BEAR SWIMMING Workout 090814 "dedicated to Coach Emery"

Light Stretching and some dryland work. 321 warmup-300 swim,200 pull,100 kick . Today is STROKE Monday,we will focus on the IM today. 4 x 100 build IM - 1st 100 is standard,2nd 100 is fly,fly,back,breast.3rd 100 fly,fly,fly,back.4th 100 is all fly. Repeat with each stroke with a 100 IM kick on your back in between each 4x100's.2 x 75 of Coley Stickels butterfly drills(5 underwater dolphin kicks,then one stroke head down and one stroke with a breath then repeat). Whacky IM drills....... 50 IM, butterfree,slow arm fly,breast with flutter,ect(8 x 50). 150 free with underwater flips.50 v sit scull. 200 warm down. Todays set is dedicated to Emery Weed who's impact on our small swim community was great.

BEAR SWIMMING Workout 090414

Stretching and light dryland training. STRENGTH THURSDAY. 300 warmup(choice). Counsilman leaps for measurements. Sprints with activities in between. Understanding power as it applies to your particular swimming. 10 x 50 Kick sprints on the minute. 300 hypoxic,200 warm down.

BEAR SWIMMING Workout 090314

Stretching and light dryland training. short warmup of 300 yards. The main set will consist of 25 x 100's freestyle . We will do them in groups of 5 ,with a 100 Kick after the fifth of each set. Interval to be determined. 300 warm down.

BEAR SWIMMING Workout 082514

Stretching and some dryland core strengthening. 222 warmup - 200 Swim choice, 200 Pull,200 Kick. 3 x 200: Kick 50 dolphin on side,swim 100 fly,then swim 50 free. LQS - 1500 for time. 200 hypoxic,200 warm down. Thank you

BEAR SWIMMING Workout 082114

Stretching and dryland core strengthening. 600 warmup (222) 200 swim,200 pull,200 kick. 4 x 125 bubble IM's with an activity in between. 6 x 50 sprints with an activity after each pair. 4 x 100 Kick hypoxic. 200 Breath control. 300 KDS RIMO. 16 x 25 (4 sets of 4 descending) 300 warm down . TEAM MEETING 6:30 - 7:00 pm.

BEAR SWIMMING Workout 082014

A Reminder regarding the Mandatory Team Meeting : Thursday 08-21-2014. Please plan on attending. Stretching and Light Dryland. 321 Warmup 300 Swim-choice,200 Pull, 100 Kick. 6 x 75 (Fly.free,Fly + Back,free,back + Breast,free, breast) x 2. 12 x 50 Free(descend each group of 4). 12 x 25 Variable-stroke and interval to be determined. 6 x 100 Kick ( 25 easy,50 sprint,25 easy). 200 Breath control.4 x 50 Heads up Catchup freestyle. 200 warm down.

BEAR SWIMMING Workout 081814

Welcome back everyone ! We will start with dynamic stretching and move into some core strengthening exercises before getting in. 1000 warmup set: 100 Swim, 200 Kick,300 KDS IM order,200 pull and 100 choice swim. 6 x 250 (100 free,100 IM then 50 easy) 2 groups of 3 holding faster interval on the last 3. 6 x 50 Kick sprints on the 1:00. 150 free drill(3 strokes plus 6 kicks). 2:00 min. vertical kicking.2 x 50 hypoxic.200 warm down.