Henderson Hall Aquatics Program

Henderson Hall Aquatics Program Official page of Marine Corps Aquatics - Henderson Hall. The appearance of links/paid ads/s This is the official U.S. family-friendly).

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

visit www.mccsHH.com. While this is an open forum, it's also intended to maintain respect for those who participate (i.e. Please keep your comments clean. Participants are asked to follow our posting guidelines below. Violation of the guidelines below may result in your post being removed. Posting Guidelines:

We do not under any circumstance allow graphic, obscene, explicit or racial comments or submissions nor do we allow comments that are abusive, hateful or intended to defame anyone or any organization. We do not allow solicitations or advertisements. This includes promotion or endorsement of any financial, commercial or non-governmental agency. Similarly, we do not allow attempts to defame or defraud any financial, commercial or non-governmental agency. We do not allow comments that suggest or encourage illegal activity. You participate at your own risk, taking personal responsibility for your comments, your username and any information provided. Lastly, the appearance of external links on this site does not constitute official endorsement on behalf of the U.S. Marine Corps or Department of Defense.

Summer Renovations Update - June 12th:The next step of the new pool liner installation is underway. A felt like backing ...
06/12/2023

Summer Renovations Update - June 12th:

The next step of the new pool liner installation is underway. A felt like backing is being applied to the pool basin. This felting provides a level of both heat retention and impact resistance to preserve the vinyl liner from cuts and abrasions.

Summer Renovations Update - June 5th:Day 5 of our renovations revealed a blast from the past. Did you know that when the...
06/05/2023

Summer Renovations Update - June 5th:

Day 5 of our renovations revealed a blast from the past. Did you know that when the pool was commissioned in 1943 it was tiled? The liner installation has revealed some of the original blue and black tiles hidden under the plaster that have not been seen since the early 2000's.

Summer 2023 Renovations Update - June 1st:It's day 1 of the renovations to the Zembiec Pool Facility Bldg.  #11 and we'r...
06/01/2023

Summer 2023 Renovations Update - June 1st:

It's day 1 of the renovations to the Zembiec Pool Facility Bldg. #11 and we're starting off with a new pool liner. The current pool liner has been in service since 2013 and faded significantly so we are very excited to replace it with a new liner.

05/23/2023

Summer Renovations 2023

The Zembiec Pool Facility Bldg. #11 will be CLOSED for renovations and modernization starting Tuesday May 30th, 2023. This will be the first phase of our updates to the facility as we modernize our infrastructure and features. Please continue to follow us here on our page for updates on our progress and future opening dates.

05/23/2023

Make a splash this Memorial Day Weekend with Zembiec Pool at Henderson Hall! Enjoy special holiday hours from 9am-5pm and take a dip while enjoying the warm weather from May 27 to May 29. It's the perfect way to celebrate the long weekend and make some lasting memories!

05/11/2023
05/11/2023
05/11/2023

Tomorrow is the day! The Zembiec Pool Facility will be CLOSED 0600-0900 tomorrow Thursday May 11th in support of our annual Cardboard Boat Regatta. We will resume standard operations for the remainder of the day starting at 0900.

04/03/2023

The Zembiec Pool Facility is officially open for the Spring under the following Hours of Operation;

Monday-Friday:
0600-1900
Saturday-Sunday:
Closed

Open Swim for Patrons Under 15 is available;

Monday-Friday:
0800-1700

Follow us here on our Facebook for upcoming programs and events including our Memorial Day Weekend Special Holiday Hours.

03/26/2023

Save the Date! The Zembiec Pool facility will be having an EARLY Spring Opening in advance of our future facility upgrades. Join us Monday April 3 through Memorial Day weekend for your pre-season swim. Details to follow on hours of operation!

Henderson Hall Aquatics Program

02/22/2023

The Zembiec Pool Facility will be CLOSED for the Indoor Season effective 1300 Wednesday February 22nd, 2023 as we begin repairs and renovations to the facility in advance of our 2023 Outdoor Season.

02/16/2023

ZEMBIEC CLOSURE NOTICE:
Monday: Feb. 20th, 2023 the pool will be closed for Presidents Day.

02/13/2023

Due to cold temperatures in the Winter Enclosure the Zembiec Pool will open on a 1 hour delay at 0700 today February 13th, 2023

02/07/2023

The Zembiec Pool Facility is open under normal Hours of Operation today, Tuesday 02/07/23.

02/05/2023

Due to ongoing issues with the Winter Enclosure HVAC system and cold conditions in the NCR the Zembiec Pool Facility will be CLOSED Monday February 6th, 2023.

02/03/2023

Zembiec Pool closing early today at 17:00 February 3, 2023

02/02/2023

WILD WORKOUT WEDNESDAY

FEBRUARY 1, 2023

Carousel: (2,000 YARDS)
​(Take 10-20 Seconds REST Between Each Set)

100 Yards: I.M. Kick (Kickboard)
100 Yards: Choice Pull (Pull Buoy)
100 Yards: SPRINT Freestyle Kick (Kickboard)
100 Yards: I.M. Pull (Pull Buoy)
100 Yards: Backstroke
10 x 25 Yards: Choice Swim
100 Yards: I.M. Swim
100 Yards: Choice Pull (Pull Buoy)
100 Yards: Breaststroke kick (Kickboard)
100 Yards: Freestyle Pull (Pull Buoy)
100 Yards: I.M. Swim
10 x 25 Yards: Choice Swim
100 Yards: Choice SPRINT Swim
100 Yards: I.M. Pull (Pull Buoy)
100 Yards: SPRINT Choice Kick (Kickboard)
100 Yards: Backstroke SPRINT Pull (Pull Buoy)
100 Yards: Freestyle (50 SPRINT/50 EASY)

01/30/2023

We are currently conducting maintenance on our Winter Enclosure HVAC systems. During this time the air Temp. in the Winter Enclosure will be lower than our standard of 80F. To offset this we have increased the water Temp. to 84F for the duration of the maintenance on the HVAC.

01/27/2023

WILD WORKOUT WEDNESDAY
JANUARY 25, 2023

A Quick Finish: (2,000 YARDS)
​(Take 10-20 Seconds REST Between Each Set)
2 x 50 Yards: Choice Swim
2 x 50 Yards: Choice Pull (Pull Buoy)
2 x 50 Yards: Freestyle Kick (Kickboard)
2 x 50 Yards: Breaststroke
2 x 50 Yards: SPRINT Freestyle
2 x 50 Yards: Choice Pull (Pull Buoy)
2 x 50 Yards: SPRINT Choice kick (Kickboard)
2 x 50 Yards: Backstroke
2 x 50 Yards: Choice Swim
2 x 50 Yards: Choice Pull (Pull Buoy)
2 x 50 Yards: Breaststroke Kick
2 x 50 Yards: Butterfly
2 x 150 Yards: Choice Pull (Pull Buoy)
3 x 100 Yards: I.M. Swim
4 x 50 Yards: Choice Swim

Due to ongoing issues with the Zembiec Poo Facility's Winter Enclosure HVAC system we will be rescheduling the upcoming ...
01/24/2023

Due to ongoing issues with the Zembiec Poo Facility's Winter Enclosure HVAC system we will be rescheduling the upcoming Aquatics Fitness Camp to our Outdoor Season. Please check back here on our page for revised dates and times.

Beyond the Basics: Aquatics Fitness Camp.
Fitness at the pool is about more than just swimming laps. Each class will focus on a different element of functional fitness and conditioning utilizing the pool area, aqua fitness equipment, and bodyweight. Exercises will be a blend of land and water based drills.

Classes will run during the lunchtime hour for a week.
Monday, February 6 to Friday, February 10.

Registration closes Thursday, February 9 at 6pm. Registration will be free and available through Eventbrite. Walk-ins will be accepted day of classes as well.

Register at https://www.eventbrite.com/e/beyond-the-basics-aquatics-fitness-camp-tickets-503372630087?aff=ebdshpsearchautocomplete

Henderson Hall Aquatics Program Joint Base Myer - Henderson Hall Joint Base Myer-Henderson Hall MWR Joint Base Myer-Henderson Hall Army Community Service (ACS) Headquarters Marine Corps, Henderson Hall, Headquarters & Service Battalion

01/18/2023

WILD WORKOUT WEDNESDAY
JANUARY 18, 2023

Double Down on the Way Down: 2,000 YARDS
​(Take 10-20 seconds between each swim.)

150 yards: Freestyle
25 Breaststroke , 100 Choice Swim, 25 Breaststroke
25 Backstroke, 100 Choice Swim, 25 Backstroke
25 Butterfly, 100 Choice Swim, 25 Butterfly
2 x 150 Choice Pull (Pull Buoy), 150 Choice Kick (Kickboard), 2 x 150 Freestyle pull (Pull Buoy)
50 Butterfly, 50 Choice Swim, 50 Butterfly
50 Backstroke, 50 Choice Swim, 50 Backstroke
50 Breaststroke, 50 Choice Swim, 50 Breaststroke
150 Freestyle
50 Choice Easy

The Zembiec Pool Facility will be CLOSED Monday January 16th in recognition of Martin Luther King Jr. Day. We will reope...
01/16/2023

The Zembiec Pool Facility will be CLOSED Monday January 16th in recognition of Martin Luther King Jr. Day. We will reopen Tuesday January 17th under regular Hours of Operation.

01/03/2023

It's a New Year and what better way to start than with a swim at the pool. The Zembiec Pool is open for 2023 under our standard Indoor Hours of Operation:

Monday-Friday: 0600-1800
Saturday-Sunday: Closed
Holidays: Closed

Family Swim for Patrons under 15:
Monday-Friday: 0800-1600

12/23/2022

Due to Inlcement Weather in the NCR the Zembiec Pool Facility will be Closing early at 1230 Friday December 23rd, 2022.

With the winter here and the possibility for inclement weather in the National Capitol Region we would like to note our ...
12/21/2022

With the winter here and the possibility for inclement weather in the National Capitol Region we would like to note our closure policy for snow and hazardous weather will generally follow guidance from OPM. We will confirm and announce all weather related closures or delays here on our page as soon as the OPM announcement is made or further guidance from our local Chain of Command is pushed out.

Welcome to opm.gov

12/21/2022

Due to an outage on Base our phones will be unavailable until repairs are complete. For status inquiries the Aquatics Staff can be reached through the messenger function on this page.

12/15/2022

Due to inclement weather in the NCR the Zembiec Pool will open on 2hr delay as per OPM. We looking forward to seeing our patrons at 0800.

12/13/2022

The Zembiec Pool Facility will be CLOSED for the Holidays December 24 - January 02. We will return to our normal Indoor Season Hours of Operation on January 03, 2023.

12/07/2022

The Zembiec Pool will be CLOSED Monday, December 12th in support of a Base event. We will resume normal Hours of Operation Tuesday, December 13th.

11/23/2022

The Zembiec Pool Facility will be CLOSED Thursday November 24th and Friday November 25th in observation of the Thanksgiving Holiday. We wish all of our patrons a restful holiday with their families.

11/15/2022

WILD WORKOUT WEDNESDAY
November 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: (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
1 x 100 yards: Breaststroke Swim
1 x 50 yards: Backstroke Swim
1 x 100 yards: I.M. Swim
25yd Butterfly / 25yd Backstroke / 25yd Breaststroke / 25yd Freestyle

COOL DOWN: (200 YARDS)
1 x 100 yards: I.M. Swim
25yd Butterfly / 25yd Backstroke / 25yd Breaststroke / 25yd Freestyle
1 x 100 yards: Freestyle EASY

😌TOTAL YARDS SWAM: 1,400 YARDS!!!

Henderson Hall Aquatics Program wishes a happy 247th Birthday to  all Marines past and present! Semper Fidelis!
11/09/2022

Henderson Hall Aquatics Program wishes a happy 247th Birthday to all Marines past and present! Semper Fidelis!

The Zembiec Pool Facility Bldg.  #11 will be CLOSED Friday November 11th in observation of Veterans Day.
11/09/2022

The Zembiec Pool Facility Bldg. #11 will be CLOSED Friday November 11th in observation of Veterans Day.

11/07/2022

We are currently preforming some maintenance on the pool's heater so water temperature will be in the mid 70s F for the rest of the week. We are anticipating an average Temp. of 74-76F in the water.

11/02/2022

WILD WORKOUT WEDNESDAY
November 2, 2022

Warm - Up: ( 700 YARDS )
6 x 75 yards: Freestyle , Backstroke, Breaststroke
6 x 25 yards: Freestyle ( Increase speed every 25 yards )
1 x 100 yards: Choice SPRINT Kick (Kickboard)

Main - Set: ( 1,925 YARDS )
4 x 150 yards: 25 freestyle / 100 Backstroke / 25 Breaststroke
1 x 125 yards: Freestyle Kick
4 x 50 yards: 25 Backstroke / 25 Breaststroke
3 x 50 yards: 25 Butterfly / 25 Backstroke
3 x 50 yards: 25 Breastroke / 25 Freestyle
3 x 100 yards: I.M. Swim (Fly, Back, Breast, Free)
4 x 50 yards: Breaststroke & Freestyle Pull ALT. every 50yd. (Pull Buoy)
1 x 100 yards: CHOICE Pull (Pull Buoy) - NO FREESTYLE PULL -
1 x 100 yards: CHOICE Kick (Kickboard) - NO BACKSTROKE KICK -

Cool - Down: ( 925 YARDS)
2 x 75 yards: 25 Butterfly / 25 Backstroke / 25 Breaststroke
2 x 75 yards: 25 Backstroke / 25 Breaststroke / 25 Butterfly
2 x 150 yards: I.M Swim 25 Butterfly / 50 Backstroke/ 50 Breastroke/ 25 Freestyle
1 x 200 yards: Choice Swim Easy (Allow heart rate to go down slowly!)
1 x 50 yards: Breaststroke Swim
1 x 75 yards: Backstroke Pull with Pull Buoy

TOTAL YARDS SWAM: 3,550 YARDS !!!

10/25/2022

The 2022-2023 Indoor Season at the Zembiec Pool Facility is finally here. The Zembiec Pool Facility will open for the season this upcoming Monday, October 31st, 2022, under our Indoor Hours of Operation:

Facility Hours:
Monday-Friday: 0600-1800
Saturday-Sunday: Closed
Holidays: Closed

Family Swim for Patrons under 15:
Monday-Friday: 0800-1600

Please continue to follow us here on our page for more information about our Indoor Season.

08/19/2022

POOL CLOSING 8/19/2022 AT 12PM-7PM
pool closed for chemical adjustment and pool cleaning.

Pool House #: (703) - 693 - 7351

08/09/2022

ATTENTION:
ZEMBIEC POOL WILL REOPEN TODAY 8/9/2022 AT 3:30PM.

Office Number: (703) 693 - 7351

Thank You

08/09/2022

ATTENTION:
Pool will close 1:30pm-2:30pm today (8/9/2022) for Chemical adjustments.

Thank You,

Zembiec Pool

07/14/2022

The pool will be closed for a special event- Back to school splash! -
July 19, 2022
08:00-14:00
Reopen Time: 14:00 - 19:00

Address

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

Opening Hours

Monday 6am - 7pm
Tuesday 6am - 7pm
Wednesday 6am - 7pm
Thursday 6am - 7pm
Friday 6am - 7pm

Telephone

(703) 693-7351

Alerts

Be the first to know and let us send you an email when Henderson Hall Aquatics Program posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Videos

Share

Category

Nearby government services


Comments

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