BEAR SWIMMING Workout 072221

dynamic stretch and light dryland core strengthening. Aquatic warmup : 321 - 300 choice swim, 200 pull or drill, 100 kick. Today we will swim a series of Pyramids: 25 sprint, 50 kick, 75 drill, 100 Free for time, 75 smooth, 50 sprint, 25 chalenge. Climb out and start set 2 changing the focus stroke. Rinse and repeat 4x. Triple leg death. Backstroke breakouts and drills ( 4x50). 300 warm down. NO PRACTICE NEXT WEEK. Coach is on Vacation. We resume Monday August 2nd. Thank you for swimming BEAR.

BEAR Swimming Long Course Workout 072021

Battle ropes, Speed rope , Red band circuit for dynamic dryland warmup : 3x -1 minute per station, 10 minute total time. Aquatic Warmup: 123 Reverse pattern from our normal warmup; 100 Kick , 200 long axis pull, 300 choice swim( at this point the hips are warmed up enough to incorporate some breaststroke. 5x 100's free - descending interval. 2x Swim/drill 100's . 2x 100's short axis fly , breast, 2 x 100 long axis free/ back .100's with drag chute, 100's with chains, Swim of Wars, Kick of Wars, Board surfing, board flips ( to learn fast flip turns). Board sprints at the bottom . 100 races for time. Warm down, breakfast at Sukies.

BEAR Swimming practice interruption 7/26- 7/30

Next week there will be a one week practice interuption from Monday July 26- Friday July 30th. We will resume practices on Monday August 2nd. Thank you

BEAR Swimming Workout 071921

Welcome back everyone! We will begin with light dynamic stretching and a bit if dryland prior to getting in. Aquatic warmup: 300 choice swim, 200 pull or drill, 100 kick. Todays focus will be 50's and 100's . 1k main set - 10x 100's, followed by a 10x 50's set. 4 x 75 drills,triple leg death. 300 yard warm down. New Schedule : M,W,Th 4:30-6:00 . Thank you for Swimming Bear.

BEAR SWIMMING Long Course AM Workout 070821

Dynamic warmup: 3 rounds of Battle Ropes, Jump rope and red bands ( 9 minutes) Aquatic Warmup: 321: 300 choice swim, 200 pull or drill,100 kick. Main set : 4 x 250 ( 100 drill, 100 kick, 50 sprint )stroke order. tug of war. 30 missile bobs, 30 inverted situps/crunches. 3 x 50 Breaststroke sprints. Looking for descendibg times of 1-1.5 seconds per sprint. 300 warm down. Note: Afternoon practices will start July 19 Mon,Wed,Thurs. 4:30-6:00 pm. Long course practices will finish at the end of July.

BEAR SWIMMING Workout 070621

Warmup 321. Main set: 3 x 300 Stroke sandwiches. 4 x drill 100, Kick 100 , sprint 50. warm down.