BEAR SWIMMING Workout 093021

Warmup: 321 - 300 Choice Swim, 200 Pull, 100 kick. "Drill Day" . 100 Back drill,200 Breast drill, 3 x 100 Free drills, 4 x 50 fly drills. 50 V sit scull. 200 free - flipping every 8 strokes. 3 x 100 Pull - Back , Breast, Free. Skimmers,hybrids, overkicks, buddy pulls/ buddy pushes. 200 warm down.

BEAR SWIMMING Workout 092921

Warmup 321 : 300 Swim, 200 Pull, 100 Kick. Today is "Distance" day. Main set option A) Swim a mile 66 or 72 laps. Option B)1000 Freestyle plus 500 kick. Dryland. 300 Warm down.

BEAR SWIMMING Workout 092721

Warmup 321 : 300 Choice swim, 200 Pull, 100 Kick. "Middle distance day" . 5x 200 (200 free smooth,200 IM drill, 200 free drill, 200 IM, 200 free for time. 50 v sit scull. 3 x 200 (fly, back,breast) Swim /Kick in back by 25. line drill. 300 warm down.

BEAR SWIMMING Workout 092322

Warmup 321 . IM day plus dryland. 100 IM + dryland. 200 IM + dryland. 400 IM + drylsnd. IM kick set 4 x 100 stroke. IM drill set 1000. warm down 200.

BEAR SWIMMING Workout 092221

Warmup 321. Backstroke & Legs day. Quadruple leg death. 4 x 50 backstroke on the minute , 40 Squats. 50 V sit scull. 8 x 25 back sprints on the 30. 100 free for time. Pyramid 25,50,75,100 free, 75,50,25 Fly. 300 warm down.

BEAR SWIMMING 092021

Warmup : 321 . Todays focus will be "Sprint" based and on tight intervals. One "Power hour", including climb outs and dryland, a kick segment then followed up with some backstroke drills. 300 choice warm down.

BEAR SWIMMING Workout 091621

Warmup 321 . Today will be Breaststroke focused with a similiar theme as yesterdays Fly set. We will perform a series of progressive breastroke drills, with some long axis swims inbetween. Ending with a 400 IM. 4(4x25 br. drills), 50 back. 4(4x50 br. drills and hybrids). 100 Free for time. 2(2x100 br. descend). 50 V-sit scull. 400 IM . 200 choice warm down. Thank you for Swimming Bear.

BEAR SWIMMING Workout 091521

Warmup 321. Today we will be worming on Butterfly & Breaststroke specifically. Thrre will be some long axis recovery sets in between sessions. Butterfly drills : Body dolphin, solphin kick in position eleven , Breakouts, turns, kickingnon back and side. 4 x 25 fly sprints. 50 easy back. 3 x 50 smooth fly. 50 v sit scull. 2 x 100 fly , 50 easy. Breaststroke : Drils, kicks and hybrids. 500 free. 200 choice warm down.

BEAR SWIMMING Workout 091421

Warmup 321 . Todays theme : 4 & 3 - 4 Swims + 3 dryland excercises. 4 x 25 Freestle sprints + 3x dryland, 4 x 50 Back + 3 dryland exercises. 4 x 75 Kick + 3x dryland. 4 x 100 IM drill + 3x dryland. 4 x 200 IM + 3x dryland. 300 warm down.

BEAR SWIMMING Workout 090921

Warmup: 321 . Todays set is a sequence to yesterdays. 3 & 2 is the Theme. 3 x 50 free sprint all out + 10 pushups & 40 seated flutter kicks, 3 x 75 Butterfly ( 50 free/ 25 fly, 25 free/50 fly, 75 fly ) + 2 Dryland excercise sets. 3 x 100 Back ( 50/50 Swim / kick) + 2 dryland exercise sets. 3 x 200 Freestyle + 2 dryland excercise sets. 300 warm down.

BEAR SWIMMING Workout 090821

Warmup: 321 - 300 Choice swim,200 Pull or Drill, 100 Kick. 2 plus 1 Workout: 2 x 25 sprint butterfly + 10 pushups, 2 x 50 Back sprints + 50 seated flutter kicks, 2 x 75 Breastroke swims at 80% effort + 2:00 Plank , 2 x 100 IM + 40 deep knee lunges, 2 x 200 Freestyle + 20 arm points from a plank high position, 2 x 500 free/choice by 50 , Swim /Kick by 50 in the second + 20 Leg points from a plank high position. 200 warm down.

No Practice 09/06/2021

Hello, just a reminder that the College and Pool are closed Monday 09/06 . Thank you

BEAR SWIMMING Workout 090221

Warmup 321 : 300 Choice Swim, 200 Pull or drill, 100 Kick. 6 x 50 @ 1:00 (odds choice stroke, evens freestyle) . 3 x 100 ( free, back , free). 4 x 50 backstroke drills. QLD : Quadruple leg death . 6 x 75 stroke sandwiches.4 x 200 Swim 50/Kick 50. 50 V sit scull. Underwaters. Line drill or Endless relay. 300 warm down. Thank you for Swimming Bear.