Penguin City Swim

Fall Semester has begun Looking forward to seeing you all again. 917-909-SWIM

Thank you Muneki for teaching this pod of 3

who knows their backstroke?

Safety-fun-learning

welcome back to our swim family

pods that go to school together... SWIM beautifully together

Swim location update - Wednesdays and Sundays at Penguin City Swim - https://mailchi.mp//swim_water_safety_at_home_this_summer-

Winter Swim begins this Thursday October 1 at Penguin City Swim - https://mailchi.mp//swim_water_safety_at_home_this_summer-

Notice about Indoor Swim in NYC - https://mailchi.mp//swim_water_safety_at_home_this_summer-

Penguin City Swim Presents: Part 2 of 2 of Muneki’s On Land swim exercises for You and Your children! This special Penguin City Swim (6 minute) workout for you and your children will be broken up into the 11 sections below. Enjoy! 1. Squats 30 secs (0:35) 2. Alternating Lunges 30 secs (1:08)... 3. Push Ups 30 secs (1:48) 4. Dips 30 secs (2:24) 5. Rest 30 secs (2:50) 7. Pullup Superman 30 secs (3:30) 8. Superman 30 secs (4:05) 9. Leg Raises 30 secs (4:30) 10. Plank 30 secs (5:23) 11. Rest 1 minute (6:00) #penguincityswim #homeworkout #workoutsforkids #swimworkout #workoutsforswimmers #dryland #penguincityfamily #covid19 #coronavirus #socialdistancing #health #fitness #swimclass #onlineworkoutclass #nycswim #2020 #nycswimming #nylife #nycswimschool #manhattan #uppereastside #nycswim #nycparents #nycmoms #nyckids #nycfamily #nycdads #momsofnyc

Warm Ups 1. Jumping Jacks- 45 seconds (1:17) 2. Mountain Climbers- 45 seconds (2:52) 3. Knee Highs- 45 seconds (3:59) Warm ups (Round 2)... 1. Jumping Jacks- 45 seconds (5:01) 2. Mountain Climbers- 45 seconds (5:53) 3. Knee Highs- 45 seconds (6:36) Stretches 4. Lunge to Hip Flexor- 2x30 seconds (8:19) 5. Knee to Chest- 2x30 seconds (9:37) 6. Standing Hamstring Toe Touches- 30 seconds (11:01) 7. Child Pose- 30 seconds (12:06) 8. Cat/Cow- 30 seconds (12:40) 9. Cobra Pose- 30 seconds (13:49) 10. Shoulder Rolls- 30 seconds (14:30) 11. Neck Stretches- 30 seconds (15:26) Instagram: bit.ly/PCSInsta Facebook: bit.ly/PCSFBPage Website: https://www.penguincityswim.com

Penguin City Swim 9-Minute Swim Workout with Your Kids Ages 5-9 with Lizzie! This special Penguin City Swim (9 minute) workout for you and your children will be broken up into the 14 sections below. Enjoy! 1. Push Ups - 5 Reps (1:44)... 2. Bobs - 3 Reps (2:38) 3. Streamline/Kicks - 10 Seconds (3:56) 4. Bobs - 3 Reps (4:18) 5. Bridge (5:05) 6. Bobs - 3 Reps (5:53) 7. Toe Points - 5 Reps (6:50) 8. Toe Touches - 5 Reps (7:08) 9. Side Stretch Left - 5 Seconds (7:32) 10. Side Stretch Right - 5 Seconds (7:55) 11. Butterfly - 5 Seconds (8:21) 12. Middle Split Stretch Left - 5 Seconds (8:47) 13. Middle Split Stretch Right - 5 Seconds (8:58) 14. Middle Split Stretch Center - 5 Seconds (9:09) https://www.youtube.com/watch?v=5nvcMSDKKVc&feature=youtu.be

A Message from Craig and Miles! Hi everyone! Sending this video from our brand new Penguin City Swim office! Miles and I are actively working on ways to bring PCS to you, so that you can all be ready to get back in the pool when the time has come! Remember, "Safety First, Fun Second, Learning Third!" -... From, Craig and Miles https://www.youtube.com/watch?v=EN9S7wGnA70&feature=youtu.be

we look forward to rejoining with our students soon!