BEAR SWIMMING Workout 011818. # 701

Dynamic stretching and light Dryland core strengthening.300 yard choice warmup. 400 IM Fist Swim. 4 x 100 ( freestyle based) 1)alternating one arm by 25. 2) odds heads up. 3)dead arm rotation drill( hide breath and take 3-4 strokes in between breath).4)3 up/ 8 down( still and straight heads up,no breath for 8 strokes,feel the speed variations). 400 Long Axis Pull (at least 100 on back). 4x 100 IM. 1) Swim (breath pattern for fly 2/1) 2) drill.3)Swim(tougher fly breathing pattern 3/1). 4) drill( different drills than before). 400 IM Kick ( Breast ; 3 down then light scull and forward lunge to 3 more kicks down).4 x 100 IM Order ( may do drill or kick sandwiches to make it easier). 400 IM Sandwich (100 free,200 IM, 100 free).4 x 100 stroke kick sandwiches.Swim,kick,kick,swim by 100 of stroke. Warm down. Thank you for swimming BEAR. I am working on the open water schedule and will have to see how many of these events allow age groupers...... but for now here is the proposed Open Water Schedule for 2018 : Spring Lake - May , Berryessa,and Del Valle - June, Santa Cruz - July, Donner - August, Kellar Cove - September.