The Life of a Swimmer

Low 50s and Wet, No Rain

VQ: Flipper

Pax: Armstrong, Wilson, Meatball, KiddiePool, Kirby, Tails, Faucet

Mumble Chatter, Mexican Hot Shot, A Rainbow, beautiful sunrise, moonshine, Super Smash Bros.

WARMUP

  • 25 Side Saddle Hops En cadence
  • 15 Windmills En cadence
  • 1 minute plank En cadence

Backstroke like

  • 30 LBC’s OYO
  • 20 Baby Flippers OYO Mini Coupons
  • 15 Leg Lifts OYO
  • 10 second rest
  • 10 Flipper Flops OYO Mini Coupons

Breaststroke

  • 10 Merkin’s En cadence
  • 20 Swimming Superman En cadence
  • 10 second rest
  • 10 hand release merkin’s en cadence
  • Down and back Mosey

Butterfly

  • Run to the first light post
  • 10 Burpees OYO
  • Bear crawl back
  • 10 burpees OYO
  • Crab walk first light-post
  • 10 jumping squats OYO
  • Run back
  • 10 jumping squats OYO
  • Lunges to first light-post
  • 10 T-Merkin’s OYO
  • Sprint back
  • 10 T-Merkin’s OYO

Freestyle

  • 20 flutter kicks En cadence
  • 30 second plank En cadence
  • 15 squats En cadence
  • 30 second plank
  • 1 minute Superman hold en cadence

COUNT-O-RAMA

NAME-O-RAMA

COT

Prayer

Picture

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