BEAR SWIMMING Workout 083118

Dynamic Stretching . Warmup : 321 300 Swim,200 Pull or Drill, 100 Kick. Today is Strength Thursday “. 50, dryland,100 + dryland,200 + dryland,300 + dryland,400 + dryland,500 + dryland. 12 x 25 Sprints. 300 warm down. Expect to be challenged. Thank you for swimming Bear.

BEAR SWIMMING Workout 082918

Dynamic stretching and light dryland core strengthening. Warmup 222 : 200 Swim,200 Pull or Drill, 200 Kick. Today’s theme is “The quest for a 10 second 25”. We will again focus on breakouts and Awesome starts. Set 1) 10 x 25 from different starting positions. 10 x 50 sprint kicks. 50 Scull. 10 x 25 quest sprints for time ( looking for 10 seconds, or close.) 500 free pull. 10 x 12.5 breakouts. 400 IM swim/ drill. 300 warm down.

BEAR SWIMMING Workout 082818

Recap of Thursday and Monday practices: Thursday :builds and finishes concentrating on changing gears. 3000 yards.Monday 100’s day; Plenty of rounds of 100’s in all flavors centering around 10x on the 2:00 (lots of rest). Today’s set : 200 Tuesday ( broken into groups of 4 x 50, 2x 75 plus 50, 50,100,50 stroke sandwiches,and 75,100,25. We are focusing on Short Course Yards now and have two events coming up: Keller Cove Open Water, and a SCY Meet to be determined. Week two will feature a slight increase in intensity and volume. Welcome rec swimmers who will be participating in our Fall program allowing them to swim with year rounders until December. High School Swim season is around the corner and Bear Swimmers have a tradition of solid performances and versatility . Thank you for Swimming Bear.

BEAR SWIMMING Workout 082318

Dynamic Stretching and light dryland core strengthening. Warmup: 222 - Swim,Pull,Drill. Today is Strength Thursday, and we will do a variety of land based exercises in between rounds of Sprinting. Nothing longer than 100 yds today ! Note: For those who were not around for the suit order please note; Team Suits can be ordered at Swim Outlet.com , the Team Suit is Sporti Tracing (blue) Male Jammer # 8171695. Girls suit # 8171693 for a small additional cost they will put a Bear Swimming text on it ( in white). Please call for best service. Thank you for swimming Bear.

BEAR SWIMMING Workout 082218

Dynamic stretching,light dryland core strengthening.Warmup 321:300 Choice Swim ,200 Pull or Drill,100 Kick.Todays focus breakouts and finishes. We will also be doing a series of line drills. 300 warm down.

BEAR SWIMMING Workout 082118

Hello, and welcome back. We will start today’s practice with some dynamic stretching and light dryland core strengthening. Warm up today will be a 222, consisting of a 200 swim, 200 pull, and 200 kick. I am going to break the work out into 5 20 minute segments, each focused on a different aspect of swimming competitively. This will be a sprint based work out focusing on visualization, starts, breakouts, race planning, turns and finishes. Breaking the race into segments allows us to strengthen each component, resulting in a better race. Let’s have fun with it, look forward to seeing everybody on deck. Thank you for swimming BEAR.

BEAR SWIMMING WORKOUT 082018

Welcome back from our short break. Long Course season is behind us and we we’ll begin training for Short Course Yards (SCY). We will gradually build back up to 100% through a series of carefully planned workouts that will involve some High Intensity work. Today’s set : Dynamic Stretching and dryland core strengthening. Warmup 321: 300 Choice Swim, 200 Pull or Drill, 100 Kick. 20 x 50’s : 5 x 50 build, 5 x 50 Hybrid, 5 x 50 kick, 5 x 50 UW . 50 Scull. 2 x 200 Pull( middle 100 back),#1 dps, #2) BC. 6 x 75 Stroke sandwiches. 6 x 25 sprint fun set . 8 x 50 sprint kicks on the 50. 300 warm down. Thank you for Swimming Bear, our Coaches are devoted to providing a rich Swim experience for all who attend. Junior/ Senior Swimmers please make sure to stick to your particular program in an effort to reach specific targeted goals, times and accomplishments. See you all on deck !