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Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Hauling the Mail

  • When: 20170811
  • QIC: Toto
  • The PAX: Speedo, Ma Bell, Sugar Mountain, Valdez, Jingles, Toto


2017-08-14 by Toto Leave a Comment

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

 

 

Filed Under: Tsunami Tagged With: Jingles, Ma Bell, Speedo, Sugar Mountain, Toto, Valdez

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