BEAR SWIMMING Workout 091919

Team Stretching & explanation of today’s Main set. Warmup: 321 or 222, as long as it equals 600 and is done relatively quickly. Dives ( the 3 components of a great dive),Underwaters and breakouts. All stroke focus. Practice will run “Clinic” style. Of course there will be one challenge swim: T-10 for 10 & unders,T-15 for blues,T-20 IMa thon for Seniors.300 Drill,200 warm down. ANNOUNCEMENT: Next Friday Afternoon;Hill repeats. This is only for the serious swimmer, but not limited to our Senior group. Required:Trail running shoes( w/ aggressive tread),bottle of water( recommend 16-24oz.).We will depart from Bear Creek rd. on a private “sign in “ trail. We will then enjoy a light scenic jog to the location of our “ Hill Repeats”(affectionately called the Matterhorn). Upon completion of X number of Hill Sprints , we will jog back and the trip should be about an hour and a half with a total distance of 4.5 miles( same duration as a usual practice). Please RSVP in advance. Hill repeats are nothing new to Bear,Strawberry Canyons “ Cardiac Hill” was always the former location used during Hell Week. Hills build Strength.Strentgh helps significantly in starts and turns,as well as other areas. Thank you for Swimming Bear.