BEAR SWIMMING Workout 042816

Dynamic stretching and dryland core strengthening. Warmup : 321 - 300 Swim choice, 200 Pull, 100 Kick. Todays theme is a "dozen" . 12 x 50 Sprints (4 of each, IM order). 12 x 100 Freestyle(odds drill). 12 x 25 sprint kicks. 12 x 75 stroke sandwiches. 12 laps of pulling. 300 warm down.

BEAR SWIMMING Workout 042716

Dynamic stretching and dryland core strengthening. Warmup : 321 300 Swim choice, 200 Pull, 100 Kick. 12 x 25 sprints ,stroke to be called out. 4 x Super IM's : 100 stroke into 100 IM. Always 5 laps of stroke then IM order to complete. 150 free w/ underwater flips. 100 Scull(2laps heads up, 2 laps heads down). 6 x 50 Sprint kick. 2 x 300 pull (one B.C., one fast). 100 Fist free. 200 stroke drill, 200 stroke. 300 warm down.

BEAR SWIMMING Workout 042516

Dynamic stretching and dryland core strengthening. Warmup : 321 300 Swim choice, 200 Pull, 100 Kick. 50/500 day. 10 x 50 sprint freestyle on the .45/50. 500 Drill(400 IM plus 100 sharkfin free). 8 x 50 dolphin kick-no board. 500 free(@ 200 pace). 6 x 50 "Challenge sprints". 500 Pull(200 hard,200 breathe control,100 easy). 4 x 50 BC (4,3,2,1 per 50). 50 scull. Final 500 (warm down) 200 free w/ u/w flipturns plus a 300 easy choice.

BEAR SWIMMING Workout 042116

Dynamic stretching and light dryland core strengthening. Warmup: 321 300 Swim choice, 200 Pull, 100 Kick. " Strength Thursday". 20 x 50 (10 with socks ,chutes,chains,ect.) 10 without drag.2 minute plank in between sets of ten. 6 x 100 Kick (one free,2 non free) one round with socks,chutes. One round without.50 seated flutter kicks in between rounds. 2 x 300 Pull (one set w/ drag,one set w/out.) 6 wallups after each round. 50 scull. 150 free w/ underwater flips. 200 stroke. 200 warm down.

BEAR SWIMMING Workout 042016 "No Wall Wednesday"

Dynamic stretching and light dryland core strengthening. " No Wall Wednesday" You will be expected to vertical kick during intermissions and make all turns without pushing off the wall aka. Deep water starts. 321 warmup 3oo choice swim, 200 pull, 100 kick. Pyramid set: 200 free, 300 Pull,400 IM,500 free,400 IM drill,300 kick,200 free, 100 IM, 50 free, 25 hypoxic. 200 warm down. Intervals and set dynamics will be adjusted on deck. Thank you.

BEAR SWIMMING Workout 041816

Dynamic stretching followed by light dryland core strengthening. Warmup : 321 300 Swim choice, 200 Pull, 100 Kick. 6 x 50 Sprints on the minute. 8 x 50 kick sprints on the 1:10. 10 x 100 (odds drill IM and evens freestyle fast). 12 x 25 kick sprints with socks ,chains,chutes or tombstone(odds dolphin,evens flutter. 3 x 200 Stroke(200 fly, 200 back, 200 breast) on a tight interval. 150 free w/ underwater flips. 50 scull. 200 warm down.

BEAR SWIMMING Workout 041316

Dynamic stretching and light dryland core strengthening. 321 Warmup 300 swim choice, 200 pull, 100 Kick. It is "400 Day" ! 400 free (100 easy,100 fast,100 easy,100 medium). 400 Kick (alternating dolphin and flutter by 50). 400 IM ( 2 laps drill,2 laps swim of each stroke). 400 Pull : 200 breathe control,200 fast. 400 short axis combo. 400 (4 x 100 distance per stroke IM order). 200 warm down.

BEAR SWIMMING Workout 041216

Dynamic stretching and light dryland core strengthening. Warmup: 321 300 Choice swim,200 Pull, 100 Kick. No Fin Wed. 2 x 150 free plus dryland excercise after each 150. 3 x 100 IM Core excercise after eac 100. 4 x 75 w/ leg excercise in between 75's. 5 x 50 Sprint kick w/ 10 burpies after each 50. Triple Leg Death. 3 x 200 Pull down w/ 6 wallups in between each 200. 50 scull, 200 warm down.

BEAR SWIMMING Workout 041116

Dynamic stretching and light dryland core strengthening. Warmup 321 300 Swim, 200 Pull, 100 Kick. 3 x Super 200 IM's (100 Butterfly into 100 IM), (100 Back into 100 IM),(100 Breast into 100 IM). 6 x 75 Kick (odds: dolphin,flutter,dolphin)(evens: breast,flutter,breast). 100 Breast stroke pull . 4 x 100 Free (build to 100 sprint) ie. #1 1st lap fast,#2 first 2 laps fast,#3 3 laps fast. #4 all fast. 200 Sharkfin drill 12 kick switch for 1st 100, 6 kick switch on second one hundred. 100 free drill 3 strokes head up,6 strokes down no breathing. 50 scull. 200 warm down.

BEAR SWIMMING Workout 040716

Dynamic stretching and light dryland core strengthening. 321 Warmup 300 Swim choice,200 Pull, 100 Kick. We are going to repeat the underwater video taping process today. Block starts x 10, Proper turn analysis, stroke organization. 500 free. 4 x 100 IM (fast,easy,fast,easy by 100). 4 x 100 kick odds underwater. 200 Breaststroke. 150 free w/ underwater flips. 50 scull, 3 x 200 pull. Individual video taping for the last 30 minutes of practice. 200 warm down. Thank you . 2 of yesterdays videos can be seen at my Youtube channel (sony 1 053 , sony 1 055).

BEAR SWIMMING Workout 040616

Dynamic stretching . Warmup : 321 300 Swim, 200 Pull, 100 Kick. "Technique day" Today I will be filming strokes underwater and reviewing and making corrections and adjustments to strokes. 2 x 100 Free -One medium pace ,one race pace w / 10 second rest interval. 2 x 100 Breast stroke -one medium,one race pace w/ 10 second rest interval. 2 x 100 Back stroke- 100 medium, 100 race pace. 2 x 100 Butterfly - 100 race pace,100 medium(race pace first for a reason). 4 x 75 kick (one 75 of each stroke). Filming of dives and underwater bursts, and breakouts x 8. 2 x 250 Pull (one w/ breathing pattern,one without). 10 x 50 from the blocks. 300 warm down. This is workout # 483 and is around 3k which will be swam in 1 hour and 10 minutes.

BEAR SWIMMING Workout 040416

Dynamic stretching and light dryland core strengthening. Warmup: 321 300 Swim choice, 200 Pull, 100 Kick. Main set: 4 x 50 Fly on 10 second rest interval, then into 4 x 125 freestyle on the 2:00.4 x 50 Back plus 4 x 125 Kick (stroke by 125). 4 x 50 Breaststroke followed by 4 x 125 Pull on the 2:15. 50 scull. 200 Hybrid IM(w/ fists). 200 free warm down.