BEAR SWIMMING Workout 113016

Dynamic stretching and light dryland core strengthening. Short 200 yard "Choice Swim" warmup. Todays Main set will be the Davis Aquatics "Brute Squad" Challenge 2016 . 200 Butterfly,400IM,1650 free straight(90 Laps). No rests. Time to beat 33.50(set by Coach). Juniors and Gold groupers may use fins. Cubs and Blues use fins and cut distances in half. 100Fly,200 IM,825 free(33 laps), totalling 45 laps. Kick set : Triple leg death; 2 x 50 free w/ overkick/2 min vertical kicking with arms straight up. 2 x 50 kicking on back with arms up. 2 x 150 Pull set.(one bc,one descend). Dril set: short axis focus 2 x 100. 200 warm down.

BEAR SWIMMING Workout 112816

Dynamic stretching and light dryland core strengthening. 321 Warmup Swim: 300 swim, 200 Pull, 100 Kick . 2 x 200 Pull (one bc,one descend). 6 x 75 Kick (callouts). 20 x 50's 4 groups of 5 by stroke. 20 x 100 ; #1) Fly,free,fly free. #2) 50 back 50 free #3) 25 breaststroke,25 free,25 breaststroke,25 free. #4)all free #5) all IM Sprint one stroke(rotate). 200 warm down.

BEAR SWIMMING Workout 112016

Dynamic stretching and light dryland core strengthening. 321 warmup: 300 Swim, 200 pull, 100 Kick. Kick set: Kick ladder 50,100,150,200,300. Main set: Timed swim : T30. Dash for the Medal. I will conduct several races with the winners getting a T shirt or a Medal from the Encore/ senior games. 2 x 200 pull descend. 200 warm down.

BEAR SWIMMING Workout 111616

Dynamic stretching and light dryland core strengthening. Warmup 321 3900 Swim, 200 Pull, 100 Kick, or Perimeter swimming 3 laps if pool is vacant. Main set : 400 IM kick, 400 IM swim,400 IM drill, 4 x 4 stroke 50. Pull set : 2 x 200 descend. Fun set : TBA. Warm down 3oo choice.

BEAR SWIMMING Workout 111316

Dynamic stretching and light dryland core strengthening. Warmup options: 321, or Reverse 100 IM. Kick set : 3 x 75 (2 swim,1 kick.1 swim ,2 kick.75 kick). Repeat through 3 strokes. 3 x per stroke: 100 on the 1:30,50 stroke on the minute. Repeat 3 times with each stroke. 12 -100's total plus 12 -50's total. Scull set(2 types ). Pull set 5x 100 (100 w/ buoy,100 without,ect..). 200 stroke drill, 100 stroke. Warm down.

BEAR SWIMMING Workout 111016

Dynamic stretching and dryland core strengthening. Warmup: 321 300 swim , 200 pull, 100 kick. Today is Kick /Drill day. Main set : "Opposites" 20 x 50's Drill down,Kick back. #1-4 Breast/flutter.#5-8 Fly/Back(flutter) . #9-12 Free/ Breast kick #13-16 Back/Dolphin. #17-20 Hybrid drills/alternate long and short axis kicks. 3 x 200 Pull (b.c, distance per stroke,build).50 scull. 50 piston kick w/ scull. 50 heads up scull. 12 In and outs. 200 focus on 1 stroke swim,then drill 200. warm down 200.

BEAR SWIMMING Workout 110916

Dynamic Stretching and light dryland core strengthening. Fin- Dependant day. Warmup : 1000 Reverse IM . 50 scull . 5 x 200 (4 x 200 kick ,100 arms by side,100 streamline) stroke order. #5 is IM swim. 50 scull. 8 x 100 build to 100 kick(#1 is 25 kick 75 stroke,ect.) 16 x 50 (4 x 4) callouts (mostly pulling.) 200 warm down choice.

BEAR SWIMMING Workout 110716

Dynamic stretching and light dryland core strengthening. Warmup : 321 300 Swim coice, 200 Pull, 100 Kick. Main set : 100 IM Swim ,15 sec. rest,200 IM,15 seconds rest, 300 IM,15 sec rest, 400 IM. 50 easy. 600 Non free 50 Kick,50 drill IM order 2x. 700: 7 x 100 Pull on the 1:30. 800: 16 x 50 (4 sets of 4) #1 Hybrids,#2 free, #3 Hybrids,#4 Pull :double descend(stroke and breath. ie: finishing at 11 strokes per lap and 2 breathes. 200 warm down.

BEAR SWIMMING Workout 110316

Dynamic stretching and light dryland core strengthening . 321 Warmup: 300 Choice swim,200 pull,100 kick. Today we will observe "Strength Day" . I will call out sets that are "Mirrored' by Strength augmented swims(Chutes,chains,tombstone boards ect.). 12 x 50 (6 + 6) . 8 x 100 (Mirrored) to be called out in IM order. 8 x 75 kick (4 + 4)Socks used on last 4. 2 x 200 stroke (one drill). 50 scull. 200 warm down.

BEAR SWIMMING Workout 110216

Dynamic stretching and core strengthening. Warmup 321 : 300 Swim choice, 200 Pull( long axis), 100 kick. Main set : Pyramid (odds IM, evens free) 25-400. 50 easy choice. Kick ladder 25-300 odds flutter, evens dolphin. 12 x 50 sprint free every 4th is hybrid. 200 breast stroke drill,200 breast stroke.300 warm down. There will be NCS Water Polo Championship games going on, so we may be squeezed a little for space. Thank you