Tag: Swimming


Have a hard time squeezing in week-day workouts? Try this 20 minute pool workout!

By Aquagirl

Here’s Tuesday’s twenty minute pool workout at Worcester Fitness:

300 yd. warm up (that’s 15 lengths in the Worcester Fitness Aquatic Center)

400 yd. Individual Medley: kick-drill-swim (fly, back, breast, free)

100 yd. sprint *goal time within 10 seconds of PR (Aquagirl clocked in at 1:02 today, phew)

200 yd. cool down: alternate kick-swim








Five Years as a Super Hero at Worcester Fitness

Five years after my very first post, not much has changed…and I like it that way. Aside from maintaining my health, here are five things that have remained the same since day one at Worcester Fitness:

5. The Cheerleaders – On Monday, I climbed out of the pool and a friendly swim dad came over to shake my hand. He thanked me for showing off my butterfly to all of the aspiring Aquagirls. If that won’t get me back to the club, I don’t know what will.
2, The ‘No cell phone signage’ featuring an uncanny flip phone silhouette  – These retro-reminders stand as a welcome invitation to unplug. Plus, we know they’d make a killing at Crompton Collective (so, we respect your decision to hang on tight.)
3. Sophia – On the off chance that you’ve tuned in for these five years, you will remember that she is my most beloved treadmill. *Admittedly, she has had some work done… 
4. Toys for Tots – This is only a microcosm of Worcester Fitness’ affinity for giving, but toss a toy on the pile and just see how it feels after a killer workout.
5. The Front Desk – I swear I’ve broken the camera every single time they’ve tried to snap my photo for the new ID system, but by gosh are they friendly. Just try to make it by that desk without smiling.

Goldfish“Sharks” are pre-competitive swimmers who aim to perfect their technique and master the most difficult of strokes – the butterfly.

1. Warm up with 40 yards of front crawl.

2. Practice the “finger-tip drag” drill by dragging your fingertips across the surface of the water with each stroke. This drill will extend your reach and force you to keep your elbows high during the front crawl. (20 yds.)

3. Practice the “rooster tail” drill by exaggerating your pull at the end of each stroke, so a splash appears like a tail behind you. This drill will help you get a feel for the water on your forearms while strengthening the force of your pull. (20 yds.)

4. Now, swimmers should practice the breaststroke pull-out. Swimmers are aloud one pull-out off of every wall while competing in the breaststroke. A pull-out is an underwater stroke that permits you to bring your arms all the way down to your sides in one exaggerated pull and complete one kick under the water before surfacing.

5. Swimmers who master the pull-out should practice 40 yds. of breaststroke, including a pull-out off of each wall.

6. Practice the “fashion model” drill to improve your shoulder rotation in the backstroke. Keep your hands on your hips, and rotate your shoulders while flutter kicking on your back.

7. Practice the “head, bottom, feet” drill in order to understand the body-motion of the Butterfly stroke. This will look like the dance move “the worm.” Your head should surface, then your bottom, then your feet.

8. Now add your arms. (1) Fingertips point straight out in front of you, (2) then straight down at the bottom of the pool, (3) finally thumbs hit your thighs and come out of the water. To start, imagine completing the front crawl with both arms at the same time.

9. As your Butterfly begins to feel more natural, your arms will begin to stay parallel with the surface whenever they come out of the water. If you were to give a “thumbs down,” your thumbs would drag across the surface with each new stroke.

10. If you are up for a challenge, practice an Individual Medley. Complete one length each of Butterfly, Backstroke, Breaststroke, and Front Crawl.


Here’s your weekly workout, Stingrays!

This lesson will take place in mid-deep water (3-4 feet)

  1. Swimmers should begin by practicing their bobs for the width of the mid-deep. Remind swimmers to blow bubbles out of their mouths (like blowing out candles on a birthday cake) and out of their noses (try humming under water.)
  2. Swimmers should place their noodles under their arms and practice flutter kicking on their fronts.
  3. Next, swimmers should hold their noodles out in front of them. Swimmers can begin releasing the noodle with one hand at a time while they practice flutter kicking on their fronts.
  4. Swimmers should makes spoons (not forks) out of their hands and practice scooping the water with their arms while flutter kicking on their fronts with the noodle. Release the noodle one hand at a time and practice simultaneously blowing bubbles.
  5. Put the noodles up on the wall. Swimmers can practice front crawl with their heads out of the water.
  6. Repeat and encourage swimmers to try putting their faces in the water, and breathing while their ears rest on their shoulders.
  7. Repeat with swimmers holding onto the wall with one hand, and pushing off with both feet into streamline position on their fronts. When swimmers break the surface, they should begin their arm strokes.
  8. Swimmers should use the noodles to practice flutter kicking on their backs (wet hair completely.)
  9. Swimmers should hold onto the wall with both hands, and push off with both feet into streamline position on their backs.
  10. Swimmers should add arm strokes, remembering, “thumb comes out, pinky goes in.”
  11. Swimmers will tread water for a full minute, keeping their heads dry. Use “spoon hands” and “bicycle legs” to stay vertical in the water.

*Swimmers who pass Stingray are ready to try a workout in the deep end (with proper supervision, of course)!