Diving into wellness

By Harriet Siegrist

Are you getting tired of doing the same old workout in the gym? Too cold to get outside and go on a run? Can’t stand to look at another elliptical machine? How about you try something new this week and hit the water at the San Jose pool for a swim workout. Swimming holds tons of benefits for your health, including a full body workout that activates all of your muscles. Working hard in the water for 30 minutes is equivalent to 45 minutes on land. Swimming is also effective in burning calories quick. A gentle 30-minute swim could burn over 200 calories, which is twice as much as if you’d walked for the same amount of time. Swimming also supports the body; if you have an injury or soreness, hopping in the water can help you stay active with less pain than other exercises. With this in mind, let’s dive into a simple beginner’s workout.

Warm up:

1x 100 free style swim

1x 100 kick with a kickboard

1x 100 yard pull with buoy and paddles

30 seconds rest between each set

Rest 1-2 minutes before the main set

Main set:

3 rounds through:

1x 50 swim free style on the 1:15

1x 25 swim free style on the 1:00

Rest 1-2 minutes

2 rounds through:

1x 75 swim free style on the 2:00

1x 25 kick on the 1:00

1x 75 swim backstroke on the 2:15

1x 25 kick on the 1:00

1x 50 swim breaststroke on the 2:00

1×25 kick on the 1:00

Cool down:

1 x 100 slow free style

Total Yardage: 1,175

This is a basic workout that is meant to promote movement in the water in a variety of strokes. If you don’t understand something, can’t make an interval, or can’t do it, change it up and cater it to yourself. A lifeguard is always available to answer your questions if you need help.

Enjoy your swim!

Pool hours are:

Monday: 8 – 9:30 a.m., 11:30 – 2:30 p.m.

Tuesday: 8 a.m. – 2:30 p.m.

Wednesday: 8 – 9:30 a.m., 11:30 – 2:30 p.m.

Thursday: 8 a.m. – 2:30 p.m.

Friday: 8 – 9:30 a.m., 11:30 – 2:30 p.m.

Sunday: 12 – 4 p.m.

Hours are always subject to change, any updates will be posted on the bulletin board and door outside of the pool.

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