Bike Ride in Kenosha County this Sunday

Enjoy the fall colors just across the Wisconsin border at the “Fall Wheel Ride” in Kenosha County. Sponsored by Kenosha County Executive Jim Kreuser and Kenosha County Parks, three distances are available for bike riders of all abilities.

All routes converge at Petrifying Springs Park, Pavilion 1, where snacks (including hot apple cider!), safety checks and tips, and bike-related activities and education will be provided from 10am until Noon.

Read More at Chicago Wellness Examiner...

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Swim 4 Fitness Workout for Sep 30

Warm-Up: 100 Free

Main Set:

200 Moderate, RI:20"
100 Moderate, RI:20"
100 Negative Split, RI:25"
50 Negative Split, RI:25"
100 Fast, RI:30"
6 x 100 Pull, RI:25"

Cool-Down: 100 Free

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Swim 4 Fitness - points for week of 9/27

A review of the points we covered last Thursday for practice this week:

Body Position

• Hands and arms overhead as much as possible in a streamlined position.
• Head down - lower the head by placing chin closer to your chest.
• "Press the Buoy" - press the lungs/check downward (swimming "downhill")
• Easier kick to keep the hips high
• Imagine a steel pipe through the top of your head, through the neck, and down the spine; everything moves as one unit
• Roll the entire body to breathe; don't lift or turn your head to breathe (remember the idea your belly button is a blowhole - you turn it to breathe)

Front Quadrant Swimming

• Hands cross in front of the head
• Arm goes into the water and e-x-t-e-n-d-s forward; Reach and Glide!
• Remember reaching the arm forward underwater helps turn your body to the side
• Arm stays extended until the other arm enters the water, so they cross above your head
• Use your peripheral vision to see the hand enter the water by your head, and make sure the other hand is still forward

See you Thursday.

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Swim 4 Fitness begins Sept 16

Quick update: the Swim 4 Fitness class begins next Thursday, September 16, 6-7pm.

Triathlon Cycling begins this Thursday, September 9, 7:15-8:15pm.

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