BEAR SWIMMING Workout 050819

Strength Wednesday. Warmup- 300 Swim, 200 Pull or Drill, 100 Kick. Pyramid themed sprint sets , incorporating dryland Swimmer based core training exercises. 25 Heads up Free, climbout and perform 10 simultaneous arm/leg points on a 4 second interval. These are on a 1:30 interval. Repeat 6 times. 6 x 50 Butterfly sprints with climb outs and 30 seated flutter kicks on deck. 8 x 100 IM with climbouts and 10 burpees after each 100. Kick Set: Quadruple leg death with 6 wallups in between each round. Pull set: breaststroke Pull 25’s with fins. UW sit-ups x 40.UW running ( 6-12 steps per breath) Board flips ( practicing fast flip turns). 300 warm down. Thank you for Swimming Bear. Upcoming races : Del Valle , Berryessa Open Water 1& 2 mile races. Open now for registration at pacswim.