BEAR SWIMMING Workout 031616

Dynamic stretching and light drylands core strengthening. Warmup : 321 300 Swim choice, 200 Pull,100 Kick. 2x(5x 100) free- First 5 with socks and paddles,2nd five without.5 second rest interval. 8x 50 Kick (4 with socks,4 without). 2 x 200 stroke drill. 200 IM. 12 In and outs. Starts and turns. 200 warm down.

BEAR SWIMMING Workout 031416

Dynamic stretching and Dryland core strengthening. 321 Warmup : 300 Swim choice, 200 Pull, 100 drill today. 4X ( 25 Kick medium,50 Sprint kick,75 fast kick) Each round by stroke w/ 5 second rest intervals. 100 Back drill,100 Backstroke,100 Breaststroke drill,100 Breaststroke 10 sec. rest interval. 21 x 50 Freestyle Sprints 3x (groups of 6 : #1 Long,#2 Meduim,#3 Fast). 50 Sprint in between groups of 6 and after. Short rest intervals. "Starts from the Blocks" in preparation for this weekends meet. 3 x 100 (Free, Stroke, Free) 5 second rest interval. "Turns and Finishes". 200 warm down.

BEAR SWIMMING Workout 031016

Warmup 321 300 Swim choice,200 Pull, 100 Kick. Main set : 100 IM Kick,200 Freestyle swim,100 IM Kick,200 Backstroke swim,100 IM Kick,200 Breasttroke Swim,100 IM Kick , 200 Butterfly. Part 2: 100 Pull,200 Free drill,100 pull,200 Back drill,100 Pull,200 Breast stroke drill,100 Pull,200 Fly drill. 6 x 50 sprints "Callouts". 200 warm down. All rest intervals are 5 seconds,except between main sets .30. Thank you

BEAR SWIMMING Practice Cancelled today 03/09/2016

Hello Swimmers and Parents, Due to extremely low Pool temperature the Pool will be closed today and practice cancelled. See you tommorrow and Bear apologizes for this late notice(but I just found out !). Thank you

BEAR SWIMMING Workout 030716

Dynamic stretching and light drylands core strengthening. Warmup: 321 300 Swim, 200 Pull, 100 Kick. Main set : " Mirrored". 4 x 50 sprint kick (5 sec. rest interval) , 4 x 50 Sprint Kick w/ fins. 4 x 100 Free descend,followed by 4 x 100 free w/ socks. 2 x 150 Pull (second 150 BC). 2 x 150 pull w/ socks. 6 x 25 sprints(strokes to be called out) , 6 x 25 sprints w/ fins. 150 stroke,150 stroke w/ socks. 200 stroke drill. 300 warm down.

BEAR SWIMMING Workout 030316

Warmup : 321 300 Swim,200 Pull,100 Kick. We are going to swim our Meet events in 4 ways: #1 Race pace with drag socks. #2 Race pace with Chutes #3 Race Pace with no training tools. #4 Race pace with fins . Events: 50's,100's and 200's. 50 Scull . Pull set : 3 x 200 descend. Kick set : 10 x 50 Callouts. 200 warm down.

BEAR SWIMMING Workout 030216

Dynamic stretching and light drylands core strengthening. Warmup 321 300 Swim, 200 Pull , 100 Kick. 4x (200 IM , 100 Free, 50 Back, 25 Heads up free). 6 x 75 Kicking - Odds:(fast,med.easy) Evens:( easy,med.,fast). 150 free w/ underwater flipturns. Starts and turns. 200 warm down. Hills Hurricane Meet is still open, Enter now !