BEAR SWIMMING Workout 101515

Dynamic stretching and light dryland core strengthening. Warmup : 321 300 Swim, 200 Pull,100 kick. 12 x 50 1-6 (Breakouts) 7-12 (Builds) Strokes to be called out. 6 x 75 Kick 1-3 Med.,fast,med. 4-6 Fast,med.,fast. Stroke sandwiches 3 x 200 (75 free,50 Stroke,75 free). Hypoxic set 200 BC. 150 w/ underwater flips. 12 In and out 25's. 200 Stroke drill. 300 warm down.

BEAR SWIMMING Workout 101415

Dynamic stretching and light dryland core strengthening. Warmup : 321 for all who swam Monday, 1000 Reverse IM for those making up the "1492" set. Strength Wednesday: Chutes,bands,chains and tombstones. We will swim a series of 100's and 50's with and without resistance. 12 x 50 Kick included into Strength set. 300 Pull. 200 Long axis drill. 300 warm down.

BEAR SWIMMING Workout 101215

Dynamic stretching and light dryland core strengthening. Columbus Day Workout: Warmup :12 x 50 Swim down kick back in Reverse IM order (RIMO). 1) 1000 Reverse IM (representing the struggles involved for all with the discovery of America). 4) 4 x 200 (stroke drill on odds,Kick on evens). 9) 9 x 50 from a dive (to be called out). 2) 2 x 100 IM. "Discovery set" - we will discover facets of our stroke and kick never thought about.(focusing on kick counts,and width of breaststroke pulls). 300 warm down.

BEAR SWIMMING Workout 100815

Dynamic stretching then into our set...... Today we swim 30 x 100's Freestyle. First 10 on the 1:40. Second 10 on the 1:30. Third 10 on the 1:20. 200 warm down non free.

BEAR SWIMMING Workout 100715

Dynamic stretching and light dryland core strengthening. Warmup: 321 300 choice swim,200 pull,100 kick. 4 x 100 free w/10 pushups after each 100. 6 x 75 non free w/ 6 wallups after each 75. 8 x 50 Kick sprints w/ 8 deep knee lunges after each 50. 10 x 25 Heads up free w/ 6 dry leaps after each 25. Endless relay. 200 short axis drill. 150 w/ underwater flips. 50 scull. 200 warm down.

BEAR SWIMMING Workout 100515

Dynamic stretching and light dryland core strengthening. Warmup : 12 x 50 RIMO -Swim down,kick back. 250 Kick on side(flutter or dolphin). 200 short axis drill. 300 pull w/ bc componant. 6 x 75 kick (two medium,one fast)(one medium,2 fast) (all fast) x 2. 10 x 50 Sprints on the minute. (to be called out) 5 x 100 IM Odds swim,evens drill. 200 warm down (choice).

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.