BEAR SWIMMING Workout 092914

Stretching-Dynamic and Static. 222 warmup - 200 Swim, 200 Pull, 200 Kick. Today is Stroke Monday -Stroke = Breast. 4 x 100 (25 Back,50 Breast,25 free). 6 x 75 Kick ( 3x flutter,breast,flutter+3x breast,flutter,breast). 4 x 50 breaststroke drills (heels to hands on front,heels to hands on back,2 kick per glide,one stroke breast+one stroke fly).2 x 200 IM (#1 is Swim,#2 is drill). 2 x 150 w/ underwater flips. 12 x 25 Freestyle.6 x 25 variables. 200 warm down.

BEAR SWIMMING Workout 092414

We will start with stretching and light dryland core strengthening. Opening Swim : SKIPS -Swim 200,Kick 200, 200 IM ,200 pull,100 scull. Speed Wednesday will consist of several high intensity Sprint sets with minimum rest. 4 x 25 Sprint freestyle ,100 IM drill.6 x 50 Sprint(3 fly,3 free) 200 kick(dolphin on back). 8 x 100 Freestyle on 1:30 interval,300 pull. 10 x 12.5 Breakouts- stroke to be called out. 150 free / underwater flips,200 warm down.

BEAR SWIMMING Workout 091814

Light stretching. 400 warmup : 75 swim+25 Kick X 4. We are working on Starts and turns,as well as swimming meet events. 12 x 25 Bursts.12 x 50 Builds. 6 x 50 variables. 4 x 125 Kick ( easy,fast,medium,easy,fast).4 x 50 overkicks.4 x 50 drills. 6 x 100 IM working on perfect turns. 300 warm down.

BEAR SWIMMING Workout 091014

Extended stretching and dryland. "Speed Wednesday" . 300 warmup swim. 20 x 50 (4 groups of 5-descending by group) all free. 6 x 50 Kick (alt. dolphin and flutter). 12 x 25 - 4 Free, 4 hybrid, 4 fly, interval to be decided. 200 Kick with 12 - 18 dolphin kicks underwater off each wall. 3 x 100 drill long axis. 3 x 100 drill short axis. 150 free(50 head down,50 head up,50 down). 200 warm down.

BEAR SWIMMING Workout 090814 "dedicated to Coach Emery"

Light Stretching and some dryland work. 321 warmup-300 swim,200 pull,100 kick . Today is STROKE Monday,we will focus on the IM today. 4 x 100 build IM - 1st 100 is standard,2nd 100 is fly,fly,back,breast.3rd 100 fly,fly,fly,back.4th 100 is all fly. Repeat with each stroke with a 100 IM kick on your back in between each 4x100's.2 x 75 of Coley Stickels butterfly drills(5 underwater dolphin kicks,then one stroke head down and one stroke with a breath then repeat). Whacky IM drills....... 50 IM, butterfree,slow arm fly,breast with flutter,ect(8 x 50). 150 free with underwater flips.50 v sit scull. 200 warm down. Todays set is dedicated to Emery Weed who's impact on our small swim community was great.

BEAR SWIMMING Workout 090414

Stretching and light dryland training. STRENGTH THURSDAY. 300 warmup(choice). Counsilman leaps for measurements. Sprints with activities in between. Understanding power as it applies to your particular swimming. 10 x 50 Kick sprints on the minute. 300 hypoxic,200 warm down.

BEAR SWIMMING Workout 090314

Stretching and light dryland training. short warmup of 300 yards. The main set will consist of 25 x 100's freestyle . We will do them in groups of 5 ,with a 100 Kick after the fifth of each set. Interval to be determined. 300 warm down.