BEAR SWIMMING Workout 121312

Light Stretch,and dryland. "Psychology of meet preparation". Aquatic Warmup 200 choice. We are going to get right into the SRVLA Meet prep. Starts and turns. Legal Strokes and turns. Breakouts,Breathe control and Mental preparation will be the topic of todays workout. Today is our last workout until January 16th. We will end our Fall Swim program with a party and some Certificates of Accomplishment. Well done everyone. Special thanks to our Fall swimmers and their Parents for participation in our Bear Swimming Fall Program. The benefits are mutual ! Happy Holidays !!!!

BEAR SWIMMING Workout 121212

12 stretches,12 dryland excercises,12 med ball throws. Warmup : 3,2,1 (3 swim,2 pull,1 kick) 300 kick,300 drill(75 of each stroke), 300 IM (12/12/12 in disguise). We are going to work on Meet preparation: 12 starts,12 races (50,s and 100's), 12 perfect turns (from a deepwater start). Hypoxic set : to be announced, 200 warm down.

BEAR SWIMMING Workout 121012

Stretching, Step up Dryland, Core strengthening. Aquatic warmup : 3,2,1 300 swim,200 pull,100 kick. We are going to focus on proper Starts and turns as well as fast walls. There will be a series of races (mostly 50's and 100's),both relay and individual ,pairing to be determined. Drill set : 100 of each stroke swam in drill form-IM order. Kick set : 3 x 200 no board( 200 flutter,200 dolphin,200 flutter) Medium fast pace. Hypoxic set : 4 x 25 no breathers. 200 warm down.

BEAR SWIMMING Workout 120612

Stretching, Dryland,Core strengthening. 3,2,1- 300 swim, 200 pull,100 kick. 12 x 50 IM order 3x. 6x 100 IM, 4 x 100 freestyle. 8 minute kick set ( lap count) fast pace.Drill set: Long axis -Backstroke 2 x 100 (3 stroke ,6 kick) . Freestyle 2 x 100 (3 stroke ,6 kick) . Hypoxic set: 4 x 50 no breathers(or minimum breaths). 200 warm down. Thank you

BEAR SWIMMING Workout 120512

Light stretching, Aquatic Warmup: 3,2,1 : 300 free(continuous),200 pull,100 kick. Short axis drill set: 4 x 50 of breast drill with variations,then 4 x 50 Butterfly drills with variations. 2 x 100 Free- Burst,build ,easy, fast.Then ,2 x 100 free- :first 1/2 lap fast,second 1/2 medium. Kick set : 12 x 50 (1/2 on back) . Main set : 6 x 50 freestyle, 4 x 100IM,2 x 200 IM, 1 x 300 free - 5 seconds rest on the 50's,10 seconds on the 100's 15 seconds on the 200's. Starts and Turns , Warm down 200.

BEAR SWIMMING Workout 120312

Stretching and light dryland. 3,2,1 Warmup : 300 Swim, 200 pull,100 kick Kick set : 5 minute timed kick for maximum distance,followed by 2:00 vertical kick(last minute arms straight up) ,50 free with OVERKICK. Starts and Turns : 4 x 300 IM sandwiches ; First- 100 Butterfly,100 IM,100 Butterfly. Second - 100 Back,100 IM ,100 Back. Third -100 breast,100 IM,100 breast. Fourth- 100 free,100 IM, 100 free . ALL of these from a Diving start and executing perfect turns ! Drill set : 3 stroke , 6 kick long axis 100's ( at least two ) . Hypoxic set : 4 x 50 with minimum breathing. Warm down 200 Thank you, Pat Malaga

BEAR SWIMMING Workout 112912

Stretching. Aquatic warmup : 3,2,1 ; 300 swim,200 pull,100 kick . Turns: 8 x 50 freestyle starting from the middle,Explosive kicking and perfect walls. Drill set: 4 x 50 Backstroke (stroke count ,shoulder to chin and perfect turns). Kick set : 4 x 100 IM order (sculling arms). Continue swimming Meet events for time. This is important to understand where you are in relation to you're seed time,and relation to A or B time standards or JO or FW. 50's to 200's with pairs of swimmers being timed together. Race starts and proper breakout techniques will be discussed and practiced. Hypoxic set : 0 Breathers,or 1 breath depending on stroke and swimmer ability - 4 x 25 . IM set : 1,2,4 : 100 IM , 200 IM , 400 IM 10 seconds rest between 100 and 200, 15 sec rest after 200. Warm down Thank you

BEARSWIMMING Workout 112812

Dryland,strtching and core strengthening. 200 freestyle warmup. We are going to swim the meet entries. These will be announced and timed during practice(Mainly 50's to 200's)working on Starts ,turns,and effeciency. Some resistance training today as well.Chutes,bands,ect..... Thank you

BEAR SWIMMING Workout 112612

Dryland, Stretching and core strengthening. warmup :300 choice . Next ; 16 x 25 vary strokes and speed:for example- easy, fast, easy fast ect. Kick Set : 20 x 25 (5 of each stroke IMO)with the fifth being a sprint, 5 seconds rest interval. Vertical kicking by 2:00. Main Set : 8 x 100 Long Axis; Freestyle 100, Backstroke 100...., plus 12 x 50 with a pattern of med.,fast,fast,med.,med., fast, ect.... 200 pull freestyle,200 swim free,200 pull backstroke,200 swim backstroke,100 dolphin kick,100 Butterfly,100 Breast stroke kick,100 breaststroke. Warm down 200

BEAR SWIMMING Workout 112112

Stretching,dryland,med balls, core strengthening. Aquatic Warmup : 300 freestyle (Long). 5 x 100 Kick(4 x 100 IMO plus 100 dolphin). Drill set : 50 fist fly,50 fist free,200 sgt. backstroke drill,100 3 stroke ,6 kick free. Main set : " Hawaii five O"s - From a diving start - sprint a 1/2 lap free ,do a flip turn in the middle then immediately into 10 missile bobs off the bottom(getting your hips out of the water),then sprint to the wall ,flip turn and swim 25 free to finish the 50.REPEAT 10 times. Next is 20 x 50's odds freestyle, evens choice,all on a tight interval. 2 Breathe control 100's, then warm down. Have a Happy Thanksgiving !

SRVLA MEET REGISTRATION

Please Register for the SRVLA Livermore meet on December 16th . So far we have the majority signed up and do not want to miss out on getting into this one ! Thank you, Pat Malaga Check with your coach for seed times and race strategies.

BEAR SWIMMING Workout 111912

Stretching, Dryland,Core strengthening. Aquatic warmup 200 choice. Drill set : 100 Long axis stroke drill(free to back) 3 stroke switch. 100 fist free, 100 fist backstroke, 100 freestyle with underwater recovery-6 kick switch. Kick set : 6 x 75 on the 2:00 . Main set : Pyramid : 100 Im, 200 free,300 kds IMO , 4 x 100 free descend, then back down to a 300 IM swim ,drill,swim,200 IM , and finishing with a 100 butterfly. Hypoxic sets: 4 x 50 , chutes and bands -time alotted. This set is geared for Blue/ Cubs . Coach Graeme will be providing a challenging set for the Junior / Senior Group. Note to parents: Please sign up for SRVLA meet in Livermore on the 16th of December. Lets do 1 day only - SUNDAY .The meet may close fast -so the sooner the better to register. Thank you, PM

BEAR SWIMMING Workout 111512

Dryland,Stretching ect....... 300 Warmup, 4 x 125 bubble iM's, 4 x 50 alternating fist fly with fist free, 50 yards of underwater recovery freestyle. Kick set : 12 kick switch 50,6 kick switch 50(on back or front). 300 KDS- IMO . 16 x 25 groups of 4 ,IM order last of each group is for time. 50 free right arm only,50 free left arm only,50 free 6 kick switch,50 free shark fin. Hypoxic set 4 x 25 ,200 warm down. Thank you, P.M. This set is geared for Cub/Blue group. Coach Graeme will be working with the Junior/Senior group .

BEAR SWIMMING Workout 111412

Stretching, resistance training, med balls,core strengthening. Aquatic warmup : 200 free style long. kick set : 3 x 200 IM kick(sculling arms are allowed). 2 x 50 free with underwater recovery(6 kicks per stroke cycle )working on rotation and balance.2 x 50 heads up sculling flutter kick. 1 x 50 piston kick with sculling arms,1 x 50 V- sit scull(feet first,knees close together,knees and toes out of the water,eyes on wall that you are sculling towards ). 4 x 50 Hybrid stroke: Fly with flutter kick,back with dolphin,breast with flutter,free with dolphin kick. Main set : (4,3,2,1) 400 IM,3 x 100 IM,2 x 100 freestyle,100 fly. Breathe Control set: 200 yards.Warm down Thank you, PM

Practice cancelled today - Veterans day. Thank you

See you wednesday......

BEAR SWIMMING Workout 110812

Light Stretching, 200 slow motion free(working on balance).100 Backstroke rotation drill (6 kicks then switch).100 freestyle zipper drill with early vertical forearm catch.50 v sit scull,50 scull on front,50 sgt backstroke drill,50 one arm free ( left down,right back).Kick set: 4 x 100 stroke. Main set : 2 x 150 with underwater flip turns plus 2 x 100 IM .followed by 4 x 25 stroke. Hypoxic set...... swimmer dips, warm down. Thanks PM This is a set for Cub and Blue groups primarily. Come on down and swim in Graemes' Junior /Senior Groups for a real challenge !

BEAR SWIMMING Workout 110712

Light Stretching,followed by aquatic warmup. 300 Choice opening swim.8 x 50 Kick ;2 of each stroke kick (long axis on side) .Drill Set : 2 x 25 over kick free,2 x 25 "Tarzan free",2 x 25 " 3 stroke 6 kick free",2 x 50 short axis drills. Since everyone did so well on Mondays Long Quality Swim ,I have decided that you deserve some short distance sprint work. 24 x 25 (4x 6)- First 6 are Burst free. Second 6 are Build Fly.Third 6 are low stroke count breast.4th group is Backstroke with excellent rotation originating at the hip. Breathe control 25's & 50's ? then, Warm Down. THIS SET IS DESIGNED FOR BLUE/CUBS. COACH GRAEME WILL HAVE A SET FOR THE JUNIOR SENIOR GROUP.

BEAR SWIMMING Workout 110512

Stretching,Dryland excercises,Core Strengthening. Aquatic Warmup: easy 200 choice. Directly into a main set : "L.Q.S "(long quality swim)Modified Davis mile 11 laps to 1 Lap with 10 seconds rest in between . Cub/ Blue Group -all Freestyle, Junior / Senior group ,odds Free , Evens IM. Drill work: Long and Short Axis 50's. Breathe Control Sets. Warm Down. Thanks , PM

BEAR SWIMMING Workout 11112

Dryland, Stretching,core work. Aquatic Warmup : 300 choice . Drill Set : 100 Freestyle with dolphin kick on the evens.2 Dolphin kick 50's on each side. 1 x 50 Breaststroke with dolphin kick. 50 Piston kick /sculling arms. Kick set : 12 x 50 (3 of each kick). Main Set : LQS (Long Quality Swim) 15 minute timed swim. Hypoxic 25's.Breath control 25's. 200 Warm down. Thank you, Pat M. This is a Blue/Gold Level Workout. Coach Graeme will have a challenging workout for the Junior /Seniors.

BEAR SWIMMING WORKOUT 102912

Stretching,Team building exercises,Core strengthening,Bands and med balls. Aquatic warmup: 200 choice. 4 x ( 10 x 25 ) ; 4 butterfly,3 back,2 breast, 1 free. 4 Back,3 breast,2 free , 1 fly. 4 Breast ,3 free,2 fly,1 back. 4 free, 3 back, 2 breast, 1 fly. Drill Set : Long axis drill variations;Freestyle 3 stroke ,6 kick- 2 stroke 6 kick,1 stroke 6 kick on side. Kick Set : 6 x 75 alternating flutter and dolphin. "Skill or treat" Demonstrate a perfect stroke skill- drill or stroke for 2 laps for a "Bear Treat " . Hypoxic set..... warm down with some active rest. Thank you, PM P.S. WEDNESDAYS PRACTICE IS CANCELLED FOR HALLOWEEN .

BEAR SWIMMING Workout 102512

Stretching, Dryland , Core Strengthening ..... med balls, resistance bands. Aquatic Warmup : 300 ; 100 freestyle, 100 reverse IM,100 freestyle. Kick Set : 24 x 25's : 6 of each stroke on a tight interval. Drill Set : Long Axis 100 yds., Short Axis 100 yards -choice of stroke-choice of drill. Main Set : 4 x 25 Fly, 4 x 50 back,4 x 50 breast stroke , 4 x 100 freestyle. 100 free,2 x 50 Breast,2 x 50 Back,2 x 25 Butterfly. Breath Control set- no breather 25's . tug of war Cool down. Thanks, PM

BEAR SWIMMING Workout 102412

Stretching, Dryland,Bands,Med balls. Aquatic warmup: 300 non- free . Drill Set : 4 x 75 Butterfly (drill,scull,drill ). 4 x 75 Back ( drill,scull,drill). Kick Set : 3 x 200 Kick with 1:00 vertical kick in between each 200 (flutter on side for 1st 200, Dolphin on side for middle 200,flutter on side for final 200) . Main Set : 16 x 50 ; 4 groups of 4 in IM order. Minimum rest interval. Active rest 50. Breath control 200 (breathing every 5th,7th,9th,then 7th stroke by 50) Warm down 200 Thank you, PM

Bear Swimming Workout 102212

Stretching,Dryland and Core strengthening. Aquatic warmup: 400 free; 50 easy, 50 fast. Drill Set : Long axis 200 ,then short axis 200 each with some drill variations. Kick set : 12 x 50(flutter odds,dolphin evens) on the 1:00 or 10 sec rest..... Main Set : 4 x 50 fly, 100 Back,100 breast,4 x 50 free . Repeat with 4 x 50 back,100 breast,100 free,4 x 50 fly. and so on until all 4 strokes have been gone through..... Breath control set , followed by some piston kick 25's with sculling arms. Cool down 200 Thank you, PM

Bear Swimming Workout 101812

Dryland, Stretching,Core strengthening, bands,med balls ,balance balls,Hula hoops, ect. Swim 300: choice Non -stop variable (changing speeds). Drill Set : 4 x 50 drill of each stroke ( 2 drills per stroke). Main Set : 20 x 25's on the 30.00 rest in between sets of 4 (4 sets of 5) . 5 x 100 IM on a tight interval. Hypoxic training,BC swimming, Warm Down, This set is modeled for the blue/gold level swimmer. A more advanced workout will be given to the Junior / Senior Swimmers by Coach Graeme. Thank you, Pat M

Bear Swimming Workout 101712

Dryland, Core Strengthening and Stretching. Aquatic Warmup : 200 Freestyle-long . Drill Set : 4 x 100 IMO : Each 100 "ALL drill" ,utilizing 2 differant types of drills. Kick Set : 8 x 50 alternating flutter and dolphin by 50. Main Set : 8 x 25 Free,6 x 25 Butterfly, 4 x 25 back,2 x 25 breast. Then, 8 x 25 breast,6 x 25 free,4 x 25 fly,2 x 25 back. Stroke review and corrections. Warm down 200 ...... This workout is geared towards the "Blue" level. The Junior /Senior Workout will be separate. Thank you, Pat M. Bear welcomes Coach Graeme Baldwin on deck !(ex Cal Bear Swimmer) his insight and experience is much appreciated !!

BEAR SWIMMING Workout 101512

Team Stretching, Dryland with some core strengthening, bands, med balls,cardio......Aquatic Warmup: 300 choice . Drill Set : 300 KDS RIMO . Kick Set : 4 x 100 Quadrant kicking ,alternating flutter and dolphin by 100. 4 x 25 Breast Kick odds, piston kick ,sculling arms for the evens. Main Set : 4 x 50 Fly, 100 Free -4 strokes fast,4 strokes easy......... , 200 IM four strokes fast, 4 strokes easy. Scull Set : 1 x 50 V-Sit Sculling -feet first. 1 x 50 Backstroke sculling arms only. 200 Butterfly(4 strokes fast,4 strokes easy) , 100 breast(w/ 3 bear glide) , 4 x 50 Freestyle. 200 Warm down/active rest. Thank you, Pat M.

BEAR SWIMMING Workout 101112

Dryland ,stretching ,strength building exercises.Warmup : 10 x 25 long strokes,work on technique,mix up the strokes. Drill Set : 11 x 50 - 3 of each stroke IM order and last 2 free drill. Kick Set : 6 x 100 ;1/2 with fins . Dolphin and Flutter. Main Set : 6 x 75 on a tight interval with 4 swimmer pullouts/dips at end of each 75 ( all free). Warm down 300 active rest . Thanks, PM

Bear Swimming Workout 101012

Dryland stretching,Strength building exercises(core based),resistance bands,med balls. Warmup : 300 choice , 20 x 50 sprints 4 x 5 each set of 5 is same stroke,descending to 110 % . 10 second rest intervals. 5x Butterfly,5x Backstroke,5x breaststroke,5x Freestyle. Breaststroke drill set 200 yards, Backstroke drill set 200 yards. 4 x 100 free get out and do 4 pushups in between each 100. Hypoxic set: 200 yards , warm down 200 Thanks, PM

BEAR SWIMMING Workout 100812

Stretching,Dryland,Core Work. Drill/Swim set : 4 x 125- Drill 25 fly ,then swim 100 IM,Drill 25 Back then swim 100 IM starting with Backstroke,Drill 25 Breaststroke,swim 100 IM starting with breaststroke. Kick Set : 3 x 200 IM Stroke order by 200(200 Dolphin kick,200 Back flutter kick,200 breastroke kick . 2:00 Vert kick(last minute arms up), 2 x 25 Free w/ overkick/sculling arms out front . Main Set : 10 x 50 Free ( 2 sets of 5- descending 1 through 5) Tight Intervals ! 4 x 100 IM , 4 x 50 breastroke,4 x 50 Butterfly. Tool Time -100's ; chutes,fins,center snorkels,bands ect..., Warm down 200 Thanks, PM

BEAR SWIMMING Workout 100412

Dryland, Stretching,bands,core strengthening. Aquatic set : 300 choice warm up,4 x 50 checking heart rate after each 50. Kick set : 6 x 50 flutter(HR) , 3 x 100 slo -fast x 50. 5 x 200 IM (HR) plus stroke counts. Hypoxic set x 100 then warm down x 300 choice.

BEAR SWIMMING Workout 100312

Dryland,Stretching and core strengthening.Warmup : 400 choice, Tool Time :Combos a plus ! Center snorkels,chutes,fins,ect.... 4 x 100 with aparatus on.Kick set : 3 x 200 ;flutter 200, dolphin 200,choice 200. Main Set : 50,100,200 free , 200,100,50 fly. 50,100,200 backstroke followed by a 200,100,50 breast. 200 hypoxic set freestyle, 200 warm down. Thanks, PM

Bear Swimming Workout 100112

Warmup : 300 free . 20 x 50 Kick -5 x 4 IMO order is burst ,build, easy ,fast per group of 4. Drill set: All Free 4 x 100 -each 100 a differant drill. Main set : 5 x 100 IMO , w/ 10 sec rest. Sprints !! 6 x 50 Fly 10 sec rest , 8 x 25 free #4 and #8 for time, 10 sec rest.,Hypoxic set,300 warm down...... Thanks, PM

Bear Swimming Workout 092712

Dryland, stretching and core strengthening. Aquatic warmup : 3 x 100 rev IM drills. 12 x 50 kick on the 1:15 . 2 x 50 free - one arm(dead arm drill) , 2 x 50 breast w/ sculling arms only. 2 x 100 3 stroke ,6 kick (1 x 100 free, 1 x 100 back). Main Set : 4 x 50 fly from the deck, 4 x 100 free from the deck, 8 x 25 IMO from the deck. Hypoxic set tba.... Warm down x 200. Thanks, PM

Bear Swimming Workout 092612

Dryland: Stretching,core strengthening Warmup : 200 easy - choice. 8 x 75 kick IM order L.Q.S (long quality swim) : Davis mile - 11 laps to 1 lap with short intervals. Evens IM order,odds freestyle. Blues/Cubs 7 laps to 1 lap ,repeating the 5 or 125 (makes 33 laps- 1/2 mile).Balance drills : Slow swimming (long axis)4 x 50. Race Tempo 25's Stroke and amount to be determined..... Thanks, PM

Bear Swimming Workout 092412

Warmup : Meet review, Awards distributed,stretching,then 200 long freestyle warmup.Stroke and Turn Corrections,stroke counts in all strokes ! Strength training in water,Fins,center snorkels, bands, and resistance training in general. Kick Set : 6 x 100 on tight intervals,alternating Flutter,and Dolphin by 100. Main Set : Light set or aquatic game after big meet ! Warm down. Thank you, PM

Bear Swimming Workout 092012

Dryland , Stretching, Wetland training. 200 freestyle. Drill Set : Chutes,fins,center snorkels. 400 mixed drill sets 4 x 100 IM order choice drills. Kick set : 24 x 25 Kick Sprints :4 groups of 6 x 25 on the ______ ? TBA. Main Set: Ladder similar to wed.s : 100, 200, 300,400,200 ,100, 50 evens IM (200,400,100). Swim fast in preparation for this weekends meet.Work the Walls. Starts and turns Warm down 200 . Thanks, Pat M.

Bear Swimming Workout 091912

Warmup : Completion of stretching/dryland set that was scheduled for Monday. Drill Set : 2 x 100 long axis -free then back ;3 stroke ,6 kick rotation drill.Short Axis: 2 x 100 . 100 Butterfly (l arm, r arm,both arms) ,100 breast; 2 kicks per stroke cycle. Kick set : 9 x 100 -3 groups of 3 x 100 on a tight interval - to be determined. Main Set : Run Downs aka bracket sprints : 10 x 50 . Then into a light pyramid 50,100,200,300, 100, 50 ,evens (the 100 and 300 are IM) the last 50 is Fly. We will spend some time working on starts and turns in preparation for this weekends meet. Flip turn work is required as well. Warm down 200. Thank you, PM

Bear Swimming Workout 091712

Warmup : Stretching,core strengthening,reaction time,race focus intro., aquatic warmup:300 kds- rimo. Kick Set : 900 - 3 x 6 groups of 6 x 50 .18 total . flutter-Burst,Build,easy ,fast,easy ,fast. Second group : Dolphin-same pattern. Third group : Flutter-clusters of 2x 50 @ - easy,medium,fast. Main Set : Meet preparation -starts and turns. "Working the Walls" . Timed Sprints. Breathe Control set : 2 x 100 ,2 x 100 hypoxic free. Warm down : 300 choice.

Bear Swimming Workout 091312

Dryland core stretching and strengthening 10 minutes ,short 200 easy freestyle Warm up . 10 x 50 Race Pace from deck short interval(climb out quickly). Kick set : 8 minute kick set-count laps. 3 minutes of Vertical kicking, 2 laps of freestyle with huge overkick. 10 x 100 ; Odds IM , evens freestyle(work the walls) ,no breathing in or out of flags. Drill set :4x (4 x 50) ; Fly swim down , Back drill coming back(3 stroke -6 kick).Backstroke swim down ,Breast stroke drill coming back.Breastroke down ,freestyle drill coming back.Freestyle swim down ,butterfly drill coming back. We will be working on Starts and turns as well. Warm Down 200 Thank you, PM

Bear Swimming Workout 091212

Warmup : 400 freestyle alternating 100 catchup with 100 long stroke free. Drill Set : 6 x 50's double deepwater Freestyle(deepwater start and flips without touching the wall).4 x 50 Short Axis drill alternating each stroke each 50. Kick Set : 10 x 50 on the 1:30 Alternating flutter and Dolphin by 50. Main Set: We are going to swim the meet events , and work on correct Starts and turns. Breathe Control: 2 x 100 ; 3,5,7,5 first 100 . Second 100 ; 5,7,9,7 . Hypoxic Set : 4 x 25 no breather freestyle. Warm down : 200 choice. Thank you, PM

Bear Swimming Workout 091012

Warm up : 300 swim- choice, 4 x 150 kick - stroke order, Breath Control 2 x 100 ; 3 , 2 ,1, 0 breath or 4,3,2 then 1 breath. Scull Set: 2 x 50 on front-1 dolphin,1 flutter kick plus 2 x 50 on back- first V-sit scull ,then backstroke with sculling arms by side. Main Set : 8 x 50 ;Butterfly down ,Backstroke drill coming back,8 x 50; Backstroke down ,breaststroke drill coming back, 8 x 50; Breaststroke down freestyle drill coming back. 100 IM for time. Tarzan 50's x 2 , Starts and turns in prep for meet in 2 weeks. Thanks ,PM

Bear Swimming Workout 090612

Warmup : 300 free -broken into 3x 100. Drill Set : 4 x 75 stroke drills, Kick set : 400 - 4 x 100 stroke :burst , build , easy , fast x lap. Main Set : TBA Guest Coach !, Hypoxic set, Birthday set ! Warm down, Thank you

Bear Swimming Workout 090512

Warmup : 200 free easy pace/100 free medium pace. 4 - 2 - 1 : 4 x 100 of each stroke in this order-25 swim,25 kick,25 drill,25 swim Butterfly, 10 sec rest then SKDS Backstroke.. ect. 2 x 100 IM Fly and free sprints all out. 1 x 100 IM for time. 2nd round: 4 x 50 pull,one fifty of each stroke. 2 x 200 IM , 1 x 100 free for time. 3rd round : 4 x 100 kick (one hundred of each stroke), 2 x 50 No breathers, 1 x 100 butterfly. We will be working on starts and turns as well as preparing for our upcoming meet in a little more than 2 weeks ! Hypoxic set : TBA , warm down 200 yds. Thank you, Pat M.

Bear Swimming Workout 083012

Warm up : 100 freestyle, 100 breast,100 Free -long. Kick Set : Fins ! 4 x 150 alternating 50 flutter,50 dolphin,50 flutter. Drill Set : Sculling; 4 x 50 Order: V-Sit (toes and knees tight and at the surface.) ,Flutter kick sculling arms out front,flutter kick with sculling arms below you .Breast stroke kick and sculling arms. 4x 100 ; 3 stroke ,6 kick freestyle for 100,then 3 stroke ,6 kick Backstroke for 100 ect..... Main Set : 20 x 50 - broken into 5 sets of 4 .Each set will be swum medium to fast, with the 4th 50 always "all out". Fly x 4 , Back x 4 ,Breast x 4 ,Free x 4 ,and then Fly again for 4 x 50(matching or beating the first sets time.). Starts and Turns: We will be spending some time on covering flip turns as well as correct track and relay starts. Hypoxic set : 4 x 50 minimum breathing. Warm down 200 choice. Thanks, PM

Bear Swimming Workout 082912

Warm Up : 400 RIMO Swim,Kick,Drill,Swim by 100. Kick Set: Vert kicking x 1:45 plus deepwater 6 x 50's freestyle - flips at wall without touching: explosive kick from deepwater. Breaststroke kick x 2 x 100 arms by side.50 Butterfly -slow arm drill with flutter kick. Main Set : Test Sets- TBA , Starts and turns,breathe control. Warm down. Thanks, Pat M.

Bear Swimming Workout 082712

Warmup : 300 Freestyle : First 100 easy,middle 100 med., last 100 medium fast.Drill Set: 2 x 100 of different Long Axis drills,2 x 100 Short Axis drills. Kick Set: Fashion model backstroke x 4 x 50,Dolphin on back 4 x 50, Breatsstroke kick x 4 x 50 arms at side. Main Set: 100 Butterfly 10 sec. rest then 4 x 50 Fly,100 free.Reset,100 Back, 4 x 50 back,100 free ,reset 100 Breaststroke ,4 x 50 Breast,100 free ,reset.100 Free , 4 x 50 free ,100 free. Double deepwater 150, Hypoxic set: TBA , Warm down.

Bear Swimming workout 082312

Warmup : 200 Freestyle - 100 free:50 left arm, 50 right arm. 200 IM one lap swim,one lap drill. Kick Set : 1 Min vert kick x 3 w/ 15 sec rest.4 x 25 OVERKICK flutter,4 x 25 Dolphin, 4 x 25 Breast stroke kick,4 x 25 Flutter. 2 x 50 Max effort on the 1:20 . Drill set: Backstroke - 3 stroke ,6 kick drill x 100 , 100 breaststroke -one stroke breast,one fly. 50 v - sit scull,50 heads up scull. Main Set: 5 x 100 IM followed by a relay challenge set-yardage to be determined...... , 6 x 25 with 4 wall ups at the end of each - 10 seconds rest in between. Chutes,fins and tug of war ! Breath Control set: 200 free breathing on the 5th,7th,9th,and 11th stroke by 50. Hypoxic set : 2 x 50 Minimum breaths. Warm down-active rest 200. thank you, PM

Bear Swimming Workout 082212

Warmup: 300 KDS- RIMO , Drill set : Short Axis- R arm,L arm 2 arm butterfly for 2 x 100 yds, BreastStroke drill-2 x 100 - 2 kick per stroke cycle w/3 bear glide. Long Axis : Backstroke SGT. drill for 100 yds, Fist freestyle for 100 yds. Kick set : "Explosive kicking"- 10 x 50 ; 1/2 lap all out- 1/2 lap easy.Work on Breakouts and powerful bi- directional kicking(pulling up as hard as you push down with your legs.) Main Set : Our Monthly LQS(long Quality Swim): Davis Mile - odds IM order starting with a 275 IM(11 laps),250 free(10 laps),225 IM(9 laps),200 free(8 laps) ect......all the way to 1 ! Hypoxic set-tba time allowing ,Flipturns, Warmdown 150 yds. Thanks, PM

Bear Swimming Workout 082012

Warmup : 200; 100 freestyle ,100 choice -with a low stroke count,100 free with same stroke count on ALL 4 laps. Drill: 1 x 25 V -Sit Scull, 1 x 25 Piston kick with sculling arms,1 x 25 of body dolphin, 1 x 25 of slow arm butterfly with flutter kick. 2 x 100 of 3 stroke -6 kick drill. 100 of free drill, 100 of backstroke drill. Kick Set : Vert kick x 1:30 w/ sprint at end. 5:00 Kick set alternate med and fast by 50's. 2 x 50 fly kick w/ streamline on back.4 x 1/2 lap BREAKOUT KICKS Main Set : 2,3,4 : 2) 4 x 50 IM order, 2 x 100 freestyle ;second 100 faster than first. 200 IM. 3) 4 x 75 IM order(75 fly,75 back....) , 2 x 150 (2nd faster than 1st) , 1 x 300 Kick on side,or back. 4) 4 x 100 IM, 2 x 200 free(second faster than first) ,400 pull . Sprints -tba Warm down 200 yds. Thank you, PM

BEAR SWIMMING Workout 081612

Warmup :100 free followed by 3 x 100 Sharkfin 6 kick switch for 1st 100, 12 kick switch for 2nd 100,6 kick for 3rd. Drill Set : 3 x 75 Backstroke kick drill : Left arm 25 ,right arm 25,both arms 25 repeat 3x . 2 x 100 Deepwater start and no touch flips. 2 x 50 buddy pull,Kick set : 1:30 vert kick then 4 x 25 sprint kick on the .40, repeat 4 x ( 4x 4). Main set : 100 free, 200 IM, 300 freestyle build to fast, 200 IM, 100 free-last 25 heads up. Hypoxic set...... then active rest warm down. Thanks , Pat M.

Bear Swimming Workout 081512

Warmup: 300 Freestyle-extra long . Drill Set : Scull Set 4x 75 - 2 are on front(sculling below you with a flutter kick) ,2 are on back(side sculling with a flutter kick). Fashion Model back stroke x 100- 6 kick,fast rotation to opposite side-shoulder to chin,rotating from the waist first.Hands by sides. One arm (dead arm drill) alternating sides by 25.YOU MUST BREATHE ON OPPOSITE SIDE OF STROKE ARM ONLY ! Kick Set : 8 x 50 Underwater(no breather) Kick sets ( Dolphin or Flutter) Front or Back......Extra credit for those who can make it on their back ! Main Set : 10 x 50's with 3 "Dry Leaps of Faith" in between each one. 9 x 50 ; Fly x 3 , Back x 3, Breast x 3 (Randomly for time). 4 Tarzan 25's , Hypoxic set: 5,7,9,11 x 25 for 2 one hundreds . Warm down-active rest 300 yds...... Have a good dinner and I will see you tommorow as well.

Bear Swimming Workout 081312

Warmup: 300 Swim ; 100 free,100 non free,100 choice. Drill set : 4x 100 long axis,4 x 50 short axis choice drills. Kick Set: 400 ; 50 hard ,50 easy all free. Main Set : Lots of 100's , Start with :25 fly + 75 free,25 back + 75 free...... ect,ect, Then 50 fly + 50 free, 50 back + 50 free,50 br + 50 free ect..... up to 100 of each stroke. Hypoxic set: 5,7,9,7 by 50 (200 ) total. Warm down : 200 yards Thank you, Coach Pat

Bear Swimming Workout 072612

Warmup: 400 swim: 100 free,100 rev IM,100 free ,100 rev IM. Drill set: Short axis plus long underwaters 4 x 100 alt stroke by 100's. Kick set: 2:00 vert kick,200 dolphin on back,200 on side or front(dolphin or flutter). Main Set : Davis Mile (LQS) ; odds IM, evens =freestyle. Start with 225 IM and work your way down to a 25 fly. 200 warm down... Thanks P.S. Our August Break is here ! We will meet on August 13th at 5pm for our next practice. Enjoy you're break ! Thanks for Swimming Bear.

Bear Swimming Workout 072512

Warm up : 500-200 free,200 IM , 100 one arm(dead arm). Drill Set : 4 x 75 underwater kick,100 of each stroke(arms by side). Kick set: 4 x 75 plus 100.Each 75 is left arm up 25,right arm up 25,both arms up for 25.Repeat 4 x ,then kick 100 on back in streamline position. Main Set : 20 x 50 : 4 x of each stroke plus sprint free after each group of 4. Finish "TORCH SET" -get a chance for you to carry the pseudo olympic torch for 4 laps !! 200 free: 3 stroke ,6 kick followed by a 200 warm down. Thank you,

Bear Swimming Workout 072312

2 x 200 swim, first 200 is all free with long glide,2nd 200 is choice in a medium pace. Drill Set : Long Axis, Sgt Drill for Back, Popov -rollover drill for free utilizing the early vertical forearm. 2 x 200 (one of each). Kick set : Rimo 4 x 100 Kick with a 100 skds in the middle of each 100.Order is also rimo. 100 dolphin on back ,100 swim ,kick,drill,swim Freestyle....... ect,ect(Reverse IM order). Main Set: Pass the torch set !! One arm free or back maintaining the torch in hand !! -it must stay elevated through complete set..... which is to be announced on deck. 150 U/W flips,then 100 burst ,build, easy free into a warm down 200. Thanks, Pat M.

Bear Swimming Workout 071912

Warmup : 400: 100 easy,100 fast...... all free. Drill Set: Scull set- 4 x 75 of each stroke with sculling arms. 4 x 75 Short axis drills. Kick set: 20 x 25's Sprint kick on a tight interval. 5 sets of 4 25s with the fifth being dolphin)Dolphin,Back,Br,Free,Dolphin is the order. Main Set: 5 x25's,6 x50's ,7x 100's and 8 x 25 HYPOXIC. Warm down; 200 minimum. Thank you

Bear Swimming Workout 071812

Warmup : 300 freestyle, Drill Set : 2 x 100 Alternating arm by 25. One arm freestyle.2 x 100 short axis choice drill. Kick Set : 4 x 150 of each stroke IM order. Main Set : LQS -Long Quality Swim ( 800 yds ) Freestyle, Scull set : 3 x 50 scull: V- sit, On front,On back. Cool Down 200 choice.

BEAR SWIMMING Workout 071212

Warm up : Choice 400 , Kick Set : Modified Zio Core 4 ( 4x 30 seconds vert kick arms straight up), (4 x 50 kick 1/2 way underwater off each wall ;dolphin kick on back) ,(4 x 50 arms straight up kicking on back),( 4 x 75 Dolphin kick on left side for 25, Back for 25 ,then opposite side for final 25) . Drill Set : 4x 150 IM drill- less freestyle. Main Set : 100 free,200 IM,300 free U/W flips on every wall, 200 Back,100 Butterfly , 50 free, 25 no breather- then reverse back through pyramid as time permits. Starting second cycle with No breather 25. All swims on 10 second rest interval. Thank you

BEAR SWIMMING Workout 071112

Warm up: 400 free : 100 easy , 100 fast ......... Drill Set : 2 x 50 of each stroke in a different drill ,with 1 x 25 of underwater kick of the stroke you are on in between each 50. Kick set : 600 Kick : 1/2 with fins ,1/2 without. All Flutter- all the time ! Main Set : 8 x 100 stroke with 1 lap piston kick with sculling arms in between each 100. Fun Set : TBA Warm down....... Thank you 2700 yards including 200 warm down.

Bear Swimming Workout 070212

Warm up : 300 free , 6 x 75 drill set IM order -no free ,go through order twice.(Fly 75 drill, Back 75 drill,Br 75 drill). 50 heads up free,50 free with underwater recovery. Kick Set : 500 Flutter ; 100 on back,100 on front,100 on back ,50/50 side flutter. Main Set : 4 x 4 fifty's : Descend 1 - 4 on each set IM order by groups of 4. 2 x 4 100's descending on the groups of 4 . Cool down for 100 3050 yards

BEAR SWIMMING Workout 062812

Warm up : 200 free , 200 choice non -free. Kick Set : 6 x 75 ; Dolphin,Back, Br 1st 75. 2nd 75 ;Back, Breast , Free . 3rd 75 ; Breast , Free ,Fly. REPEAT 2 Times.Maximum underwaters off of walls. No boards or fins. Drill Set : 12 x 50 drills (4 x 3) Start with Fly drills 3 x 50, then Back 3 x 50, 3x 50 breast drill, and finally 3 x 50 Freestyle drill. MAIN SET : Pyramid - 150 free,200 IM,3 x 100 descend free,400 IM ,300 pull,200 swim 3 stroke -6 kick drill, 100 with underwater flips from 2/3 lap in and 1/3 lap out of wall(yes that means one lap underwater),50 of 25 piston kick/sculling arms,25 "heads up" freestyle. 2 laps active rest (easy). 3050 plus yards

BEAR SWIMMING Workout 062712

Warmup : 3,2,1 ; 300 swim free, 2 x 100 IM (book ended)and one hundred free .. Drill set : Hybrid strokes ; 4 x 50 (free w/ dolphin,Back w/ dolphin kick,Breast w/ dolphin kick ,and Fly with breast stroke kick. 200 ;3 stroke ,6 kick alternating free and back by 50. Kick set : How many laps can you swim in 8 minutes ? Main set : LQS (long Quality swim) 500 freestyle, 300 pull,400 free,200 pull, 300 free ,100 pull.... Warm down, Thanks

BEAR SWIMMING Workout 062512

Warmup: 300 freestyle . Drill set : 2x 100 fashion model backstroke.2 x 100 short axis choice drill. Kick set : 400 IM order kick with one of each stroke done with "heads up Sculling"(yes,even the backstroke). This is a little set I threw at the Masters on Sunday: 2 x 200 yd Sandwiches- First IM Sandwich : 200 free(Burst,Build,Easy,Fast x 50 ),followed by 15 seconds rest.Then 200 IM . 15 seconds rest then 200 free (race pace). Second is a Freestyle Sandwich - 200 IM ,15 sec rest into a 200 FIST free (reference Popovs-rollover drill on youtube)Early vertical forearm. 15 seconds rest then into a 200 IM all Drill with continuity maintained within lane. Next is 3 groups of 2 x 100 Descending 5 seconds with each cluster: Ex. 2 on 1:30,2 on 1:25,2 on 1:20 . finish with 12 x 25 Half from a dive.3 each of 4 strokes. Warm down: Job well done !!

Bear Swimming Workout 062112

Warmup : 300 free . Drill set : 2x 200 IM s drill(uniform through group).Recommend 1 arm,other arm 2 arm fly drill,sgt back drill,double kick br or 1 st br,one stroke fly....,Catchup freestyle with hands entering on train tracks at 11 and 1 o'clock. Kick Set: 500 RIMO : 125 of each stroke kick. Main set : 9x 100 ( 3 groups of 3x 100) free :(first 3x), Butterfly :(2nd 3x), Freestyle (3rd 3x). each group of three is descending by a solid 2-3 seconds. break... 9 x 50 -yes three goups of three descend in each group. Order : 3x back,3x br,3x free Warm down, Thanks 2550 yds. plus warm down

Bear Swimming Workout 062012

Warmup : 300 free- long strokes. Drill Set : Broken 400 IM - Fist fly,Catchup backstroke, 2 kick per stroke breast stroke, fist free -last lap heads up. Kick Set : 6 x 75 build, fast, burst is the order by 25 (long axis strokes) Main Set: 3 x 200 ( Im sandwich) , 3 x 100 ( 100 fly, 100 back, 100 breast),3 x 50 free descend within group. All of these are on tight intervals. To be determined. 28 x 25 ( 7 x 4.25's) 1/2 from diving start - strokes to be called out. Warm down... 150 yards . 2900 yards not including warmdown. Thanks

BEAR SWIMMING Workout 061812

Warmup : 3,2,1 : 3x 100 free plus 2 x 50 short axis drill choice,1 x 100 IM. Kick set : 4 x 125 - 50 fly,25 back ,25 breast,25 free (breast and free on back with streamline). Drill Set : Backstroke sgt drills x 50,freestyle 3 stroke 6 kick 50's x 2 ,Short axis: breast kick-touching feet to hands for 50,then 50 butterfly/breast combo drill(one stroke of each) Main set : 8 x 50 IM order on tight interval + 200 freestyle , then 8 x 50 free on a tight interval + a fast 200 IM . 100 scull,200 warm down 2750 yards As usual Blue group is expected to acheive 50% of total yardage with sets modified to fit alotted time. Thanks !

Bear Swimming Workout 061412

Warmup : 1 x 100 free, 2 x 100 drill + 3 x 75 kds im order no free. Drill Set : 4 x 50 of Popov rollover drill(early vertical forearm),5 x 25 underwater. Kick set : 6 x 100 alternating flutter on each side for 25 then dolphin on same side for 25 , then switch sides and maintain order. Main Set : 7 x 75 on hard interval(fly,back,br,fly,back,br.....), 8x 50 "Race Pace" freestyle on a tight interval. 9x 25 Cool down , then hopefully earn 10 Minutes of free time. Good Job Bears ! 2600 yards

Bear Swimming Workout 061312

Warmup: 2 x 200 free ,1st long,second bi-lateral breathing. Drill Set : rotation drills by 90 degrees and 12 kicks-4x 50,followed by sculling forward and feet first x 50's, 2 x 50 heads up sculling 1 lap piston kick. 2 x 50 one arm(dead arm drill) . Kick Set : 500: 125 of each stroke. Max underwater. Main set : 12 x 50 ( 3x4 IM order) stroke with double deepwater free. 6 x 100 IM(less free) second group of 3 -fist swimming. Cool Down.........

BEAR SWIMMING Workout 060712

Warmup: Swim 400 freestyle straight. Kick Set :(50's) 25 overkick followed by a 25 underwater dolphin on your back. Repeat 4 x.Rest interval no more than 10 seconds. 2nd component of kick set:(50's) 25 piston kick,sculling arms followed by a 25 dolphin on your side. repeat 4x . Drill set: 400 kdsk,x IM order. Main Set : 4 x 200 alternating free by 200 im on Tight Intervals.

BEAR SWIMMING WORKOUT 060612

Warmup : 300 swim(freestyle long),200 short axis kick,100 drill butterfly. Kick set : 4x 100 Burst,build ,easy ,fast - one 100 of each stroke . Main Set:10 x 50 y Double Deepwaters; vertical kick off wall for 20 seconds,then sprint into a 50 free with an underwater flip that does not touch the wall !!(submerging from flag to flag underwater-in and out of turn). 2nd component of Main Set- 6 x 150 - 50 free,50 stroke(IM order),50 stroke drill. Strokes: IM order -no free Starts and turns,cool down/active rest.

BEAR SWIMMING Workout 060412

Warmup: 400 swim choice, Drill set : 3 stroke 6 kick free drill x 200. rotation kicking by 90 degrees(quadrant kicking) 6 kick switch quadrant...... Kick Set : 400 RIMO with max underwater off walls. Main Set : 4x 225 - 100 freestyle,10 seconds rest,75 IM(no free)...5 seconds rest, then 50 Kick on back :dolphin or Flutter. Starts and turns in prep for meet. Cool down.

Bear Swimming Workout 053012

3 x 3 x 3 300 swim medium,easy/long,medium by 100, 3 x 100 kick(dolphin kick on back,3 x 50 Hybrid stroke. Starts and turns: 100's and 50's from the blocks.6 x 100 on the 2:30 allowing time for climbing out. 6 x 50 's from the deck/blocks on the 1:15 . Drill Set: Heads up sculling x 50 , Heads up sculling 1/2 way then submerge and swim to wall underwater with full underwater flipturn for 6x 50's. Chutes and bandwork,mixed with some balance drills. Starts and turns.......

052412

Warmup : 400 free : alternating stroke and drill by 50's. Drill Set : Shark fin to early vertical forearm pull. 12 kick switch x 50 - 200 yards, Short axis drills for Breast and Fly by 200 alternating by 50. Kick set : 500 kick with underwater flip turns. Main Set : 28 x 25's on the .45 (7 x 4.25's) descend 1-4 IM order: first 4 Fly, second 4 Back ect... Steep Descent - # 4 should be sprint ! Starts and turns in prep for June Meet then 200 warm down.

BEAR SWIMMING Workout 052312

Warmup : 4 x 4 x 4 - 400 @ 6:00 min interval, 4 x 100 @ 1:30 , 4 x 50 @ .45 sec interval . 10 x 50 : 1/2 way heads up front scull, then flip and kick underwater on back to the wall,flip underwater.25 build on the way back. Alternate free/back by 50. Main Set : 3 x 200 descend 15 sec rest,3 x 100 descend 10 sec rest,3 x 75 descend 5 sec rest. I am looking for a nice steep descent,last one should be pretty quick.Take extra rest in between sets to let everyone regroup.(no more than a minute). Starts and Turns for Meet preparation, rules and stroke technique drills.. Thanks

Bear swimming Workout 052112

Warm up : 400 RIMO drill Swim by 50 . Drill Set : Popov rollover drill x 300, Kick Set : 400 flutter(4x 100) streamline on back( Burst,Build, Easy, Fast) Main set: Mimick long course events for meet in 3 weeks !!!!!! TBA . Cool down,active rest....

Bear Swimming Workout 051712

Warmup : 300 free followed by 200 choice. Drill Set : Chutes,center snorkels and rotation drills,. Kick set: Fins = addtl: 25 % 400 stroke kick by 100 on back. Main Set : 25 x 50 descending 1-4 freestyle with # 5 Butterfly then maintain for 5 x . Then, 2 x 150 w/ underwater flip turns, max distance in and out of walls underwater !!! Cool down.

Bear Swimming Workout 051612

Celebratory workout ! Warmup:"5" x 50 freestyle as follows ; 1) Easy/build 2) Build/burst 3)Easy/burst 4) Burst/build 5) Fast/Fast. Drill Set : "16" laps -100 of each stroke Non Stop . Main Set : "66" Laps " Davis Mile - Evens : IM order. start with 11 laps Free,250 (200 IM plus 50 fly), 225 free, 200 fly,175 free,150 IM,125 Free,100 im,75 free,50 Im ,25 free done............ warm down.

Bear Swimming Workout 051412

Warmup: 400 freestyle . Time Trials : Depending on lane availability. or Drill set : 2 x 50 one arm free - dead arm drill,breathing on opposite side. 2 x50 Br. drill 2 kick per arm cycle. 2 x 50 Back drill -SGT drill 2 x 50 Fly drill One arm,other arm then 2 arms. Kick set : 4 x 100 Burst ,build,easy , fast. Main set : 20 x 50 descend each group 1 thru 4 repeat 5 times. 10 x 100 descend within each 3 , repeat 3x Last 100 Butterfly. Cool down

BEAR SWIMMING WORKOUT 051012

Warm Up: 500 free "long: introducing 3x 50s of free drill within your swim somewhere. Drill Set: Short Axis : TBA Kick Set : 4 x 100 stroke(IMO) Main Set : TEST SETS for the meet (upcoming June 9 and 10, 2012 ,We need to update seed times for meet entry.GIVE IT YOUR BEST ! Cubs and Blues: 25,s,50,2 and 100 IM, Junior /Senior: 50's, 100's, 200 IM, 500 free. Cool down ........

Bear Swimming Workout 050912

WARMUP: 300 non free- No butterfly allowed ! DRILL SET : Shark Fin Freestyle 2x 100 (1st set; 6 kick w/ fin(elbow)pointed straight up or slightly forward.) (2nd set;12 kick switch with high or forward fin) 8 x 25(alt by 25). DRILL SET : Dead arm free rotation drill-breathing ONLY on opposite side of stroke arm. KICK SET : 2 x 25 over kick scull arms,2 x 25 Piston kick-scull arms,200 Flutter,1:00 vert kick plus .45 vert plus arms FULLY extended towards sky.2 laps Dolphin on back underwater. Main Set : Racing Starts,Bursts and Breakouts x 20 x 25's , first and last 4 with "Dry Leaps of Faith"( climb out,do 1 burpie and one 2 footed standing broadjump.) Cool down.........

Bear Swimming 050712

Warmup : 400 Freestyle alternating swim/drill by 50 Drill Set : 3 stroke 6 kick free by 100, then 6 kick, 3 stroke backstroke by 100 Main Set : 200 Free,100 IM + 4 x 50 Fly, 200 Free,100 IM + 4 x 50 Backstroke, 200 Free ,100 IM + 4 X 50 Breast...... Repeat until 6:20 pm then Cool Down

Bear Swimming Workout 050312

WARMUP: 500 freestyle ,Drill set : 4 x fist 100 Im's , Kick set : 500 ; 250 streamline,250 scull plus kick , Main set : 6 x 150 free with underwater flipturns. ,Warm down with style and finesse.

Bear Swimming Workout 052112

Warm up : 4 x 125 stroke RIMO by 125 yes that means concluding warmup with a 125 fly !!!!!! Kick Set : Timed Kicking by 4:00 , plus 4 x 125 rimo kick with streamline(on back) : 125yds of each stroke by kick. Drill set : All Butterfly 1) 4 x 50 one arm alt by 50. 2 x 50 slow arm recovery with flutter kick , 2 x 50 one stroke fly,one stroke breast. Main Set : 8 x 100 alt free and stoke x 100,s at least half from the deck. Race pace with minimum rest Cool Down : long axis , long stroke,lots of breathing....

Bear Swimming Workout 043012

Warmup : 400 Freestyle (long),alternating catchup by 100 .Hands entering at 11 o clock. Drill set : 50 left arm, 50 right arm (dead arm drill,breathing on opposite side),50 left arm, 50 right arm with non stroking arm kept forward.Kick set : 400 ;100 on left,100 on right side,100 on back,100 on stomach Main Set:4 x 150 plus 50 free(50 med.,50 med.,50 sprint,rest 15 then 50 sprint free) rotate fast 50 through set. Cool down by 100. This is the last workout of the month of April! !

Bear Swim Workout 042612

Warmup : 400 Freestyle 50 swim,50 drill,100 swim,100 drill,100 sharkfin by 12 kick switch. Drill set:3 stroke,6 kick free x 100 then 3 stroke 6 kick backstroke. 100 br drills,100 butterfly drills. Kick set: 500; 125 of each stroke, sculling arms. MAIN SET : 20 X 50's on the minute.All Free. Cool down x 200

Bear Workout 042512

Warmup: 300 freestyle ,Drill Set:1 arm free x100,1 arm backstroke x 100, 3 stroke 6 kick x 100 back,Kick Set:200 on back,200 on front,Main Set: chutes & fins 10 x 100 free,Cool down:300 br:75kick,75 swim,75 scull,75 swim

BEAR SWIMMING WORKOUT 042312

Warmup : 400 swim choice, Kick set : 4 x 100 burst,build easy ,fast 10 sec. rest per 100 , Vert kick arms up 30 sec. ,down 30 sec. 3 x 50 free with giant overkick from deck(climb out) on a tight interval. Drill set : Short Axis 200 BR drills mixed, 200 Fly drills mixed- variable rate training. Main Set : 5,4,3,2,1 : 500 by bubble im order NON STOP, 400 free 25 swim 25 drill, 300 :100 fly,100 Back, 100 br. 200 free :50 swim, 50 drill 3 st./6 kick drill , 100 Butterfly Minimum breathing on odds. Cool down + rotation,balance,light resistance work. Good Job Team !

Bear Swimming Workout 041912

Warm up : 300 Catch up, Drill set : 4 x 50 one arm butterfly alternating by 25. 100 IM for time-then hold that pace for 2 more , total of 3 .Kick set: 400 on back 75 of each stroke plus 100 im kick., 4 x 100 Free for time ,then hold for 3 more... 4 total., Freestyle rotation drills x 200,. 6 x 75 : 1st one for time ,then hold for 5 more., 1 arm drill- 200(4x50)alternating back and free by 50,. 10 x 50 free all out.,warm down :kds rimo 300 Good job everyone, as usual cubs and blues do half of set. Thank you, Pat Malaga

Bear Swimming Workout 041812

Warmup : 500 free Drill set: One arm(dead arm)free rotation drill- breathing on the opposite side of the stroke arm. 2 x 50 ,alternating right ,left by 25's. Backstroke 3 stroke, 6 kick for 100 yds,Breast drill 1:(100yds) flutter kick br arms. Breast drill 2(100 yds); 2 kick per stroke cycle . Kick set : 400 kick - 100 of each stroke. Main set : 10 x 100 free off blocks, 10 x 50 stroke ,in between.....stroke is IM order. Pull set : 250 yds , Cool down !

Bear Swimming Workout 041612

Warm up : 250= 200 free by 50 swim/50 drill then immediately followed by a 50 head down butterfly. 2nd 250 = 50 Butterfly followed by 200 free long. Kick set : 400 Board plus fins ,keep board under water. Drill set : Backstroke with cups. 4 x 25 , then 3 stroke ,6 kick for 100 yds. Followed by 4 x 50 backstroke with max distance underwater breakouts. Main set : 10 x 50 Frestyle from blocks,with 10 x 100 IM's 1 in between each 50 free. Active rest/ cool down ... 2,800 to 3,000 yds. Goal for Blue / Cubs is 1/2 of workout or 1200- 1400 yds .

Bear Swimming Workout 041212

Warm up : 400 reverse IM , Kick set : 25 overkick with freestyle arms,25 tarzan,1:00 vert kick .30/med/.30 max effort, 25 dolphin on back w/ streamline,25 kick on back with both arms up towards the sky, Repeat 3x. Main set: Rebecca Soni/ Dr. Salo set : Some variation (tba) of 6 x 100 descending 1 through 6 , and 3 x 50 (1 build ,2 pace) repeat that round several times and the entire set is fast ! 150 with UW flips, equipment use then warm down... Rebecca Soni is THE fastest breaststroker in the world,Dr. Dave Salo is the Olympic Team Coach.

Bear Swimming Workout 041112

Warm Up : 300 free drill on odd laps, Kick Set : 5 x 100 alt free with dolphin x 50, Drill set : Fist 100 IM's x 2 , main set : 6 x 100 Fly,Climb out dive in and swim heads up Tarzan free for 25. 3 Wallups or dips at wall 25 to 60 second vert kick with arms up. Repeat 6 times . 4 x5 deepwater start 50 sprint free's , 8 x fly 50 sprints. Rotation drills,cool down.... Good job Bears !

Bear Swimming Workout 040912

Warm up :4 x 75 RIMO, 400 Kick set - all breast:sculling arms only for 25,25 dolphin kick w/sculling arms,25 flutter kick w/ breast arms,25 breast.Repeat 4 times w/ 15 sec rest between ea. 100. Drill set : 2 x 100 of free;3 stroke plus 6 kick. MAIN SET :4 x 3- 100's :25 fly sprint + 75 free,25 sprint back plus 75 free , 25 breast plus 75 free. 50 sprint fly plus 50 free,50 sprint back plus 50 free..... get the pattern? 3rd 3x100 starts with 75 fly sprint pus 25 free and so on..... 4th 3 x 100 is 100 fly,100 back,100 breast. One arm rotation drills,fins,cords ect....... Warm down. Blue/Cubs 1/2 of sets above. Thank you, Pat M.

Bear Swimming Workout 040512

W/U: 300 kick, drill,swim by 100(swim =im). Kick set :400 Kick (50 dolphin,50 flutter). Drill set: Tarzan 50's x2 plus underwater flip turn 150. Main set: Davis mile - Odds : (11)Hawaii five O ,75 im,100 free,50 underwater -no breathing(except @ wall),10 laps free,(9):Hawaii 5 o,75im,50 free,50 U.W..(8) 200 free,(7) :Hawaii 5 o, 75 im,50 U.W.,(6) :150 free,(5) :Hawaii 5 o,75 im,(4):100free,(3) Hawaii 5 o,25 no breather,(2)50 free,(1) underwater- no breather.All on 10 second rest interval.Cool down.Remember to cross train! !!! MORE SPEEDWORK WITH BANDS COMING SOON! Eat right,make good choices,write in your journals. GOOD PRACTICE TONIGHT,See you tomorrow.

Bear Swimming Workout 040412

Key Terms : J/S : Junior /Senior     ,     B/C : Blue /Cub group   ,       J/S :  Warm up ; 3,2,1 ( 3 x 100 non free,diff.strokes) 2 x 150 kick on side looking down (focus on technique), 1 x 100 Rev. IM.     B/C : 1/2 of above.     J/S Drill set  :  Short Axis x 8 x 50 ( 4 diff. drills of ea. stroke)    B/C 1/2 of short axis drill set.    Main set :  J/S ; Bubble 125 IMs  x 4  (rotate the bubble) 6x 100 alt free with UW flip turn 100's. B/C ; 1/2  of Main set  .           " Chutes and No Ladders"   1/2 the team works with Parchutes,buoys,fins,center snorkel,mono fin,bands  ect.... The other 1/2 : 25's then wall outs and 3 dry leaps of faith per 25(times 10). Rotate so all get turns at each.          Hypoxic 50's then active rest by 150         .... done.  

Bear Swimming Workout 040212

Warm up : Junior/Senior: Bannister 400 ( Reverse IM long strokes by 100), Blue/Cub  : Bannister 200 (reverse IM by 50),   Junior Senior : Core 4 kick set : 100 ea. stroke  RIMO (rev.IM order) Blue /Cub : Core 2 kick set: same as J/S but kick ea. stroke by 50 .    All Groups : Drill : Back and Breast ( SGT:back.,Flutter kick with br. arms for breast)  Junior /Seniors : 400, Blue/Cubs :200 .  Main Set :  4 x 50 on the 45, 3 x 100 on the on the 1:30, 2 x 150 on the 2:15, 1 x 200  Then rest at the top !   Work your way down with same interval.  Focus on not letting your technique get away from you.     Blue/ Cubs :  Mini Pyramid Main  Set : (1/2 of J/S )   , Active rest by 50.  Fashion model back by 50 for all groups,then 3 stroke ,6 kick backstroke for 50. UW flip 75's  and 150's  as far in and out as you can.      Warm down   ...... Note to parents : Blue /Cub has been intensified to 1.5 hour of  practice availability. We are preparing for upcoming meets and this is an OLYMPIC year, it should be great !

Bear Swimming Workout 032912

Warmup: Junior /Senior: 300 yds 100 free,100 choice ,100 drill         Blue/Cubs :  50 free,50 choice,50 drill     Junior /Senior :  400 IM kick by 100            Blue/ Cubs :   200 IM  kick by 50        ,  Junior /Senior: Pull Set  250 free alt breathing.  Blue / Cubs :  Pull set 150 w/ alt breathing by 3 strokes.     Main Set:  End of Month  "Swimmers Choice " with 250 yard maximum per swimmer. Swim off for order.   Drill set : Short axis drills x 4 by 50, Blues/Cubs:  2x 50 short axis drills .    Underwater flips x 150 J/S, and 75 Blue /Cubs. Active rest,sculling,warm down.      Thank you !

Bearswimming Workout 032812

Warmup: Junior/ Senior " Zio core 4"     Blue/Cubs : Core 2     ,   Junior /Senior:  (KDDS by 100) x 4 RIMO order  Blue/Cubs  :  KDS RIMO 300  (25y of each stroke) ,    Kick set   Junior/ Senior : 3x100 Burst,Build ,Easy ,Fast.      Blue/ Cubs :  3x 50 kick on back by 50,l side x 50,r side by 50.  Main set : ( 2x through)   25 fly+50 free,10 sec rest 50 fly+25 free ten sec. rest 75 butterfly.  25 back + 50 free,50 back+ 25 free,75 back.25 breast+50 free,50 br + 25 free,75 breast    repeat (free's can be 3 stroke- 6 kick) .  Junior/ Senior: 150 UW flips, Blue /Cubs : 100 UW flips.    HYPOXIC SET : BC  3,5,7,9   100's for J/S     and 50's for Blue/ Cubs.   Warm down-active rest-individual, feedback/consultation.   Good Job Bears !

Workout 032612

Warmup: (Junior/Senior  400 free /drill by 50)    Blue/Cubs ; ( 200 free/drill by 50),   Junior/Senior:( Kick set : 4 x 100 all strokes vary order), Blue Cub : (kick set 4 x 50).  Short Axis clinic:  Butterfly: (Slow arm over the water recovery with flutter kick x 25,then immediately into a 50 fly)(3 times with 15 sec. rest),Blues: (1/2 lap over the water recovery then 1/2 lap fly).     ,  FUN SET  ! To be announced tug of war,bands,fins,ect.....     (Breathe Control ,alt. sides.x 2x150). (Blue/cub 2x 75)  . LQS or 100's for time x 3,Blues 50's for time,  Active rest,cool down.   Good Job !    

Head Coach Pat Malaga workout 032212

Junior/Seniors :  400 W/U  * Long axis choice 50,choice drill 50.........     Blue group: 200 W/U  * 50 ", 50 "    Junior/ Senior  :  300 RIMO , KDS                                                          Blue group:  150 RIMO ,KDS           Junior /Senior Main set   Reverse pyramid  300,250,200,150,100,50,back up   Blue group :  1/2 pyramid           Junior Senior: Kick set   2 by 200   burst,build, easy, fast by 50                Blue group: Kick set 2 x 100 (b,b,e,f) Junior/Senior :Drill set Core strength,balance.......                                     Blue group: rotation drills,head pos.     Junior/Senior: Warm down, fun time !!                                                        Blue group: Fun time !!!!!!!!!            We are building a strong aerobic base,working on great rotation with neutral head position. Thanks, Head Coach  Pat Malaga  Bear Swimming

Head Coach Pat Malaga

In the 31 years that  Bear swimming has been in existance,It has created some of the fastest swimmers in the western zone.Since the move to Contra Costa College the Team has been embraced by the College  and the City of San Pablo. The location provides a high caliber competetive swimming environment along with a 50 meter pool. It is not uncommon for swimmers from other countries to come train with us over the Summer.Be a part of the Bear Legend and enjoy the benefits of swimming year round. We believe swimming is a "Life Sport" : it will often leave an indelible impression on our youth,and teach the importance of conditioning for health benefits.  Join Bears family atmosphere today !    Call Head Coach , Pat Malaga @ 510 326 5544