Rockville Rec Guide - Fall 2016 Fall 2016 | Page 62

Deep Water Running and Conditioning

This program emphasizes cardiovascular strength and endurance as well as flexibility, range of motion and core strength. Classes are held in the deep water and participants use flotation belts. No swimming skills are necessary. Program will benefit runners and other active exercisers who are looking for a challenging workout.

Deep Water Workout

Enjoy a class taught in the deep end of the South Pool. Ideal for participants who need a no-impact workout. Strengthen your core muscles and get an excellent workout without adding any stress to knee or hip joints. Floatation belts are used.

H2O Walking

Did you know thirty minutes of water walking equals two hours of walking on land? This class is perfect for weight loss or general fitness and is more challenging than you think! Non swimmers and beginners welcome. Taught in shallow to chest deep water. Music is used.

Rockville Master’ s Swimming

This program is designed for swimmers who are competing in the Master’ s Program of U. S. Swimming, Inc. Those participating in the RMSC group will not be required to attach to RMSC for team purposes. Enjoy a structured workout with a professional coach. Participants are expected to have attained a reasonable level of proficiency in at least two of four competitive strokes. Choose to attend once, twice or three times a week.

Age: 18 +

M / NM 56574 M & W & F 8 / 29-12 / 16 6:30-7:30 AM $ 207 /$ 253 56575 M & W 8 / 29-12 / 14 6:30-7:30 AM $ 160 /$ 192 56576 M 8 / 29-12 / 12 6:30-7:30 AM $ 91 /$ 110

Swim 4 Fitness

Learn to swim farther without getting tired. The goal is to swim one mile in 45 minutes without fatigue, using different strokes. Freestyle, backstroke and breaststroke are emphasized. Students must be able to swim 100 yards without stopping. Equipment needed: fins, hand paddles and pull buoys.

Triathlete Swim Endurance

This class is designed for athletes preparing for Olympic to Ironman distance races or open water swims. These are coached, structured workouts, where swim- specific fitness, effective technique and proper pacing will be emphasized. Race management and open water skills( drafting / close-contact, pack swimming) will be discussed and practiced. Participants should be capable of swimming 200 yards of continuous freestyle.

Triathlete Swim Speed Development

Class is designed for athletes preparing for Sprint to Half Ironman distance races or open water swims. These are coached, structured workouts, where swim-specific fitness, effective technique and proper pacing will be emphasized. Race management and open water skills( drafting / closecontact, pack swimming) will be discussed and practiced. Participants should be capable of swimming 200 yds of continuous freestyle.