BEAR SWIMMING Workout 121312

Light Stretch,and dryland. "Psychology of meet preparation". Aquatic Warmup 200 choice. We are going to get right into the SRVLA Meet prep. Starts and turns. Legal Strokes and turns. Breakouts,Breathe control and Mental preparation will be the topic of todays workout. Today is our last workout until January 16th. We will end our Fall Swim program with a party and some Certificates of Accomplishment. Well done everyone. Special thanks to our Fall swimmers and their Parents for participation in our Bear Swimming Fall Program. The benefits are mutual ! Happy Holidays !!!!

BEAR SWIMMING Workout 121212

12 stretches,12 dryland excercises,12 med ball throws. Warmup : 3,2,1 (3 swim,2 pull,1 kick) 300 kick,300 drill(75 of each stroke), 300 IM (12/12/12 in disguise). We are going to work on Meet preparation: 12 starts,12 races (50,s and 100's), 12 perfect turns (from a deepwater start). Hypoxic set : to be announced, 200 warm down.

BEAR SWIMMING Workout 121012

Stretching, Step up Dryland, Core strengthening. Aquatic warmup : 3,2,1 300 swim,200 pull,100 kick. We are going to focus on proper Starts and turns as well as fast walls. There will be a series of races (mostly 50's and 100's),both relay and individual ,pairing to be determined. Drill set : 100 of each stroke swam in drill form-IM order. Kick set : 3 x 200 no board( 200 flutter,200 dolphin,200 flutter) Medium fast pace. Hypoxic set : 4 x 25 no breathers. 200 warm down.

BEAR SWIMMING Workout 120612

Stretching, Dryland,Core strengthening. 3,2,1- 300 swim, 200 pull,100 kick. 12 x 50 IM order 3x. 6x 100 IM, 4 x 100 freestyle. 8 minute kick set ( lap count) fast pace.Drill set: Long axis -Backstroke 2 x 100 (3 stroke ,6 kick) . Freestyle 2 x 100 (3 stroke ,6 kick) . Hypoxic set: 4 x 50 no breathers(or minimum breaths). 200 warm down. Thank you

BEAR SWIMMING Workout 120512

Light stretching, Aquatic Warmup: 3,2,1 : 300 free(continuous),200 pull,100 kick. Short axis drill set: 4 x 50 of breast drill with variations,then 4 x 50 Butterfly drills with variations. 2 x 100 Free- Burst,build ,easy, fast.Then ,2 x 100 free- :first 1/2 lap fast,second 1/2 medium. Kick set : 12 x 50 (1/2 on back) . Main set : 6 x 50 freestyle, 4 x 100IM,2 x 200 IM, 1 x 300 free - 5 seconds rest on the 50's,10 seconds on the 100's 15 seconds on the 200's. Starts and Turns , Warm down 200.

BEAR SWIMMING Workout 120312

Stretching and light dryland. 3,2,1 Warmup : 300 Swim, 200 pull,100 kick Kick set : 5 minute timed kick for maximum distance,followed by 2:00 vertical kick(last minute arms straight up) ,50 free with OVERKICK. Starts and Turns : 4 x 300 IM sandwiches ; First- 100 Butterfly,100 IM,100 Butterfly. Second - 100 Back,100 IM ,100 Back. Third -100 breast,100 IM,100 breast. Fourth- 100 free,100 IM, 100 free . ALL of these from a Diving start and executing perfect turns ! Drill set : 3 stroke , 6 kick long axis 100's ( at least two ) . Hypoxic set : 4 x 50 with minimum breathing. Warm down 200 Thank you, Pat Malaga