BEAR SWIMMING Workouts 072319

Long Course Meters AM Workout: 321 or 222 Warmup. Chutes,fins,center snorkels,and drive are all that is required today. 4 x 100 Free #1) Medium w/ 3 beat kick & chute + snorkel. #2) Drill- technique focused.Snorkel only. #3) Sprint- no equipment. #4) Medium recovery w/ snorkel. 3 x 200 IM. #1) Long. #2) Drill ( L,R + double heads down,3&6,br w/ flutter,3&6 or Shark fin.) #3) Sprint for time( fly 4 down breathing pattern, back w/ overkick, Breast w/ lightening fast arms in the extension,overkick the freestyle w/ minimum breath and eyes and fingertip down.) 50 Scull.” Chains“. Diving w/ chains,recovering double chains from the 13 foot then vertical kicking 30 seconds w/ chains over head( 40lbs.),Single and double arm board pull ups x 15(3 sets of 5). Sprint 50,s and 100’s ( Callouts , Grand Prix style from a running start). 300 Warm down. This evenings practice will be a slight variation of the AM set. Pool closes on Thursday for 2 weeks. Enjoy the down time, come back rested : physically and mentally. Thank you for Swimming Bear.