BEAR SWIMMING Workout 100115

Dynamic stretching and light dryland core strengthening. Warmup: 12 x 50 Swim down ,Kick back in RIMO. 10 x 50 sprint from a dive (all freestyle) + 10 burpies after each 50. 8 x 50 Kick sprints(to be called out) +8 wallups after each 50. 6 x 100 IM + 6 dry leaps of faith. 4 x 200 Stroke drill IMO + 4 deep knee lunges that hold for 8 seconds after each 200 .2 x 300 Pull + 10 underwater situps after each 300. 1 x 400 IM swim. Cool down 200.

BEAR SWIMMING Workout 092815

Dynamic stretching and light dryland core strengthening. 321 Warmup (300 Choice Swim,200 Pull,100 kick). "Snyderman pyramid" 100 IM, 200 pull,300 Freestyle,200 Kick,100 IM. 6 x 50 Sprint kick. 200 IM Fist drill. 12 In and Outs. 200 Breaststroke.200 warm down.

BEAR SWIMMING Workout 092415

Dynamic stretching and light dryland core strengthening. 12 x 50 Warmup(Swim down,drill back RIMO). 6 x 50 Free from a dive w/ 6 pushups after each sprint(tight interval). 8 x 75 stroke w/8 wallups after each 75 on a tight interval. 10 x 100 IM w/ 10 Crunches after each 100 IM(tight interval). 12 x 25 One arm Free w/ 12 deep knee lunges on a tight interval. 14 x 50 Kick sprints from the wall w/ 1 minute vertical kick in between each 50. 50 scull.200 warm down.

BEAR SWIMMING Workout 092115

Today we will review the Hercules Swim meet results and times. We will also correct any DQ's we may have received. Pizza and Light refreshments will be served ! Great swims this weekend and a big Congratulations to those who swam in their first "Swim Meet ".

BEAR SWIMMING Workout 091715

Dynamic stretching and light dryland core strengthening. Warmup: 12 x 50 RIMO Drill down,Kick back. This is the last practice before this weekends Hercules Meet. We will swim the events (25's,50's and 100's) with and without equipment. We will also do lots of dives ! There will be another timed kick set(this time 25 fast/25 easy) x 15 minutes. 300 KDS RIMO. 200 warm down.

BEAR SWIMMING Workout 091615

Warmup : 321 300 Swim choice,200 Pull, 100 Kick. 2 x 4 x 100 Freestyle descend 1-4 twice. 15 minute kick set - 1/2 lap easy,1/2 lap fast continuous(seniors add resistance). 4 x 100 IM (1&3 fist).Starts. Turns(In and Outs x 12). 200 Free w/ underwater flips. 300 KDS IMO. 50 overkick,50 free one leg up. 50 scull. 200 warm down.

BEAR SWIMMING Workout 091415

I would like to thank all who swam the T-30. It was a good effort ! Especially the Juniors, who stepped it up a notch. We have 3 practices before the meet this weekend,so lets get focused on Starts and turns and technically superb stroke execution. Dynamic Stretching and light dryland core strengthening. Warmup : 12 x 50 (Swim down, drill back). 12 x 50 Sprints with resistance.12 x 75 without- strokes to be called out.12 x 50 sprint kick(6 with resistance,6 without). Starts x 12 minimum. 10 In and Outs to work on walls. 200 free w/ underwater flips will work on BC. 300 Fist IM "for feel". 2 x 50 overkick,2 x 50 one arm drills, 200 warm down.