TIM SWANSON FITNESS
&
River City Row & Lift
TIM SWANSON FITNESS
Push beyond plateaus
My Mission
At Tim Swanson Fitness, my mission is to share my passion for fitness and wellness with the Peoria community in a small intimate studio setting allowing clients to achieve their fitness goals and improve their overall quality of life.
How it works
For each rowing service I have a total of 3 rowing machines so please feel free to bring friends! You'll find booking options below for Single rower, Rower with a friend, or Rower with two friends. Select the class that fits your goals and fitness level and then schedule a time that works best for you. Please bring a water bottle, form fitting clothing, gym shoes, and bluetooth or ANT+ heart rate monitor (optional) to each session and prepare to have fun!
About Us
Hi I'm Tim Swanson. I was born and raised here in the Peoria area. I have been a certified personal trainer for 12 years through ISSA and in that time I have taught indoor cycling classes, started my own outdoor fitness boot camp and helped a number of clients reach their fitness goals. I look forward to offering a small studio setting that will offer personal training as well as indoor rowing in Peoria Heights. I am very excited to be located here in Peoria Heights right next to the fitness trail and I hope to see you soon!
Video Testimonial
CONTACT US
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How are the rowing classes structured?Each rowing class will be 30 minutes broken up into 5 to 10 minutes for a warm-up where we will identify your easy rowing split (i.e. time/500m) and stroke rate (strokes/min). After we identify your easy rowing split and stroke rate we will move onto the workout which will be based on your easy split and rate. For example, say your easy rowing split is 2:20/500m (at this pace you will finish 500m in 2 minutes and 20 seconds) and your easy stroke rate is 22 strokes/min. In the interval workout the interval may be row for 3 minutes at your easy split minus 10 at the same stroke rate. In this example you would row for 3 minutes at 2:10/500m at 22spm. Don't worry about remembering your easy rowing split and stroke rate as there will be a small dry erase board with every row erg that you may use to make any notes that you need during class.
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Is there a way to track progress?Yes. With each class that you take, you will start over with a new easy rowing split and stroke rate. The idea here is that with each class you take you will become stronger and more efficient at rowing so your easy rowing split and stroke rate will change. For example, say that the first class that you took your easy rowing split was 2:30/500m and your stroke rate was 26 spm. After a couple of classes your easy rowing split is now down to 2:25/500m at a 23 spm.
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What's the best way to keep track of my workouts?Concept 2 offers a free online logbook where you can manually log your workouts or if you are tech savvy, Concept 2 offers a free app (ergdata) that you can install on your smart phone. The ergdata app will connect to the row erg monitor via a Bluetooth connection with your phone and save your data directly to your free Concept 2 logbook. And if you're a data junky like myself and have Garmin Connect or Strava apps you're in luck as well as the Concept 2 logbook allows you to login to those extra fitness accounts for tracking.