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Wednesday, May 25, 2016
BEAR SWIMMING Workout 052516
Dynamic stretching. 321 warmup : 300 swim choice,200 Pull,100 kick. Today is "Strength Wednesday" . We will swim a series of sprints(10 x 50) followed by a dryland circuit(3 exercises). We will then sprint kick 8 x 50's with an excercise in between each 50. 10 x 100 IM (get out after each pair and perform 2 circuits). 300 pull. 200 Stroke(choice).200 drill.50 scull.200 warm down.
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Here is how it played out. The first set of dryland exercises were time based. We did a 2 minute plank,then a 2 minute deep knee lunge(held at 90 degrees). The second round of exercises were seated flutter kicks in a crunch position,and pushups or pushup variations.Deep knee lunges were incorporated in between pushup rounds, as were crunches. The last set of dryland sets involved "Wallups" 10 or so then holding at 90 degrees for ten seconds(these are great tricep workers. We finished with what we call the "Iron Cross" : they hang from the steel framing of the bleachers and do a series of leg lifts,again holding the last one for 10 seconds. Bear swimmers have benefited greatly from these simple core based exercises. Not to mention these are very fun and challenging workouts.
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