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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
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Operating as usual
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
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 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
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.
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.
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.
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.
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.
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!
The Zembiec Pool Facility Bldg. #11 will be CLOSED Friday November 11th in observation of Veterans Day.
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.
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 !!!
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.
POOL CLOSING 8/19/2022 AT 12PM-7PM
pool closed for chemical adjustment and pool cleaning.
Pool House #: (703) - 693 - 7351
ATTENTION:
ZEMBIEC POOL WILL REOPEN TODAY 8/9/2022 AT 3:30PM.
Office Number: (703) 693 - 7351
Thank You
ATTENTION:
Pool will close 1:30pm-2:30pm today (8/9/2022) for Chemical adjustments.
Thank You,
Zembiec Pool
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
WILD WORKOUT WEDNESDAY
June 8, 2022
Warm - Up: (650 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
3 x 50 yards: Freestyle SPRINT kick
Main - Set: (1,800 YARDS)
1 x 100 yards: Freestyle SPRINT Breath every 3rd stroke
2 x 75 yards:
75 yards Backstroke Kick (Kickboard)
75 yards Backstroke Pull (Pull Buoy)
4 x 50 yards: Freestyle & Breaststroke kicking ALT. every 50yd. (Kickboard)
4 x 50 yards: Breaststroke & Freestyle Pull ALT. every 50yd. (Pull Buoy)
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
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 100 yards: CHOICE Pull (Pull Buoy) - NO FREESTYLE PULL -
1 x 100 yards: CHOICE Kick (Kickboard) - NO BACKSTROKE KICK -
TOTAL YARDS SWAM: 2,650 YARDS!!!
The Zembiec Pool Facility Bldg. #11 is open for Memorial Day usage. Facility Hours of Operation are 0800-1600.
Due to inclement weather in the NCR, we will be canceling the Open House at the Zembiec Pool Facility scheduled for Saturday May 28, 2022. We look forward to seeing all our Patrons Memorial Day Monday under our Outdoor Season Holiday Hours; 0800-1600.
WILD WORKOUT WEDNESDAY
May 25, 2022
Warm - Up: (600 YARDS)
3 x 50 yards: Freestyle SPRINT kick
4 x 50 yards: I.M. Swim
Butterfly/Backstroke/Breaststroke/Freestyle
1 x 100 yards: Breaststroke Drill:
2 Breaststroke kick for 1 Breaststroke pull
2 x 75 yards: I.M. Pull w Pull Buoy
1st, 75 yd: Butterfly/Backstroke/Breaststroke
2nd, 75 yd: Breaststroke/Freestyle/Butterfly
Main - Set: (900 YARDS)
1 x 200 yards:
50yd Butterfly / 100yd Backstroke / 50yd Breaststroke Kick
1 x 200 yards:
100yd Backstroke Pull (Pull Buoy) / 100yd Breaststroke Pull (Pull Buoy)
1 x 200 yards:
50yd Backstroke / 100yd Breaststroke / 50yd Freestyle Kick
12 x 25 yards: Swim , Kick , Pull
# 1 - 6: Freestyle (Swim , Kick , Pull)
#7 - 12: Backstroke (Swim , Kick , Pull)
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: 25 yd Butterfly Kick & 25 yd Backstroke Kick
2nd Set: 25 yd Backstroke Kick & 25 yd Breaststroke Kick
3rd Set: 25 yd Breaststroke Kick & 25 yd Freestyle Kick
TOTAL YARDS SWAM: 1 , 850 YARDS!!!
Happy birthday to our colleagues in the NOAA Commissioned Corps. Bravo Zulu on 105 years of service to the nation!
Due to inclement weather in the NCR, the Zembiec Pool Facility will be CLOSED for the remainder of the day effective 1630 Monday, May 16th.
WILD WORKOUT WEDNESDAY
May 11, 2022
Warm - Up: ( 600 YARDS)
12 x 25 yards: Freestyle Swim (SPRINT LAST 100 YARDS)
8 x 25 yards: Choice kick w/ Kickboard
4 x 25 yards: Freestyle Pull w/ PullBuoy ( No Kicking)
Main - Set: ( 1,250 YARDS)
8 x 25 yards: -HYPOXIC- Freestyle Swim, Breathing Every 3rd, 5th, 7th & 9th strokes by 25yd & REPEAT.
1 x 100 yards: I.M. Swim (Butterfly, Backstroke, Breaststroke, Freestyle)
3 x 50yd: Freestyle Drill:
3 strokes with 6-kicks on your side while breathing and then switch
2 x 50 yards: Breaststroke Drill:
2 Breaststroke kicks for 1 Breaststroke Pull
1 x 100 yards: CHOICE Pull (Pull Buoy) - NO FREESTYLE PULL -
1 x 100 yards: CHOICE Kick (Kickboard) - NO BACKSTROKE KICK
12 x 25 yards: Swim , Kick , Pull
# 1 - 6: Freestyle (Swim , Kick , Pull)
#7 - 12: Backstroke (Swim , Kick , Pull)
DRY LAND WORKOUT: 1 - MINUTE PLANK
DRY LAND WORKOUT: 50 - 100 SIT UP
DRY LAND WORKOUT: 20 BURPEES
1 x 100 yards: Backstroke kick with medicine ball (Ask Lifeguard for ball)
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: 2,250 YARDS!!
UNIT TRAINING POLICY UPDATE: Effective for the 2022 Outdoor Season all group and unit training requires a Unit Training Reservation form approved by the Aquatics Program Management a minimum of five days prior to training. Please see the Duty Manager at the Zembiec Pool Facility for details and contact information to submit your training request.
The Zembiec Pool will open for the 2022 Outdoor Season this upcoming Monday May 9th, 2020 under our outdoor Hours of Operation:
Facility Hours:
Monday-Friday: 0600-1900
Saturday-Sunday: Closed
Holidays: 0800-1600
Family Swim for Patrons under 15:
Monday-Friday: 0800-1700
Holidays: 0800-1600
Follow us here on our page for more events, classes, and programs for the Summer '22 Season.
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!!
Photos from MCCS Henderson Hall's post
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.
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 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.
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
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.
1555 Southgate Road, Building #11 Zembiec Pool
Arlington, VA
22214
| Monday | 6am - 7pm |
| Tuesday | 6am - 7pm |
| Wednesday | 6am - 7pm |
| Thursday | 6am - 7pm |
| Friday | 6am - 7pm |
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Thank you all for your patience while our filtration system is down! In the meantime, try this dryland "swimming" core exercise! Lay face down on a mat or flat surface, with arms outstretched. Keep your hands and arms straight throughout the exercise. Raise your hand and legs 4-5 inches off the ground. Pulse arms and legs in swimming motion. Keep your fingers crossed for a speedy reopen! 🏊♀️
It's been a long road but it's finally pool refill day!!! We still have a ways to go to get the Zembiec Pool ready for lap swimming but we've passed the first huddle. Our Aquatics Staff are working hard to finish the last bits of maintenance, chemical treatments, and safety inspections over next few weeks. Once done we'll be able to select an opening date. We hope all of our patrons have a lovely Thanksgiving with their friends and family and look forward to seeing you soon!
Andrew Rader US Army Health Clinic (ARUSAHC)
Carpenter RoadJoint Base Myer - Henderson Hall
Lee Avenue, Fort Myer
Andrew Rader US Army Health Clinic (ARUSAHC)
Carpenter Road