BEAR SWIMMING Workout 012317

Welcome to Bears first Workout of 2017, and blogged workout # 594. Today's set is a type of "refresher" set, that will touch on all strokes and allow everyone to regain their "feel" for the water. USA Swimming recommends increasing work intensity by 10 percent per week when restarting after break which is a model I adhere to. We will start with Dynamic stretching and light dryland core strengthening. Warmup: 321. 300 Swim choice,200 Pull,100 Kick. Today's set "SKIDS": Swim 4 x 100 freestyle descend 1-3 ,make #4 a hybrid. 50 V Sit scull. Kick 6 x 75 build the odds with flutter, short axis choice kick medium pace on the evens.50 heads up front scull. IM : 3 x 100 ( focus on swimming one stroke smooth and fast), for example IM #1 smooth,fast fly,#2 smooth fast Backstroke,ect.. 50 piston kick with mid scull.Drill 4 x 100 Odds Long axis combo,Evens short axis combo.50 choice scull. Sprint 12 x 50 "Callouts" , these may be stroke,kick,a combination of the two or UW Missiles,ect.. 2,800 yards. Intervals will be appropriate to ability. See you on deck .