BEAR SWIMMING Workout 070215

Dynamic stretching . Warmup : 321 300 Swim choice,200 Pull, 100 kick. Main set : Free/IM ladder - 50 free (1 leg up). 100 IM for time. 150 free drill(3 stroke plus 6 kick).200 IM drill. 300 Flutter kick ( 4 x 75 med,fast,med.). 400 IM (50 drill,50 swim).300 Pull freestyle(2 x 150). 200 IM kick (on front side). 150 (3 x 50 #1 heads up,#2 4 strokes heads up plus 6 strokes head down. #3 One arm : right down,left back. 100 IM for time.50 Fly. 25 hypoxic. 200 short axis drill, 2 x 25 scull, 200 warm down.

BEAR SWIMMING Workout 070115

Dynamic stretching,then into the pool for our 321 warmup: 300 Swim choice,200 pull,100 kick. Today is "20k day" , no we are not going to swim 20k. We will be Kicking 20,000 times in this workout ! All Free and Backstroke today. 800 Kicks with board ,800k swimming-to be determined by your kick count per 25 (all Free)12 x 100 approximately. 4 x 200 Backstroke(#'s 1 and #3 are drill). 6 x 25 - 6 up, 4 down freestyle swims. 200 warm down choice.

BEAR SWIMMING Workout 062515

Dynamic stretching and light dryland core strengthening. Warmup : 321 300 choice swim,200 pull,100 Kick. Drill set: Shark fin free 200 (12 kick switch by 50,10 kick switch by 50,8 kick,then 6 kick. 150 w/ Underwater flips. 8 x 50 from a dive. 12 x 25 In and Outs. 8 x 20 yd In and Outs, 6 x 15yd In and Outs. 200 Scull 50 of 4 types. 10 x 50 Kick sprints. 1 x 200 Kick. 200 Backstroke 3+6 drill. 200 Im for time. 300 warm down.

BEAR SWIMMING Workout 062415

Dynamic Stretching and light dryland core strengthening. Aquatic warmup: 12 x 50 (drill down swim back RIMO x 3). 8 x 50 Kick sprints on a descending interval (2 groups of 4). 8x 50 Sprint free. 16 x 100 (first 4 free,fly,fly,free) ,2nd 4 (free back,back,free) ect.... 12 In and out 25's. 150 free with underwater flips, 200 long axis drill. 300 pull, 200 warm down.

BEAR SWIMMING Workout 062215

Dynamic stretching followed by dryland core strengthening. 321 warmup: 300 Swim choice,200 pull,100 kick. 4 x 50 Kick sprints plus 4 x 75 kick sprints. 3x( 4 x 50 stroke,200 Free,200 Swim kick IM,4 x 25 sprint stroke). Interval decided by ability. 200 long axis drill . 300 warm down.

BEAR SWIMMING Workout 061815

Dynamic Stretching and light Dryland core strengthening. Warmup: 321 300 Swim choice,200 Pull, 100 Kick. 12 x 50 Sprints ! 3 sets of 4 By IM order. 6 x 50 Sprint Kick (3 x 2 .50's 1:10,1:00,.50) Drill set: 200 short axis combo drill. 6 x 75 varied in pattern: 2x fly,free,fly, 2x Back,free,back, Breast,free,breast. 200 straight kick. 150 free w/ underwater flips. 6 x 25 "bursts". 6 x 25 "In and Outs". 200 warm down.

BEAR SWIMMING Workout 061715

Dynamic stretching and light dryland core strengthening. 12 x 50 Warmup: Swam RIMO ,drill down swim back w/ 5 second rest in between each 50. Kick set : 4 x 50 on the 1:20,4 x 50 on the 1:10,2 x 50 on the 1:00. Pull set : 400 Pull easy,fast by 50. Drill set: Short axis combo drill x 100, then Long axis combo drill 100. Main set: Freestyle builder set: 100 Medium pace 5 sec rest interval,150 Med,fast,med. by 50,5 second rest interval. 200 (50 fast,100 medium,50 fast).5 sec RI, 300 (100 fast,100 easy,100 fast). 400 (200 fast,200 medium pace, 5 sec. RI.). 200 Kick on side by 50,100 free drill. 50 Sprint free. Fun set: TBA , 2 x 100 IM descend. 200 choice warm down.