BEAR SWIMMING Workout 100316

Dynamic stretching and light dryland core strengthening. Warmup: 321 300 swim choice, 200 pull, 100 Kick. Main set : 4 x 4 . 4 x 125 x 4. Stroke order: #1) 125 Bubble IM Kick(double fly). #2) 125 Free Pull. #3)125 Bubble Im swim. #4) 125 Freestyle. Repeat through stroke order. 2 x 200 Pull. 300 warm down.

BEAR SWIMMING Workout 092916

Dynamic stretching and light dryland core strengthening. 321 Warmup : 300 choice, 200 pull, 100 kick. Main set : 16 x 100. First 4 : 25 Breast/75 fly,50 breast/50 fly.75 breast/25 fly,100 breast.4 x 100 Kick(alternating dolphin and flutter by 100). Group 3 : 25 free, 75 build fly.50 free/ 50 build fly.75 free/25 sprint fly. 4 x 100 : 25 Kick,75 pull(no buoy),50 kick,50 pull(no buoy).75 Kick, 25 pull(no bouy). 100 drill(choice). 50 scull. 8 x 25 Hybrids. 2 x 200 pull(one w/ breathe control). 200 warm down.

BEAR SWIMMING Workout 092816

Dynamic stretching and light dryland core strengthening. 321 Warmup : 300 Swim choice, 200 Pull, 100 kick. "Quad" set. 4 x 25 sprint free. 4 x 50 dolphin kick. 4 x 75 stroke drill IMO. 4 x 100 Free on the 1:20. 4 x 25 Sprint fly. 4 x 50 flutter kick. 4 x 75 long axis drill. 4 x 100 IM on the 1:40. 4 x 25 Breast stroke sprint. 4 x 50 dolphin kick. 4 x 75 short axis combo drill. 4 x 100 Breast on the 2:00. 2 x 200 pull (second one breath control). 300 warm down.

BEAR SWIMMING Workout 092616

Dynamic stretching and light dryland core strengthening. Warmup 321 : 300 Swim choice, 200 Pull, 100 Kick . Main set : 12 x 25 Butterfly Stroke(4x kick,4x drill,4 x swim), 4 x 50 (Fly,Back),(Fly,Breast),(Fly, Free)(Fly,Fly). #2 12 x 25 Backstroke (4x kick,4x drill,4x swim). 2 x 100 (50 Back,50 free),(50 back,50 fly). #3 12 x 25 Breaststroke (4x kick,4x drill, 4x swim), 200 (100 free,100 breast). #4 Freestyle (Same 12) , then 400 IM. 2 x 200 pull (second fast w/ breathe control). 200 warm down.

Kellar Cove Beach Cleanup Tonight Friday Sept.23 2016

This year has been particularly exciting for Bear. Stellar High School performances, big improvements in all groups. Change has been a constant with New Schools, Growth including New strength and the introduction of "Open Water" Swimming. Bear has always had an Open Water Coach(Used to be Rick Arneson). A Bear Swimmer attempted the English Channel Swim at 12 years old (dnf) ,and came back 10 years later to complete it. The Kellar cove race is Saturday morning and we could use help cleaning up the Beach for the event from 5-6 pm on Friday. I will be representing Bear in the 2 mile. Thank you

Bear Swimming Workout 092216

Dynamic stretching then into our Aquatic warmup:321 300 Swim Choice, 200 pull, 100 Kick. Strength Thursday. 20 x 50 sprints w/ dryland core strengthening in between each 4. 10 x 50 Sprint Kick ,dryland after each 2. 4 x 100 IM pushups after each 100. 10 x 25 AB work after each pair. 100 Breast stroke/ 100 breast stroke drill. 300 warm down.

BEAR SWIMMING Workout 092116

Dynamic Stretching and Light Dryland core strengthening. 321 Warmup : 300 Choice swim, 200 Long axis pull, 100 Kick. Main set is a Pyramid: 50 Dolphin Kick,100 Butterfly drill, 150 Butterfly swim. 200 Flutter kick,250 Freestyle drill (3 strokes,6 kicks). 300 Pull. 400 IM. 500 Freestyle. 200 IM drill, 100 IM swim, 50 Breast stroke kick. 50 Breast stroke drill( hands to feet). 50 scull. 10 x 50 kick sprints. 12 in and outs.200 warm down.