BEAR SWIMMING Workout 052616

Dynamic stretching and dryland core strengthening. Warmup 321 300 Swim, 200 Pull, 100 Kick. 5 sets of 5 50's #1 Sprint freestyle,#2 Sprint kicks,#3 Long axis pulling,#4 IM order, #5 Sculls. 200 freestyle w/ underwater flips. Stroke sandwiches 3 x 150 ( free stroke free by 50). 2 x 50 buddy pull. 2 x 50 buddy push. 1 x 50 arms up kicking on back. 300 kds rimo. 300 warm down.

BEAR SWIMMING Workout 052516

Dynamic stretching. 321 warmup : 300 swim choice,200 Pull,100 kick. Today is "Strength Wednesday" . We will swim a series of sprints(10 x 50) followed by a dryland circuit(3 exercises). We will then sprint kick 8 x 50's with an excercise in between each 50. 10 x 100 IM (get out after each pair and perform 2 circuits). 300 pull. 200 Stroke(choice).200 drill.50 scull.200 warm down.

BEAR SWIMMING Workout 052316

Dynamic stretchng and light dryland core strengthening. 321 warmup 300 Swim choice, 200 Pull , 100 Kick. Today we will swim a "Pentathalon" (5 events for time ). 4 x 50 plus 100 Free. This is in preparation for our Long course meets coming up. I also have a set of 50,100,200 x 4 : going through the stroke with Swim,Kick, drill. 150 hypoxic free. 200 stroke. 3 x 200 free (one med.,one fast,one really fast). 6 x50 kick on the 50.300 warm down.

BEAR SWIMMING Workout 051916

Dynamic stretching and light dryland core strengthening. Warmup : 3300 Swim choice, 200 Pull, 100 Kick. 12 x 100 . 100 Butterfly,75 fly,25 free,50/50,25 fly,25 free. 100 backstroke, 75 back,25 free,50/50,25 back ,75 free ect .... 6 x 75 kicking (building to sprint(evens dolphin). 50 scull. 200 free w/ underwater flips. 200 breaststroke drill,100 choice,200 Breaststroke. 12 x 50 sprint callouts. 300 warm down.

BEAR SWIMMING Workout 051816

Dynamic stretching and light dryland core strengthening. Warmup 321 300 Swim choice, 200 Pull, 100 kick. 16 x 25 sprint swims(stroke to be called out). Timed swim: for those who did not do the 5k on Monday.30 minutes Juniors and Seniors,20 Minutes Gold,Blue and Cubs. We will need parents as lap counters please. Seniors alternate workout : Ladder 25-500 back down to 25 alternating some drill and some stroke work into it.500 is free,400 is IM,300 is pull, 200's are kicking. There is room to be creative in between. 50 scull. 150 free w/ underwater flips.300 warm down.

BEAR SWIMMING Workout 051616 #500

Today is 5 k day. 1000 #1 SKIPS : 200 swim, 200 kick,200 IM,200pull,200 swim. 1000 #2 10 x 100 Freestyle on the 1:25 1000 #3 10 x 100 IM 1000 #4 5 x 100 kick plus 5 x 100 pull. Last 1000 5 x 100 Freestyle (odds-drill) plus 5 x 100 choice warm down. Juniors ans Seniors only. Cubs,Blue and Gold will swim up to 2.5 k. Practice will start at 4:30 today for those swimming the 5 k.

BEAR SWIMMING Workout 051216

dynamic stretching and dryland core strengthening. Warmup : 321 - 300 swim choice, 200 Pull, 100 Kick. 800 IM (1/2 swim,1/2 kick) : 100 fly +100 dolphin kick. 100 Back + 100 flutter kick on back. 100 Breast + 100 breaststroke kick. 100 Free + 100 flutter kick on side. 800 freestyle (1/2 swim.1/2 pull) 200 free + 200 pull x 2. 800 Reverse IM drill. 10 x 50 sprint kick , 300 warm down. We will be holding extended practice Monday for Juniors and Seniors 5K day ! Arrive at 4:30 if you would like to swim 50 One hundreds on an interval.

BEAR SWIMMING Workout 051116

Dynamic stretching and dryland core strengthening. 321 Warmup : 300 choice swim, 200 pull, 100 kick. "Strength Wednesday" We will do a combination of sprints with drag,dryland excercises and intensive kicking. 12 x 50 w/ drag. 10 minutes of dryland. 12 x 50 kick sprints w/ drag. 10 minutes of dryland. 12 x 50 pull sprints w/ drag. 10 minutes dryland. 6 x 50 sprint -no drag.6 x 50 sprint kick-no drag. 200 free w/ underwater flips. 50 piston kick ,mid scull. 300 warm down.

BEAR SWIMMING Workout 050916

Dynamic stretching and light dryland core strengthening. Warmup : 321 300 Swim choice, 200 Pull, 100 Kick. Main set : 3 x 200 Pull (Odds free,evens backstroke). 3 x 200 IM Kick/Swim by 50. 50 Scull. 18 x 50 free(3 groups of 6,descending by group).200 Stroke drill,followed by 200 stroke. 4 x 50 free. (3,2,1,0 ) . 200 warm down.

BEAR SWIMMING Workout 050516

Dynamic stretching and light dryland core strengthening. Warmup : 321 300 Swim, 200 Pull, 100 kick. 5 x 125 Bubble IM's 50 fly,25 back,breast,free. 25 fly,50 back ,25 breast,25 free , ect.. 500 Pull ( 200 medium,100 fast,200 medium). 5 x 125 all Kick (start with free and end with free). 500 freestyle( 200 swim,100 drill,200 swim). 5 x 125 (50 free plus 75 stroke). 500 choice warm down. Happy Cinco de Mayo ! (all our sets are themed in "5 " ). Blogged workout # 496

BEAR SWIMMING Workout 050416

Dynamic stretching and light dryland core strengthening. 321 - 300 Swim choice, 200 Pull, 100 kick. Today is "Strength day" . 12 x 100 (1/2 with resistance,1/2 without). 6 x 75 kick sprints (1/2 with resistance,1/2 without). ^ x 50 sprints with dryland excercise after each 50. 200 free drill. 200 stroke drill. 300 warm down.

BEAR SWIMMING Workout 050216

Dynamic stretching and light dryland core strengthening. Warmup : 321 30 Swim choice, 200 Pull , 100 kick. 5 x 100 Free on the 1:30, w/ 5-10 second rest interval. 5 x 50 Kick sprint on the .50. 5 x 100 IM on the 1:45 interval. 5 x 100 stroke drill(3 +2) . 5 x 50 Pull sprints (to be called out). 200 free w/ underwater flips. 50 scull. 200 warm down.