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Tip: Learn to Do 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
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.