BEAR SWIMMING Workout 022615

Dynamic and static stretching. Warmup : 200 Swim choice, 4 x 25 free on the 30. 4 x 50 variable kick on the 1:00. Wind: 200 breathe control (5,7,9,11 pattern). 150 free with underwater flipturns. Energy: 12 x 50 Sprint freestyle (3 groups of 4) descending within each group. Depth : 4 x 25 Skimmers( skimming the bottom by dolphin kicking in the missile position). Bottom board: 4x Kick the board to the bottom......hold it against the bottom of the pool by kicking with Maximum effort for 20 seconds(depth can vary from 8 to 13 feet). Faster: 6 x 50 sprint, pitting a faster swimmer against a slower one using specific timing to ensure a fair finish. Swim Aids: We will perform a series of pulling and swimming exercises utilizing Chutes,Chains,bands and each other to create resistance or add speed. 150 short axis drill.200 Kick on side(50 l, 50 R,50 L, 50 R side). 2 x 50 free with one leg up and out of water. 300 warm down.

BEAR SWIMMING Workout 022515

Dynamic stretching on deck. Warmup : 200 Swim choice, 4 x 50 Kick,200 pull. 300 kick long axis. Main set: 12 x 100 (3 groups of 4) . #1 Butterfly,free, free, butterfly. #2 Fly, free,fly,free. #3 Free,fly,free,fly. # 4 Free, fly,fly,free. Then repeat with Backstroke,and breaststroke. 4 x 25 Heads up fist free. 200 Hypoxic (5,7,9,11) freestyle. 300 warm down.

BEAR SWIMMING Workout 022315

Light Stretch and Dryland core strengthening. Warmup : 200 Swim choice, 150 Kick(left side 50.Right side 50, 50 on back),4 x 50 sprint,150 drill. Today is 200 day ! 3 x 200: 200 IM, 200 free,200 back. 4 x 50 variable kick sprints. 8 x 25 Freestyle(odds fist free). 2 x75 plus 50 Kick of Stroke. 12 x 25 in and outs freestyle. 200 warm down. Rest intervals to be determined by group.Practice times are 5:30 to 7:00 pm. Thank you

BEAR SWIMMING Workout 021815

Stretching and light Dryland core strengthening. Warmup: 2 x 150 choice,2 x 100 kick,3 x 100 pull long axis. Main set: 5 x 125 as follows: 25 swim stroke(Butterfly),then 100 freestyle.#2 : 50 Stroke,75 swim free.#3 : 75 Stroke,50 free. #4 : 100 Stroke,25 free. # 5 : 125 stroke. Short axis drill set: 4 x 100. 4 x 50 Variable kicking.200 hypoxic. 200 warm down.

BEAR SWIMMING Workout 021215

Light dynamic stretching. Warmup : 6 x 50 stroke order less fly. Kick set : 4 x 125 variables. Main set : Pyramid: 25 Fly, 50 Back,75 Breast ,100 free,(5 second rest intervals). 200 IM, 300 KDS rimo,400 IM swim drill x 25, 200 Kick on side alternating by 50,100 one arm free,75 Fly drill,50 v -sit scull,25 heads up fist free. warm down.

BEAR SWIMMING Workout 021115

Stretching and Light Dryland. Simple set today: 50 x 50 seniors,30 x 50 Juniors. (By sets of ten) : 1 st 10 Kick, 2nd 10 Swim,3rd 10 drill. 2 x 50 Free,then Breast,Then Backstroke and Butterfly on a tight interval(5 seconds rest). Kicks,Drills and Swim are all stroke order in pairs. 200 warm down. Seniors x 10 : Kick,Swim,Drill,Kick,Swim.

BEAR SWIMMING Workout 020915

Stretching and dryland training from 5:30 to 6:00 . Aquatic warmup 300 swim choice. 4 x (50 kick/drill(fly),75 Kick,drill,Kick(fly), 125 Swim double Fly. Repeat through all 4 strokes. 10 x 50 (burst,build,easy,fast,build) x 2. 200 short axis drill combo. 150 w/ underwater flips. 200 warm down.

BEAR SWIMMING Workout 020515

Light warmup: Med balls,Jumping Jacks, ect... Aquatic Warmup : 12 x 50 (Alternating Swim and Kick by 50),all long axis. Pull set: 3 x 100 descend freestyle. Main set : LQS - Timed distance swim for February ( 20 0r 30 Min.). Drill set : 2 x 125 3 stroke ,6 kick long axis. 200 BC free. 300 warm down. Note : NEXT MONDAY- POOL IS CLOSED FOR PRESIDENTS DAY 2/16/15 NO PRACTICE ON THAT DAY. STARTING NEXT WEEK : 5:30 - 7:00 Mon,Wed.Fri. Thank you

BEAR SWIMMING Workout 020215

Today we have a simple 3k day. 300 Swim-choice. We will then move into a Kick set : 5 x 200 (Dolphin,Flutter,Breaststroke kick,flutter,Dolphin) swam by 200 on R side for 50,L side for 50,50 on back,50 on front. Breastroke alternates front and back. 10 x 100 (easy,med.,fast,med.,easy) + (fast,med.,easy,med.,fast)by 50. 8 x 50 Callouts(for stroke) on the 1:00. 150 drill backstroke,150 warm down.