Wake County Special Olympics Swim Team
Below are the swim meets that I am aware of at this time. We may have a meet with MOR like previous years but that is yet to be determined. If anything changes this page will be updated.
NO! Practice will be held as scheduled on our team calendar. See you there.
If there is a chance of thunderstorms, check your email and this page for updates on practice.
Last Updated: 8:27am 05-03-2022
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 |