BEAR SWIMMING Workout 102915

Dynamic stretching and light dryland core strengthening. Warmup 321 - 300 Swim, 200 Pull, 100 kick. Tonights workout will be "Halloween" themed. Each swimmer will get a chance to "Roll the dice" and the numbers drawn will dictate the duty. Odds- swim (50st,100IM,Fr,200 kick,400IM,500fr,1000fr) evens are dryland(Planks,Run,Lunge,seated flutter,Iron cross,crunches). Race or treat x several 25's and 50's. 200 warm down. NOTE: Practice is cancelled next Wednesday due to the Pool having a Water Polo tournament. Thank you

BEAR SWIMMING Workout 102815

Dynamic stretching and light dryland core strengthening. Warmup : 321 300 Swim,200 Pull, 100 Kick. 8x 25 sprints on the 30. 4 x 50 Kick sprints. 6 x 50 Sprints w/ climbouts and dryland excercise. 8 x 25 Sprint Kick. 4 x 100 fast freestyle w/ climbouts and excercise in between each one. 12 x 12.5 Burst kicks. 2 x 200 (one IM,one breaststroke). 4 x 25 sculling(2 x 25 heads up,2 x 25 on back). 150 free w/ underwater flips. 200 warm down. Note: If you plan on attending the SRVLA Meet in December ,PLEASE submit entry cost plus $10.00 child w/ your November dues. I will be registering those pre -paid only. Parents who work as officials(after going through the training) will be able to waive the additional $10.00 fees. This fee is a result of Bear not providing an official at meets we attend. See Pacswim.org for more details. Thank you.

BEAR SWIMMING Workout 102615

Dynamic stretching then dryland core strengthening. Warmup : 4 x 200 SKIDS - Swim 200,Kick 200, 200 IM,200 IM drill.200 swim choice. 4 x 75 kick IM order (fast,med.,fast). Main set 321 x 4 : 300 freestyle (Moderate pace),4 x 50 stroke(2 x 50 drill + 2 x 50 swim), 100 IM. 10 second rest interval then repeat once per stroke. 200 pull,200 warm down.

BEAR SWIMMING Workout 102215

Dynamic stretching and light dryland core strengthening. Warmup : 321 300 Swim choice,200 pull,100 Kick. 16 x 50 (first 8 with resistance). 8 x 50 Kick (1/2 with resistance). 4 x 100 Stroke drill(fists). 2 x 200 BC Pulling. 50 scull(1 lap v-sit,one lap Piston kick w/ sculling arms. 150 Free with underwater flips. 12 x 25 In and Outs. 200 warm down.

BEAR SWIMMING Workout 102115

Dynamic stretching and core strengthening. 12 x 50 Warmup: Swim down,kick back. 3 x 100 Kick set(flutter,dolphin,flutter then dolphin,flutter,dolphin ect.) Davis mile Odds IM order,evens freestyle. 300 pull . 50 scull,200 warm down.

BEAR SWIMMING Workout 101915

Dynamic stretch and dryland core strengthening. Warmup : 321 300 Swim choice,200 Pull, 100 kick. "Camel Humps" 100 free,50 free,150 free,50 free,200 free. 200 IM,50 back,150 IM(less free),50 free,100 IM, 50 free. 100 Breast,50 Free,150 breast,50 free,200 breast. 200 Stroke drill,50 kick,150 stroke drill,50 kick,100 stroke drill (all 50's are sprints,rest interval is 10 seconds. 2 x 200 Pull long axis. 50 scull choice. 4 x 25 underwaters. 200 warm down.

BEAR SWIMMING Workout 101515

Dynamic stretching and light dryland core strengthening. Warmup : 321 300 Swim, 200 Pull,100 kick. 12 x 50 1-6 (Breakouts) 7-12 (Builds) Strokes to be called out. 6 x 75 Kick 1-3 Med.,fast,med. 4-6 Fast,med.,fast. Stroke sandwiches 3 x 200 (75 free,50 Stroke,75 free). Hypoxic set 200 BC. 150 w/ underwater flips. 12 In and out 25's. 200 Stroke drill. 300 warm down.

BEAR SWIMMING Workout 101415

Dynamic stretching and light dryland core strengthening. Warmup : 321 for all who swam Monday, 1000 Reverse IM for those making up the "1492" set. Strength Wednesday: Chutes,bands,chains and tombstones. We will swim a series of 100's and 50's with and without resistance. 12 x 50 Kick included into Strength set. 300 Pull. 200 Long axis drill. 300 warm down.

BEAR SWIMMING Workout 101215

Dynamic stretching and light dryland core strengthening. Columbus Day Workout: Warmup :12 x 50 Swim down kick back in Reverse IM order (RIMO). 1) 1000 Reverse IM (representing the struggles involved for all with the discovery of America). 4) 4 x 200 (stroke drill on odds,Kick on evens). 9) 9 x 50 from a dive (to be called out). 2) 2 x 100 IM. "Discovery set" - we will discover facets of our stroke and kick never thought about.(focusing on kick counts,and width of breaststroke pulls). 300 warm down.

BEAR SWIMMING Workout 100815

Dynamic stretching then into our set...... Today we swim 30 x 100's Freestyle. First 10 on the 1:40. Second 10 on the 1:30. Third 10 on the 1:20. 200 warm down non free.

BEAR SWIMMING Workout 100715

Dynamic stretching and light dryland core strengthening. Warmup: 321 300 choice swim,200 pull,100 kick. 4 x 100 free w/10 pushups after each 100. 6 x 75 non free w/ 6 wallups after each 75. 8 x 50 Kick sprints w/ 8 deep knee lunges after each 50. 10 x 25 Heads up free w/ 6 dry leaps after each 25. Endless relay. 200 short axis drill. 150 w/ underwater flips. 50 scull. 200 warm down.

BEAR SWIMMING Workout 100515

Dynamic stretching and light dryland core strengthening. Warmup : 12 x 50 RIMO -Swim down,kick back. 250 Kick on side(flutter or dolphin). 200 short axis drill. 300 pull w/ bc componant. 6 x 75 kick (two medium,one fast)(one medium,2 fast) (all fast) x 2. 10 x 50 Sprints on the minute. (to be called out) 5 x 100 IM Odds swim,evens drill. 200 warm down (choice).

BEAR SWIMMING Workout 100115

Dynamic stretching and light dryland core strengthening. Warmup: 12 x 50 Swim down ,Kick back in RIMO. 10 x 50 sprint from a dive (all freestyle) + 10 burpies after each 50. 8 x 50 Kick sprints(to be called out) +8 wallups after each 50. 6 x 100 IM + 6 dry leaps of faith. 4 x 200 Stroke drill IMO + 4 deep knee lunges that hold for 8 seconds after each 200 .2 x 300 Pull + 10 underwater situps after each 300. 1 x 400 IM swim. Cool down 200.