BEAR SWIMMING Workout 022520

We will be welcoming the time change back to 5:00- 6:30 pm real soon ( within a week or two). Dynamic Stretching and light drylands core strengthening. Warmup 321: 300 Swim choice, 200 pull or drill,100 kick. Today is 200 Tuesday with a twist. We will incorporate one drill or one dryland component to every 200. Main set : 10 x 200 (#3,5,7 are kick based). 50 scull. 6 x 25 sprints on the 30. Choice warm down. Thank you for Swimming Bear.

BEAR SWIMMING Workout 021320

Dynamic Stretching and light drylands core Strengthening. 321 Warmup. Strength Thursday : 4 x 75 Stroke ( Fast,.Med.,Fast) freestyle with Climbouts and excercises after each 75. Pull set: 1) 50 breast pull 2) 100 back pull 3)100 Free pull. Climb out and perform Arm & Leg points from a Plank high position. 50 V sit scull. Kick Set : QLD. Flip turn clinic. 200 warm down. Thank you for Swimming Bear.

BEAR SWIMMING Workout 021220

Dynamic Stretching and light drylands core strengthening. Warmup 321 .Today is Sprint Wednesday : 3(4x50 free on descending intervals). 200 choice drill. 6 x 50 Sprint kick on the minute. 4(4x25) Breakouts into Sprint 25’s. 50 v sit scull, 50 underwater running. Dive clinic. 300 long axis pull combo.200 warm down. Thank you for Swimming Bear.

BEAR SWIMMING Workout 021120

Dynamic stretching and light drylands core strengthening. Warmup: 321 300 choice swim, 200 Pull, 100 kick. Today we focus on Breaststroke with middle distance backstroke in between. Similar to yesterday’s format, we will run through a series of drills , kicks and Swims to develop good technique. Terms like “ grow the neck”, “ride the glide”, “ankles outside of the knees” will be some of the things you may here. 3 bear glide:3 second glide. Kick into the glide,heel speed,stroke count, and underwater pull down training sequence. There will be a short dive clinic at the end. Warm down . Thank you for Swimming Bear.

BEAR SWIMMING Workout 021020

Dynamic Stretching and light Dryland core strengthening before the 321 Warmup.Today we are working on Butterfly.We will incorporate kicks, drills and Swims that are Fly related including the 5th stroke. Of course we will get some middle distance freestyle in as well as dives. Welcome back all Bear Swimmers and families.

BEARSWIMMING Workout 020520

Welcome back ! Day 3 has us in the water doing a combination of broken 150’s (Sprint 50, climb out to perform a one minute plank variation, then swim 100 stroke & repeat 4X) after the standard 321 warmup. long axis drill set. QLD. Dive clinic. Drill down. Thank you for Swimming Bear.

BEAR SWIMMING “Drylands”Workout 020420

Due to cool Pool temps we will conduct Drylands with an emphasis on core strengthening and proper posture and techniques. Please dress appropriately; Sweats,tennis shoes,bottle of water. Circuit training,Hill repeats, HIIT,stairs,box jumps,and more. Thank You for Swimming Bear .