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The 500-Yard Water Run Test was designed for those involved in aerobic water exercise programs in which swimming skills are not required. It can be down lengthwise in a pool of constant depth or widthwise across the shallow end of a pool of variable depth. It helps to work in pairs, with one partner on deck counting completed laps for the other.
Goal: To run 500-yards in the water as quickly as possible.
Directions:
1. |
Measure pool width and calculate the number of lengths required to cover 500 yards. |
2. |
Have a partner on the deck count laps and keep the time. |
3. |
Warm up with a couple of minutes of easy jogging in the water. |
4. |
To give runner of different heights a similar lever of water resistance in a variable depth pool, select a starting point a long the pool wall where the water level is at a midpoint between the runners navel and nipple. Shorter runners will start in shallower water, taller runners in deeper water. |
5. |
Take a position in the water=, note your starting time, and run the necessary number of widths. Record your time to the nearest second. Record you exercise pulse. |
6. |
Cool down and stretch. |
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