To view the Q Swim YouTube clips in full screen right click on the play button and copy the url into a separate browser page.
ANIMAL MOVEMENT SERIES
ENTRY LEVEL MOVEMENTS
Description: Build core strength proximal control and coordination through performing these fun exercises .
Suitability: Reef and Marlins
Duration: 2 - 5 minutes
Supervision: Advised
Q SWIM DAY 6 - CRAWLING
Description: 6 exercises (1) Crawl Forwards (2) Crawl Backwards (3) Crawl Left - sideways (4) Crawl Right) (5) Froggers (6) Kick Sits
Suitability: Marlins, Reef, Hammers, Tigers, Great White Sharks, Makos
Adult Supervision: Recommended for Marlins, Reef and Hammers
Duration: 12 minutes
Reps: 30 seconds
Sets: 3 Rounds
Work to Rest Ration: 30 seconds on 30 seconds off
COMPLEX MOVEMENTS
Description: Once you have mastered this above exercises challenge your self with the following walks your guardian deeps safe. Make sure you are in a clear safe space before commencing.
Suitability: Makos, Great Whites, Tigers and Hammerhead
Supervision: Required. Skip dangerous exercises such as Chameleon and Scorpion.
Duration: 5 minutes
RHYTHM - SKIPPING (OR SIMILAR) TO A METRONOME OR SONG
1) Pick a beat with a beat which matches a desired Stroke Rate.
Example:
Google 'songs that are x bpm'.
64 beats per minute (bpm) for 50m BF, BK, FS to Black Eyed Peas 'I got a feeling' (128 bpm, so hit every second beat)
55 bpm for 100m BF, BK, FS to 'Eye of the Tiger' (109 bpm, so hit every second beat)
45 bpm for 200m BF, BK, FS to Katy Perry's 'Roar' (90 bpm, so hit every second beat)
35 bpm for 400m FS to Bobby McFerrin's 'Don't Worry, Be Happy' (70bpm, so hit every second beat)
2) Write yourself a set mirroring familiar sets in the pool.
Examples:
6 x 10 seconds @ 64 bpm (60)
16 x 20 seconds @ 55 bpm (60)
8 x 35 seconds @ 45 bpm (60)
8 x 70 secs @ 35 bpm (200)
3) Press play and stay in time