BEAR Swimming Long Course Workout 072021

Battle ropes, Speed rope , Red band circuit for dynamic dryland warmup : 3x -1 minute per station, 10 minute total time. Aquatic Warmup: 123 Reverse pattern from our normal warmup; 100 Kick , 200 long axis pull, 300 choice swim( at this point the hips are warmed up enough to incorporate some breaststroke. 5x 100's free - descending interval. 2x Swim/drill 100's . 2x 100's short axis fly , breast, 2 x 100 long axis free/ back .100's with drag chute, 100's with chains, Swim of Wars, Kick of Wars, Board surfing, board flips ( to learn fast flip turns). Board sprints at the bottom . 100 races for time. Warm down, breakfast at Sukies.