BEAR SWIMMING Workout 113015

Dynamic stretch and quick dryland core strengthening. Warmup : 321 300 Swim choice,200 Pull, 100 Kick. 25st+75 free,50 st + 150f, 75 st + 200 free(x3 for seniors&juniors). 50 scull. 6 x 50 sprint kick w/ board. 25 f + 75 IM,50 f + 150 IM, 75f + 200 IM. 50 scull. 4 x 100 st drill. hypoxic 50's (4,3,2,1). 4 x 100 pull. 200 warm down. all intervals are 10 seconds with 30 in between sets.

BEAR SWIMMING Workout 112515

Dynamic stretch and light dryland core strengthening. 3331 Warmup : 300 Free , 300 Pull,300 Kick (IMO by 75). 100 choice. 20 x 50 free (4 groups of 5 descending by group). 200 IM drill.50 scull.200 IM. 200 breaststroke drill.50 scull. 200 Backstroke drill. 4 x 100 free descend 1-3 then all out on #4. 150 free w/ underwater flips . 200 warm down.

BEAR SWIMMING Workout 112315

Warmup : 333 plus 1 . 300 KDS RIMO, 300 Kick IM order by 75,300 pull.100 choice. 3 Broken 200's (50 Kick,100 Drill,50 sprint) stroke order. 50 scull. 6 x 75 (stroke,free,stroke odds,free,stroke,free evens). 10 second rest interval. 200 Kick w/ arms up on odds. 150 free w/ underwater flips. 12 x 25 Callouts. 4 x 50 w/ bc componant(4,3,2,1). 200 warm down.

BEAR SWIMMING Workout 111815

Dynamic stretching ,then dryland core strengthening. Warmup 321 300 Swim choice,200 Pull,100 Kick. Main set : 75's,125's,150's. 4 x 75 freestyle(sprint 50 ,go directly into a 25 easy kick on back). 4 x 125 in IM Order (sprint 75,go directly into an active rest 50 kick). 4 x 150 are 100 IM's with a 50 of stroke drill after each 100. 50 Scull in between each set. 5 second rest intervals. Juniors wear fins. We will finish up with 150 free w/ underwater flips. 8 x 25 All out Sprints. 200 warm down.

BEAR SWIMMING Workout 111615

Dynamic stretching and light dryland core strengthening. 321 Warmup : 300 Swim ,200 drill,100 Kick. 3 x 100 Pull( 50 easy,25 build,25 fast).50 scull . 3 x 100 Swim Freestyle build to sprint. 25/75 Fast/medium. 25/50 fast/ kick. 25/25 Fast/kick. 75/25 build/drill, 50/25 sprint/easy,25/25 butterfly sprint/kick. 150 free w/ underwater flips. 2 x 200 (#1) IM, (#2) Free. 50 scull . 12 x 25 Callouts from a deepwater start. 300 warm down.

BEAR SWIMMING Workout 111215

Dynamic stretch and light dryland core strengthening. Warmup : 222 - 200 Swim, 200 Pull,200 Kick. 25 Butterfly sprint , 50 dolphin kick,75 Drill butterfly,100 butterfly swim. 25 Backstroke sprint,50 flutter kick on back,75 Backstroke drill,100 Backstroke swim. 25 Breaststroke sprint,50 Breasstroke kick,75 Breaststroke drill,100 Breast swim. 25 Free sprint,50 Flutter on side,75 free drill,100 Free swim. 200 IM swim. 50 sprint of each stroke in stroke order. 50 scull. 100 Im swim, 4 x 12.5 bursts. 200 warm down.All swims on short 10 second interval,30 seconds in between sets.

BEAR SWIMMING Workout 111115

Stretching and light dryland core strengthening. Warmup 321: 300 Swim,200 Pull, 100 Kick. 11 x 50 sprints "Callouts". 11 x 50 Kick sprints "Called out" on the .50. 11 x 100 (3 free descend 1-3) + (3 x 100 IM descend 1-3)+(3 x 200 Freestyle descend 1-3) + (2 x 100 Breaststroke). 11 x 25 (2 scull,4 hybrid,2 fist,3 heads up free). 150 free w/ underwater flips. 200 drill.200 warm down.

Workout Cancelled Wed. 11/4/2015

There will be a Water Polo tournament held at CCC on Wednesday. P.S. The College observes Veterans day on Monday 11/09/2015 NO PRACTICE MONDAY. We apologize for the inconvenience.

BEAR SWIMMING Workout 110215

We will have a Crazy wet weather workout today ! 321 Warmup . Wide step Mesa set: 25/25,50/50,75/75,100/100,200/200 Free first ,Backstroke as the mirror. On the way down Free/ Breast. 4 x 100 Kick w/ no board. 150 w/ underwater flips. 200 warm down.