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....