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 !