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