Getting Started Couldn't Be Easier
Friendly and easy to start.
Please arrive 10/15 min. prior to your first class to fill out some paperwork and bring any vouchers or promotions you might have.
The first portion of our program (5/10min.) is done on deck. So, if you are not comfortable doing Dryland exercises in your swimsuit please bring sweats.
Goggles and swim cap are not required but are strongly recommended.
*tip for buying good goggles -- open them in the store and push the goggles onto your eyes WITHOUT pulling the straps over your head. If the goggles suction to your face without the straps on, they are worth money!*
We hope to see you soon!
You must be able to swim laps and tread water without floatation devices.
THIS IS NOT YOUR GRANDMA'S WATER AEROBICS CLASS
5-10 min Dryland Workouts
- Focus on core exercises
- Active stretching
5-8 min Warm-up Swim
- Focus on getting the body moving and warm in the water
- A 200 yard swim will usually satisfy this warm-up
30-40 min Cardio, Strength and Resistance Training, and Lung Capacity
- High intensity cardio
- Constant movement with little to no breaks
- Focus on specific muscle groups
- Use weights, resistance bands, and dumbbells
- Slow and controlled movements
- Under-water and controlled breathing exercises
- Dives and under-water swimming drills
5 min Cool-Down and Stretch
- Lower heart-rate
- Stretch main muscle groups
We suggest you bring the following items to class.
- Swimsuit *Keep in mind that bikinis might fall off during exercise*
- Swimming goggles
- Fins [See how to pick your fins in the article below.]
- Sweat Pants/ Sweat Shirt *This is for Dryland/ out of the water warm-up*
- Rashguard, board shorts - *Optional*
- Yoga Mat - *Optional*
- Bottle of water *Recommended*
For Westside JCC, parking is FREE in the structure accessed from San Vicente Blvd. (See map).
For Pacific Palisades High School, parking lot is available in the rear of the school or on Temescal Canyon Road near the pool.
Lincon Middle School location is temporarily closed.
Clients with Vouchers.
If you previosly purchased a Dealy Deal and have a voucher to redeem, it's pretty simple: you can do so by READING BELOW.
You will be redirected to our online scheduling system, where you will be able to manage your account, schedule and cancel your classes.
At our ONLINE STORE TAB you can "purchase" the option FREE TRIAL. Once that option is selected, you will be asked to register on the site by creating a new account or sign up using your facebook login.
Once the liability release is accepted and you are registered, you can go to our SCHEDULE TAB and sign up for your first class.
NOW, YOU JUST NEED TO BRING YOUR VOUCHER TO YOUR FIRST CLASS OR EMAIL IT TO US BEFORE YOU COME... AND ENJOY THE WORKOUT!!!.
NOTE: YOUR PACKAGE WILL BE CREDITED TO YOUR ACCOUNT ONCE WE RECEIVE YOUR VOUCHER.
THE FREE CLASS IS JUST A SIMPLE WAY FOR YOU TO REGISTER FOR YOUR FIRST CLASS AND IT IS NOT VALID IN COMBINATION TO YOUR DAILY DEAL PROMOTION. WE WILL ADJUST YOUR ACCOUNT PROPERLY.
How to choose good SWIM FINS...
By Carolyn Williams – Livestrong.com
Article reviewed by Shawn Candela - Last updated on: 07/13/10
Swim fins help strengthen your leg muscles and also minimize the monotony of kicking. While properly fitted swim fins act as an extension of your leg and optimize your workout, poorly fitted swim fins are a constant annoyance and can lead to injury. Choosing the right swim fins will enhance your workout and enable a strong showing in the water.
Select fins appropriate to the task. Long fins are best suited to scuba and snorkel swimmers, and are not appropriate to a swim workout. Medium fins power a good kick workout and can aid your swim. If you're a breaststroker, select fins specific to this stroke to help refine your swim. Split fins enable sprinting and competitive swimming, whereas paddle fins are more versatile for general swim workouts.
Try on the fins. Fins come in sizes that are typically a range of shoe sizes. If you're between sizes, try on the fin before buying it. A fin that is too tight will pinch and annoy you, and a fin that is too loose can cause blistering or come off during a sprint. If the fin doesn't fit, try a different manufacturer.
Select the type of foot hold you prefer. Fins come with two types of foot hold: full foot, similar to stepping into a shoe, or with a strap that attaches around the back of the foot. A strap-attachment style can be easier for those with limited mobility in their hands, such as those with rheumatoid arthritis. The full-foot style is less likely to slip off when kicking.
Compromise. Because fins come in a range of sizes, don't seek perfection. If the fin is close to fitting, but a bit loose, wear a pair of socks for the first few weeks to help the fin fit comfortably. Over time, the fin should fit more comfortably as they conform to your foot. They typically will not shrink significantly, unless you leave them on the pool deck in the full sun.
Begin using your fins by slowly introducing them into your workout. Because of the increased ankle flexing, you might find that your legs and ankles fatigue more quickly when you first start using the fins. This isn't a sign you've selected the wrong fin. In fact, it means that you're using the muscles that need strengthening to continue to power your stroke.