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.