We jogged 2 laps and stretched out for warm-ups.
Coach then got us to do wall-sits. Coach stated that everyone needed to at least hold the position for 30 seconds, and then that at least one person must hold it for 3 minutes. As the clocked started ticking, 30s, 1min, 1:30, 2mins passed by and not a single one of the 17 paddlers dropped. Everyone held strong position. At the 3 minute count, the majority of the team let out a huge sigh and stood up. Brian H. held on for about 10 more seconds before opting out. Mindy stayed for another 2 minutes, holding the wall-sit for a total of 5 minutes. SDB is getting undeniably stronger. We must keep working harder and harder.
Next, it was the usual core workout. Coach believes that a strong core is the basis for all other workouts and physical activities. Therefore, it is always a large part of the workout. Today, we held two sets of side bridges (L&R) and planks for 1 full minute and did 40 crunches.
The majority of the workout was the timed mile. Everyone started off together and Abaho was the one who took off from the start. He led the pack while Patrick and a few other of the speedy ones on the team tried to follow the trailblazer. The majority of the paddlers looped around at around 1:56, 3:56, 6:08, and finished at around 8:30.
The timed mile times were between 5:41 and 9:53. It is important to note that everyone is running on the third lane due to the blockers in the smaller lanes. Therefore, it's a significant distance more than 1600m.
To end practice, we did a sort of hand to elbow activity that required good timing.
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