BEAR SWIMMINIG / PVHS Workout #717 022618

Hello, my apologies for not posting this weeks workouts. In a nutshell it went like this: Monday had a drill focus,Tuesday was 200 themed.Wednesday we went through dive progressions as outlined by USA Swimming,and had some great block starts.Thursday was 50 day with an emphasis on interval training. Report on Spash & Dash Meet Feb. 17 : Coach Pat came in just a half second shy of "A" times in 50 Butterfly and 50 Freestyle. Yes,U.S. Masters has motivational times just like our age groupers. The races came naturally and I did not have to practice racing starts,since I had been working on them all week. Thanks to our strong training group for "casually" preparing me for the race. Each and every practice is swam by me,and often modified and used in Masters practice or slowed down , and diluted a bit for use with beginner swimmers . On another note,I am proud to announce that Bear has a ton of new equipment: Boards,speed buoys,ankle buoys,center snorkels,fins and more. Be sure to return equipment to its proper location . MONDAYS SET : 222 Warmup( 200 choice swim,200 drill or pull long axis,200 kick choice). 100 Breaststroke drill(2 kicks per glide).150 Breast stroke Kick (3 down,then scoop and dive with a breathe). Davis/Bear Mile : Odds IM order by 50,Evens are free. 11 laps to 1 equals 1650 yds. 275 IM,250 free,225 IM,200 free,175 IM,150 free,ect...... 50 easy or scull. 100 Fly drill (L,R,Double arm no breathe). 100 freestyle "dead arm" rotational drill breathing opposite the stroke arm only. 150 dolphin kick on back with 6-12 underwater kicks before surfacing. 300 Pull (100 free,100 back,100 free). 10 x 50 Sprints with flyover starts ( relay style). Warmdown 200- 300 yds.