Date: 2024-09-27
AO: atlantis
Q: Hammerhead
PAX: Smokee, Windtalker
FNGs: None
COUNT: 3
500 METER SWIM WOD
DRYLAND Stretching (20s each):
Arm Circles | Triceps Stretch | Chest Stretch (head back) | Michael Phelps
DRYLAND Core (10ct in cadence):
Crunchy Frogs | Upright Flutters | Ins and Outs | Alt. Plank Rotations
In-pool (after Dryland)
Warmup:
1x 100m swimmers choice of stroke (this is Two Laps)
(Swimmers choice of free/brest/side/back/possibly mix in crossover)
Main Thang (300M “drill-and-repeats” – i.e. 6 Laps of the following, where Each Lap is down and back.
– Execute a drill out for 1 length, then a normal freestyle return the length back Vary the drill with each lap a follows:
—>1 closed fist, return normal
—>1 other closed fist, return normal
—> both closed fists, return normal
—> catchup stroke, return normal
—> flutterkick only, return normal
—> sprint out, return normal
*Alternatively perform the workout with a consistent stroke throughout but vary your breathing techniques to expand lung capacity.
Cool down:
100m easy (again, 2 laps)
Cashout:
100 count (2 min) of in-water flutterkicks along sidewall, Pax alternates count
ANNOUNCEMENTS:
*Next bonus WOD* Gather Friday 25 October at 0545 at Rumsey Aquatic Center
COT: Be True to Yourself. Try to see things from others’ perspectives. Talk openly and articulately. Don’t be afraid to lower your guard, trust others, seek help, be organized and transparent when taking responsibility for work tasks. + Prayers for those in the path of Tropical Storm Helene
Tags: atlantis, Smokee, Windtalker
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