BEAR SWIMMING LONG COURSE Workout 071718

Good Morning , we will warm up with a standard 321. 100 IM( switch strokes midway). 100 IM Drill . 200 IM Swim at 80%. 50 Meter v sit Scull. 500 free (100 easy,100 fast....). Dave Salo In & Outs ( 3 variations, 3rd stripe 17 sec., 2nd stripe 12 seconds, 1 st stripe & back 10 seconds). 100 shark fin freestyle( 50@ 12 kick switch/50@6 kick switch). Timed 50’s from the blocks, and duals/ races. Warm down. Thank you for Swimming Bear ! Team breakfast Thursday after morning practice. Please send your swimmer with enough money for breakfast,tax and tip. ($20 usually is enough).