Background-image
GCY Partners
Greensboro+Aquatic+Center
SPEEDO
YMCA
StrokeView
USA+Swimming+IMX
Speedo+Tip+of+the+week
Follow+GCY+on+Instagram
O%27Halloran+Rehabilitation
Virtual+Club+Championships
North+Carolina+Swimming
GYSSA
Carolina+Sports
Salem Lake Epic Team Dryland Challenge!

Salem Lake Epic Team Dryland Challenge!

Aug 28, 2021 (10:00 AM) - Aug 28, 2021 (12:00 PM)
August, 28 2021

Salem Lake Epic Team Dryland Challenge - Sign-up below so we know who's coming!

EVENT IS THIS SATURDAY!

We plan to do an epic walk/run combo to hopefully travel the entire 7 mile loop (other shorter options below) around beautiful Salem Lake!

We will meet at 10:00am beside the playground in the main gravel parking lot near entrance to the park.  It's not required but WE ENCOURAGE SWIMMING AT SATURDAY MORNING PRACTICES AND REMEMBER EAT SOMETHING BEFORE THIS EVENT, YOU'LL HAVE JUST ENOUGH TIME TO DO IT!  All levels AND parents/masters swimmers are welcomed to attend, as well as friends!  We will have light refreshments afterwards (chocolate milk, sports bar of some type). 

PLEASE BRING WATER BOTTLES!

CLICK HERE FOR ALL INFORMATION INCLUDING DIRECTIONS TO SALEM LAKE

It's a 7 mile loop which we encourage, we suggest going for one of the following distances:

  • 1st Mile Marker = 2 Miles (if you turn around and go back)
    • PACE = 45 min miles to make it under 1 hour, 15 minutes
  • 2nd Mile Marker = 4 Miles (if you turn around and go back)
    • PACE = 22:30 min miles to make it under 1 hour, 30 minutes
  • 3rd Mile Marker = 6 Miles (if you turn around and go back)
    • PACE = 15 min miles to make it under 1 hour, 30 minutes
  • Go past the 3rd Mile Marker = Point of no return, you'll have to do the whole 7 mile loop!!!
    • PACE = 12:51 min miles to make it under 1 hour, 30 minutes

Other:

  • If you decide to BIKE you could do up to 2 loops (14 miles), it's byob, bring your own bike!
  • For an added challenge, do dryland at EVERY mile marker, we suggest PUSH-UPS only, for the 7 mile loop you could do as little as 5 up to 50:
    • 5 = 35 total push-ups
    • 10 = 70 total push-ups
    • 15 = 105 total push-ups
    • 20 = 140 total push-ups
    • 25 = 175 total push-ups
    • 50 = 350 total push-ups (only for the elite of the elite!) 

We will start together, and likely spread out during the walk/run, BUT STAY WITH A BUDDY, AT LEAST ONE OTHER PERSON.  YOU will have the option of walk/run/bike/push-ups/no push-ups etc, keep the time limit in mind, coaches will stay through 12noon at latest!

HOPE TO SEE YOU THERE!

Please sign-up on the weekly sign-up links:  CLICK HERE FOR SATURDAY

 

PS Coach Brad did a test run this weekend (WARNING, LAST MILE IS MOSTLY UPHILL):