, rotate to the side and hold your positioning for 6 kicks. Then complete your pull and repeat with the other arm. Alternate this pattern, making sure to ‘over-rotate’. Link: https://www.youtube.com/watch?v=zTCrC9frLQs

• Kickboard Positioning: This drill uses a kickboard to improve your body positioning and balance in the water. Hold our kickboard at hip-height, then do a stroke with one arm, the other holding the kickboard in place. Switch hands, and repeat. Then bring your kickboard above your head, and repeat again. In a third, optional position, hold the kickboard out of the water, pointed at the ceiling, and repeat again. Link: https://www.youtube.com/watch?v=pn9SP2ucA8Y

Aqua Aerobics

Come experience all the benefits the water can provide in this guided 45-minute music filled balance, cardiovascular, and muscle strength building class. Low impact so it’s easy on the joints but provides resistance to the working muscle for an overall body benefit. Because it’s water, you can work as hard or as easy as you are able so it is appropriate for people of all physical abilities and levels. Check Pool Schedule for days/times.