BEAR SWIMMING Workout 060916

Dynamic Stretching and light dryland core strengthening. Warmup : 321 300 Swim,200 Pull, 100 Kick. We will observe "Strength Thursday" today. 4 x 50 Hypoxic freestyle, followed by a combination of crabwalk and deep knee lunges around the pool. 3 x 100 Stroke(with chutes) with 2 minutes of core strengthening in between each 100. 2 x 200 Stroke sandwich followed by 2 minutes of Plank or seated flutter kick. 6 x 50 kick sprints with 2 minute plank high or low afterwards. Broken 1 x 400 IM with 10 wallups after each 100. 50 heads up sculling followed by 10 Iron Crosses,and 6 dry leaps of faith. 300 warm down. ONDA Meet at CCC on July 16/17 will open for registration on Monday evening, Please notify Coach Pat of events entered asap. Thank you

BEAR SWIMMING Workout 060216

Dynamic stretching and dryland core strengthening. 321 Warmup 300 Swim, 200 Pull, 100 Kick. Today is "Strength" Thursday, we will do sets that involve getting out of the pool and exercising in between rounds. 10 x 50 Kick plus 6 x 1 minute dryland exercises. 4 x 100 ( fast,easy,medium,fast), plus 6 dryland esercises. 3 x 200 Pull plus 6 2 minute exercises. 50 Scull,Run 4 laps, 12 x 25 sprints. 300 warm down.

BEAR SWIMMING Workout 052616

Dynamic stretching and dryland core strengthening. Warmup 321 300 Swim, 200 Pull, 100 Kick. 5 sets of 5 50's #1 Sprint freestyle,#2 Sprint kicks,#3 Long axis pulling,#4 IM order, #5 Sculls. 200 freestyle w/ underwater flips. Stroke sandwiches 3 x 150 ( free stroke free by 50). 2 x 50 buddy pull. 2 x 50 buddy push. 1 x 50 arms up kicking on back. 300 kds rimo. 300 warm down.

BEAR SWIMMING Workout 052516

Dynamic stretching. 321 warmup : 300 swim choice,200 Pull,100 kick. Today is "Strength Wednesday" . We will swim a series of sprints(10 x 50) followed by a dryland circuit(3 exercises). We will then sprint kick 8 x 50's with an excercise in between each 50. 10 x 100 IM (get out after each pair and perform 2 circuits). 300 pull. 200 Stroke(choice).200 drill.50 scull.200 warm down.

BEAR SWIMMING Workout 052316

Dynamic stretchng and light dryland core strengthening. 321 warmup 300 Swim choice, 200 Pull , 100 Kick. Today we will swim a "Pentathalon" (5 events for time ). 4 x 50 plus 100 Free. This is in preparation for our Long course meets coming up. I also have a set of 50,100,200 x 4 : going through the stroke with Swim,Kick, drill. 150 hypoxic free. 200 stroke. 3 x 200 free (one med.,one fast,one really fast). 6 x50 kick on the 50.300 warm down.

BEAR SWIMMING Workout 051916

Dynamic stretching and light dryland core strengthening. Warmup : 3300 Swim choice, 200 Pull, 100 Kick. 12 x 100 . 100 Butterfly,75 fly,25 free,50/50,25 fly,25 free. 100 backstroke, 75 back,25 free,50/50,25 back ,75 free ect .... 6 x 75 kicking (building to sprint(evens dolphin). 50 scull. 200 free w/ underwater flips. 200 breaststroke drill,100 choice,200 Breaststroke. 12 x 50 sprint callouts. 300 warm down.

BEAR SWIMMING Workout 051816

Dynamic stretching and light dryland core strengthening. Warmup 321 300 Swim choice, 200 Pull, 100 kick. 16 x 25 sprint swims(stroke to be called out). Timed swim: for those who did not do the 5k on Monday.30 minutes Juniors and Seniors,20 Minutes Gold,Blue and Cubs. We will need parents as lap counters please. Seniors alternate workout : Ladder 25-500 back down to 25 alternating some drill and some stroke work into it.500 is free,400 is IM,300 is pull, 200's are kicking. There is room to be creative in between. 50 scull. 150 free w/ underwater flips.300 warm down.