BEAR SWIMMING Workout 012914

Stretching and light drylands weather permitting. Warmup 321- 300 Swim choice, 200 Pull, 100 Kick. Start of Ladder set: 2 x 25 Butterfly on the .30. 4 x 50 Freestyle on 1:00,6 x 100(freestyle) on the 1:45 to 2:00 depending on group. 2 x 400 IM (second 400 drill). 1 x 300 kick,2 x 50 Hypoxic,1 x 25 skimming. 200 warm down. Good yardage tonight.

BEAR SWIMMING Workout 012214

Stretching and light drylands exercises. Warmup 222: 200 Swim -choice,200 pull,200 kick. 6 x 50 drill (Fly,Back,Breast,fly,back,breast)Drills to be announced.Strength set- swimming with fins- 12 x 25 (Blue/Gold group),12 x 50 with climbouts and a strength component in between for Junior/Seniors. - 6 Freestyle, 6 butterfly,on a tight interval. 6 x 50 Sprint kick -dolphin or flutter. 200 Hypoxic, 300 warm down.

BEAR SWIMMING Workout 012114

Stretching and Drylands core strengthening. Warmup 321 - 300 swim choice, 200 pull long axis,100 Kick Dolphin or flutter. 12 x 50 (3 groups of 4-IMO descending within each group). 3 x 200 (Butterfly ,Back, Breast.) Middle 100 is drill, so 50 fly,100 fly drill,50 fly...... 10 seconds rest. 6 x 75 Variable kicks - 2 x dolphin,2 x Flutter, 2 x Breaststroke. 200 Hypoxic (5,7,9,11) ,200 warm down.

BEAR SWIMMING Workout 012114

Stretching and drylands core strengthening. Warmup : 300 Swim- choice. 4 x 125 KDS RIMO 50 Kick ,then 2 laps drill and 1 lap swim freestyle, ect ...... 3 x 100 pull, 4 x 75 variable freestyle (1/2 lap easy,1/2 lap sprint). 2 x 50 free- 3 strokes heads up, 3 strokes head down. 2 x 100 long axis drill( 3 stroke ,6 kick) 1 x 100 free,1 x 100 back. 50 breast with dolphin kick,50 breast with flutter kick,50 breast with sculling arms , then 50 breaststroke. Sprint set: 6 x 50's off the wall/blocks. 4 x 25 underwaters. 200 warm down.

BEAR SWIMMING Workout 011614

Stretching and dryland exercises for core strengthening. Warmup : 300 IM reverse order (swam in this order: Kick,drill,swim) - 300 kds rimo. Kick set: 4 x 100 (25 flutter,50 stroke kick,25 flutter). Drill set : Long axis drill combo x 3 strokes for 200. One arm freestyle for 200 yards -alternating arms. Sprint set : 12 x 50 freestyle( 3 groups of 4 -descending within each group). Hypoxic set : 4 x 50 Minimum breathes. Strength set : 6 x 25 (climb out and do 6 pushups in between) on the 1:00. 200 warm down.

THURSDAYS Practices will now start at 5:00 instead of 5:30

There is an adjustment to our schedule. Thanks Thursdays practices will now be 5-6:30 pm. Thank you

BEAR SWIMMING Workout 011514

Stretching and light dryland core strengthening. Warmup 321 - 300 Swim , 200 pull, 100 kick. 4 x ( 100 freestyle descend 1 through 4, plus 25 Butterfly.) 4 x (100 IM descend 1 through 4, plus 25 Freestyle.) Kick Set : 4 x 150 ( 100 dolphin plus 50 flutter) then (100 flutter on back followed by 50 flutter on front). (100 breast stroke kick followed by 50 flutter). ect .... Sprint set : 6 x 50 Freestyle from a diving start on the 1:30 (plenty of time to climb out and breathe). Drill set : 4 x 100 stroke drill TBA. 4 x 25 Freestyle on the .30 . 200 warm down.