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Henderson Hall Aquatics Program

Henderson Hall Aquatics Program Official USMC MCCS Henderson Hall Aquatics Program Facebook. The appearance of links/paid ads/sponsors does not constitute USMC endorsement. This is the official U.S.

Marine Corps Facebook for MCCS Henderson Hall’s Aquatics Program, where you will find the most recent information and news about MCCS Henderson Hall’s Aquatics Program. It is our goal to provide the public with information and news about MCCS Henderson Hall’s Aquatics Program and allow for an open forum of discussion about MCCS Henderson Hall’s Aquatics Program topics. If you are looking for our o

Marine Corps Facebook for MCCS Henderson Hall’s Aquatics Program, where you will find the most recent information and news about MCCS Henderson Hall’s Aquatics Program. It is our goal to provide the public with information and news about MCCS Henderson Hall’s Aquatics Program and allow for an open forum of discussion about MCCS Henderson Hall’s Aquatics Program topics. If you are looking for our o

Operating as usual

04/20/2022

The Zembiec Pool is officially closed for the end of the 2021-2022 Indoor Season. Thank you to all our patrons for your support of Marine Corps Aquatics - Henderson Hall. We look forward to seeing you back for the 2022 Outdoor Season shortly. Check back with us here for upcoming events, classes, and schedules for the Summer as we continue our 79th Year of Aquatics aboard Henderson Hall.

04/15/2022

WILD WORKOUT WEDNESDAY
April 13, 2022
WARM - UP: (400 YARDS)
1 x 100 yards: (50yd) Freestyle / (50yd) Backstroke
2 x 75 yards: (25yd) Butterfly / (25yd) Backstroke / (25yd) Freestyle
6 x 25 yards: (25yd) Backstroke / (25yd) Breaststroke / (25yd) Freestyle /
(25yd) Breaststroke / (25yd) Butterfly / (25yd) Breaststroke
MAIN - SET: (800 YARDS)
4 x 50 yards: I.M. Order - Alt. Kicking & Pulling by 25 yards
1st, 50 yards: 25 yards Butterfly Kick (Kickboard) / 25 yards Butterfly Pull (Pull Buoy)
2nd, 50 yards: 25 yards Backstroke Kick (Kickboard) / 25 yards Backstroke Pull (Pull Buoy)
3rd, 50 yards: 25 yards Breaststroke Kick (Kickboard) / 25 yards Breaststroke Pull (Pull Buoy)
4th, 50 yards: 25 yard Freestyle Kick (Kickboard) / 25 yards Freestyle Pull (Pull Buoy)
1 x 100 yards: Freestyle Swim
1 x 50 yards: Breaststroke Drill
2 Breaststroke Kicks for 1 Breastroke Pull
1 x 100 yards: Choice SPRINT Kicks (Kickboard) - NO BREASTSTROKE KICK
1 x 100 yards: Choice Pull (Pull Buoy) - NO KICKING
DRY LAND EXERCISE: 50 LUNGES
1 x 100 yards: Breaststroke Swim
DRY LAND EXERCISE: 100 Sit-Ups
1 x 50 yards: Backstroke Swim
DRY LAND EXERCISE: 10 - 15 Push Ups
1 x 100 yards: I.M. Swim
25yd Butterfly / 25yd Backstroke / 25yd Breaststroke / 25yd Freestyle
DRY LAND EXERCISE: 1 - Minute Plank
COOL - DOWN: (200 YARDS)
1 x 200 yards: Choice Swim Easy (Allow heart rate to go down slowly!)

03/24/2022

WILD WORKOUT WEDNESDAY
March 22, 2022

WARM - UP: ( 275 YARDS )
1 x 100 yards: I.M. Swim
25yd Butterfly / 25yd Backstroke / 25yd Breaststroke / 25yd Freestyle
1 x 75 yards: 50yd Backstroke / 25yd Freestyle
1 x 100 yards: Freestyle SPRINT

MAIN - SET: ( 1, 400 YARDS )
3 x 50 yards: I.M. Kicks (Kickboard)
1st Set: 25yd Butterfly Kick & 25yd Backstroke Kick
2nd Set: 25yd Backstroke Kick & 25yd Breaststroke Kick
3rd Set: 25yd Breaststroke Kick & 25yd Freestyle Kick
3 x 100yd: Freestyle Breath Control (Broken Down Below by 100 yards)
100 yards: Breathe Every 7th Stroke
100 yards: Breathe Every 5th Stroke
100 yards: Breathe Every 3rd Stroke
1 x 100 yards: (50yd) Freestyle / (50yd) Backstroke
2 x 75 yards: (25yd) Butterfly / (25yd) Backstroke / (25yd) Freestyle
6 x 25 yards: (25yd) Backstroke / (25yd) Breaststroke / (25yd) Freestyle /
(25yd) Breaststroke / (25yd) Butterfly / (25yd) Breaststroke
4 x 50 yards: I.M. Order - Alt. Kicking & Pulling by 25 yards
1st, 50 yards: 25 yards Butterfly Kick (Kickboard) / 25 yards Butterfly Pull (Pull Buoy)
2nd, 50 yards: 25 yards Backstroke Kick (Kickboard) / 25 yards Backstroke Pull (Pull Buoy)
3rd, 50 yards: 25 yards Breaststroke Kick (Kickboard) / 25 yards Breaststroke Pull (Pull Buoy)
4th, 50 yards: 25 yard Freestyle Kick (Kickboard) / 25 yards Freestyle Pull (Pull Buoy)
1 x 100 yards: Freestyle Swim
1 x 50 yards: Breaststroke Drill
2 Breaststroke Kicks for 1 Breastroke Pull
1 x 100 yards: Choice SPRINT Kicks (Kickboard) - NO BREASTSTROKE KICK
1 x 100 yards: Choice Pull (Pull Buoy) - NO KICKING

COOL - DOWN: ( 200 yards )
1 x 200 yards:
1st Set: 75yd EASY Freestyle & 25yd Backstroke
2nd Set: 75yd EASY Freestyle & 25yd Breaststroke

TOTAL YARDS SWAM: 1, 875 YARDS!!

Photos from MCCS Henderson Hall's post
03/18/2022

Photos from MCCS Henderson Hall's post

03/16/2022

WILD WORKOUT WEDNESDAY
March 16, 2022

WARM - UP: (600 YARDS)
1 x 200yd: Freestyle (100 SPRINT / 100 EASY )

1 x 200yd: I.M. EASY Kick with Kickboard
Butterfly , Backstroke , Breaststroke , Freestyle

4 x 50yd: Freestyle Pull with Pull Buoy

MAIN - SET: (1,650 YARDS)
1 x 200yd: 75yd SPRINT Freestyle & 25yd EASY Breaststroke

4 x 50yd: ALT. Freestyle & Backstroke Every 25yd

4 x 50yd: Breaststroke ALT. Kicking & Pulling Every 50yd

DRY LAND EXERCISE: 1 - Minute Plank
1 x 50 yards: Backstroke Swim

DRY LAND EXERCISE: 50 - 100 Sit Ups
1 x 75 yards: Freestyle Swim

DRY LAND EXERCISE: 15 - 25 Russian Twists
1 x 100yd: Freestyle SPRINT Kick with Kickboard

1 x 75yd: BUTTERFLY DRILL:
Butterfly Kick with Breaststroke Pull

2 x 50yd: BREASTSTROKE DRILL:
2 Breastroke Kick with 1 Breastroke Pull

2 x 50yd: FREESTYLE DRILL: Single Arm Freestyle
Right Arm Pull (50yd) & Left Arm Pull (50yd)

2 x 75yd: Freestyle ALT. Every 25yd: Kick , Pull , Swim (SPRINT ALL)
1 x 200 yards:
1st Set: 75yd EASY Freestyle & 25yd Backstroke
2nd Set: 75yd EASY Freestyle & 25yd Breaststroke

4 x 50yd: Breaststroke ALT. Kick (Kickboard) & Pull (Pull Buoy) by 25 Yards

Cool - Down: (325 YARDS)
1 x 75yd: Choice Pull (Pull Buoy) - NO BACKSTROKE PULL -
1 x 50yd: Freestyle SPRINT Kick (Kickboard)
1 x 100yd: EASY Freestyle Swim
1 x 100yd: EASY Backstroke Swim

TOTAL YARDS SWAM: 2,575 YARDS!!

03/09/2022

WILD WORKOUT WEDNESDAY
March 9, 2022

WARM - UP: (400 YARDS)
1 x 100 yards: (50yd) Freestyle / (50yd) Backstroke
2 x 75 yards: (25yd) Butterfly / (25yd) Backstroke / (25yd) Freestyle
6 x 25 yards: (25yd) Backstroke / (25yd) Breaststroke / (25yd) Freestyle /
(25yd) Breaststroke / (25yd) Butterfly / (25yd) Breaststroke

MAIN - SET: (1,125 YARDS)
6 x 25 yards: Alt. Backstroke and Freestyle every 25 yards

1 x 100 yards:
50yd Freestyle SPRINT Kick (Kickboard)
50yd Freestyle Pull (Pull Buoy)

DRY LAND EXERCISE: 1 - Minute Plank

1 x 50 yards: Backstroke Swim

DRY LAND EXERCISE: 50 - 100 Sit Ups

1 x 75 yards: Freestyle Swim

DRY LAND EXERCISE: 15 - 25 Russian Twists

1 x 200 yards:
1st Set: 75yd EASY Freestyle & 25yd Backstroke
2nd Set: 75yd EASY Freestyle & 25yd Breaststroke

8 x 50 yards: Breaststroke ALT. Kick (Kickboard) & Pull (Pull
Buoy) by 25 Yards

2 x 75yd: 25yd Butterfly Swim, 25yd Backstroke Swim & 25yd Freestyle Swim

COOL - DOWN: (400 YARDS)
1 x100yd: Breaststroke Drill: 2 Breaststroke Kicks for 1 Breaststroke Pull

4 x 50 yards: I.M. Order - Alt. Kicking & Pulling by 25 yards
1st, 50 yards: 25 yards Butterfly Kick (Kickboard) / 25 yards Butterfly Pull (Pull Buoy)

2nd, 50 yards: 25 yards Backstroke Kick (Kickboard) / 25 yards Backstroke Pull (Pull Buoy)

3rd, 50 yards: 25 yards Breaststroke Kick (Kickboard) / 25 yards Breaststroke Pull (Pull Buoy)

4th, 50 yards: 25 yard Freestyle Kick (Kickboard) / 25 yards
Freestyle Pull (Pull Buoy)

1 x 100yd: EASY Freestyle

TOTAL YARDS SWAM: 1,925 YARDS!!

03/03/2022

WILD WORKOUT WEDNESDAY
March 2, 2022
Warm - Up: (350 YARDS)

1 x 100yd: 50yd Freestyle Swim & 50yd Backstroke Swim

2 x 75yd: 25yd Butterfly Swim, 25yd Backstroke Swim & 25yd Freestyle Swim(X2)

1 x100yd: Breaststroke Drill: 2 Breaststroke Kicks for 1 Breaststroke Pull

Main Set: (1,075 YARDS)

4 x 50yd: I.M. Order, ALT. Kick (Kickboard) & Pull (Pull Buoy) by 25 yards
I.M. Order: (Butterfly, Backstroke, Breaststroke, Freestyle)

3 x 100yd: Freestyle Breath Control (Broken Down Below by 100 yards)
100 yards: Breathe Every 7th Stroke
100 yards: Breathe Every 5th Stroke
100 yards: Breathe Every 3rd Stroke

1 x 100yd: Freestyle SPRINT Kick w/ Kickboard

6 x 25yd: ALT. Freestyle Swim & Breaststroke Swim by 25 yards

1 x 100yd: Freestyle Drill: 3 strokes w/ 6 - kick switch

3 x 75yd: Breaststroke ALT. Kick, Pull & Swim by 25 yards

Cool - Down: (225 YARDS)

1 x 75yd: Choice Pull (Pull Buoy) - NO BACKSTROKE PULL -

1 x 50yd: Freestyle SPRINT Kick (Kickboard)

1 x 100yd: EASY Freestyle Swim



TOTAL YARDS SWAM: 1,650 YARDS!!

Throwback Thursday: Looking for some inspiration for your Cardboard Regatta Boat this year? Check out some of our entrie...
03/03/2022

Throwback Thursday: Looking for some inspiration for your Cardboard Regatta Boat this year? Check out some of our entries from previous years.

Photos from MCCS Henderson Hall's post
03/02/2022

Photos from MCCS Henderson Hall's post

Registration Now Open to H&S Bn Marines!The annual St. Patrick's Day Cardboard Boat Regatta is returning Friday, March 1...
02/28/2022
MCCS – Henderson Hall

Registration Now Open to H&S Bn Marines!

The annual St. Patrick's Day Cardboard Boat Regatta is returning Friday, March 18, 2022. Marines will work as as a team to construct the best cardboard boat to bring to the event and compete in our boat show, single lap race, and battle royal. The regatta will be followed with refreshments and fellowship for both participants and spectators. Visit the MCCS website @ http://www.mccshh.com/pool/ to register. St. Patrick's Day themed costumes and decorations are highly encouraged!

The Zembiec Pool Facility is open to Active Duty and Reserve Uniformed Service Members, Retirees, their Dependents, and DoD/USCG Civilians with Approved ID Card.

02/23/2022

WILD WORKOUT WEDNESDAY
February 23, 2022
WARM - UP: (475 YARDS)
1 x 100 yards: Freestyle Swim (Breathe Every 4th Stroke)
2 x 75 yards:
1st, 75 yards: 50yd SPRINT Freestyle / 25yd EASY Breaststroke
2nd, 75 yards: 50yd SPRINT Freestyle / 25yd EASY Breaststroke

3 x 75 yards: ALT. Freestyle, Backstroke & Breaststroke KICK Every 75 yards
1st, 75 yards: 75yd (3 Lengths) Freestyle Kick (Kickboard)
2nd, 75 yards: 75yd (3 Lengths) Backstroke Kick (Kickboard Optional)
3rd, 75 yards: 75yd (3 Lengths) Breaststroke Kick (Kickboard)

MAIN - SET: (625 YARDS)
3 x 75 yards: Breaststroke ALT. KICK, PULL, SWIM Every 25 yards
1st, 75 yards: 25yd (1 Length) Kick, 25yd (1 Length) Pull, 25yd (1 Length) swim
2nd, 75 yards: 25yd (1 Length) Kick, 25yd (1 Length) Pull, 25yd (1 Length)swim
3rd, 75 yards: 25yd (1 Length) Kick, 25yd (1 Length) Pull, 25yd (1 Length) swim
1 x 100 yards: Freestyle Swim (4 Lengths)
1 x 100 yards: Choice SPRINT Kicks (Kickboard) - NO BREASTSTROKE KICK
4 x 50 yards: I.M. Order - Alt. Kicking & Pulling by 25 yards (BROKEN DOWN BELOW)
1st, 50 yards: 25 yards Butterfly Kick (Kickboard) / 25 yards Butterfly Pull (Pull Buoy)
2nd, 50 yards: 25 yards Backstroke Kick (Kickboard) / 25 yards Backstroke Pull (Pull Buoy)
3rd, 50 yards: 25 yards Breaststroke Kick (Kickboard) / 25 yards Breaststroke Pull (Pull Buoy)
4th, 50 yards: 25 yard Freestyle Kick (Kickboard) / 25 yards Freestyle Pull (Pull Buoy)

COOL - DOWN: (350 YARDS)
2 x 100 yards: Freestyle Swim (Broken Down Below)
1st, 100 yards: 100yd SPRINT Freestyle Swim
2nd, 100 yards: 100yd EASY Freestyle Swim
3 x 50 yards: I.M. Kicks with Kickboards (Broken Down Below)
1st, 50 yards: 25yd Butterfly Kick & 25yd Backstroke Kick
2nd, 50 yards: 25yd Backstroke Kick & 25yd Breaststroke Kick
3rd, 50 yards:: 25yd Breaststroke Kick & 25yd Freestyle Kick
1 x 50 yards: EASY Freestyle Swim

TOTAL YARDS SWAM: 1,500 YARDS

02/18/2022

The Zembiec Pool Facility will be closed in observation of the President's Day Federal Holiday this upcoming Monday February 21st. We look forward to seeing our patrons on Tuesday February 22 under normal operating hours.

02/16/2022

!!WILD WORKOUT WEDNESDAY!!

WARM - UP: (350 YARDS)
1 x 100 yards: Choice SPRINT Kick (Kickboard)
2 x 75 yards: I.M. Pull (Pull Buoy)
1st Set: 25yd Butterfly Pull / 25yd Backstroke Pull / 25yd Breaststroke Pull
2nd Set: 25yd Breaststroke Pull / 25yd Freestyle Pull / 25yd Butterfly Pull
1 x 100 yards: Freestyle Swim

MAIN - SET: (975 YARDS)
6 x 25 yards: Alt. Backstroke and Freestyle every 25 yards
1 x 100 yards:
50yd Freestyle SPRINT Kick (Kickboard)
50yd Freestyle Pull (Pull Buoy)
DRY LAND EXERCISE: 1 - Minute Plank
1 x 50 yards: Backstroke Swim
DRY LAND EXERCISE: 50 - 100 Sit Ups
1 x 75 yards: Freestyle Swim
DRY LAND EXERCISE: 15 - 25 Russian Twists
1 x 200 yards:
1st Set: 75yd EASY Freestyle & 25yd Backstroke
2nd Set: 75yd EASY Freestyle & 25yd Breaststroke
8 x 50 yards: Breaststroke ALT. Kick (Kickboard) & Pull (Pull Buoy) by 25 Yards

COOL - DOWN: (350 YARDS)
2 x 100 yards: Freestyle Swim
1st Set: 100yd SPRINT Freestyle
2nd Set: 100yd EASY Freestyle
3 x 50 yards: I.M. Kicks (Kickboard)
1st Set: 25yd Butterfly Kick & 25yd Backstroke Kick
2nd Set: 25yd Backstroke Kick & 25yd Breaststroke Kick
3rd Set: 25yd Breaststroke Kick & 25yd Freestyle Kick

02/04/2022

The Zembiec Pool Facility will have a 30 min Delayed Opening today February 4th. We look forward to seeing our patrons starting at 0630.

01/28/2022

Due to inclement weather in the National Capitol Region the Zembiec Pool Facility will be closing at 1700 Friday January 28, 2022.

01/20/2022

Due to inclement weather in the NCR tomorrow, January 20th, the Zembiec Pool Facility will open at 0900.

01/19/2022

!!WILD WORKOUT WEDNESDAY!! January 19 , 2022

WARM - UP: (300 YARDS)
1 x 100 yards: Freestyle
1 x 100 yards: Choice Pull (Pull Buoy) - NO FREESTYLE PULL
1 x 100 yards: Choice Kick (Kickboard) - NO BACKSTROKE KICK

MAIN - SET: (1, 200 YARDS)
6 x 200 yards: Swim Sets Broken Down Below By 6 Sets of 200 yards
1st Set: 50yd Butterfly / 100yd Backstroke / 50yd Breaststroke Kick (Kickboard)
2nd Set: 100yd Backstroke Pull (Pull Buoy) / 100yd Breaststroke Pull (Pull Buoy)
3rd Set: 50yd Backstroke / 100yd Breaststroke / 50yd Freestyle Kick (Kickboard)
4th Set: 100yd Breaststroke Pull (Pull Buoy) / 100yd Freestyle SPRINT kick (Kickboard)
5th Set: 50yd Breaststroke / 100yd EASY Freestyle / 50yd Backstroke
6th Set: 100yd Freestyle Pull (Pull Buoy) / 100yd Freestyle Kick (Kickboard)

COOL - DOWN: (225 YARDS)
1 x 100 yards: I.M. Swim
25yd Butterfly / 25yd Backstroke / 25yd Breaststroke / 25yd Freestyle
1 x 75 yards: 50yd Backstroke / 25yd Freestyle
1 x 50 yards: Freestyle EASY

01/14/2022

Opening water temperature for the Zembiec Pool Facility 01/14/22 is 74F. We currently project the pool will reach the standard winter temperature of 80F by midday.

01/14/2022

The repairs to the water line have been completed and the Zembiec Pool Facility will be opening regular Hours of Operation Friday January 14th, 2022;

0600-1800

Due to the water outage the pool's heater has been off, so we are expecting colder swimming temps. at opening than normal. Likely in the low 70s F range. We will post an opening temp. tomorrow morning so our swimmer's can make an informed decision on what swim gear to bring with them.

01/13/2022

Due to today's water main break on the Joint Base the Zembiec Pool Facility will continue to be Closed Thursday January 13th, 2022 as DPW works to fix the break and restore water to the affected buildings.

01/12/2022

Due to a water main break on Base the Zembiec Pool Facility will be CLOSED starting 0800 today, Wednesday January 12th, 2022. We will reopen once Joint Base DPW has concluded the repairs and restored water to our portion of the Base.

01/11/2022

The Zembiec Pool Facility will be opening at 0630 today Tuesday 01/11/22. We will be under normal Hours of Operation for the remainder of the day.

01/07/2022

As per OPM Guidance the Zembiec Pool Facility will be Closed Friday January 7th, 2022 due to inclement weather in the NCR. We look forward to seeing our patrons on Monday January 10th, 2022.

01/05/2022

Start The New Year Off Right! Every Wednesday there will be a new swim workout posted!

!!WILD WORKOUT WEDNESDAY!! January 5, 2022

WARM - UP: (400 YARDS)
1 x 100 yards: (50yd) Freestyle / (50yd) Backstroke

2 x 75 yards: (25yd) Butterfly / (25yd) Backstroke / (25yd) Freestyle

6 x 25 yards: (25yd) Backstroke / (25yd) Breaststroke / (25yd) Freestyle /
(25yd) Breaststroke / (25yd) Butterfly / (25yd) Breaststroke

MAIN - SET: (800 YARDS)
4 x 50 yards: I.M. Order - Alt. Kicking & Pulling by 25 yards
1st Set: 25 yards Butterfly Kick (Kickboard) / 25 yards Butterfly Pull (Pull Buoy)
2nd Set: 25 yards Backstroke Kick (Kickboard) / 25 yards Backstroke Pull (Pull Buoy)
3rd Set: 25 yards Breaststroke Kick (Kickboard) / 25 yards Breaststroke Pull (Pull Buoy)
4th Set: 25 yard Freestyle Kick (Kickboard) / 25 yards Freestyle Pull (Pull Buoy)

1 x 100 yards: Freestyle Swim

1 x 50 yards: Breaststroke Drill
(2 Breaststroke Kicks for 1 Breastroke Pull)

1 x 100 yards: Choice SPRINT Kicks (Kickboard) - NO BREASTSTROKE KICK

1 x 100 yards: Choice Pull (Pull Buoy) - NO KICKING

DRY LAND EXERCISE: 50 LUNGES

1 x 100 yards: Breaststroke Swim

DRY LAND EXERCISE: 100 Sit-Ups

1 x 50 yards: Backstroke Swim

DRY LAND EXERCISE: 10 - 15 Push Ups

1 x 100 yards: I.M. Swim
25yd Butterfly / 25yd Backstroke / 25yd Breaststroke / 25yd Freestyle

DRY LAND EXERCISE: 1 - Minute Plank

COOL - DOWN: (200 YARDS)
1 x 200 yards: Choice Swim Easy (Allow heart rate to go down slowly!)

FANTASTIC JOB!! ☺️🤩

TOTAL YARDS SWAM: 1, 400 Yards

01/05/2022

Happy 133rd Birthday to the United States Public Health Service Commissioned Corps. Since 1889 this member of our Uniformed Services has carried on the tradition and mission of protecting the nation's health inherited from its predecessor the Marine Hospital Service.

01/05/2022

The Zembiec Pool Facility will be opening at 0800 Wednesday, January 5th 2022 as per the lastest guidance from OPM. Check in with us here on our page for any further updates and the first of our "Wild Wednesday Workouts" brought to you by our Aquatics Instructor.

01/04/2022

With continuing inclement weather and icy road conditions in the NCR the Zembiec Pool Facility will be Closed Tuesday, January 4th 2022. We hope to see all our patrons as soon as the weather conditions improve.

Address

1555 Southgate Road, Building #11 Zembiec Pool
Arlington, VA
22214

Opening Hours

Monday 6am - 6pm
Tuesday 6am - 6pm
Wednesday 6am - 6pm
Thursday 6am - 6pm
Friday 6am - 6pm

Telephone

(703) 693-7351

Alerts

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The Zembiec Pool is officially closed for the end of the 2021-2022 Indoor Season. Thank you to all our patrons for your support of Marine Corps Aquatics - Henderson Hall. We look forward to seeing you back for the 2022 Outdoor Season shortly. Check back with us here for upcoming events, classes, and schedules for the Summer as we continue our 79th Year of Aquatics aboard Henderson Hall.
WILD WORKOUT WEDNESDAY April 13, 2022 WARM - UP: (400 YARDS) 1 x 100 yards: (50yd) Freestyle / (50yd) Backstroke 2 x 75 yards: (25yd) Butterfly / (25yd) Backstroke / (25yd) Freestyle 6 x 25 yards: (25yd) Backstroke / (25yd) Breaststroke / (25yd) Freestyle / (25yd) Breaststroke / (25yd) Butterfly / (25yd) Breaststroke MAIN - SET: (800 YARDS) 4 x 50 yards: I.M. Order - Alt. Kicking & Pulling by 25 yards 1st, 50 yards: 25 yards Butterfly Kick (Kickboard) / 25 yards Butterfly Pull (Pull Buoy) 2nd, 50 yards: 25 yards Backstroke Kick (Kickboard) / 25 yards Backstroke Pull (Pull Buoy) 3rd, 50 yards: 25 yards Breaststroke Kick (Kickboard) / 25 yards Breaststroke Pull (Pull Buoy) 4th, 50 yards: 25 yard Freestyle Kick (Kickboard) / 25 yards Freestyle Pull (Pull Buoy) 1 x 100 yards: Freestyle Swim 1 x 50 yards: Breaststroke Drill 2 Breaststroke Kicks for 1 Breastroke Pull 1 x 100 yards: Choice SPRINT Kicks (Kickboard) - NO BREASTSTROKE KICK 1 x 100 yards: Choice Pull (Pull Buoy) - NO KICKING DRY LAND EXERCISE: 50 LUNGES 1 x 100 yards: Breaststroke Swim DRY LAND EXERCISE: 100 Sit-Ups 1 x 50 yards: Backstroke Swim DRY LAND EXERCISE: 10 - 15 Push Ups 1 x 100 yards: I.M. Swim 25yd Butterfly / 25yd Backstroke / 25yd Breaststroke / 25yd Freestyle DRY LAND EXERCISE: 1 - Minute Plank COOL - DOWN: (200 YARDS) 1 x 200 yards: Choice Swim Easy (Allow heart rate to go down slowly!)
WILD WORKOUT WEDNESDAY March 22, 2022 WARM - UP: ( 275 YARDS ) 1 x 100 yards: I.M. Swim 25yd Butterfly / 25yd Backstroke / 25yd Breaststroke / 25yd Freestyle 1 x 75 yards: 50yd Backstroke / 25yd Freestyle 1 x 100 yards: Freestyle SPRINT MAIN - SET: ( 1, 400 YARDS ) 3 x 50 yards: I.M. Kicks (Kickboard) 1st Set: 25yd Butterfly Kick & 25yd Backstroke Kick 2nd Set: 25yd Backstroke Kick & 25yd Breaststroke Kick 3rd Set: 25yd Breaststroke Kick & 25yd Freestyle Kick 3 x 100yd: Freestyle Breath Control (Broken Down Below by 100 yards) 100 yards: Breathe Every 7th Stroke 100 yards: Breathe Every 5th Stroke 100 yards: Breathe Every 3rd Stroke 1 x 100 yards: (50yd) Freestyle / (50yd) Backstroke 2 x 75 yards: (25yd) Butterfly / (25yd) Backstroke / (25yd) Freestyle 6 x 25 yards: (25yd) Backstroke / (25yd) Breaststroke / (25yd) Freestyle / (25yd) Breaststroke / (25yd) Butterfly / (25yd) Breaststroke 4 x 50 yards: I.M. Order - Alt. Kicking & Pulling by 25 yards 1st, 50 yards: 25 yards Butterfly Kick (Kickboard) / 25 yards Butterfly Pull (Pull Buoy) 2nd, 50 yards: 25 yards Backstroke Kick (Kickboard) / 25 yards Backstroke Pull (Pull Buoy) 3rd, 50 yards: 25 yards Breaststroke Kick (Kickboard) / 25 yards Breaststroke Pull (Pull Buoy) 4th, 50 yards: 25 yard Freestyle Kick (Kickboard) / 25 yards Freestyle Pull (Pull Buoy) 1 x 100 yards: Freestyle Swim 1 x 50 yards: Breaststroke Drill 2 Breaststroke Kicks for 1 Breastroke Pull 1 x 100 yards: Choice SPRINT Kicks (Kickboard) - NO BREASTSTROKE KICK 1 x 100 yards: Choice Pull (Pull Buoy) - NO KICKING COOL - DOWN: ( 200 yards ) 1 x 200 yards: 1st Set: 75yd EASY Freestyle & 25yd Backstroke 2nd Set: 75yd EASY Freestyle & 25yd Breaststroke TOTAL YARDS SWAM: 1, 875 YARDS!!
WILD WORKOUT WEDNESDAY March 16, 2022 WARM - UP: (600 YARDS) 1 x 200yd: Freestyle (100 SPRINT / 100 EASY ) 1 x 200yd: I.M. EASY Kick with Kickboard Butterfly , Backstroke , Breaststroke , Freestyle 4 x 50yd: Freestyle Pull with Pull Buoy MAIN - SET: (1,650 YARDS) 1 x 200yd: 75yd SPRINT Freestyle & 25yd EASY Breaststroke 4 x 50yd: ALT. Freestyle & Backstroke Every 25yd 4 x 50yd: Breaststroke ALT. Kicking & Pulling Every 50yd DRY LAND EXERCISE: 1 - Minute Plank 1 x 50 yards: Backstroke Swim DRY LAND EXERCISE: 50 - 100 Sit Ups 1 x 75 yards: Freestyle Swim DRY LAND EXERCISE: 15 - 25 Russian Twists 1 x 100yd: Freestyle SPRINT Kick with Kickboard 1 x 75yd: BUTTERFLY DRILL: Butterfly Kick with Breaststroke Pull 2 x 50yd: BREASTSTROKE DRILL: 2 Breastroke Kick with 1 Breastroke Pull 2 x 50yd: FREESTYLE DRILL: Single Arm Freestyle Right Arm Pull (50yd) & Left Arm Pull (50yd) 2 x 75yd: Freestyle ALT. Every 25yd: Kick , Pull , Swim (SPRINT ALL) 1 x 200 yards: 1st Set: 75yd EASY Freestyle & 25yd Backstroke 2nd Set: 75yd EASY Freestyle & 25yd Breaststroke 4 x 50yd: Breaststroke ALT. Kick (Kickboard) & Pull (Pull Buoy) by 25 Yards Cool - Down: (325 YARDS) 1 x 75yd: Choice Pull (Pull Buoy) - NO BACKSTROKE PULL - 1 x 50yd: Freestyle SPRINT Kick (Kickboard) 1 x 100yd: EASY Freestyle Swim 1 x 100yd: EASY Backstroke Swim TOTAL YARDS SWAM: 2,575 YARDS!!
WILD WORKOUT WEDNESDAY March 9, 2022 WARM - UP: (400 YARDS) 1 x 100 yards: (50yd) Freestyle / (50yd) Backstroke 2 x 75 yards: (25yd) Butterfly / (25yd) Backstroke / (25yd) Freestyle 6 x 25 yards: (25yd) Backstroke / (25yd) Breaststroke / (25yd) Freestyle / (25yd) Breaststroke / (25yd) Butterfly / (25yd) Breaststroke MAIN - SET: (1,125 YARDS) 6 x 25 yards: Alt. Backstroke and Freestyle every 25 yards 1 x 100 yards: 50yd Freestyle SPRINT Kick (Kickboard) 50yd Freestyle Pull (Pull Buoy) DRY LAND EXERCISE: 1 - Minute Plank 1 x 50 yards: Backstroke Swim DRY LAND EXERCISE: 50 - 100 Sit Ups 1 x 75 yards: Freestyle Swim DRY LAND EXERCISE: 15 - 25 Russian Twists 1 x 200 yards: 1st Set: 75yd EASY Freestyle & 25yd Backstroke 2nd Set: 75yd EASY Freestyle & 25yd Breaststroke 8 x 50 yards: Breaststroke ALT. Kick (Kickboard) & Pull (Pull Buoy) by 25 Yards 2 x 75yd: 25yd Butterfly Swim, 25yd Backstroke Swim & 25yd Freestyle Swim COOL - DOWN: (400 YARDS) 1 x100yd: Breaststroke Drill: 2 Breaststroke Kicks for 1 Breaststroke Pull 4 x 50 yards: I.M. Order - Alt. Kicking & Pulling by 25 yards 1st, 50 yards: 25 yards Butterfly Kick (Kickboard) / 25 yards Butterfly Pull (Pull Buoy) 2nd, 50 yards: 25 yards Backstroke Kick (Kickboard) / 25 yards Backstroke Pull (Pull Buoy) 3rd, 50 yards: 25 yards Breaststroke Kick (Kickboard) / 25 yards Breaststroke Pull (Pull Buoy) 4th, 50 yards: 25 yard Freestyle Kick (Kickboard) / 25 yards Freestyle Pull (Pull Buoy) 1 x 100yd: EASY Freestyle TOTAL YARDS SWAM: 1,925 YARDS!!
WILD WORKOUT WEDNESDAY March 2, 2022 Warm - Up: (350 YARDS) 1 x 100yd: 50yd Freestyle Swim & 50yd Backstroke Swim 2 x 75yd: 25yd Butterfly Swim, 25yd Backstroke Swim & 25yd Freestyle Swim(X2) 1 x100yd: Breaststroke Drill: 2 Breaststroke Kicks for 1 Breaststroke Pull Main Set: (1,075 YARDS) 4 x 50yd: I.M. Order, ALT. Kick (Kickboard) & Pull (Pull Buoy) by 25 yards I.M. Order: (Butterfly, Backstroke, Breaststroke, Freestyle) 3 x 100yd: Freestyle Breath Control (Broken Down Below by 100 yards) 100 yards: Breathe Every 7th Stroke 100 yards: Breathe Every 5th Stroke 100 yards: Breathe Every 3rd Stroke 1 x 100yd: Freestyle SPRINT Kick w/ Kickboard 6 x 25yd: ALT. Freestyle Swim & Breaststroke Swim by 25 yards 1 x 100yd: Freestyle Drill: 3 strokes w/ 6 - kick switch 3 x 75yd: Breaststroke ALT. Kick, Pull & Swim by 25 yards Cool - Down: (225 YARDS) 1 x 75yd: Choice Pull (Pull Buoy) - NO BACKSTROKE PULL - 1 x 50yd: Freestyle SPRINT Kick (Kickboard) 1 x 100yd: EASY Freestyle Swim TOTAL YARDS SWAM: 1,650 YARDS!!
Throwback Thursday: Looking for some inspiration for your Cardboard Regatta Boat this year? Check out some of our entries from previous years.
Registration Now Open to H&S Bn Marines! The annual St. Patrick's Day Cardboard Boat Regatta is returning Friday, March 18, 2022. Marines will work as as a team to construct the best cardboard boat to bring to the event and compete in our boat show, single lap race, and battle royal. The regatta will be followed with refreshments and fellowship for both participants and spectators. Visit the MCCS website @ http://www.mccshh.com/pool/ to register. St. Patrick's Day themed costumes and decorations are highly encouraged!
WILD WORKOUT WEDNESDAY February 23, 2022 WARM - UP: (475 YARDS) 1 x 100 yards: Freestyle Swim (Breathe Every 4th Stroke) 2 x 75 yards: 1st, 75 yards: 50yd SPRINT Freestyle / 25yd EASY Breaststroke 2nd, 75 yards: 50yd SPRINT Freestyle / 25yd EASY Breaststroke 3 x 75 yards: ALT. Freestyle, Backstroke & Breaststroke KICK Every 75 yards 1st, 75 yards: 75yd (3 Lengths) Freestyle Kick (Kickboard) 2nd, 75 yards: 75yd (3 Lengths) Backstroke Kick (Kickboard Optional) 3rd, 75 yards: 75yd (3 Lengths) Breaststroke Kick (Kickboard) MAIN - SET: (625 YARDS) 3 x 75 yards: Breaststroke ALT. KICK, PULL, SWIM Every 25 yards 1st, 75 yards: 25yd (1 Length) Kick, 25yd (1 Length) Pull, 25yd (1 Length) swim 2nd, 75 yards: 25yd (1 Length) Kick, 25yd (1 Length) Pull, 25yd (1 Length)swim 3rd, 75 yards: 25yd (1 Length) Kick, 25yd (1 Length) Pull, 25yd (1 Length) swim 1 x 100 yards: Freestyle Swim (4 Lengths) 1 x 100 yards: Choice SPRINT Kicks (Kickboard) - NO BREASTSTROKE KICK 4 x 50 yards: I.M. Order - Alt. Kicking & Pulling by 25 yards (BROKEN DOWN BELOW) 1st, 50 yards: 25 yards Butterfly Kick (Kickboard) / 25 yards Butterfly Pull (Pull Buoy) 2nd, 50 yards: 25 yards Backstroke Kick (Kickboard) / 25 yards Backstroke Pull (Pull Buoy) 3rd, 50 yards: 25 yards Breaststroke Kick (Kickboard) / 25 yards Breaststroke Pull (Pull Buoy) 4th, 50 yards: 25 yard Freestyle Kick (Kickboard) / 25 yards Freestyle Pull (Pull Buoy) COOL - DOWN: (350 YARDS) 2 x 100 yards: Freestyle Swim (Broken Down Below) 1st, 100 yards: 100yd SPRINT Freestyle Swim 2nd, 100 yards: 100yd EASY Freestyle Swim 3 x 50 yards: I.M. Kicks with Kickboards (Broken Down Below) 1st, 50 yards: 25yd Butterfly Kick & 25yd Backstroke Kick 2nd, 50 yards: 25yd Backstroke Kick & 25yd Breaststroke Kick 3rd, 50 yards:: 25yd Breaststroke Kick & 25yd Freestyle Kick 1 x 50 yards: EASY Freestyle Swim TOTAL YARDS SWAM: 1,500 YARDS