BEAR SWIMMING Workout 033116

Dynamic stretching and light dryland core strengthening. Warmup 321 300 Swim choice,200 Pull,100 kick. Today is "200 day " , we will theme the workout accordingly. 3 x 200 (freestyle sandwich, 200 IM,200 free,200 IM drill). 2 x 200 Kick (#1 Odds sprint kick,evens medium.) #2 ( Dolphin evens fast , odds medium). 1 x 200 Fist fly. 3 x 200 Pull (#1 and 3 free w/out paddles.Middle 200 w/ paddles.) 1 x 200 Heads up free. 1 x 200 Hybrid IM. 200 u/w flips.200 warm down.

BEAR SWIMMING Workout 033016

Dynamic stretching and light dryland core strengthening. Warmup : 321 300 Swim choice,200 pull, 100 kick. Strength day: Chutes and socks required. 10 x 100 Callouts w/ socks or chutes on first five. 8 x 125 climbouts and do a dryland excecise x 10 or 30 second plank variation. 6 x 150 (odds free,evens stroke drill) plus 30 seated flutter kicks after each 150. Scull 50, Buddy pull x 100. Buddy push x 100. 150 free w/ underwater flips. 200 warm down.

BEAR SWIMMING Workout 032816

Dynamic Stretching and light drylands core strengthening. 321 Warmup : 3oo Choice swim,200 Pull, 100 Kick. 20 x 50 (10 sprint free on the 50,10 Sprint kick on the minute). 200 long axis one arm drill (backstroke on the odds,Free on the evens). 3 x 150 Stroke( Kick 50, drill 50, swim 50).50 scull, 50 overkick free. 500 freestyle. 200 breaststroke,100 breaststroke drill. 50 piston kick,sculling arms.200 free sharkfin drill(6 kick switch 50, 12 kick swithc 50 ect.). 300 warm down.

BEAR SWIMMING Workout 032416

Dynamic stretching prior to getting in. Warmup : 321 300 Swim choice,200 Pull, 100 Kick. Strength day ; 3 x 50 sprint free w/ 6 Pushups in between 50's. 6 x 100 IM w/ 30 second plank variations after each 100. 3 x 75 Kick,Swim,Kick(by stroke) w/ 10 deep knee lunges in between 75's. 2 x 200 Choice stroke swim w/ 30 seated flutter kicks in between 200's. 1 x 300 IM drill w/ 30 crunches afterwards. Triple leg death : 2 minute vert kick(one minute of arms straight up), 50 flutter Overkick. 2 minute wall kick 1 min. med.,one minute fast. 150 free w/ underwater flips. 300 warm down.

BEAR SWIMMING Workout 032316

Dynamic stretching and light drylands core strengthening. 321 Warmup: 300 Swim choice,200 Pull, 100 Kick. 12 x 100 (odds Freestyle, evens-stroke) 5 second rest interval. 15 minute stroke clinic (seniors pair with Blue group swimmers to focus on technique. 6 x 75 Kick,Swim,Kick (Fly,Back,Breast only twice through. 50 scull.50 scull heads up. 100 Backstroke drill,100 back. 150 w/ underwater flips. 10 x 50 Callouts. 200 warm down. Thank you. Workout # 477

BEAR SWIMMING Workout 032116

Dynamic stretching and quick drylands core strengthening. Warmup : 321 300 Swim choice,200 Pull, 100 kick. Post -race workout for those who swam this weekend: (Pyramid: 100 free,200 Dolphin kick,300 IM drill,400 Free,300 Pull,200 Kick w/ arms up,100 One arm free,50 fly,25 underwater,12.5 burst.) 150 free w/ underwater flips. 200 Breast stroke drill, 100 breast stroke.100 Backstroke drill,100 backstroke. Blue and Gold group 10 x 25 on the 30. 200 warm down.

BEAR SWIMMING Workout 031716

Dynamic stretching and light drylands core strengthening. Warmup : 321 - 300 Choice swim, 200 pull, 100 kick. Pre Meet Workout: Starts and turns. Intensive kick set 12 x 50 (easy,med.,fast)x 4. Breakouts x 12. 12 x25 yard In and Outs,8 x20 yard In and Outs,6x 16 yard In and Outs. 3 x 200 Pull set w/ hypoxic componant, 200 stroke drill, 200 stroke. 300 warm down. See you at the Hills Hurricane Meet this Sunday at 7:45am. Thank you.

BEAR SWIMMING Workout 031616

Dynamic stretching and light drylands core strengthening. Warmup : 321 300 Swim choice, 200 Pull,100 Kick. 2x(5x 100) free- First 5 with socks and paddles,2nd five without.5 second rest interval. 8x 50 Kick (4 with socks,4 without). 2 x 200 stroke drill. 200 IM. 12 In and outs. Starts and turns. 200 warm down.

BEAR SWIMMING Workout 031416

Dynamic stretching and Dryland core strengthening. 321 Warmup : 300 Swim choice, 200 Pull, 100 drill today. 4X ( 25 Kick medium,50 Sprint kick,75 fast kick) Each round by stroke w/ 5 second rest intervals. 100 Back drill,100 Backstroke,100 Breaststroke drill,100 Breaststroke 10 sec. rest interval. 21 x 50 Freestyle Sprints 3x (groups of 6 : #1 Long,#2 Meduim,#3 Fast). 50 Sprint in between groups of 6 and after. Short rest intervals. "Starts from the Blocks" in preparation for this weekends meet. 3 x 100 (Free, Stroke, Free) 5 second rest interval. "Turns and Finishes". 200 warm down.

BEAR SWIMMING Workout 031016

Warmup 321 300 Swim choice,200 Pull, 100 Kick. Main set : 100 IM Kick,200 Freestyle swim,100 IM Kick,200 Backstroke swim,100 IM Kick,200 Breasttroke Swim,100 IM Kick , 200 Butterfly. Part 2: 100 Pull,200 Free drill,100 pull,200 Back drill,100 Pull,200 Breast stroke drill,100 Pull,200 Fly drill. 6 x 50 sprints "Callouts". 200 warm down. All rest intervals are 5 seconds,except between main sets .30. Thank you

BEAR SWIMMING Practice Cancelled today 03/09/2016

Hello Swimmers and Parents, Due to extremely low Pool temperature the Pool will be closed today and practice cancelled. See you tommorrow and Bear apologizes for this late notice(but I just found out !). Thank you

BEAR SWIMMING Workout 030716

Dynamic stretching and light drylands core strengthening. Warmup: 321 300 Swim, 200 Pull, 100 Kick. Main set : " Mirrored". 4 x 50 sprint kick (5 sec. rest interval) , 4 x 50 Sprint Kick w/ fins. 4 x 100 Free descend,followed by 4 x 100 free w/ socks. 2 x 150 Pull (second 150 BC). 2 x 150 pull w/ socks. 6 x 25 sprints(strokes to be called out) , 6 x 25 sprints w/ fins. 150 stroke,150 stroke w/ socks. 200 stroke drill. 300 warm down.

BEAR SWIMMING Workout 030316

Warmup : 321 300 Swim,200 Pull,100 Kick. We are going to swim our Meet events in 4 ways: #1 Race pace with drag socks. #2 Race pace with Chutes #3 Race Pace with no training tools. #4 Race pace with fins . Events: 50's,100's and 200's. 50 Scull . Pull set : 3 x 200 descend. Kick set : 10 x 50 Callouts. 200 warm down.

BEAR SWIMMING Workout 030216

Dynamic stretching and light drylands core strengthening. Warmup 321 300 Swim, 200 Pull , 100 Kick. 4x (200 IM , 100 Free, 50 Back, 25 Heads up free). 6 x 75 Kicking - Odds:(fast,med.easy) Evens:( easy,med.,fast). 150 free w/ underwater flipturns. Starts and turns. 200 warm down. Hills Hurricane Meet is still open, Enter now !