Warm ups
10 links Freestyle
4 links of each Motor boat, nothing but arms, fist pullers, beer can holders, and one arm swim.
The Shark (as mant as you can get in in 20 minutes)
4 Links of the following: Freestyle, Breast Stroke, Butterfly,
10 wall push ops in between each set of swim styles.
Tread water for 5 minutes
Up downs Start at 1 and work our way up to 5
Announcements
Pledge
BOM
Warmup: Swim 10 Lengths
Thang: 2 Laps of Each Stroke, 4 Cork Screw, 4 Fist Swimming, 4 Fingertip Drag, 5 Ascending Sprints, 4 Free Style Recovery, 4 Corkscrew, 2 Sprint, 2 Slow Breaststroke, 2 underwater, 2 butterfly, 2 corkscrew, sprints at the end. 4 Cool Down Laps
Numberama, Namerama, Plegde, Announcements, Prayer Requests:
BOM:
Hard Drive
Warmup: Swim 4 Lengths
Thang: The number four came to mind so we did everything in increments of four.
4 length warm-up
4 length buoy swim
4 length kick board
4 length buoy swim
4 length kick board
4 length no touch
4 length freestyle
4 length breaststroke
4 length backstroke
4 length butterfly
4 length no repeat
4 length 3/4
4 length cool down
4 length 3/4
4 length cool down
4 Hussein bolt
4 cool down
4 Hussein bolt
4 cool down
4 lengths underwater
4 lengths recover
Numberama, Namerama, Plegde, Announcements, Prayer Requests:
BOM:
Recount
Weather: Wet
We took to the pool with some new ideas in mind. The Medicine Ball was good for the pool. It will return.
Warm ups:
10 links warm ups
All the following was done with 4 links
Nothing but arms breathing every 2 strokes
Nothing but arms breathing every 4 strokes
Nothing but arms breathing as little as possible
Motor boats
Water Punching
As quite as you can freestyle
Beer can holders
The Thing: 3 rounds
Round 1
PAX were directed to transport a 10 LB Medicine Ball any way possible across pool for 2 links while all others did 1 link freestyle and 1 link breaststroke
Round 2
PAX were directed to transport Medicine Ball on the bottom of pool by rolling ball from on side to the other. All other PAX did 1 link freestyle and 1 link Butterfly
Round 3
PAX were directed to carry Medicine Ball on their chest and swim on their backs 4 links while all the others did PAX choice drill swims
Pledge
Announcements
BOM.
Warmup: 10 links
Drills:
4 links close fist
4 links Catch-up stroke
4 links motor boat
4 links right arm forward left arm only reverse
4 links motor boat
8 links sprint @ 45 secs
4 links recovery
10 minutes – Swim at your pace keeping counting of your links. Good push by the pax and remember your number to improve the next time
Sprints:
4 links @ 45secs
4 links @ 30 secs
4 links @ 25 secs
warm down- 4 links
Numberama; Namerama; Pedge; BOM
Moleskin: This was the first time YHC Q in a very long time. The pax continue to make some huge progress over there stroke and abilities in the water. Proud of this guys and their work.
Conditions: WET!!! Its a swiming AO.
FNG’s None
Warm ups:
10 links Freestyle
4 links Motor boat
4 links Beer can holders
4 links Motor boat
2 links Butterfly
4 links Catchups
The Thing:
Each Pax will do 1 Usain Bolt 2 links while the PAX does wall push ups, in & outs, up-downs, flutter kicks
As many links as you can in 10 minutes
Sprint recovery ladder (started with 1 sprint 1 recovery and work our way up to 1 sprint 3 recovery)
Tread water 5 minutes
up-downs 1,2,3,4,5
Great VQ by Hary Winks. We will look forward to his next Q.
Pledge
Announcements
BOM
Great push by all.
Weather N/A
Water: Wet
Warm Ups: 10 links freestyle
Pre work: All were with 4 links
Motor Boat
Beer Can Holders
3 Pull 6 Kick
Fist Pounders
Zippers
Pull Freestyle
Catch Ups
Push offs
As quite as you can
The Thing: 7’s
1 links breast strok
6 links freestyle
Pax will swim decreasing one while increasing the other until 6 links breast stroke and 1 link freestyle
1-5 updowns started with 1 and worked our way up to 5
Tread water 5 minutes
Namearama
Pledge
Ball of Man
Conditions: Moist and wet
FNGs: none
Warmup – 20 links
Partner Dora – 60 Wall pushups while partner swims down and back; Repeat with 100 wall in and outs
The Thang: IM (Individual Medley) Work
Divide into two teams of four. Relay race where swimmer does one link of the IM in the order of Butterfly, Backstroke, Breaststroke, and Freestyle. Did this twice since CB swam the wrong stroke on his turn.
Then 4 IMs with staggered start strokes.
4 link cooldown
Relay again with each swimmer doing two links of one of the IM strokes.
Relay again with each swimmer doing two links of all of the IM strokes.
Go to the middle for 5 minutes of treading water and up/downs
4 link cool down
Numberama, namearama, pledge, COT
Moleskin: We all enjoyed seeing Speedo back with us at Tsunami after his Ironman training. Great group of men who worked hard and enjoyed this workout.
Conditions: Cold and Wet
Welcome the return of Dunkin
Warm Ups:
10 links freestyle
4 links beer can holders
4 links motor boats
4 links catch ups
The Thing:
Dora:
Split into teams of 2
50 wall pushups while other swim 2 links
75 flutter kicks while other swim 4 links
100 swimmers crunch while other swim 6 links
Sprints: Escalator up and then back down
2 links
4 links
6 links
Tread water 5 minutes
Prayer
Pledge
2nd F followed at Hello Deli
Conditions: Moist
FNGs: None
Warm-Up – 10 links freestyle
The Thang:
2 links Motorboat
4 links Freestyle
8 links MB
16 links FS
16 links Pax choice
8 links MB
4 links Pax choice
2 links MB
Up Downs/Underwater Swim – Pax start on one side of pool and YHC would call down for Up/Downs and then call over the Pax would swim either underwater or on top with no breathing to the other side. Multiple rounds were done.
One link sprints – 6 on 20 seconds and 4 on 15 seconds
Relay – two link sprint with 10 wall pushups at the turn
5 minute tread water – one hand up and two hands up
8 link cool down
Numberama, Namearama, Pledge, COT
Moleskin: Great to be back out leading the men at Tsunami…even though Recount said I was being too demanding today.
Quote of the day after doing the first two links of motorboat – “I’m going to go on record now to say that 8 links motorboat is going to suck” – Recount
Fitness. Fellowship. Faith.