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Wednesday, June 10

June 10, 2020- Famous Birthdays on June 10th include Hattie McDaniel (first African American to win an Oscar), Prince Phillip (turns 99!), and Judy Garland and in 1845 Andrew Jackson's parrot was removed from his funeral for swearing!

1: Today's one sentence prompt is: To me, motivation looks like... 

2: Today's #PASADailyChallenge! is the #PASAMakeYourBedChallenge! Choose a side! Is making your bed the first step in a productive day or is it trapping bugs in your bed? Take stand and then let us know with a picture of your decision! Make sure that you tag @PASADKS and @PaloAltoStanfordAquatics in your post and we will let you know the results!

3: Upcoming Events:
Wednesday and Friday (4-5pm): Virtual Dryland with EverAthlete Performance. 
Wednesday (5:15-6:15pm): Coach Bruce Inspirational Talk
Friday (5-6pm): Team Bonding Event 
Saturday (8-9am): Team Breakfast

4: Water Workout: As we have said in previous emails, the coaches are doing everything to move the process forward and we are asking our PASA family to be patient. We are letting you know the information as soon as we know it. 
Warm Up:
200 Fr, 100 back, 100 IM
200 Fr, 100 breast, 100 IM
200 Fr, 100 IM, 100 Kick
Main Set
8x 25 @15sr
O- Underwater dolphin kick

E- Back kick long legs
1x200 Free 
8x 25 @15sr
O- Underwater dolphin kick

E- Back kick long legs
2x200 Free @10 sr Faster
8x 25 @15sr
O- Underwater dolphin kick

E- Back kick long legs
3x200 Free @ 15sr Much Faster
100 easy

5: Land Workout:
* please note that we do have virtual dryland with Everathlete Performace from 4-5pm.
3 rounds:
30 Jumping Jacks
20 Air Squats
10 Lunge Jumps
Push Ups with Rotation 
15 Glute Bridge with 2s hold
25 Full Range Sit Ups

Main Set: 3-5 rounds
12 steps overhead (use your gallon jug or weight) walking lunges weight in right hand
10 single arm overhead squats (right)
8 burpees
12 steps overhead (use your gallon jug or weight) walking lunges weight in right hand
10 single arm overhead squats (left)
8 burpees

Have a great day!