BEAR SWIMMING Workout 043014

Quick and condensed stretch. Warmup 321 - 300 swim,200 pull,100 kick. 6 x 50 sprints(alternating stroke and freestyle). 12 x 25 Callout drills. 8 x 50 Kick 1/2 underwater, variable speeds. 4 x 100 IM on a tight interval.300 KDS rimo. 2 x 50 breastroke drills. 200 hypoxic,200 warmdown. Bring a Friend day !

BEAR SWIMMING Workout 042814

quick stretch,then a 200 freestyle warmup. We will do a group of 125's - the odds will be 50 sprint kick plus 75 swim(IMO). Evens will be 75 sprint swim,followed by 50 kick(medium pace)- Evens will be freestyle,odds stroke order by 125. 200 warm down then a small birthday celebration !

BEAR SWIMMING Workout 042414

Quick and condensed stretch. Warmup 222 - 200 swim, 200 pull,200 kick. Today is STRENGTH day : we will be doing resistance swimming and kicking. 4 x 100 free with chute.4 x 50 tombstone flutter kick.100 back flutter with 2 arms up. 40 dolphin dives. 40 missile bobs.20 1/2 lap underwater missiles. 300 kds rimo,200 hypoxic,200 cool down.

BEAR SWIMMING Workout 042314

Quick and Condensed stretch. 321 Warmup- 300 swim,200 pull,100 kick. Distance day repeated : 15 minute timed swim. 4 x relays(deepwater starts,as well as block/wall starts). 4 x 100 IM order kick set (on back,in streamline) maximum underwater off every wall-(6 - 12 kicks depending on ability). odd breathing 200 free with a hypoxic component.150 freestyle with underwater flip turns.2 x 25 V-sit scull drill. 200 warm down.

BEAR SWIMMING Workout 042114

5 Minute quick stretch. Warmup : 200 swim. 4 x (4 x 25 Fly,1 x 100 dolphin kick,2 x 25 Fly drill,1 x 50 Perfect butterfly). Repeat through all 4 strokes.300 KDS IM order. 2 x 200 Swim 50 ,Kick 100 , swim 50 (first 200 Butterfly,second 200 Freestyle). Hypoxic 100, then 200 warm down.

BEAR SWIMMING Workout 041714

Light stretching,and dryland core strengthening. Warmup 222- 200 Swim,200 Pull, 200 Kick. 6 x 25 variable freestyle sprints. 4 x 75 Kick IM order. LQS ( Long Quality Swim) Timed 20 minute swim-with a lap count. Long axis drills; 4 x 50 4 variations of freestyle drills. 200 Hypoxic (5,7,9,11) . 2 x 50 Butterfly (first lap swim,second drill). 300 warm down.

BEAR SWIMMING Workout 041614

Stretching and light dryland core strengthening. 321 - 300 Swim, 200 Pull, 100 Kick. Short Axis day ! 4 x 25 Butterfly(Evens swim,odds drill). 6 x 50 Breaststroke (odds swim,evens drill). 8 x 75 IM (1st 4 swim all, 2nd 4 drill middle 25). 4 x 100 IM kick. 2x 50 Stickels drill butterfly,2 x 50 breaststroke separation drill,2 x 50 strokes head down, 1 stroke with breath. 200 freestyle warm down.

Bear Swimming Workout 04/14/14

Stretching and light dryland core strengthening. 222 warmup- 200 Swim,200 pull,200 kick. 3 x 100 Freestyle(middle 50 fast. 3 x 100 freestyle (1st and last lap fast). 100 IM swim plus 100 IM drill (fist swim). 6 x 50 sprint kick(alternating flutter and dolphin). 2 x 25 Stickels butterfly drill. 2 x 25 Heads up free. 150 freestyle with underwater flip turns. 200 hypoxic butterfly(2 down,one up). 6 x 25 from the blocks(Coaches call). 300 warm down. Thank you

BEAR SWIMMING Workout 040714

Stretching and light dryland core strengthening. Warmup : 321- 300 Swim, 200 Pull, 100 Kick. 4 x 100 -( middle 50 Kick) all freestyle. Main set : 1 lap freestyle with 1 dolphin kick off wall. 2 Laps Freestyle with 2 Dolphin kicks off wall.3 laps freestyle with 3 dolphin kicks off wall. ect,ect.. up to 8 laps with 8 kicks. Coley Stickels butterfly drills x 4 x 50. 2 x 50 fly : 2 strokes head down, then one with breath. 12 x 25 's IM order.300 KDS RIMO , 200 Hypoxic.

BEAR SWIMMING Workout 040314

Stretching and light dryland core strengthening. Warmup 222 : 200 Swim, 200 Pull, 200 Choice. 300 KDS RIMO. 4 x 100 Kick : 25 easy, 50 fast,25 medium pace. Ladder : 25 free, 50 Butterfly,75 Freestyle,100 IM, 200 Freestyle. 300 IM drill, 400 Freestyle. 200 Fly(middle 100 -fist fly), 100 Kick on side, 50 free - no breather. 200 warm down.

BEAR SWIMMING Workout 040214

Stretching and light dryland core strengthening. Warmup : 321 300 Swim choice, 200 Pull, 100 Kick. 4 x 75 kick (odds - arms by side,kicking on side. Evens - streamline on back or front with dolphin or flutter kick). 4 x 50 kick - Odds are one arm up while kicking on back,evens are both arms up while kicking on back. 4 x 125 Bubble IM's (50 fly,25 back,25 breast,25 free). Short Axis drill set : 4 x 50 - Butterfly drill(Coley Stickels drill), Breastroke drill- 2 kicks per stroke. 12 x 25 Sprints - all freestyle.200 hypoxic,100 fist freestyle, then 200 warm down.