BEAR SWIMMING Workout 110215

We will have a Crazy wet weather workout today ! 321 Warmup . Wide step Mesa set: 25/25,50/50,75/75,100/100,200/200 Free first ,Backstroke as the mirror. On the way down Free/ Breast. 4 x 100 Kick w/ no board. 150 w/ underwater flips. 200 warm down.

BEAR SWIMMING Workout 102915

Dynamic stretching and light dryland core strengthening. Warmup 321 - 300 Swim, 200 Pull, 100 kick. Tonights workout will be "Halloween" themed. Each swimmer will get a chance to "Roll the dice" and the numbers drawn will dictate the duty. Odds- swim (50st,100IM,Fr,200 kick,400IM,500fr,1000fr) evens are dryland(Planks,Run,Lunge,seated flutter,Iron cross,crunches). Race or treat x several 25's and 50's. 200 warm down. NOTE: Practice is cancelled next Wednesday due to the Pool having a Water Polo tournament. Thank you

BEAR SWIMMING Workout 102815

Dynamic stretching and light dryland core strengthening. Warmup : 321 300 Swim,200 Pull, 100 Kick. 8x 25 sprints on the 30. 4 x 50 Kick sprints. 6 x 50 Sprints w/ climbouts and dryland excercise. 8 x 25 Sprint Kick. 4 x 100 fast freestyle w/ climbouts and excercise in between each one. 12 x 12.5 Burst kicks. 2 x 200 (one IM,one breaststroke). 4 x 25 sculling(2 x 25 heads up,2 x 25 on back). 150 free w/ underwater flips. 200 warm down. Note: If you plan on attending the SRVLA Meet in December ,PLEASE submit entry cost plus $10.00 child w/ your November dues. I will be registering those pre -paid only. Parents who work as officials(after going through the training) will be able to waive the additional $10.00 fees. This fee is a result of Bear not providing an official at meets we attend. See Pacswim.org for more details. Thank you.

BEAR SWIMMING Workout 102615

Dynamic stretching then dryland core strengthening. Warmup : 4 x 200 SKIDS - Swim 200,Kick 200, 200 IM,200 IM drill.200 swim choice. 4 x 75 kick IM order (fast,med.,fast). Main set 321 x 4 : 300 freestyle (Moderate pace),4 x 50 stroke(2 x 50 drill + 2 x 50 swim), 100 IM. 10 second rest interval then repeat once per stroke. 200 pull,200 warm down.

BEAR SWIMMING Workout 102215

Dynamic stretching and light dryland core strengthening. Warmup : 321 300 Swim choice,200 pull,100 Kick. 16 x 50 (first 8 with resistance). 8 x 50 Kick (1/2 with resistance). 4 x 100 Stroke drill(fists). 2 x 200 BC Pulling. 50 scull(1 lap v-sit,one lap Piston kick w/ sculling arms. 150 Free with underwater flips. 12 x 25 In and Outs. 200 warm down.

BEAR SWIMMING Workout 102115

Dynamic stretching and core strengthening. 12 x 50 Warmup: Swim down,kick back. 3 x 100 Kick set(flutter,dolphin,flutter then dolphin,flutter,dolphin ect.) Davis mile Odds IM order,evens freestyle. 300 pull . 50 scull,200 warm down.

BEAR SWIMMING Workout 101915

Dynamic stretch and dryland core strengthening. Warmup : 321 300 Swim choice,200 Pull, 100 kick. "Camel Humps" 100 free,50 free,150 free,50 free,200 free. 200 IM,50 back,150 IM(less free),50 free,100 IM, 50 free. 100 Breast,50 Free,150 breast,50 free,200 breast. 200 Stroke drill,50 kick,150 stroke drill,50 kick,100 stroke drill (all 50's are sprints,rest interval is 10 seconds. 2 x 200 Pull long axis. 50 scull choice. 4 x 25 underwaters. 200 warm down.