Wake County Special Olympics Swim Team
Below are the swim meets that we plan on attending this year. We may have a meet with MOR like previous years but that is yet to be determined. When detailed information about the meet is available you will be able to click on the meet name and to obtain more information about the meet.
NO! We are having practice as scheduled. Our regular practice schedule can be found here.
If there is a chance of thunderstorms or winter weather, check your email and this page for updates on practice.
Last Updated: 9:03pm 04-22-2025
Our Zoom workout of the day.
| Total | 28:30 | Block Time | Total |
|---|---|---|---|
| WARM UP | |||
| small to large arm circles forward | 00:20 | ||
| shake arms out | 00:10 | ||
| small to large arm circles backward | 00:20 | ||
| shake arms out | 00:10 | ||
| pat your back | 00:20 | ||
| 90* front | 00:20 | ||
| twist swing arms | 00:20 | ||
| arms out turn liquid out | 00:20 | ||
| soccer kick touch feet | 00:30 | ||
| knees up touch w/ hands | 00:30 | ||
| normal march | 00:30 | ||
| march feet wide | 00:30 | ||
| kick bottom hands on hips | 00:30 | ||
| kick bottom hands front and open | 00:30 | ||
| Side bend hand to opposite foot | 00:30 | ||
| knees up touch w/ hands | 00:30 | ||
| reach up – side to side | 00:30 | ||
| Toy soldier | 00:20 | ||
| Total Block Time | 07:10 | 07:10 | |
| BLOCK 2 – Cardio Block – repeat 4 | |||
| high knees or march use arms | 00:20 | ||
| rest | 00:10 | ||
| side to side skater or side step | 00:20 | ||
| rest | 00:10 | ||
| jumping jacks | 00:20 | ||
| rest | 00:10 | ||
| pop squat – turn to each side | 00:20 | ||
| rest | 00:10 | ||
| Total Block Time | 08:00 | 15:10 | |
| BLOCK 3 – Strength – repeat 4 | |||
| Bicycle alternate legs with arms | 00:20 | ||
| rest | 00:10 | ||
| high crunches | 00:20 | ||
| rest | 00:10 | ||
| flutter kick | 00:20 | ||
| rest | 00:10 | ||
| push-ups | 00:20 | ||
| rest | 00:10 | ||
| Total Block Time | 08:00 | 23:10 | |
| BLOCK 4 – Flexibility Block | |||
| squat windmill – circle back and forward | 00:20 | ||
| legs shoulder apart reach to R the side hand on leg | 00:20 | ||
| legs shoulder apart reach to L the side hand on leg | 00:20 | ||
| Shoulder stretch R & L | 00:20 | ||
| Tricep Stretch R & L | 00:40 | ||
| forward fold/ sway | 00:20 | ||
| standing quad stretch R & L | 00:40 | ||
| hurdler R & L | 00:40 | ||
| Butterfly Stretch | 00:20 | ||
| figure 4 R | 00:20 | ||
| figure 4 L | 00:20 | ||
| knee to chest R & L | 00:40 | ||
| Total Block Time | 05:20 | 28:30 |