BEAR SWIMMING Workout 112613

Stretching and light dryland. Warmup : 322 - 300 Swim, 200 Pull,200 Kick. 6 x 75 (Swim, Kick,Swim)Fly,Back, Breast x 2 . 6 x 50 Kick sprints (20 sec. rest interval). Main set : 10 x 50 brackets TBA. 5 x 50 Freestyle sprints with 6 pushups in between.4 x 50 with 6 wallups in between,3 x 100 IM . 2 x 25 hypoxic. 1 x 25 skimmer. 200 warm down.

BEAR SWIMMING Workout 112513

Stretching and light dryland. Warmup : 25 Kick,50 drill,75 swim of each stroke in IM order ( 4 x broken 150's). Kick set : 4 x 50 descend flutter,4 x 50 descend dolphin. Main set : 200 Fly, 400 IM, 1650 free , 30 seconds rest between rounds. 300 warm down.

BEAR SWIMMING Workout 112113

Stretching,and light dryland core strengthening. 222 Warmup - 200 Swim, 200 Pull, 200 Kick. Pyramid Main set : 100 free,200 IM, 300 free(middle 100 drill),4 x 100 IM (Swim,Kick by 100's), 500 Free ( easy 100,medium 100,fast 100,medium,easy). 200 Kick on side alternate sides by 50. 4 x 25 Sprints (Hypoxic). 300 warm down.

BEAR SWIMING Workout 112013

Light Stretching. Warmup 321-300 Swim choice, 200 Pull,100 Kick . Main Set : 4 x 4 4 x 100 IM on the 2:00 minute interval, 4 x 200 Free (#2 is drill, #4 is L arm, R arm plus 50 3 stroke ,6 kick). 4 x 100 Kick - 1 st 100 underwater dolphin on back for half lap or 12 kicks. 2nd 100 Burst,build,easy,fast . 3rd 100 Flutter on back with 2 arms up. 4th 100 Dolphin on Right side for 50,Left side for 50. 4 x 50 Butterfly on the 1:00. 300 warm down.

BEAR SWIMMING Workout 111813

Stretching and light dryland . 200 warmup freestyle -long. 4 x 125 Kick on Left side for 25,Right side for 25 then on back for 25 before swimming 50 of STROKE.Kicking:dolphin or flutter , Stroke is IM order. 4 x 100 Pull freestyle ( build throughout set). 10 x 50's broken - no breathers down and sprint back after 10 seconds rest. 4 x 200 IM; 1 and 3 are swim,2 and 4 are drill. 4 x 25 sprints from the deck with 6 pushups in between. 300 warm down.

BEAR SWIMMING Workout 111413

Light Stretching. Aquatic warmup : 222 - 200 swim,200 pull,200 kick. We are going to do our monthly LQS(Long Quality Swim) Junior Seniors 30 minutes or 20 x 100. Gold,Blue and Cub groups 20,15 and 10 minutes. 300 long axis drill,300 Kick on back,200 warm down.

BEAR SWIMMING Workout 111313

Light stretching prior to workout(Static and Dynamic). Warmup : 321 (300 Swim choice ,200 Pull, 100 Kick). 4 x 125(bubble IM's) - 50 stroke,25 Back, 25 breast, 25 free-Rotate through order. 5 x 125 Kick in Stroke order(dolphin twice) -order(easy,med.,fast,easy ,fast x 25). 6 x 100 Freestyle -descending(start at 1:40 descend to 1:10). 6 x 75 Swim ;75 IM, drill,75 stroke,one arm -alternating arms by 25. 75 sculling. repeat. 12 x 25 sprints. 300 warmdown.