BEAR SWIMMING WORKOUT 042017.

Thursday April 20th ( Thursday) we will meet at Richmond Swim Center (RSC),There is a swim cost of $3.00 I believe. 5:30-7:00 pm . Our Olympic sized facility should be open by 04/23/2017 (CCC). Monday's dryland was fun and challenging. It was Our version of tough cross training. We circled and wove our way through the hilly campus approaching each of the sites built in obstacles and opportunities. First was the Cardiac bark hill .....6 rounds with high knees on a slippery tan bark slope, one tumble was taken. Second was building box jumps with the goal to match ones naval. Almost completed 5 rounds. The whole course is ran from obstacle to obstacle. Thirdly we hit 6 rounds of stairs..... followed by more box jumps. The Ab station was hanging knee lifts ( we call them iron crosses because they are usually performed behind the steel bleachers), these were particularly tough utilizing the balustrades stainless steel cable for grip.We pushed on to the soft track surface where we raced,ran forwards and backwards while the Comets stretched in the center field. The course took around 1 hour,and aerobicly was similar to one of our swim workouts. Well done. Now for Wednesday's set : warm up 321. 4 x 250 bubble IM's ,100 yard rotating bubbles. 50 scull. 3 x 150 kick swim by 50 ( fly,back,breast) 50 v sit scull. 200 yard short axis drill set.shooters/ skimmers x 25 (4 rounds). Scull 50. 12 x 25 (3 free, one stroke).250 warm down (50 choice drill,100 swim,50 SLOW).All intervals maximum 10 seconds rest.senior pace :1:10 100 free base. Juniors : 1:30 100 free base. Blue/Gold : 2:00. 100 free base.