THIS WEEK IN TRI CLUB (November 22-28) and GFC WEEK 7 ROLL CALL!

Apologies for getting this out a bit late, but hopefully any of you that
were planning to swim were aware that there was a workout tonight and you
were able to join! This week we have a holiday week shortened workout
calendar, a Turkey Day club event, an update to our evening swim workouts
schedule, and our weekly Gator Fitness Challenge roll call!

**Let's start with swim workouts... We have an update to our weeknight swim
schedule... **As announced with the release of our October-December weekly
workouts calendar, our Wednesday evening swims ended last week. But,
thanks to Meghan Johnson, the SVY's Aquatics Director, **we now have two
lanes reserved for Thursday nights starting next week (first date is
December 2)! ** This will stay in effect through February and then in
March we'll transition back to Wednesday nights. Note that the balance
of our swim schedule stays as is, so here is the full December-February
swim workout schedule...

Mondays 7pm-8pm (coached)
Tuesdays 10:15am-11:15am (coached)
Thursdays 10:15am-11:15am (coached)
NEW: Thursdays 7:15pm-8:15pm (coached)
Sundays 11:15am-12:15pm (uncoached)

This week's Gator Fitness Challenge "Roll Call" covers week 7 (November
15-21) that ended yesterday. If you completed any of the three challenges
for either week, please post a comment...

"SBR" if you completed the Swim/Bike/Run Challenge (30 minutes of
each) AND/OR...
"SCF" if you completed the Strength/Core/Flexibility Challenge (30
minutes total of any combination) AND/OR...
"Plank" if you completed the progressive Plank Challenge that started
in week 1 at 15 seconds then has increased 15 seconds each week with last
week's plank being 1 minute, 30 seconds (this week's challenge is 1 minute,
45 seconds).
**"All 3" **if you were a week 4 superstar and completed all 3 challenges!

We also welcome more creative responses!

Also, this serves as your "This Week in Tri Club" post with a rundown of
the week's club activities that include a handful of workout options and a
club event...

Here's what is on this week's schedule...

Monday 11/22, 7:00pm-8:00pm, Spring Valley YMCA Indoor Lap Pool (lanes
1-4): Swim workout coached by Dre Barber
Tuesday 11/23, 10:15am-11:15am, Spring Valley YMCA Indoor Lap Pool
(lanes 5-6): Swim workout coached by Don Schlichtmann
**Tuesday 11/23, 7:15pm-8:30pm, Spring Valley YMCA Cycling Studio:
Spin/Strength workout **coached by Logan Washburn
Wednesday 11/24, 6pm: Run workout coached by Karen Dunn ... Watch for
an "Event" coming soon!
Thursday 11/25, 9am: Spring Valley YMCA's "Gobble Wobble 5K"
(Royersford)... If you aren't running, c'mon out to the Pope John Paul II
High School cross country course and cheer on our Gator runners!
Sunday 11/28, 11:15am-12:15pm, Spring Valley YMCA, Indoor Lap Pool
(lanes 3-6): Uncoached group swim workout

Have a great week! 🐊

# **THIS WEEK IN TRI CLUB (November 22-28) and GFC WEEK 7 ROLL CALL!** Apologies for getting this out a bit late, but hopefully any of you that were planning to swim were aware that there was a workout tonight and you were able to join! This week we have a holiday week shortened workout calendar, a Turkey Day club event, an update to our evening swim workouts schedule, and our weekly Gator Fitness Challenge roll call! **Let's start with swim workouts... We have an update to our weeknight swim schedule... **As announced with the release of our October-December weekly workouts calendar, our **Wednesday evening swims ended last week.** But, thanks to Meghan Johnson, the SVY's Aquatics Director, **we now have two lanes reserved for Thursday nights starting next week (first date is December 2)! ** **This will stay in effect through February and then in March we'll transition back to Wednesday nights.** Note that the balance of our swim schedule stays as is, so here is the full **December-February swim workout schedule...** * **Mondays 7pm-8pm (coached)** * **Tuesdays 10:15am-11:15am (coached)** * **Thursdays 10:15am-11:15am (coached)** * **NEW: Thursdays 7:15pm-8:15pm (coached)** * **Sundays 11:15am-12:15pm (uncoached)** **This week's Gator Fitness Challenge "Roll Call" covers week 7 (November 15-21) that ended yesterday. If you completed any of the three challenges for either week, please post a comment...** * **"SBR"** if you completed the Swim/Bike/Run Challenge (30 minutes of each) AND/OR... * **"SCF"** if you completed the Strength/Core/Flexibility Challenge (30 minutes total of any combination) AND/OR... * **"Plank"** if you completed the progressive Plank Challenge that started in week 1 at 15 seconds then has increased 15 seconds each week with last week's plank being 1 minute, 30 seconds (this week's challenge is 1 minute, 45 seconds). * **"All 3" **if you were a week 4 superstar and completed all 3 challenges! We also welcome more creative responses! Also, this serves as your "This Week in Tri Club" post with a rundown of the week's club activities that include a handful of workout options and a club event... **Here's what is on this week's schedule...** * **Monday 11/22, 7:00pm-8:00pm, Spring Valley YMCA Indoor Lap Pool (lanes 1-4): Swim workout** coached by Dre Barber * **Tuesday 11/23, 10:15am-11:15am, Spring Valley YMCA Indoor Lap Pool (lanes 5-6): Swim workout** coached by Don Schlichtmann * **Tuesday 11/23, 7:15pm-8:30pm, Spring Valley YMCA Cycling Studio: Spin/Strength workout **coached by Logan Washburn * **Wednesday 11/24, 6pm: Run workout** coached by Karen Dunn ... Watch for an "Event" coming soon! * **Thursday 11/25, 9am: Spring Valley YMCA's "Gobble Wobble 5K" (Royersford)...** If you aren't running, c'mon out to the Pope John Paul II High School cross country course and cheer on our Gator runners! * **Sunday 11/28, 11:15am-12:15pm, Spring Valley YMCA, Indoor Lap Pool (lanes 3-6): Uncoached group swim workout** **Have a great week! 🐊**