BEAR SWIMMING Workout 092815

Dynamic stretching and light dryland core strengthening. 321 Warmup (300 Choice Swim,200 Pull,100 kick). "Snyderman pyramid" 100 IM, 200 pull,300 Freestyle,200 Kick,100 IM. 6 x 50 Sprint kick. 200 IM Fist drill. 12 In and Outs. 200 Breaststroke.200 warm down.

BEAR SWIMMING Workout 092415

Dynamic stretching and light dryland core strengthening. 12 x 50 Warmup(Swim down,drill back RIMO). 6 x 50 Free from a dive w/ 6 pushups after each sprint(tight interval). 8 x 75 stroke w/8 wallups after each 75 on a tight interval. 10 x 100 IM w/ 10 Crunches after each 100 IM(tight interval). 12 x 25 One arm Free w/ 12 deep knee lunges on a tight interval. 14 x 50 Kick sprints from the wall w/ 1 minute vertical kick in between each 50. 50 scull.200 warm down.

BEAR SWIMMING Workout 092115

Today we will review the Hercules Swim meet results and times. We will also correct any DQ's we may have received. Pizza and Light refreshments will be served ! Great swims this weekend and a big Congratulations to those who swam in their first "Swim Meet ".

BEAR SWIMMING Workout 091715

Dynamic stretching and light dryland core strengthening. Warmup: 12 x 50 RIMO Drill down,Kick back. This is the last practice before this weekends Hercules Meet. We will swim the events (25's,50's and 100's) with and without equipment. We will also do lots of dives ! There will be another timed kick set(this time 25 fast/25 easy) x 15 minutes. 300 KDS RIMO. 200 warm down.

BEAR SWIMMING Workout 091615

Warmup : 321 300 Swim choice,200 Pull, 100 Kick. 2 x 4 x 100 Freestyle descend 1-4 twice. 15 minute kick set - 1/2 lap easy,1/2 lap fast continuous(seniors add resistance). 4 x 100 IM (1&3 fist).Starts. Turns(In and Outs x 12). 200 Free w/ underwater flips. 300 KDS IMO. 50 overkick,50 free one leg up. 50 scull. 200 warm down.

BEAR SWIMMING Workout 091415

I would like to thank all who swam the T-30. It was a good effort ! Especially the Juniors, who stepped it up a notch. We have 3 practices before the meet this weekend,so lets get focused on Starts and turns and technically superb stroke execution. Dynamic Stretching and light dryland core strengthening. Warmup : 12 x 50 (Swim down, drill back). 12 x 50 Sprints with resistance.12 x 75 without- strokes to be called out.12 x 50 sprint kick(6 with resistance,6 without). Starts x 12 minimum. 10 In and Outs to work on walls. 200 free w/ underwater flips will work on BC. 300 Fist IM "for feel". 2 x 50 overkick,2 x 50 one arm drills, 200 warm down.

BEAR SWIMMING Workout 091015

dynamic stretching and dryland core strengthening. Warmup: 321- 300 Swim choice,200 Pull, 100 Kick. Our Monthly LQS Swim is today (T30). Juniors 20 minutes,Seniors 30 minutes. 2 x 50 scull. Starts and turns 15 minutes. Kick sprints 10 x 50 w/ boards. 200 warm down.

BEAR SWIMMING Workout 090915

Dynamic stretching then light dryland core strengthening. Warmup : 1234 : 100 Swim,200 Kick ,300 Pull, 400 IM drill. 12 x 50 (3 groups of 4 descending by group). 200 IM sandwich (50 free,100 IM,50 free continuous). 6 x 50 In and outs. 200 free w/ underwater flips. 6 x 75 kick- 2 rounds; Med,med,fast. Med,fast,fast. all fast. repeat. 200 warm down.

BEAR SWIMMING Workout 090315

Dynamic stretching,followed by a 200 choice warmup. Kick set: 4 x 100 flutter or dolphin-#1) 25 fast ,75 medium. #2)50 fast,50 medium. #3) 75 fast,25 medium. #4) ALL FAST. 50 Piston Kick w/ sculling arms(feet going up and down in imaginary"cylinders"). 400 IM drill -focus on body position. 300 Long axis Pull(1:10 pace). 400 "Fist Freestyle"5 minutes or less. 4 x 50 Kick sprints(Kick style to be called out). 50 V-sit scull. 100 "Funky" IM ( hybrid strokes ie: Fly w/ flutter,Back w/ dolphin,Breast w/ flutter,Free w/ dolphin kick). 200 Warm down .

BEAR SWIMMING Workout 090215

Dynamic stretching and light dryland core strengthening. Warmup : 321 300 Choice,200 Pull, 100 Kick. We are going to start with 12 x 25 "In and Outs"- mostly freestyle working on "Bursting" explosive starts and fast,correct turns.6 x 50 Kick sprints w/ a 5 sec. rest interval . 20 x 25 sprint swims (some from a diving start), 5 groups of 4. 6 x 50 Kick sprints 10 sec. rest interval.6 x 100 IM order plus two "Callouts" , these are swam medium fast. 2 x 50 One leg up freestyle.2 x 50 scull(one 50 V-sit scull). 200 long axis drill. 250 free w/ underwater flips. 200 warm down.