Category: Uncategorized

Ability KC is putting together a swim program and they need volunteers!  The program is designed to offer swim lessons for children with special needs.  Families struggle with finding a program in the area that is designed specifically for children with differing abilities.  We are targeting children who have been in our program so we know their strengths and can design programming around these strengths.  Volunteers will be critical to the success of this program so each child has an adult with them to work on the skills designed by the occupational therapists.  Most programs offer 30 – 35 minutes of lessons.  We are going to offer an hour session so we have more time to spend with each child.

Dates and Time: December 22, 27, 28 and 29

• 3 – 6 year olds from 9 – 10 and from 10:30 – 11:30 (comfort with water will be from 9 – 10 and swim strokes will be from 10:30 – 11:30)
• 7 – 10 year olds from 1 – 2 PM (will be a mix of kids)

Location: 3101 Main Street, KCMO 64108.

Ratio: will limit each class to 8 participants with three therapists available if we have a full class.  (Would like to have up to 5-8 volunteers for each session if there is a full class)

Volunteer training: December 20 from 8 AM – 9 AM or from 4 PM – 5 PM.  This training will be held in the conference room at 3101 Main.  This will be a review of the kids who are signed up and what their needs will be as a participant in the program.

Volunteers can sign up on-line at: https://www.abilitykc.org/contact/volunteer/

There is also a volunteer paperwork/background check that will have to be done for each person that wants to sign up.  The background check cost around $15.

Printable version available here

Hard	Harder	Hardest
Warm Up 300 yd Free Pull	Warm Up 400 yd Free Pull	Warm Up 500 yd Free Pull
Repeat 4x 25 yd Stroke Kick 50 yd Free Kick	50 yd Fly Kick / 0:30 s rest 100 yd Back Kick / 0:30 s rest 150 yd Breast Kick / 0:30 s rest 200 yd Free Kick / 0:30 s rest	50 yd Fly Kick / 0:30 s rest 100 yd Back Kick / 0:30 s rest 150 yd Breast Kick / 0:30 s rest 200 yd Free Kick / 0:30 s rest
Repeat 4x 25 yd Stroke Kick 50 yd Free Kick	50 yd Stroke Drill / 0:20 s rest 100 yd Drill / 0:20 s rest (50 stroke + 50 free) 150 yd Drill / 0:20 s rest (75 stroke + 75 free) 200 yd Drll / 0:20 s rest (100 stroke + 100 free)	50 yd Stroke Drill / 0:20 s rest 100 yd Drill / 0:20 s rest (50 stroke + 50 free) 150 yd Drill / 0:20 s rest (75 stroke + 75 free) 200 yd Drll / 0:20 s rest (100 stroke + 100 free)
Repeat 4x 25 yd Stroke Kick 50 yd Free Kick	50 yd Stroke Drill / 0:10 s rest 100 yd Drill / 0:10 s rest (50 stroke + 50 free) 150 yd Drill / 0:10 s rest (75 stroke + 75 free) 200 yd Drll / 0:10 s rest (100 stroke + 100 free)	50 yd Stroke Drill / 0:10 s rest 100 yd Drill / 0:10 s rest (50 stroke + 50 free) 150 yd Drill / 0:10 s rest (75 stroke + 75 free) 200 yd Drll / 0:10 s rest (100 stroke + 100 free)
50 yd Favorite on 1:20 My Favorite 50	50 yd Favorite on 1:20 My Favorite 50	50 yd Favorite on 1:20 My Favorite 50
Cool Down 100 yd Easy	Cool Down 100 yd Easy	Cool Down 100 yd Easy
Total: 1350	Total: 2050	Total: 2150

Printable version of this workout.

Hard	Harder	Hardest
Warm Up Repeat 2x (14:00) 50 yd Kick 50 yd Drill 50 yd Swim	Warm Up Repeat 2x (14:00) 100 yd Kick 75 yd Drill 75 yd Swim	Warm Up Repeat 2x (14:00) 150 yd Kick 75 yd Drill 75 yd Swim
Main Set 4 x 25 yd Swim on 1:00 3 x 75 yd Swim on 2:00 2 x 125 yd Swim on 3:00 1 x 150 yd Swim on 4:00 2 x 125 yd Swim on 3:00 3 x 75 yd Swim on 2:00 4 x 25 yd Swim on 1:00	Main Set 4 x 50 yd Swim on 1:00 3 x 100 yd Swim on 2:00 2 x 150 yd Swim on 3:00 1 x 200 yd Swim on 4:00 2 x 150 yd Swim on 3:00 3 x 100 yd Swim on 2:00 4 x 50 yd Swim on 1:00	Main Set 4 x 50 yd Swim on 1:00 3 x 100 yd Swim on 2:00 2 x 150 yd Swim on 3:00 1 x 200 yd Swim on 4:00 2 x 150 yd Swim on 3:00 3 x 100 yd Swim on 2:00 4 x 50 yd Swim on 1:00
4 x 25 yd Underwater on 1:15	4 x 25 yd Underwater on 1:15	4 x 25 yd Underwater on 1:15
Cool Down 100 yd Easy on 5:00	Cool Down 100 yd Easy on 5:00	Cool Down 100 yd Easy on 5:00
Total: 1800	Total: 2500	Total: 2600

Tomorrow’s workout. Hope to see you there!

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