BEAR SWIMMING Workout 091015

dynamic stretching and dryland core strengthening. Warmup: 321- 300 Swim choice,200 Pull, 100 Kick. Our Monthly LQS Swim is today (T30). Juniors 20 minutes,Seniors 30 minutes. 2 x 50 scull. Starts and turns 15 minutes. Kick sprints 10 x 50 w/ boards. 200 warm down.

BEAR SWIMMING Workout 090915

Dynamic stretching then light dryland core strengthening. Warmup : 1234 : 100 Swim,200 Kick ,300 Pull, 400 IM drill. 12 x 50 (3 groups of 4 descending by group). 200 IM sandwich (50 free,100 IM,50 free continuous). 6 x 50 In and outs. 200 free w/ underwater flips. 6 x 75 kick- 2 rounds; Med,med,fast. Med,fast,fast. all fast. repeat. 200 warm down.

BEAR SWIMMING Workout 090315

Dynamic stretching,followed by a 200 choice warmup. Kick set: 4 x 100 flutter or dolphin-#1) 25 fast ,75 medium. #2)50 fast,50 medium. #3) 75 fast,25 medium. #4) ALL FAST. 50 Piston Kick w/ sculling arms(feet going up and down in imaginary"cylinders"). 400 IM drill -focus on body position. 300 Long axis Pull(1:10 pace). 400 "Fist Freestyle"5 minutes or less. 4 x 50 Kick sprints(Kick style to be called out). 50 V-sit scull. 100 "Funky" IM ( hybrid strokes ie: Fly w/ flutter,Back w/ dolphin,Breast w/ flutter,Free w/ dolphin kick). 200 Warm down .

BEAR SWIMMING Workout 090215

Dynamic stretching and light dryland core strengthening. Warmup : 321 300 Choice,200 Pull, 100 Kick. We are going to start with 12 x 25 "In and Outs"- mostly freestyle working on "Bursting" explosive starts and fast,correct turns.6 x 50 Kick sprints w/ a 5 sec. rest interval . 20 x 25 sprint swims (some from a diving start), 5 groups of 4. 6 x 50 Kick sprints 10 sec. rest interval.6 x 100 IM order plus two "Callouts" , these are swam medium fast. 2 x 50 One leg up freestyle.2 x 50 scull(one 50 V-sit scull). 200 long axis drill. 250 free w/ underwater flips. 200 warm down.

BEAR SWIMMING Workout 083115

Dynamic stretching and light dryland core strengthening. Warmup 12 x 50 RIMO (drill down , swim back) . 6 x 50 Kick down,Swim back. Pyramid set: 50 Free Sprint all out, 100 IM focus on technique,200 Freestyle at Medium fast pace. 300 Pull . 200 IM drill,100 freestyle(fist swim). 50 Fly all out. 2 x 50 Kicking on back w/ both arms up. 2 x 50 scull. 1 x 50 Freestyle w/ one leg up(right for 25,left for 25). 200 w/ underwater flipturns. 200 Kick on back or side. 300 warm down.

BEAR SWIMMING Workout 082715

Dynamic stretching and light dryland core strengthening. Warmup :300 choice swim. Set #1) 4321 400 IM drill, 300 Pull,200 Kick,100 Free. We are going to swim more events from the Hercules meet and work on our times. 100 Fist free. 150 free w/ underwater flips. 200 Short axis drill. 8 x 25 "In and Outs". Kick relays . 100 one arm backstroke (odds right arm,evens left arm). 4 x 50 Hybrids. 300 warm down.

BEAR SWIMMING Workout 082615

Dynamic stertching and light dryland core strengthening. Warmup : 12 x 50 IM order -drill down,swim back. We are going to Kick sprint our meet events. I will announce the events and order at practice(approx. 4-600 yds.) Pull set : 400 yds freestyle(Path,Pressure,Pitch). 16 x 50 Groups of 4 (4x fly,4x Back,4x Br. 4x free), 10 second rest interval 20 between sets of 4. 4 x 125 Freestyle (Build to sprint 50). 50 scull.200 short axis drill. 250 free w/ underwater flips. 2 x 25 Piston kick w/ sculling arms. 8 x 12.5 sprints. 200 warm down -choice. Cubs will spend some time working on diving progressions in preparation of Septembers Hercules meet. Thank you