BEAR SWIMMING Workout 083116

Dynamic stretching and light dryland core strengthening. 321 300 Swim choice, 200 Pull, 100 Kick. 500 free for time. 10 x 50 sprints from a callout. 200 breaststroke drill, 100 breast. 200 Fly drill, 100 fly. 200 IM witha sprint free finish. 12 In and Outs. 2 x 50 scull. 300 warm down.

BEAR SWIMMING Workout 082916

Dynamic stretching and light dryland core strengthening. Warmup : 321 : 300 Swim choice, 200 Pull, 100 kick . 3 x 200 freestyle (descend 1-3). 3 x 100 IM (descend 1-3). 4 x 75 Kick, stroke ,kick.10 x 50 Kick sprints on the 50. 50 scull. 2 x 200 pull(one long axis, one short). 100 free(3 up,6 down drill). 200 stroke drill,200 stroke. 300 warm down.

BEAR SWIMMING Workout 082516

Dynamic stretching and light dryland core strengthening. 321 warmup 300 Swim choice, 200 pull, 100 Kick. Main set : 10 x 100 (alternating stroke with free)10 second rest interval. 8 x 75 Kick, swim, kick (stroke). 6 x 50 (Kick swim(stroke). 4 x 25 Sprints for time. 200 short axis drill,200 free. 3 x 200 pull descend. 150 free(3 up, 6 down). Fist swimming. Hypoxic set. Fun set. Warm down 200.

BEAR SWIMMING Workout 082416

Dynamic stretching and light dryland core strengthening. 321 Warmup 300 Swim choice, 200 Pull, 100 Kick. 3 x 200 pull (breath control x descend). 4 x 75 Kick stroke. 20 x 50 callouts. 4 x 100 IM descend. 2 x 50 scull. 300 kds rimo. 150 free w/ u/w flips. 200 breast drill, 200 breast swim. 300 warm down.

BEAR SWIMMING Workout 082216

Dynamic Stretching and Light Dryland core strengthening. 321 - 300 Swim , 200 Pull, 100 Kick. 4x( 100 Stroke kick,150 stroke drill, 200 stroke), 4x ( 100 drill stroke,150 kick stroke,200 swim stroke), 4x (100 stroke sprint,150 Kick stroke,200 drill stroke). 12 x 25 "Callouts" 200 warm down- choice.

BEAR SWIMMING Workout 081716

Dynamic stretching and light dryland core strengthening. Warmup: 321 300 Swim, 200 Pull, 100 Kick. 50 Scull. 3 rounds of 3 (100 Dolphin kick on back or side,150 Freestyle swim,100 Free pull). We will then do some dryland activities in between some 50 sprints(10 x 50). 200 Short axis drill followed by 200 short axis swim. 150 free w/ underwater flips. 50 piston kick w/ sculling arms. 4 x 75 stroke building to sprint. 200 warm down.

BEAR SWIMMING Workout 081516

Welcome back everyone ! We will start with some dynamic stretching and light dryland core strengthening. Standard warmup 321. 300 Swim choice, 200 Pull, 100 kick. 9 x 75 :3 sets of 3 building to all stroke. #1 Fly,free,free. #2 Fly,Fly,free. #3 75 fly. These are done on 5 second rest intervals with 30 seconds in between stroke changes. 16 x 25 IMO paired. Sprint fly 25, Medium dolphin kick x 25 ect... 4 x 200 #1 Sprint 1st 50. #2 sprint first 100 #3 sprint 150 #4 Fast. 10 second rest interval on these. Triple leg death set : 4 x 50 free w/ overkick. 4 x 50 tombstone flutter. 2 minute vertical kick. 150 free w/ underwater flips. 1 endless relay. 200 stroke,200 warm down.