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Class #108 Deep Water Running Wednesday 7:00 a.m. (Joan)
If you've been following my blog entries you probably know by now that I'm a huge fan of our Deep Water Running class. Makes sense...I'm an old, worn-out marathon runner. I needed to add an extra class to my Find Fred Group Ex total and I jumped at the opportunity to attend Joan Beckstrom's popular Wednesday morning DWR session. The weather has been really hot and sunny this past week and we've had very little rain. The PAC pools were a tad on the warm side. I checked the 8-lane pool thermometer prior to class and it read 87 degrees. We keep aerator systems running 24/7 on both pools during the summer, but we really count on a "cooling" rain now and then to keep the pool temps from getting uncomfortably warm. Word is out about Joan's Deep Water Running class! More and more new participants are trying the class with each passing week. This morning we're 15 strong and we used almost all the tethering anchors and other accessories.
It's been a few weeks since I've participated in DWR and I realize we're in for a complete hour of work this morning - the Saturday morning class is 30-minutes long. Class started with some easy water running drills including variations like cross country skiing and bicycle motions. Our first set of pick-ups were short in duration - 30 seconds, with a 30 second recovery. Joan asked us to keep our effort at 50 - 70% of our maximum exercising level during this segment. We upped the interval intensity level when it came time for the "tethered" part of class. Being 6' tall, I tied in on one of the deep-end starting blocks. With my trusty flotation belt on, I'm truly suspended in the water. The tethered segment included intervals of longer duration and higher intensity utilizing four different motions - sprint run, water polo up-and-down, bicycling, and vertical dolphin motion. Joan also had us change our arm movements. After the hard work was completed, we finished with five minutes of easy water walking in the shallow end of the pool. This full hour of DWR really put the whammy on me today....in a good way. After completing a Deep Water Running class, I honestly feel like I have worked every muscle in my entire body. Thanks Joan! This morning's PAC gift card winner is Teddi Shriner. Participation Honor Roll: Teddi Shriner (gift card winner)
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