BEAR SWIMMING Workout 011718. 1st practice of 2018

Happy Holidays , I continue to encourage our athletes to do non swim training like : Cycling,or Running,or Climbing. Enjoy the break and we will resume practices on Wednesday January 17, 2018. Here is the set after 321 warmup. 3 rounds of 4321. 1) 400 Free swim,300 IM drill,200 backstroke,100 kick. 50 scull. 2) 400 IM , 300 free( 50 easy,50 fast),200 choice drill,100 heads up free. 50 scull. 3) 400 IM kick,300 hybrid,200 Breast,100 IM for time. 50 scull. 6 x 50 Sprints from a dive( to be called out).300 warm down. BEAR SWIMMING would like to welcome you to an exciting New Year,2018 is going to be a banner year. 6 meets minimum,plus many Open Water events. 4 day schedule in place. Monday's,Wednesday's,Thursdays 5:30-7:00 ,Tuesday's 5:00-6:30. Long course AM practice schedule to be announced in May. Please make sure all swimmers are currently registered with USA Swimming,and are registered for " deck pass" ,this is very useful in compiling information( like best times) and all cards are now online. Workout # 699.

BEAR SWIMMING Workout 121417 "Last practice of 2017"

Dynamic stretching and light dryland core strengthening. Warmup : 222. 200 Swim Choice,200 Pull( long axis), 200 Kick. Main set : 4 x 500 1) 500 free (50 easy,50 fast). 2) 500 pull ( long axis combo) 3) 500 Kick ( board optional). 4) 500 warm down : 200 fly,100 Breast,50 back ,and 150 choice. I will provide light refreshments and we will get out of the Water at 6:30 to snack. Thank you for Swimming Bear. Swim Fast. P.s. Over break we recommend running or cycling 1-2 hours ,three to five times a week to maintain some level of fitness.

BEAR SWIMMING Workout 121317 # 697

Dynamic stretching and light DRYLAND core strengthening. Warmup 12 x 50 (6x swim / drill.6x swim/kick). Main set : 5 x 500 1) 500 free 100 fast/100 easy. 2) 500 hybrid (4x 125 stroke). 3) 500 Kick ( 100 fast / 100 easy all flutter). 4) 500 pull(250 easy,250 fast). 5) 500 Underwater ( 10 x 50 UW). 200 warm down. Thursday December 14th will be our last practice of 2017. Refreshments will be provided and the set will be shortened to allow time to feast. Thank you for Swimming BEAR. 2018 is going to be a great year for Team Bear.

BEAR SWIMMING Workout 121217

Dynamic stretching and light Dryland core strengthening. Warmup 321 : 300 Swim choice,200 Pull,100 kick. Main set : 6 x 500. 1) 500 free( 50 easy,50 fast). 2) 500 kick(125 each stroke kick ,same pattern 50 easy,50 fast,25 easy). 3) 500 IM ( may drill fifth lap,same pattern). 4) 500 Pull( 100 free/100 back and repeat). 5) 500 underwater ! 10 x 50 UW's . Long rest interval. 300 warm down.

BEAR SWIMMING Workout Monday 121117 #695

Great job to those who attended the SRVA Meet this weekend. Serious time drops were made, and improvement across the board. Several swims earned division upgrades from C to B ,and B to BB( several swims are around 1 second from A times). Bear offered at least 6 Meets in 2017,as well as open water events. December 14th will be our Last Practice of the year. We will resume in mid January (date to be specified asap). 2018 dues are $85.00 per month (4 days a week). Tonight practice will begin with dynamic stretching and light Dryland core strengthening. For those who swam the meet ,it is an easy practice or day off- you earned it. Everyone else : " Stroke Sandwiches" 3 rounds of 4 by 200. Round 1: swim 50 free,drill 100 stroke,swim 50 free. Round 2: Kick 50 flutter,kick 100 stroke sprint,kick 50 flutter. Round 3: drill 50 free,drill 100 stroke,drill 50 free. 50 scull in between each round. 6 x 50 free descend 2x. 300 warm down. See you on deck.