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Aquatics Newsletter | March 2010 |
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Tip: Learn to Do Interval Training
Interval Training
Swimming without stopping for 1000 or 1500 meters is a good way to develop an aerobic base. Many swimmers do the same workout and time themselves so that they can compare their time each workout. This is beneficial, but shouldn't be your only workout.
Another way to develop conditioning and improve your speed and efficiency is to do interval training. If you do 12 x 100 on an interval, instead of a straight 1200, you usually swim each 100 faster because you get some rest. Also, you know when you start getting slower because you are watching the pace clock.

To get started, time yourself on a 500 or 800 swim and figure the average time per 100. Then add 15 seconds to that average per 100.  That is your interval. The interval includes your swim time and your rest time.  For instance, if you swim a 500 in 10:50, that's an average of 2:10 per 100. Your interval should start out at 2:25. To make it easier to read the clock, make your interval 2:30. That means you leave to swim a 100 every 2:30. If you swim the 100 in 2 minutes, you get 30 seconds rest. If you swim in 2:15, you get 15 seconds rest.
At your next workout, try swimming 10 x 100 on an interval of 2:30. See if you can hold a steady pace. When you find that you get at least 20 seconds rest per 100, decrease the interval to 2:20. Also, try increasing the number of 100s that you swim. This will add some variety to your workouts.
April Pools Day Promotes Water Safety
Saturday, April 17 at 1pm at Kempsville Recreation Center
Boy in Lifevest
Learn about water safety at the American Red Cross' April Pools Day event. This one-day event began as an outreach program to provide water safety education for the community, and continues today through the generous donations of volunteers and the Swim on for Safety fundraiser. 
Join in the fun! Youth ages 5-14 and their parents participate in interactive Water Safety Stations including Backyard Pool Safety; Canoeing; Coast Guard; Reaching and Throwing Rescues; and Longfellow's Pool Rules.  This event is free and open to the public; swim suits are required for participation.
For more information, please contact Kempsville Recreation Center Aquatics at 474-8492.
Advanced Water Safety Classes Available
Become a certified lifeguard or water safety instructor in time for summer pool openings!  Our recreation centers offer Lifeguard Training and Water Safety Instructor courses that offer certification by the American Red Cross upon successful completion. Participants must meet age and swimming eligibility requirements prior to beginning the classes. Learn more about our offerings in the Spring Adult Catalog and register online via EZreg.
We still have space available in our Junior Lifeguard class offered during Spring Break. If your child (age 10-14) is looking for the on-ramp to lifeguarding, sign them up for this program at Kempsville Rec Center.

Pool Calendars

Quick Links
Our Website
Adult Programs Catalog
Pool Events
3/26 | Movie Night in the Pool | Seatack
3/28 |
Float-a-Rama | Great Neck
4/2 | Movie Night in the Pool | Princess Anne 

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NEW!  Ask Aquatics

Each month we will feature one of your questions along with an answer from our aquatics staff.
Q: How does swimming improve my fitness?

A: Water is 12 times more resistant than air. Swimming involves using all the major muscle groups- the shoulders, back, abdominals, legs, hips, and glutes as well as being a great cardio exercise.
Swimming is the ideal exercise for people who are overweight or have joint or other musculoskeletal limitations. Water cushions stiff joints or fragile bones that might be injured by the impact of land exercises. When immersed to the waist, your body bears just 50% of its weight; immersed to the chest, it's 25-35%; and to the neck, 10%.
Submit your questions to
Rec Center Clinics Help Youth Gain Competitive Edge 
Youth Clinic
Competitive Swim Clinics
, Ages 6-17
These one-hour clinics are for participants who are interested in improving stroke technique and/or starts and turns. Five clinic types are being offered: freestyle, backstroke, breaststroke, butterfly and starts and turns. Swimmers must be able to swim one length of the pool (25 meters/yards) using a good basic crawl stroke with rhythmic breathing in order to participate. For a list of dates and times, please check your Spring Youth Catalog and register online via EZReg. The cost for each clinic is $7. A valid membership or visitor pass is required. 
Post-Season Training for High School Swimmers, Ages 13-18
Aspiring and returning high school swimmers can jumpstart the competitive season by attending these conditioning practices. A trained coach provides a structured workout as well as drills for improving technique. Participants must be enrolled in at least the 9th grade and must be able to swim 100m of freestyle. Each workout is $4 or 3 punches from a Group Fitness Punch Card; a valid membership or visitor pass is also required.
  • Bayside: Mondays and Wednesdays from 3-4:30 pm, beginning March 29, 2010
  • Princess Anne: Tuesdays and Thursdays from 3-4:30 pm, beginning April 13, 2010
Please Note Our Upcoming Facility Closures
The pool at Kempsville Recreation Center will be closed March 29 through April 4 for the installation of a new filtration system.

Don't forget that your membership is good at all six Virginia Beach Recreation Centers!  If your usual center is closed for maintenance, take the opportunity to visit another center.  Use this locator to help you find one!
Virginia Beach Parks and Recreation believes all of our diverse citizens have a right to participate in community recreation and we are committed to creating equal access for everyone who may have a challenge or barrier. If you or your child require additional support, we can help.  Learn more about our accommodation and inclusion services.
We welcome your comments and questions.  Feel free to email us at
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Virginia Beach Parks & Recreation is accredited by CAPRA,
the certifying agency of the National Recreation and Park Association.