BEAR SWIMMING Workout 102121

Warmup 321 : 300 Choice swim, 200 Pull,100 Kick. Opening Swim : 6 x 200 Stroke Sandwiches ( The meat is IM order). 50 V sit scull. 8 x 50 Sprint kick. 4 x 100 Free descend. 3x 75 Backstroke drill. 12 x 25 Sprint. 300 warm down.

BEAR SWIMMING Workout 102021

Warmup 321 : 300 Choice swim, 200 Pull,100 kick. Todays focus will be to lengthen underwaters during pushoffs, both starts and flips. Opening Swim - 500 Free (up to half a lap uw off every wall). 6 x 25 UW ( fins if needed) alternating dolphin on back and front). 50 V sit scull. 8 x 50 : Odds Free with long uw and strong breakouts. Evens Free: start at surface , then submerge and dolphin kick last half lap uw. 10 x 100 alternating free/ stroke. 200 warm down.

BEAR SWIMMING Workout 101821

Warmup 321 :300 Choice Swim, 200 Pull,100 Kick. Todays theme is H.I.I.T ( High Intensity, Interval Training. 200 IM drill "smooth", 10 sec. rest , then 200 Free @ 80 % effort. 8 x 50 all out effort freestyle in the minute. 200 Free drill "stay long", 200 IM Swim @ 80 % effort, 8 x 25 Stroke order max effort sprints on the minute. Kick set : 6 x 50 on the 1:15. 4 x 100 backstroke descend. 500 Free ( every 4th lap choice). 200 warm down.

BEAR SWIMMING Workout 101621

Warmup 321. Todays theme is " Breakouts,Underwaters & Turns. 20x 50 (1/2 deepwater starts). 10 UW 25's, 16 Breakouts( 1/2 lap). Kick set : Breakouts and Push offs. UW Clinic. 500 Free (4th lap choice) 300 warm down.

BEAR SWIMMING Workout 101321

Warmup 321. Today is "Drag" day . We will work on all 3 types of drag that affect competetive swimmers. Pressure drag "Form", Surface drag " Wave", and "Friction" drag. We will perform series of sets aimed at reducing power robbing "drag" from each swimmers stroke . Thank you for Swimming Bear.

BEAR SWIMMING 101121

Warmup 321 : 300 Choice swim, 200 Pull , 100 Kick. Short Axis Day . 2x ( 25fly,25 breaststroke), 3x ( 50fly drill, 50 breast drill),4x (75y Stroke sandwiches: br,fly,br + fly,br.fly). 5X ( 50 swim / 50 kick, breast/fly ). V sit scull. 300 warm down.

BEAR SWIMMING Workout 100721

Warmup: 321 300 Choice swim, 200 Pull,100 kick. Strength day. 500 free pull ( every 4tg lap back pull). 6 x 25 Overkick free. 50 Windsheild wiper headsup front scull. 4 x 50 buddy pulls. 4 x 50 backstroke buddy pushes. 12 step interval uw running w/ dolphin dives. 4 x 25 hypoxic free & fly. UW dolphin kicking 4 x 22.5. V sit scull 50. 1 legup free x 100y. 100 free no wall sprint from deepwater start. Vert kick x 2:00. Warm down 200.

BEAR SWIMMING Workout 100621

Warmup 321. Opening Swim 500 Free( every 4th lap non free). Trifecta day . 3x (100 IM,50 K, 50 stroke). Quadruple leg death. 3x (100 Free,50 drill,50 stroke). Vanessa's set : 10 x 25 on the .40 IM order. 3x ( 75 stroke sandwich,50 kick,25 super sprint). 300 warm down.