BEAR SWIMMING Workout #828 072219

Hello Bear Swimmers and Parents. San Ramon hosted a great meet this weekend. We were even invited to a have a meeting of the minds with SRVA’s Olympian and Head Coach Rich Thornton ( Son of 33 year Cal legend Nort) during the races. Swapping stories and exchanging training techniques. Good times to be had by all. Today’s warmup options: 321 or 222 Swim,Pull or Drill, then kick. It is Motivation Monday so let’s get the sets done with internal grit. 12 x 50 ( 4 groups of 3 each with a different focus). Tight intervals. 6 x 50 Sprint Kick on the minute. 50 Scull. 500 for time. 50 easy. 3 x 200 “Stroke sandwiches”-50 Free, 100 Sprint Stroke,50 Free. Wallups x 18 ( 3 sets of 6). 200 IM drill,100 IM long, 50 IM for fun. 200 warm down. Today each and every swimmer will complete their USA swim reg. ( if not already done). Parents: If not already done; please bring a check for $73.00 payable to Pacific Swimming. This is s requirement that must be fulfilled to participate on the Team. Every Swimmer should have Deck Pass and be familiar with USA Swimmings nutritional recommendations. Thank you for Swimming Bear.