BEAR SWIMMING Workout 013113

Stretching, Dryland, Core Strengthening. Aquatic Warmup : 200,100,100 : 200 choice swim,100 Freestyle pull,100 choice kick. Start and Turn Clinic by Coach Graeme, 25 and 50 sprints with proper starts and perfectly executed turns. resistance training : Bands and chutes 16 x 50 sprints (1/2 with resistance,1/2 without), Tug of wars from the middle-even pairing. Kick Set : 4 x 125 bubble style -rotating the 50 through the order( 50 dolphin,25 Back,25 breast,25 flutter..... then 25 dolphin,50 Back,25 breast,25 flutter and so on..). Drill set : Short Axis combo drills ; 4 X 50's , Hypoxic set; 4 x 25 , 300 warm down.

BEAR SWIMMING Workout 013013

Stretching,Dyland and Core strengthening. Aquatic Warmup : 300 choice. Today we will complete the "Mesa" that was left unfinished from last week..... 400 Reverse IM, 300 Free, 200 IM drill, 100 free. Kick set : Vert Kick 2:00 , 10 x 50 kick sprints(alternating flutter and dolphin). 20 x 50 's SPRINTS 5 of each stroke. , 300 short axis drill set. 300 warm down.

BEAR SWIMMING Workout 012813

Stretching,dryland and core strengthening. Warmup : 200 choice. LQS - Long Quality Swim 20 minutes NON STOP (if possible) We are looking for perfect turns,proper technique and pace work. This has nothing to do with me swimming 2 x 1hr. timed swims this weekend. Starts and turns ; 4 x 50 free/fly from deck. Kick Set 4 x 100 Reverse IM order by 100. Drill set ; 4 x 125 bubble IM drills(rotate the bubble). 4 x 100 free on 1: 45, 4 x 50 butterfly . 4 x 25 all out sprint -no breather 25's (or minimum breathes), 200 cool down.

BEAR SWIMMING Workout 012413

Light stretching and core strengthening- weather permitting. Aquatic warmup : 2,2,3: 2 hundred swim (choice), 200 pull (long axis),300 kick- no board (at least 1/3 of a lap underwater-every lap) . Drill Set : 4 x 50 HYBRID strokes (Butterfly with flutter kick,Backstroke with dolphin kick,breast stroke with dolphin kick, Freestyle with dolphin kick) - working on breaking the connection between arms and legs. Main Set will be a " Mesa" 100 free,200 IM,300 free,400 IM, reverse 400 IM,300 free,200 IM drill,100 Free 1-2 breathes per lap. Breakouts - 4 x 25 Free. 2 x 25 Heads up free,1 x 50 V sit scull,1 x50 breaststroke with sculling arms. 200 free warm down.....

BEAR SWIMMING Workout 012313

I just got back from having a titanium tooth implant installed in the back of my mouth. What does this have to do with swimming? Well it gave me some inspiration for todays workout. No its not going to be like "pulling teeth", but it will address issues such as ; Mental toughness,Strength,physical composition and more. Light Stretching , Aquatic Warmup : 3,2,1 ( 300 swim choice,200 pull, 100 kick ) .Lots of " drilling" today,with no complaints-hopefully( If I could take it -so can you ! ).2 x 100; 3 stroke ,6 kick long axis drills-alternating Free and Backstroke. 100 Backstroke drill ( 3 strokes left arm,3 strokes right arm, then 2 arm and repeat). 100 Freestyle with underwater recovery( 6 kicks in between each stroke cycle). 100 Breast stroke drill ( dolphin kick),100 Butterfly drill -1st 50 (left arm, right arm,2 arms. 2nd 50- flutter kick with SLOW butterfly arms.) Now for the strength component..... 4 x 100 Butterfly at 90 % effort,15 seconds rest in between each 100. 2 x 100 Freestyle with 1/2 lap underwater of each wall.10 seconds rest in between. 4 x 100 IM that are technically perfect( great walls,pulldowns,proper technique and alignment.) Strength Kicking : 4 x 50 on back with no board.1st 2 x 50's Left arm held straight up on the way down,right arm up on the way back. Last 2 x 50's 2 arms up (kick as hard as you can). 2 x 100 dolphin kick ( front,side,back,other side) twice through. 20 Missile bobs,2 minutes of vert kick,2 sets of wallups ( 3- 5 ea. time ) 300 Warm down This is a good solid set - and unlike me you won't end up with a swollen face and in need of penicilin !!

BEAR SWIMMING Workout 011713

Warmup: Stretching,core strengthening and more. Welcome to our 2nd day back ! We will be turning up the heat a little with an " IM " day. Warmup with a reverse 200 IM (med. effort)+ 4 wall-ups.Then a 200 IM followed by 4 wall ups. We will then KICK a 400 IM (w/ no board of course),focusing on maximum underwaters off each wall(conclude with 2 minutes of vert kick). Swim a 400 IM race pace,10 seconds rest then into a 100 IM . BREAK 200 frestyle(work the underwaters) Drill a 200 IM , followed by a reverse 400 IM(80% effort). Cool down with a 300 choice.

BEAR SWIMMING Workout 011613

Stretching,core strengthening,balance work,bands. Welcome back everyone, we are looking forward to a great year! Todays Warmup will be longer than usual,and our main set will be light. We also have lots of fun in store for the swimmers today. Warmup: 300 choice,200 pull(long axis),200 kick. Drill set : Balance drills- 8 x 50 Backstroke- 3 strokes right arm, 3 strokes left arm, 1 stroke. Same with freestyle ,then repeat. Main Set: Coach Graeme has something in mind and we will fill you in on the details on deck. A Fun Set ... (also to be announced), Warm down 300 yards.

Practice will resume on Wednesday, January 16th

Hello Bear Swimmers and Parents, Hope everyone enjoyed their winter break.Over the break us Coaches have been fortunate enough to attend the Pac Swim Coaches Clinic ,finish up all end of year business and recert as needed. We are looking forward to a great 2013 and carrying on the tradition of Swimming excellence at Bear. Happy New year and see you on Deck Wednesday !