Kirtland AFB East Fitness

Swim the Rio Grande Challenge

Date:

1 January, 2022 – 31 December, 2022

Place:

KAFB Indoor Pool or Concept 2 Rower Machine

Description:

Set yourself a challenge in the pool. The best part about this challenge? Without competitors, you are always the winner! Once you feel comfortable doing shorter distances, increase the amount of lengths and reduce the amount and length of your breaks. Challenge yourself to do certain distances, maintain particular pace, or limit breaks to a minimum.

Simply complete 470 miles, the distance of the Rio Grande in New Mexico, in 1 year.

Another option is to compete in this challenge using a Concept 2 Rower Machine.

Mile to Meters conversion:

One mile is equal to 1,609.344 meters / for the ease of calculating for this challenge, we will round to 1,600 meters.

Prizes:

Complete your “Swim the Rio Grande” within the year timeframe and earn a stunning finisher medal!

Register:

Sign up for the challenge on the KAFB East Fitness Center website or on our Facebook page.

Safety:

While we encourage you to stay active, please remember guidance from the CDC when participating in this Virtual Challenge. At all times during your ride or run, protect yourself and those around you by keeping your distance – at least 6 feet from others. If you have or develop cold or flu-like symptoms please stay home and away from others.

Additional safety tips:

Avoid places with high pedestrian traffic

Opt to run/ride during off-peak times

Be prepared – hydrate and dress the part

Pace yourself

SWIMMING TIPS FOR BEGINNERS

To get the most out of your swimming challenge, ensure you have perfected your swimming technique.

Prepare

Be sure to warm up adequately before any exercise, including swimming. Stretch on the pool side to prevent muscle strain. Don’t go straight into full power swimming, and instead gently glide for a few minutes. Get used to being in the water and let your body adjust.

Breathing

For the most part, breathing happens without us even noticing. When swimming, however, breathing becomes a conscious effort which needs to be considered and planned. Aim to inhale above the water and exhale underwater in rhythm with your movement. To maintain your streamline shape in the water, roll your head to the side instead of lifting it. Lifting your head may push your body down in the water and alter your straight alignment.

Form

It can take a long time to perfect swimming form, in fact even professionals have to practice good form from time to time! But don’t let this intimidate you. Try to make small adjustments in your form to get the most out of your swimming.

Fortunately, it is unlikely swimming will incur injury, however bad form can result in an energy inefficient swim.

Arms should extend in line with or just inside the shoulder with each stroke. Legs should kick from the hips and not the knee. Kicking should be minimal; vigorous kicking requires a lot of effort but creates very little output.

Practice

No matter the level of skill you begin your swimming challenge with, everybody can improve with consistent practice. Before undertaking any substantial swim or challenge, be sure you can manage it and have practiced the distance or duration before.

Virtual challenges are a great way to complete swimming targets at a pace you feel comfortable with while practicing and becoming a better swimmer.

 

ROWING TIPS FOR BEGINNERS

Rowing is a natural motion and most people pick it up quickly with instruction and/or spending time focusing on technique.

The Rowing Stroke

How it works: The drive is the work portion of the stroke; the recovery is the rest portion that prepares you for the next drive. The body movements of the recovery are essentially the reverse of the drive. Blend these movements into a smooth continuum to create the rowing stroke.

The Catch:

Start with a proper set-up at the front of the machine. Shins should be vertical, lats engaged, shoulders relaxed, and core braced. Torso should be leaning forward at a 1 o’clock position with shoulders in front of hips. From this position, you will be able to create a powerful push-off from the machine to initiate the drive phase of the stroke.

The Drive:

Maintaining a forward torso tilt, start by applying force through your legs to the machine to extend your legs. Continue to push through your legs and start to hinge backward at the hip. This should be a fluid continuous movement.

The Finish:

Once your legs are fully extended and your torso is at an 11 o’clock position, begin using your arms to pull the handle to the base of your sternum. Be sure to keep your core muscles activated and tight, like in a hollow body hold.

The Recovery:

Reverse the motion by relaxing your arms away from your torso, hinge forward from the hips toward 1 o’clock, and then bend your legs back to catch. The recovery phase should be half the speed used in the drive, which will allow your muscles to recover and prepare for another strong push.

Please review the available slots below and click on the button to sign up. Thank you!

Related files:

Created by:   Lee Smither
 
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Available Slot

Swim the Rio Individual Slot

 
Kimberely Mullins

Swim the Rio Individual Slot

 
Vanessa Treat
Swim the Rio

Swim the Rio Individual Slot

 
Channda Mitchell

Swim the Rio Individual Slot

 
Jacob Noll

Swim the Rio Individual Slot

 
Makenna Griffith

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Brian Frank

Swim the Rio Individual Slot

 

Swim the Rio Individual Slot

 

Swim the Rio Individual Slot

 

Swim the Rio Individual Slot

 

Swim the Rio Individual Slot

 

Swim the Rio Individual Slot

 

Swim the Rio Individual Slot

 

Swim the Rio Individual Slot

 

Swim the Rio Individual Slot

 

Swim the Rio Individual Slot

 

Swim the Rio Individual Slot

 

Swim the Rio Individual Slot

 

Swim the Rio Individual Slot

 

Swim the Rio Individual Slot

 

Swim the Rio Individual Slot

 

Swim the Rio Individual Slot

 

Swim the Rio Individual Slot

 

Swim the Rio Individual Slot

 

Swim the Rio Individual Slot

 

Swim the Rio Individual Slot

 

Swim the Rio Individual Slot

 

Swim the Rio Individual Slot

 

Swim the Rio Individual Slot

 

Swim the Rio Individual Slot

 
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