Rockland Road RunnersRRCAText Box: Text Box: NEWS..Aqua Jogging up and running! We are pleased to inform you that the Diplomat Health and Swim Club and Rockland Road Runners has partnered on a program to provide members the ability to Aqua jog. With various sessions available and a generous rate this cross training is bound to take off. You can use your own equipment or borrow from Diplomat. The program has a fee of $120 that includes an application fee and 10 coupons to attend the sessions you choose to attend. You may want to consider the special Diplomat is running for RRR members...8 Month membership for $495! This is an all inclusive gym membership and the promotion is over December 31st. Contact Laura for more information and to schedule your first workout orientation. speedwork@rocklandroadrunners.org To sign up print the application……………….. Text Box: You might be surprised at some of the ways you can combine water based programs into your training to raise your level of conditioning performance. Impact and stress on your muscles and skeletal system take their toll on your body and set up injuries that can put you on the couch instead of the start of the race. Suspended in deep water in a vertical position with the Aquajogger, you can apply the desired workload to target aerobic and or anaerobic level with no impact to your body. You are supported and embraced by the water and provided a gentle resistance that is unique to water exercise. The massaging effect of the water on your muscles encourages flexibility and leaves you feeling tired but unstressed by the experience.

RRR Aqua Jogging Club

held at

Diplomat Swim & Health Club

60 Route 9W

Piermont, NY 10968

(845) 359-2401

Text Box: Rules of the pool and suggestions to comply... Wear your bathing suit to the club. Do not bring valuables into the club. You can use a locker if they are available. Bring a towel and change of clothes. You can use your own Aqua jogging equipment or borrow the clubs equipment. Diplomat however does not guarantee that there will be enough equipment available for you to use so we suggest you use your own. You can shower quickly after you swim and change in the locker room. Do not wander or loiter in the facilities if you are not a full fledged member of the Diplomat club. You are not entitled under this special RRR program to use any other equipment in the facility. The pass only entitles you to attend the advertised aqua jogging sessions which are limited to the deep end of the pool and require tethering to the wall.. Diplomat members have privileges and are entitled to preference of pool use. Please be courteous to the members and work your needs around theirs. This is a privilege we are being offered at a very low rate, so please keep this in mind, we are guests of the facility. Infractions of the rules would lead to your removal from the program. It is expected that we comply with all posted rules and adhere to the instructions and requests of the life guards and staff. Contact Laura DiMarino if you have any questions, the staff at Diplomat is not responsible to administer or assist with this program it is a self conducted group/ individual workout. . Text Box: PROGRAM FEES: Initial one time enrolment fee of $20.00 in addition to the purchase of 10 sessions with this application. Total $120.00. Session coupons are purchased in blocks of 10 for $100.00 ($10 a session) and are available through the program administrator: Laura DiMarino. Session coupon books expire three months from the date of purchase. There is no limit to the number of sessions you can attend or the number of coupon books you can buy. The coupons are for the sole use of the purchaser and are not transferable. Diplomat members can participate in this program at no charge. You may want to consider a full membership at Diplomat. Your RRR membership must be up to date to join.

No Impact Alternative

Sun

Mon

Tue

Wed

Thu

Fri

Sat

 

 

 

 

 

 

1

2

12 to 3pm

3

10:30-11:15

 

4

10:30-11:15

 7—8 pm

 

 

5

10:30-11:15

6

10:30-11:15

 7—8 pm

7.  

 10:30-11:15

8

12 to 3pm

9

12 to 3pm

10

10:30-11:15

11

10:30-11:15

 7—8 pm

 

 

12

10:30-11:15

 

 

13

10:30-11:15

 7—8 pm

14

10:30-11:15

 

15

12 to 3pm

16

12 to 3pm

17

10:30-11:15

18

10:30-11:15

 7—8 pm

19

10:30-11:15

20

10:30-11:15

 7—8 pm

21

10:30-11:15

22

12 to 3pm

23

12 to 3pm

24

10:30-11:15

25

Closed

26

10:30-11:15

27

10:30-11:15

 7—8 pm

28

10:30-11:15

29

12 to 3pm

30

12 to 3pm

31

10:30-11:15

 

 

 

 

 
Text Box: You might want to check out the Aquajogger manufacturers website. There is great information and articles about Aquajogging. Rockland Road Runners is given the wholesale price (about 40% off) because we are running this program. http://www.aquajogger.com/default.htm Water Exercise with AquaJoggerText Box: Workout of the week….. Shelly Shrem our workout consultant suggests the following beginner workout for this week; 10 minutes warm up to get used to the water. Next 15 to 20 minutes should include two sets of 5 (1 minute pickups with a 1 minute recovery). 2-4 minute rest in between the sets of 5. 10 Minute cool down. Next week we’ll see what she has in store for us.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

RRR Aquajogging club!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

                                                                                                           

 

 

 

 

 

 

For additional information contact Laura,

speedwork@rocklandroadrunners.org

 

AquaJoggers