ALBANY MASTERS / BEAR Workout 09/14/17.

Welcome to the Bear Blog, I am glad to share a bit of knowledge and enthusiasm with my adult teammates The Albany Masters Swim Team.Todays set is pretty straight forward.Warmup and warm down have some variable components. The workout is broken into 3 main parts : 1) Drill segment, 2) High Intensity Interval training, 3) Super Kick set. 1) Drills : 100 Fly( L,R,Double no breath)high hips,soft hands,spinal alignment). 100 Breast (2 kicks per glide, working on heel speed and spinal alignment). 150 Flutter Fly or Fist Fly ( flutter divorces legs from the stroke,fists allow you to feel the water with your forearm and really finish it). 150 Breast stroke with flutter kick( fun and guaranteed to straighten you out.concentrate on building kick into catch phase and lightening it during glide phase. Scoop and shoot. Feel like someone is pulling you forward by your hair.tuck chin,no head bobbing). Swim set : 3 x (4 x 100 descend). First group freestyle,2nd IM,3rd Freestyle with an ascending rest interval and deeply descending times.( more rest equals faster 100's on this one). Looking for 5 + second drops. Kick set : 10 x 50 on the 50( flutter or dolphin), ( or challenging and uncomfortable interval). 2 x 50 Overkick freestyle.2 x 50 one leg up freestyle( double your kick cadence with the leg in the water). 4 x 25 Shooters or Skimmers underwater 5th stroke Lochte inspired.Warm down 200 Breast stroke. Congratulations for completing ONE of my almost 700 posted workouts ! I used to train for months in preparation for the one hour US Postal swim (4050 yds) , It always made distance feel miserable. I now train for Open Water Swims and distance is far from miserable. Open Water offers many things the pool doesn't. I highly recommend coming out with the KC Coliforms for a Bay Swim. Like Masters,there is a fantastic group of people who share the passion and really help make it a memorable experience. I will use this workout for Bear tonight as well,I will stretch it and amplify it to fit the kids needs. Thank you