BEAR SWIMMING Workout 112912

Stretching. Aquatic warmup : 3,2,1 ; 300 swim,200 pull,100 kick . Turns: 8 x 50 freestyle starting from the middle,Explosive kicking and perfect walls. Drill set: 4 x 50 Backstroke (stroke count ,shoulder to chin and perfect turns). Kick set : 4 x 100 IM order (sculling arms). Continue swimming Meet events for time. This is important to understand where you are in relation to you're seed time,and relation to A or B time standards or JO or FW. 50's to 200's with pairs of swimmers being timed together. Race starts and proper breakout techniques will be discussed and practiced. Hypoxic set : 0 Breathers,or 1 breath depending on stroke and swimmer ability - 4 x 25 . IM set : 1,2,4 : 100 IM , 200 IM , 400 IM 10 seconds rest between 100 and 200, 15 sec rest after 200. Warm down Thank you

BEARSWIMMING Workout 112812

Dryland,strtching and core strengthening. 200 freestyle warmup. We are going to swim the meet entries. These will be announced and timed during practice(Mainly 50's to 200's)working on Starts ,turns,and effeciency. Some resistance training today as well.Chutes,bands,ect..... Thank you

BEAR SWIMMING Workout 112612

Dryland, Stretching and core strengthening. warmup :300 choice . Next ; 16 x 25 vary strokes and speed:for example- easy, fast, easy fast ect. Kick Set : 20 x 25 (5 of each stroke IMO)with the fifth being a sprint, 5 seconds rest interval. Vertical kicking by 2:00. Main Set : 8 x 100 Long Axis; Freestyle 100, Backstroke 100...., plus 12 x 50 with a pattern of med.,fast,fast,med.,med., fast, ect.... 200 pull freestyle,200 swim free,200 pull backstroke,200 swim backstroke,100 dolphin kick,100 Butterfly,100 Breast stroke kick,100 breaststroke. Warm down 200

BEAR SWIMMING Workout 112112

Stretching,dryland,med balls, core strengthening. Aquatic Warmup : 300 freestyle (Long). 5 x 100 Kick(4 x 100 IMO plus 100 dolphin). Drill set : 50 fist fly,50 fist free,200 sgt. backstroke drill,100 3 stroke ,6 kick free. Main set : " Hawaii five O"s - From a diving start - sprint a 1/2 lap free ,do a flip turn in the middle then immediately into 10 missile bobs off the bottom(getting your hips out of the water),then sprint to the wall ,flip turn and swim 25 free to finish the 50.REPEAT 10 times. Next is 20 x 50's odds freestyle, evens choice,all on a tight interval. 2 Breathe control 100's, then warm down. Have a Happy Thanksgiving !

SRVLA MEET REGISTRATION

Please Register for the SRVLA Livermore meet on December 16th . So far we have the majority signed up and do not want to miss out on getting into this one ! Thank you, Pat Malaga Check with your coach for seed times and race strategies.

BEAR SWIMMING Workout 111912

Stretching, Dryland,Core strengthening. Aquatic warmup 200 choice. Drill set : 100 Long axis stroke drill(free to back) 3 stroke switch. 100 fist free, 100 fist backstroke, 100 freestyle with underwater recovery-6 kick switch. Kick set : 6 x 75 on the 2:00 . Main set : Pyramid : 100 Im, 200 free,300 kds IMO , 4 x 100 free descend, then back down to a 300 IM swim ,drill,swim,200 IM , and finishing with a 100 butterfly. Hypoxic sets: 4 x 50 , chutes and bands -time alotted. This set is geared for Blue/ Cubs . Coach Graeme will be providing a challenging set for the Junior / Senior Group. Note to parents: Please sign up for SRVLA meet in Livermore on the 16th of December. Lets do 1 day only - SUNDAY .The meet may close fast -so the sooner the better to register. Thank you, PM

BEAR SWIMMING Workout 111512

Dryland,Stretching ect....... 300 Warmup, 4 x 125 bubble iM's, 4 x 50 alternating fist fly with fist free, 50 yards of underwater recovery freestyle. Kick set : 12 kick switch 50,6 kick switch 50(on back or front). 300 KDS- IMO . 16 x 25 groups of 4 ,IM order last of each group is for time. 50 free right arm only,50 free left arm only,50 free 6 kick switch,50 free shark fin. Hypoxic set 4 x 25 ,200 warm down. Thank you, P.M. This set is geared for Cub/Blue group. Coach Graeme will be working with the Junior/Senior group .

BEAR SWIMMING Workout 111412

Stretching, resistance training, med balls,core strengthening. Aquatic warmup : 200 free style long. kick set : 3 x 200 IM kick(sculling arms are allowed). 2 x 50 free with underwater recovery(6 kicks per stroke cycle )working on rotation and balance.2 x 50 heads up sculling flutter kick. 1 x 50 piston kick with sculling arms,1 x 50 V- sit scull(feet first,knees close together,knees and toes out of the water,eyes on wall that you are sculling towards ). 4 x 50 Hybrid stroke: Fly with flutter kick,back with dolphin,breast with flutter,free with dolphin kick. Main set : (4,3,2,1) 400 IM,3 x 100 IM,2 x 100 freestyle,100 fly. Breathe Control set: 200 yards.Warm down Thank you, PM

Practice cancelled today - Veterans day. Thank you

See you wednesday......

BEAR SWIMMING Workout 110812

Light Stretching, 200 slow motion free(working on balance).100 Backstroke rotation drill (6 kicks then switch).100 freestyle zipper drill with early vertical forearm catch.50 v sit scull,50 scull on front,50 sgt backstroke drill,50 one arm free ( left down,right back).Kick set: 4 x 100 stroke. Main set : 2 x 150 with underwater flip turns plus 2 x 100 IM .followed by 4 x 25 stroke. Hypoxic set...... swimmer dips, warm down. Thanks PM This is a set for Cub and Blue groups primarily. Come on down and swim in Graemes' Junior /Senior Groups for a real challenge !

BEAR SWIMMING Workout 110712

Light Stretching,followed by aquatic warmup. 300 Choice opening swim.8 x 50 Kick ;2 of each stroke kick (long axis on side) .Drill Set : 2 x 25 over kick free,2 x 25 "Tarzan free",2 x 25 " 3 stroke 6 kick free",2 x 50 short axis drills. Since everyone did so well on Mondays Long Quality Swim ,I have decided that you deserve some short distance sprint work. 24 x 25 (4x 6)- First 6 are Burst free. Second 6 are Build Fly.Third 6 are low stroke count breast.4th group is Backstroke with excellent rotation originating at the hip. Breathe control 25's & 50's ? then, Warm Down. THIS SET IS DESIGNED FOR BLUE/CUBS. COACH GRAEME WILL HAVE A SET FOR THE JUNIOR SENIOR GROUP.

BEAR SWIMMING Workout 110512

Stretching,Dryland excercises,Core Strengthening. Aquatic Warmup: easy 200 choice. Directly into a main set : "L.Q.S "(long quality swim)Modified Davis mile 11 laps to 1 Lap with 10 seconds rest in between . Cub/ Blue Group -all Freestyle, Junior / Senior group ,odds Free , Evens IM. Drill work: Long and Short Axis 50's. Breathe Control Sets. Warm Down. Thanks , PM

BEAR SWIMMING Workout 11112

Dryland, Stretching,core work. Aquatic Warmup : 300 choice . Drill Set : 100 Freestyle with dolphin kick on the evens.2 Dolphin kick 50's on each side. 1 x 50 Breaststroke with dolphin kick. 50 Piston kick /sculling arms. Kick set : 12 x 50 (3 of each kick). Main Set : LQS (Long Quality Swim) 15 minute timed swim. Hypoxic 25's.Breath control 25's. 200 Warm down. Thank you, Pat M. This is a Blue/Gold Level Workout. Coach Graeme will have a challenging workout for the Junior /Seniors.