LAST PRACTICE until Wednesday August 19th

Dynamic stretching followed by 12 x 50 warmup: drill down,swim back. "Call a Set" -Each swimmer will get an opportunity to designate up to a 200 yard set. Kick set : 4 x 125 odds dolphin,evens flutter. Endless relay.300 kds rimo. 300 warm down Light refreshments after practice. We will be going on a Bear bike ride during break. Thank you

BEAR SWIMMING Workout 072215

Dynamic stretching prior to getting in. 321 Warmup 300 choice swim,200 Pull, 100 kick. Main set: 4 x 250 : 50 Stroke kick straight into a 200 Stroke (#1 is 50 dolphin kick into 200 fly swim)....ect. 50 easy Kick set : Kick sprint relays (10 minutes). 4 x 75 (odds build,evens fast,easy,fast). 300 BC with a pattern you can maintain ie: 3,5,7,9. 50 scull.2 x 100 free warm down.

BEAR SWIMMING Workout 071615 NO SWIMMING 7/23/2015 to 8/19/2015

Dynamic stretching followed by dryland core strengthening. Warmup : 321 300 Swim, 200 pull, 100 kick. 4 x 75 Freestyle (med,fast,med) (fast,med.,fast) ect.. 400 IM for time. 50 easy. 100 scull(4 variations) . 200 fashion model kicking. 100 Backstroke drill followed by 2 x 100 Back. 100 Breaststroke drill,followed by 2 x 100 breaststroke. 300 kds rimo. 12 x 25 with climbouts and dryland excercise. 300 warm down. Remember: No practice from 7-23 to 8/19 2015 due to pool closure.

BEAR SWIMMING Workout 071515

Dynamic stretching prior to getting in the water. Warmup : 12 x 50 RIMO -drill down,swim back. 200 "Fashion model" kicking on back. 200 Kick on side.(both flutter). Coley Stickels Butterfly drills: 4 x 50. 200 Backstroke swim,200 Breaststroke with nice glides. 12 x 50 "Callouts" . 150 free w/ underwater flips. 2 x 25 free w/ one leg up in the air. 2 x 25 Piston kick w/ sculling arms. 400 IM. 200 IM drill. 300 pull(100 med,100 fast,100 med.). 200 warm down

BEAR SWIMMING Workout 071315

Dynamic stretching and quick dryland core strengthening. Warmup : 321 300 swim choice, 200 pull, 100 kick. Main set : 6 x 150 freestyle , #1) smooth #2) 100 Smooth, 50 fast #3) 50 smooth, 100 fast #4) 150 fast #5) 150 easy(active rest) # 6) 150 build. These are on 10 second rest interval. 6 x 100 Free #1) 25 fast ,75 easy #2) 50 fast,50 easy #3) 75 fast,25 easy #4) 100 hard #5) all easy #6) 6 strokes heads up,8 strokes head down(no breathing on the head down). 3 x 100 Kick (dolphin,flutter,dolphin x 100). 4 x 50 Sprint kicks - no board. 300 short axis combo drill. 300 warm down non free.

BEAR SWIMMING Workout 070915

Dynamic stretching before getting in. Aquatic warmup : 12 x 50 RIMO-drill down,swim back. 2 x 50 Kick w/out board.2 x 100 Pull long axis. 4 x 50 Kick w/out board.4 x 75 Butterfly. 6 x 50 kick w/out board. 6 x 100 build to 100 Breaststroke ,plus 2 x100 free(one drill). 8 x 50 sprint free. 8 x 25 sprint kick. 200 long axis drill.200 warm down.

BEAR SWIMMING Workout 070815

Dynamic stretching and light dryland core strengthening. Warmup: 321 300 Swim choice,200 Pull,100 Kick. 9 x 100 free (3 on 1:20,3 on 1:15,3 on 1:10 ) Juniors: 6 x 100 (3 on 1:50,then 3 on 1:40). Kick set : 12 x 50 odds tombstone flutter,evens choice. 6 x 100 IM (descend 1-3,descend 4-6). 50 scull. 6 x 25 hypoxic sprints. 150 free w/ underwater flipturns. 300 warm down.

BEAR SWIMMING Workout 070615

Dynamic Stretch and quick dryland core strengthening. Warmup : 12 x 50 RIMO (drill down,Swim back). 6 x 75 Kick (flutter,breast,flutter + dolphin,breast,dolphin) repeat x 3. Main set : T - 30 (timed swim). Juniors : T -20. 100 easy choice. 300 Pull (medium pace). 12 x 25 sprints. 200 warm down.

BEAR SWIMMING Workout 070215

Dynamic stretching . Warmup : 321 300 Swim choice,200 Pull, 100 kick. Main set : Free/IM ladder - 50 free (1 leg up). 100 IM for time. 150 free drill(3 stroke plus 6 kick).200 IM drill. 300 Flutter kick ( 4 x 75 med,fast,med.). 400 IM (50 drill,50 swim).300 Pull freestyle(2 x 150). 200 IM kick (on front side). 150 (3 x 50 #1 heads up,#2 4 strokes heads up plus 6 strokes head down. #3 One arm : right down,left back. 100 IM for time.50 Fly. 25 hypoxic. 200 short axis drill, 2 x 25 scull, 200 warm down.

BEAR SWIMMING Workout 070115

Dynamic stretching,then into the pool for our 321 warmup: 300 Swim choice,200 pull,100 kick. Today is "20k day" , no we are not going to swim 20k. We will be Kicking 20,000 times in this workout ! All Free and Backstroke today. 800 Kicks with board ,800k swimming-to be determined by your kick count per 25 (all Free)12 x 100 approximately. 4 x 200 Backstroke(#'s 1 and #3 are drill). 6 x 25 - 6 up, 4 down freestyle swims. 200 warm down choice.