BEAR SWIMMING Workout 113017

Dynamic Stretching and light Dryland core strengthening. Tonight will be a kick based main set. 6 x 100 kick on 1:35 . 50 easy swim. 5 x 100 kick on the 1:30. 50 easy swim. 4 x 100 kick on the 1:25. 50 easy swim,active rest. 3 x 100 on the 1:20. 50 easy swim. 2 x 100 on the 1:15( ultra tough).100 easy swim....... 1 x 100 sprint kick on the 1:10 ! 200 warm down. Thank you Chris Peterson for designing this set( I modified it ever so slightly),and swimming it with me.

BEAR SWIMMING Workout 112717

Dynamic stretching and light dryland. Warmup 322. 300 choice swim,200 pull,200 kick. Main set : 3 x (200 free @ 80%, 100 stroke @ 90%, 50 flutter kick,25 sprint stroke Hypoxic). 3x(200 pull long axis, 100 stroke kick,50 pull,25 sprint stroke). 300 warm down.

BEAR SWIMMING Workout 112217

Dynamic stretching and light dryland core strengthening. 12 x 50 Warmup ; Swim down , kick back. Call a set. Tonight we are going to take turns calling sets. 3k goal. Snacks will be provided.

BEAR SWIMMING Workout 112117

Dynamic stretching and light Dryland core strengthening. 222 : 200 choice swim, 200 pull or drill, 100 kick. 2( 6 x 50 on the minute, round 1 free,round 2 stroke). 3 x (4 x 50 sprint kicks) dolphin and flutter. 4 x 100 long axis pull (odds back ). 50 scull. 2 x 100 short axis drills. 100,75,50,25 stroke building intensity and speed. Starts. 300 warm down.

BEAR SWIMMING Workout 112017

Dynamic stretching and light Dryland core strengthening. 321 warmup: 300 choice swim, 200 pull or drill,100 kick. Davis brute squad x 2. 1) 200 fly +400 IM + 1650 free. 2 ) kick the same set : 200 dolphin on back, 400 IM kick, 1650 kick or until end of practice. See you on deck.

BEAR SWIMMING DISTANCE WORKOUT 111617

Dynamic stretching and light DRYLAND core strengthening. 12 x 50 ( Swim,Kick or Swim,drill). Tonight's distance set has a 3 mile goal. Many will not reach it...... Mile 1 : Pool Mile (66 laps freestyle 80% effort) under 23 minutes(approx. 1:26.15 per hundred). 50 heads up front scull. Mile 2 : Swim kick ,stroke order 50 yard legs ie. 50 fly,50 dolphin kick,50 back,50 flutter on back and so on(4 rounds)..... 50 scull w/ Piston kick. Mile 3 : Sprint 25 stroke,drill 100 stroke,kick 75. 8 rounds. 50 scull. Have a great Weekend everyone ,remember next week is Mon- Wed. Only . There are only 11 practices left before the SRVA meet, let's do our best to make each one count. Swim fast. See you on deck.

BEAR SWIMMING Workout 111517

Dynamic stretching and light Dryland core strengthening ( unless it is raining). Note : NO PRACTICE ON THURSDAY 11/23/2017 IN OBSERVANCE OF THANKSGIVING. Tuesday's practices are 5:00-6:30. Warmup 321 : 300 choice Swim,200 Pull or drill, 100 kick ( long course if available). 2 x (100 fast free,100 dolphin kick on back,50 scull ). 6 x 50's from a dive. 200 Breast drill,100 breast. 200 back drill,100 back. 12 x underwaters. 50 piston kick w/ sculling arms. 4 laps running underwater in 6 ft. 4 x 50 golf with 6 wallops after each. Vert kick x 4 mins. ,missile bobs x 30,arms up kicking on back. 300 KDS.200 warm down.