Fitness. Fellowship. Faith.Weather: 30 some degrees, Danny Jones was a foggy gloom, water temp was A Okay.
Warm-Up: 10 lengths freestyle
The Thang:
Exercises done with kick-board and swim buoy:
- 2 lengths motor boat
- 2 lengths dolphin kick
- 2 lengths motor boat
- 2 lengths dolphin kick
- 4 lengths freestyle
- 4 lengths breast stroke
- 4 lengths freestyle
- 4 lengths breast stroke
Rinse & Repeat
Distance on timer (60 seconds to complete w/ short recovery)
- 4 lengths freestyle
- 4 lengths breast stroke
- 4 lengths butterfly
Distance on timer (50 seconds to complete w/ short recovery)
- 4 lengths freestyle
- 4 lengths freestyle
- 4 lengths freestyle
Sprint Recover Ladder (all freestyle)
- 1 length sprint
- 2 lengths (1 sprint / 1 recover)
- 3 lengths (1 sprint / 2 recover)
- 4 lengths (1 sprint / 3 recover)
- 5 lengths (1 sprint / 4 recover)
Cool Down: treading water for five minutes / up downs / 8 lengths freestyle
Announcements, Pledge, BOM
Moleskin: T-claps to the men that came out for my birthday bash . . . I teetered on beat down and not trying to be too cruel. Everyone gave a good push, especially Recount who is now swimming without fins! It does make a difference especially when your doing motor boats and dolphin kicks galore.