BEAR SWIMMING Workout 033116

Dynamic stretching and light dryland core strengthening. Warmup 321 300 Swim choice,200 Pull,100 kick. Today is "200 day " , we will theme the workout accordingly. 3 x 200 (freestyle sandwich, 200 IM,200 free,200 IM drill). 2 x 200 Kick (#1 Odds sprint kick,evens medium.) #2 ( Dolphin evens fast , odds medium). 1 x 200 Fist fly. 3 x 200 Pull (#1 and 3 free w/out paddles.Middle 200 w/ paddles.) 1 x 200 Heads up free. 1 x 200 Hybrid IM. 200 u/w flips.200 warm down.

BEAR SWIMMING Workout 033016

Dynamic stretching and light dryland core strengthening. Warmup : 321 300 Swim choice,200 pull, 100 kick. Strength day: Chutes and socks required. 10 x 100 Callouts w/ socks or chutes on first five. 8 x 125 climbouts and do a dryland excecise x 10 or 30 second plank variation. 6 x 150 (odds free,evens stroke drill) plus 30 seated flutter kicks after each 150. Scull 50, Buddy pull x 100. Buddy push x 100. 150 free w/ underwater flips. 200 warm down.

BEAR SWIMMING Workout 032816

Dynamic Stretching and light drylands core strengthening. 321 Warmup : 3oo Choice swim,200 Pull, 100 Kick. 20 x 50 (10 sprint free on the 50,10 Sprint kick on the minute). 200 long axis one arm drill (backstroke on the odds,Free on the evens). 3 x 150 Stroke( Kick 50, drill 50, swim 50).50 scull, 50 overkick free. 500 freestyle. 200 breaststroke,100 breaststroke drill. 50 piston kick,sculling arms.200 free sharkfin drill(6 kick switch 50, 12 kick swithc 50 ect.). 300 warm down.

BEAR SWIMMING Workout 032416

Dynamic stretching prior to getting in. Warmup : 321 300 Swim choice,200 Pull, 100 Kick. Strength day ; 3 x 50 sprint free w/ 6 Pushups in between 50's. 6 x 100 IM w/ 30 second plank variations after each 100. 3 x 75 Kick,Swim,Kick(by stroke) w/ 10 deep knee lunges in between 75's. 2 x 200 Choice stroke swim w/ 30 seated flutter kicks in between 200's. 1 x 300 IM drill w/ 30 crunches afterwards. Triple leg death : 2 minute vert kick(one minute of arms straight up), 50 flutter Overkick. 2 minute wall kick 1 min. med.,one minute fast. 150 free w/ underwater flips. 300 warm down.

BEAR SWIMMING Workout 032316

Dynamic stretching and light drylands core strengthening. 321 Warmup: 300 Swim choice,200 Pull, 100 Kick. 12 x 100 (odds Freestyle, evens-stroke) 5 second rest interval. 15 minute stroke clinic (seniors pair with Blue group swimmers to focus on technique. 6 x 75 Kick,Swim,Kick (Fly,Back,Breast only twice through. 50 scull.50 scull heads up. 100 Backstroke drill,100 back. 150 w/ underwater flips. 10 x 50 Callouts. 200 warm down. Thank you. Workout # 477

BEAR SWIMMING Workout 032116

Dynamic stretching and quick drylands core strengthening. Warmup : 321 300 Swim choice,200 Pull, 100 kick. Post -race workout for those who swam this weekend: (Pyramid: 100 free,200 Dolphin kick,300 IM drill,400 Free,300 Pull,200 Kick w/ arms up,100 One arm free,50 fly,25 underwater,12.5 burst.) 150 free w/ underwater flips. 200 Breast stroke drill, 100 breast stroke.100 Backstroke drill,100 backstroke. Blue and Gold group 10 x 25 on the 30. 200 warm down.

BEAR SWIMMING Workout 031716

Dynamic stretching and light drylands core strengthening. Warmup : 321 - 300 Choice swim, 200 pull, 100 kick. Pre Meet Workout: Starts and turns. Intensive kick set 12 x 50 (easy,med.,fast)x 4. Breakouts x 12. 12 x25 yard In and Outs,8 x20 yard In and Outs,6x 16 yard In and Outs. 3 x 200 Pull set w/ hypoxic componant, 200 stroke drill, 200 stroke. 300 warm down. See you at the Hills Hurricane Meet this Sunday at 7:45am. Thank you.