Issue link: http://www.wacmagazine.com/i/842361
JULY / AUGUST 2017 19 and warm up before you leave the house. Before an event, there is usually time to get in the water and swim around. Do so! Practice your pace and get used to the day's water tempera- ture. Triathlon and swim event starts are notoriously frenzied. Almost everyone has a story about being smacked, kicked, or swam over. If you don't mind dropping a few seconds of time, find a place near the edge of the pack or let the majority of people go before you start. No matter what distance you plan on swimming this sum- mer, remember that success is in the preparation. Nothing will help you fight anxiety, or achieve your goal time, more than proper preparation. If you're unsure where to begin, the WAC can help by setting you up with a coach or swim instructor who can improve your technique, help you set goals, and establish a training schedule. wac.net/private-swim-lessons living fit open-water swimming / exercise of the month S T E P H A N I E W A R D ( 4 ) 1 Exercise of the month Step-Up to Reverse Lunge WAC Tri/Cycle Club and USA Triathlon–certified coach Julie Vieselmeyer demonstrates the Step-Up to Reverse Lunge. This exercise strengthens the quads, hamstrings and glutes, and increases core and hip stabilization. Raise the platform height or hold dumbbells to increase challenge. Stand 6–12 inches in front of a raised platform with both feet planted on the ground. Hold your arms at your sides at 90-degree angle. Place your left foot on the platform; step up, straightening your left leg and bringing your right leg to a 90-degree angle. Step back off the platform. Send your left leg behind you and and sink into a lunge. Return to starting position. Switch legs and repeat. Complete 10–15 reps. 1 3 2 4 2 3 4 u Swimmers prepare for the opening leg of the Seafair Triathlon, held in the waters of Lake Washington off Seward Park.