News
Volunteer for Ability KC
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/
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.
Workout 11/21/17
The Petey Award Winning KC Wave
KC Wave was awarded a Petey Award by Compete Magazine! The event recognizes the best in sports diversity and celebrates the magazine’s mission of “Uniting the World through Sports.” The award event was held November 10th, and KC Wave was awarded at a brunch on November 11th.
Workout 11/14/17
Lots of 50’s... so many many 50’s.
Workout 10/24/17
Workout 3/7/17
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 |
Workout 2/21/17
Hard |
Harder |
Hardest |
| Warm Up 50 yd Free 50 yd Pull Free 50 yd Backstroke Kick 50 yd Backstroke Swim 100 yd Free Pull 100 yd Free 50 yd Backstroke Kick Easy 50 yd Backstroke Swim Easy |
Warm Up 100 yd Free 100 yd Pull Free 50 yd Backstroke Kick 50 yd Backstroke Swim 150 yd Free 150 yd Pull Free 100 yd Backstroke Kick Easy 100 yd Backstroke Swim Easy |
Warm Up 100 yd Free 100 yd Pull Free 50 yd Backstroke Kick 50 yd Backstroke Swim 150 yd IM (No Free) 150 yd IM Pull (No Free) 100 yd Backstroke Kick Easy 100 yd Backstroke Swim Easy |
| Main Set 4 x 125 yd Backstroke on 5:00 1st 25 – Kick (No board) 2nd 25 – Double Arm 3rd 25 – 3 Left 3 Right 4th 40 – Swim 25 back + 25 free |
Main Set 4 x 200 yd Backstroke 1st 50 – Kick (no board) 2nd 50 – Double Arm 3rd 50 – 3 Left / 3 Right 4th 50 – Swim |
Main Set 4 x 200 yd Backstroke 1st 50 – Kick (no board) 2nd 50 – Double Arm 3rd 50 – 3 Left / 3 Right 4th 50 – Swim |
| 6 x 50 yd Free on 1:15 | 6 x 50 yd Sprint on 1:15 1/3/5 – Back 2/4/6 Free |
6 x 50 yd Backstroke Sprint on 1:15 |
| 6 x 25 yd Breath Control on 1:20 1/3/5 free no breath after 7/5/3 2/4/6 free no breath |
6 x 25 yd Swim on 1:20 1/3/5 – backstroke kick half way under water 2/4/6 Free no breath |
6 x 25 yd Kick halfway underwater on 1:20 |
| Cool Down 100 yd Easy |
Cool Down 100 yd Easy |
Cool Down 100 yd Easy |
| Total: 1550 | Total: 2150 | Total: 2150 |
Workout 2/14/17
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 |