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