Flutter kicks and Time Trial

Intro: Get ready to get wet!!

Weather: Perfect

FNGs: Hairy Winks

Warm up : 10 links

4 links motor boat

4 links beer can holder

4 links motor boat

4 links free (Easy, Build, Easy, Hard)

4 links motor boat

4 links free (Easy, Build, Easy, Hard)

THANG:

10 minute time trial – swim at pace you can hold for 10 minutes avoiding stopping. Count your links and use to better yourself the next time.

Recount – 40 links

Sugar Mountain – 42

Toto – 52

Canadian Bacon – 34

Hairy Winks – 12

Lotalove – 38

Hanging Chad – 42

Speedo – 62

This is a good exercise to measure your swim fitness test.

4 links motor boat

4 links catchup stroke

4 X 15 sec flutter kicks on the wall follow by 1 link sprint

Usain bolt – 1 pax sprint while the others flutter kick as hard as possible in the wall.

Cool Down – 4 links

Numberama: 8

Annoucements:

Pork for Picasso; 24 hrs Hallucination race; Lowcountry Splash

Pledge & Prayer

DEVO: Speedo

James 3:9-12

⁹ With the tongue we praise our Lord and Father, and with it we curse human beings, who have been made in God’s likeness. ¹⁰ Out of the same mouth come praise and cursing. My brothers and sisters, this should not be. ¹¹ Can both fresh water and salt water flow from the same spring? ¹² My brothers and sisters, can a fig tree bear olives, or a grapevine bear figs? Neither can a salt spring produce fresh water.

Moleskin:

This group of guys continue to impress me. Excellent push by the entire Pax. They have also brought a new FNG-Hairy Winks. We had a great 2nd and 3rd F at Hello Deli.