Issue link: http://www.wacmagazine.com/i/388246
D O U G S H I G A K I ( 2 ) 44 | Washington Athletic Club Magazine | OCTOBER 2014 Wednesdays, October 29 –November 19: 2:30–3:30 pm Aqua Boot Camp A high-intensity, low-impact workout for athletes and non-athletes alike who want a tough workout without aggravating knees, hips and other injury-prone joints. Friday: 10:45–11:45 am Wednesday: 1:30–2:30 pm Deep Water Fitness Using fitness disciplines, this class offers a safe and challenging water-based workout that includes cardio conditioning, body toning, and exhilaration in deep water. Monday : 11–11:45 am Cardio Express A 30-minute shallow-water workout designed to get you moving, with low impact to joints. is is great for cross- training or as an alternative to a rest day. Monday : 10:30–11 am Joints in Motion Ease joint and muscle pain. is class takes participants through gentle range- of-motion, joint-mobility and flexibility exercises. It is appropriate for those suffer- ing from arthritis or muscle pain and stiff- ness or those recovering from an injury. Wednesday: 10:30–11 am; free with Fitness Advantage Masters Swim Team e Masters Swim Team is a great opportunity for adult swimmers to participate in organized workouts to enhance endurance and improve stroke technique. Master swimmers are encouraged to attend practice regularly and to compete. Monday–Thursday: 6:30–7:30 pm; $30/month Private Swim Lessons e WAC aquatics team offers lessons designed to suit anyone's needs. Private lessons available during family swim times, based on availability. Ages 3 and up. Private lessons:$35 per lesson, $120 four-lesson package Semiprivate lessons (two-person limit) : $45 per lesson, $160 four-lesson package; Prices based on 30-minute lesson. Cancel 24 hours in advance for refund Off the deep end By Quin Nelson MEET THE ATHLETE A few years ago, Lee-Lee Miao and Jan Mayes met while swimming in Helene Madison Pool. By summer 2013, they were in the San Francisco Bay together, completing a swim off Alcatraz. We sat down with the friends before their recent trip to Turkey, where they planned to swim from Europe to Asia in Swim Hellespont, a roughly four-mile crossing of the Dardanelles strait. Tell us about swimming off of Alcatraz. Aren't there a lot of sharks around there? Jan: It was scary thinking about swimming in San Francisco Bay, but it's a really good feeling to do something that scares you. Wait, it feels good to do something that scares you? Lee-Lee: Yeah! I decided I would try to do something terrifying every year for the challenge. I don't want to get complacent. You want to grow, you want to learn, and you want get new experiences. How does the WAC play into your training? Lee-Lee: You need a strong core to swim, so I do Pilates and weight training, plus yoga for flexibility. We're also both in the WAC Tri/Cycle Club and do group swims. It helps to have coaches who encourage you and friends who motivate you. Jan: The Tri/Cycle workouts bring good camaraderie. If Lee-Lee misses a swim, I call her and ask her where she was. So there's a little bit of, "I have to go because other people expect me to be there." How do you stay motivated? Lee-Lee: Seeing improvement makes me want to get better. If I can swim a certain distance, then I want to swim a little farther, and so on. It's important to keep setting progressive goals. Editor's note: This year's Swim Hellespont was postponed because of severe winds. Lee-Lee and Jan completed a contingency swim before Jan returned home. Lee-Lee successfully swam from Europe to Asia along with 300 other participants on September 1, finishing Swim Hellespont within the 90-minute cutoff time. Jan Mayes, left, and Lee-Lee Miao.