Fitness. Fellowship. Faith.Moleskin: The Q’s plan was to put in some good mileage with the PAX today. In other words, we did a crap ton of swimming!
Conditions: perfect water temp to sweat in
Warm-up:
8 lengths free-style
The Thang:
- 2 lengths motor boat
- 2 lengths dolphin kick
- 4 lengths motor boat
- 4 lengths dolphin kick
Rinse and repeat
- 2 lengths free-style w/ swim buoy
- 2 lengths breast-stroke w/ swim buoy
- 4 lengths free-style w/ swim buoy
- 4 lengths breast-stroke w/ swim buoy
- 8 lengths free-style w/ swim buoy
Rinse and repeat
- 1 length free-style 100%
- 2 lengths free-style (1 @ 100% 1 @ recovery pace)
- 3 lengths free-style (1@ 100% 2 @ recovery pace)
- 4 lengths free-style (1 @ 100% 3 @ recovery pace)
2 lengths nice and easy
5 minutes of treading water
Warm Down:
2 lengths nice and easy
COT:
Annoucements
Nameorama:
Pledge
Prayer Concerns
BOM