I was excited to plan a swimmer’s “dryland” workout since we’ve been living at the pool all summer – but I had to tweak some of our workout because of all the rain! It was nice to get a break from the intense heat we’ve been having and a huge kudos and thank you to all the PAX who bravely showed up ready to work hard in the rain! We focused on shoulders, core, and quads since those are muscles swimmers use most.
We started off by running with our gear to the tabata shelter where we parked ourselves and our mats for the workout.
Warm-up: IC, counts of 15: lunges, high knees, buttkickers, arm circles, and one minute wall sit with air presses.
First we did an escalator: 10 Carolina dry docks, run around parking lot; 10CDD+20 Swimmers, run around parking lot; 10CDD+20S+30 plank rotations (hard count), run around parking lot; 10CDD+20S+30PR+40 Flutter kicks, run around parking lot
Next we did 11s under the shelter: Alligator push-ups (hard count) with Long Jumps (shuffle back)
Finally, we used the rest of our time to complete a modified dora to stay out of the rain, instead of running a lab while a partner completed the exercise, we held squat or modified squat or wall sit (etc.) under the shelter while a partner completed 25 reps of the exercise. We all worked in partners to complete 100 tricep dips, 200 glute bridges, and 300 LBCs.
Under the shelter we circled up for CoT and the encouragement for the day. I was still feeling encouraged from Mary Lou’s thoughts from Thursday – I passed them on to my FIA sisters again. Galatians 5:1: “It is for freedom Christ has set us free. Stand firm, then, and do not let yourselves be burdened again by a yoke of slavery.” We are free indeed to flee our sin and live from our new selves in Christ. Also highlighted by our recent celebration of freedom in this country – another reminder to pause and be thankful for the myriad ways we are free!