BEAR SWIMMING Workout 013118

Dynamic stretching and light DRYLAND core strengthening. 321 Warmup: 300 choice swim, 200 pull or drill, 100 kick. Main set: 12X (75 stroke ,fast easy fast by 25. 3 X 200 pull (200 free,200 back,200 free). 50 scull. 4 X 100 stroke kick plus 4 X 50 dolphin on back. 4 x 150 drill by stroke. 8 X 25 fun sprints. 300 Warm down. Workout # 708.

BEAR SWIMMING Workout 013018. 5:00-6:30 pm

Dynamic stretching and light Dryland core strengthening. 222 warmup. 200 choice swim,200 pull or drill.200 kick. Main set: 20 x 50 (4 groups of 5 x50's) fast,easy,dps,fast,easy by 50. Kick set: 4x100 ( med.,fast,fast,med. by 25). Scull x 100. Pull set: 2 x 200 ( one back,one free). 6 x Fun 75's ( hybrids). 300 warm down.Workout # 707.

BEARSWIMMING Workout 012918

Dynamic stretching and light Dryland core strengthening. Warmup 321 : 300 choice swim, 200 pull or drill, 100 kick. Main set : 9 x 150 free ( descend 1-3, 3 times). Kick set : 8 x 50 kick sprints(descend 1-4 ,2 times). 12 x 25 free ( best average time). 2 x 200 pull long axis. 300 kids rimo. 300 warm down.

BEAR SWIMMING Workout 012518

321 Warmup. We will continue with our 400 IM themed super kick set. 10x400 kick w/ fins.

BEAR SWIMMING Workout 012418

Dynamic Stretching and Dryland core strengthening. Warmup: 222 : 200 choice swim,200 choice pull or drill,200 kick. 50 scull. 8x racing starts and breakout specific sprint 50's. Main set is Caleb Dressel inspired. 20 x 400 IM with heads down lap 4 fly and strong finishes. This may be an extended set. There has been much discussion about nutrition and it's ability to give you the competitive edge. USA Swimming has great information online and is highly recommended to invest a little time and research. What you eat will be the fuel that propels you....... Eat like an Olympian if you want to perform at your best. Swimming science also puts up lots of great shoulder strengthening excercises,these will help alleviate or eliminate shoulder pain. Spend a few minutes each day doing basic core strengthening: plank variations and crunch variations please. Be aware of your posture: sit straight and keep your shoulders back when you can. These subtle changes WILL translate to faster swimming. Thank you for swimming Bear . 40 years and going strong ,we have had Olympians as Coaches and Swimmers.I am priveleged to be at the helm for 8 years with no plans of leaving. We are looking forward to some great swims in 2018. See you on deck.

BEAR SWIMMING Workout 012318

Dynamic stretching and light Dryland excercise. Warmup 321: 300 choice swim, 200 pull long axis or drill, 100 kick. Main set 2 X ( 2x 200 kick one flutter, one dolphin).2 x 200 Pull ( choice). 2 x 200 IM ( first fast, second smooth). 2 x 400 ( first free@ 90%, second IM drill technically perfect). 2 rounds of 6 dives and breakouts. 2 x 50 scull. 2 x 6 .25 Callouts. 300 warm down. 3k day.

BEAR SWIMMING Workout 012218

Week 2 back in the water. 12 x 50 warmup( swim,kick or swim,drill). 4X (50,100,150) Stroke order ; Sprint the 50,kick the 100,swim,drill,swim the 150). 10 second rest interval. 2 x 200 Pull (one hundred backstroke,100 freestyle). 12 x 25 Challenge sprints. 50 scull. 100 Breast sprint.50 easy. 100 butterfly sprint.50 scull.500 freestyle( long and smooth). 300 warm down.