BEAR SWIMMING Workout 121213

Stretching and light dryland. 321 warmup- 300 swim choice,200 pull, 100 kick. Swimmers Choice sets : Blue Group chooses kick set(maximum 500 yds), Gold Group chooses drill set (maximum 400 yards), Junior/Senior chooses main set (800 yard maximum). I choose sprint set, Hypoxic set and warm down. Last practice before 1 month holiday break. Happy Holidays to all from Bear Swimming.

BEAR SWIMMING Workout 121113

Stretching and light dryland core strengthening. Aquatic warmup: 8 x 75 Reverse IM order by 75 ( Freestyle swim, Freestyle drill,Freestyle swim) + (Breaststroke swim,Breaststroke drill,Breaststroke swim) ect.... twice. Kick Set : 6 x 150 IM order by 150 less free (50 fly kick on back,50 on left side,50 on right side)+ (50 flutter on back,50 flutter on right side,50 flutter on left side)... ect 2 x through. Main set : Freestyle pyramid- 100 free on a 1:30 base,200 free on 3:00 interval,300 free (middle 100 fist swim), 200 free on 2:50 interval,100 Free One arm(alternating arms by 25). Strength set: 4 x 50 with 5 wallups after each 50 on a 1:00 minute interval. 300 warm down.

BEAR SWIMMING Workout 120913

Light Stretching. 222 Warmup: 200 Swim, 200 pull,200 kick. 2x (75 IM - free, then 150 IM less free). 2x (75 free, then 150) 10 seconds rest in between,swam Fast. Drill Set : Dead arm freestyle drill: 4 x 25. 2 x 50 Heads up free,4 x 25 slow arm butterfly drill with flutter kick. Kick set : 4 x 100 - First lap -one leg up out of water with a single leg overkick freestyle swim, middle 50 flutter kick with sculling arms,last lap 2 arms up- flutter kick on back. Long axis freestyle drill set:(2x200) 3 stroke ,6 kick freestyle. Hypoxic set 10 x 25 on 1 minute interval. 4 x 50 sprint free with 8 pushups after each 50. 300 warm down.

BEAR SWIMMING Workout 120513

Stretching and light dryland. 321 warmup - 300 Swim choice, 200 Pull, 100 kick. Long axis drills x 4 x 100 . Bear Time trials : Pentathalon style(4 x 50 stroke + 100 IM). Cubs and Blues 25's only. 400 yard kick set: 4 x 75 stroke kick plus 100 Dolphin on back. 200 yard Hypoxic set (5,7,9,11 pattern).2 x 25 skimmers,2 x 25 heads up free, 300 warm down.

DRYLAND WEDNESDAY 120413

We will be participating in DRYLAND Wednesday today. Please dress appropriately. 1st Wed. of each month we observe this tradition.

BEAR SWIMMING Workout 12213

Stretching and light dryland. 300 swim ,4 x 100 Reverse IM's first 2 laps of each 100 are - KICK only, 3 x 100 pull -long axis (catchup on odds). 12 x 75 IM order short rest interval., 8 x 50 - Sprint Free(3 dry leaps in between each 50) . 25's for time. 4 x 50 Hypoxic swims. 200 warm down.