BEAR SWIMMING Workout 091916

Dynamic stretching and light dryland core strengthening. 321 Warmup : 300 Swim Choice, 200 Long Axis Pull. 100 Kick. Main set : 4 x 4 (4 sets of 4 100's). 3 x 100 free @80% plus 100 Fly. 3 x 100's free at 90 % plus 100 Back. 3 x 100's free at 100 % plus 100 Breast stroke. 3 x 100's free @ 110 % plus 100 free drill.50 scull Kick set : 6 x 50 sprint kick on the 50. 2 minute vert kick.100 breast stroke drill/100 breast stroke. 4 x 50 Free w/ overkick. 4 x 75 Hybrid stroke sandwiches. 4 x 50 Backstroke drill. 2 x 200 pull . 300 warm down.

BEAR SWIMMING Workout 091516

Dynamic Stretching and light dryland core strengthening. 321 Warmup : 300 Swim choice, 200 Pull, 100 Kick. Main set : 4 x ( 50 Sprint free,100 IM,50 Stroke)with 5 second rest intervals and 15 in between broken 200's. 8 x 50 Sprint Kick on the 50. 12 x 25 Callouts. 200 Warm down. Then we will be doing our Moonlight Swim at Kellar Cove from 7-8 pm. Please bring a cap,glow sticks will be provided. Thank you

BEAR SWIMMING Workout 091416

Dynamic Stretching and light dryland core strengthening. 321 Warmup 300 Swim choice, 200 Pull, 100 Kick. Main set : Today will be "50" day. 10 x 50 on the minute IM order. 6 x 50 sprint kick on the 1:10, 6 x 50 free on the 50. 8 x 50 pull on the minute. 6 x 50 sprint free on the 45. 50 Overkick, 50 piston kick w/ sculling arms,50 Hypoxic. 200 Breast stroke drill, 200 breast stroke. 200 warm down. PRACTICE ENDS AT 6:30 tomorrow, then we go to Point Richmond for a "Night Swim " ! Glow sticks will be provided.

BEAR SWIMMING Workout 091216

Dynamic stretching and light dryland core strengthening. Warmup 321 300 Swim choice,200 Pull,100 Kick. "Super Leg" set ONE HOUR OF KICKING. 4 x 10 Minutes focusing on each stroke kick. Dolphin kick 50's on the 1:10 (quadrant kicking). Flutter on back 100's on the 2:30. Breast stroke 50's on the 1:20 1/2 on back. Freestyle=flutter by quadrant(Dolphin kick off wall is acceptable)suggested interval 50's on the 1:10. After 40 minutes of solid stroke kick work we will do 20 x 25 Sprint kicks on the minute. I held 18's on Sunday morning ,what is your kick sprint time with a board? 2 x 200 Pull set descend time and breaths. 12 in and out sprints. 100 Im drill, 100 IM, 200 warm down. NOTICE: Practice will end at 6:30 THIS Thursday (09/15/2016)and ALL of our Swimmers are encouraged to Swim in the Bay at 7:30 - 8:15 PM at Kellar Cove in Point Richmond. The bay is a comfortable 64-65 degrees.

BEAR SWIMMING Workout 090816

Dynamic stretching and light dryland core strengthening. 12 x 12.5 yard sprints(from a callout). 8 x 25 Kick sprints, 12 x 50 build IM order. 6 x 50 Kick sprint. 2 x 300 Pull(descending breathing). 2 x 25 overkick.2 x 25 scull. 200 IM, 100 IM drill. 4 x 25 kick u/w on back. 200 easy free warm down.

BEAR SWIMMING Workout 090716

Dynamic stretching and light dryland core strengthening. 321 Warmup 300 Swim choice ,200 Pull (long axis), 100 Kick . Strokework: 4 x 250 (50 Kick,100 Drill,100 Swim) Stroke. 8 x 50 Sprint kick on the minute. 12 x 50 Callouts. 10 x 75 (25 stroke plus 50 free). Backstroke drill by 200 followed by 200 Backstroke. 6 x 25 build. 150 free with u/w flips. 200 warm down.

BEAR SWIMMING Workout 090116

Dynamic stretching and light dryland core strengthening. 321 Warmup: 300 Swim choice, 200 Pull ( long axis), 100 Kick. Today we will use equipment to build both strength and speed. We will swim a series of sets with drag socks,or chutes. 4 x 100 stroke followed by 4 x 75 stroke kick. We will then repeat the sets without drag. 12 x 25 Callouts, 50 scull, 200 Free drill, 100 free. 100 Im drill, 200 IM. 3 x 200 Pull descend. 50 scull. 6 x 25 U/W sprints. 200 warm down.