It must be getting close to Burden March time because we had some new swimmers join us yesterday at the Souderton Pool for Swim WOD #11 of the summer 2015 season. Welcome to Rob Cummons, Bernadette Coonahan and Pete Nenstiel who made their first appearance. Swimmers did 6 minutes of continuous swimming during the warm-up, continued to strengthen their kick with some technique work and a tabata style set, and worked on freestyle drills before taking on the workout "10-lap Pusherman."
Warm-up—6 minutes of continuous swimming. Object is to not touch the bottom no matter what. Take quick breaks on wall and then keep moving. Circle swim for newbies. (8 minutes) Kick set—Discuss flutter kicking before doing 4-6x25 laps of flutter kicking with a board. Alternating between belly and back. (10 minutes) Tabata Kicking—8 rounds of 20 seconds on 10 seconds off. Trying to catch as many people as possible. (6 minutes) Balancing/Sculling/freestyle drills— (20 minutes) • Balancing belly and back 4x25 with rolling • Sculling (3 different hand positions) 6x25 • Freestyle drills One arm with kick board/ catch up/6K 3 pulls/ zipper/one goggle in and one goggle out. Racing—Best of three partner sprints tournament.
WOD “10-lap Pusherman” 10 rounds for time of… 1-lap + a decreasing ladder of pushups and supermans Round 1—Swim 1 lap (10 pushups/10 superman) Round 2—Swim 1 lap (9pushups/9 superman) Round 3—Swim 1 lap (8 pushups/8 superman) Etc., etc., etc. Round 10—Swim 1 lap (1 pushup/1 superman)
Results:
Bernadette C. 11:55 Corrinne D. 11:42 Rob C. 11:47 Anna D. 9:32 Kari D. 9:32 Anthony D. 10:42 Todd P. 8:04 Chris G. 10:39
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It must be getting close to Burden March time because we had some new swimmers join us yesterday at the Souderton Pool for Swim WOD #11 of the summer 2015 season.
Welcome to Rob Cummons, Bernadette Coonahan and Pete Nenstiel who made their first appearance.
Swimmers did 6 minutes of continuous swimming during the warm-up, continued to strengthen their kick with some technique work and a tabata style set, and worked on freestyle drills before taking on the workout "10-lap Pusherman."
Warm-up—6 minutes of continuous swimming. Object is to not touch the bottom no matter what. Take quick breaks on wall and then keep moving. Circle swim for newbies. (8 minutes)
Kick set—Discuss flutter kicking before doing 4-6x25 laps of flutter kicking with a board. Alternating between belly and back. (10 minutes)
Tabata Kicking—8 rounds of 20 seconds on 10 seconds off. Trying to catch as many people as possible. (6 minutes)
Balancing/Sculling/freestyle drills— (20 minutes)
• Balancing belly and back 4x25 with rolling
• Sculling (3 different hand positions) 6x25
• Freestyle drills One arm with kick board/ catch up/6K 3 pulls/ zipper/one goggle in and one goggle out.
Racing—Best of three partner sprints tournament.
WOD
“10-lap Pusherman”
10 rounds for time of…
1-lap + a decreasing ladder of pushups and supermans
Round 1—Swim 1 lap (10 pushups/10 superman)
Round 2—Swim 1 lap (9pushups/9 superman)
Round 3—Swim 1 lap (8 pushups/8 superman)
Etc., etc., etc.
Round 10—Swim 1 lap (1 pushup/1 superman)
Results:
Bernadette C. 11:55
Corrinne D. 11:42
Rob C. 11:47
Anna D. 9:32
Kari D. 9:32
Anthony D. 10:42
Todd P. 8:04
Chris G. 10:39
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