Dyland / Cross training 1st Wednesday of each month

We will be conducting "Dryland Wednesday" once a month(April 4th we begin). Running, Ultimate frisbee,Soccer,and general conditioning will be the focus.Please dress appropriately. Thank you, Pat Malaga

BEAR SWIMMING Workout 032813

Light stretching. We will work on a little long course training today. Start with 2 x 200 reverse IM's at medium pace, then 2 x 400 (1 free and 1 IM) at faster pace,then 1 x 800 freestyle with a negative split.We will then move into 1 x 400 drill in IM order by 100's.then 1 x 200 warm down. We are starting to train for Long Course meets coming up.

BEAR SWIMMING Workout 032713

Stretching, Dryland, Core strengthening,balance work. Warmup 2/2/2 : 200 swim,200 pull,200 kick. Aloha set : 4 x 50 #1 (freestyle) sighting open water style every 6 strokes,#2 Island style heads up freestyle. #3 Underwater at the bottom(any stroke,or combo.). # 4 Heads up Island sculling(arms out front). 10 x 25 no breathers. IM sandwiches :100 IM, 100 free,100 IM x 3 . 2 x 200 kick set - 12 kick,10 kick,8 kick,6 kick x 50 (underwater dolphin kicks). 150 backstroke pull. 300 warmdown.

BEAR SWIMMING Workout 032513

Dryland, Stretching.3,2,1 Warmup- 300 Swim, 200 pull, 100 kick. Pyramid set : 100 free,200 IM,300 free,400 IM,300 free drill 3 stroke ,6 kick.200 IM drill,100 freestyle with zipper drill. 600 kick-150 of each stroke. 2 x 150 free with underwater flips,300 BC(5,7,9,11). 300 warm down.....

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Stretching, Dryland,Core strengthening. 200 choice swim. 4 x 200 IM - odds drill , evens swim. 5 x 100 free descend 1-3 then # 4 easy,#5 fast. 6 x 100 Kick - fins optional. 8 x 25 sprint to be called out. 200 breath control ,pattern 3,5,7,9, x 50. 300 warm down .

BEAR SWIMMING Workout 032013

Light stretching,and balance work. 3,2,1 Aquatic warmup; 300 swim,200 pull,100 kick. 4x 100 drills(odds short axis,evens long axis) 3 stroke,6 kick on side for long axis,separation drill breaststroke for short.20 x 50 evens freestyle(fast interval),odds IM order. 500 kick - mixed . 300 pull freestyle.50 V sit scull,50 rotation drill with arms crossed at chest. 200 warm down.

BEAR SWIMMING Workout 031813

Dryland,Stretching,Core Strengthening. 2,2,2 ; 200 Swim,200 pull,200 kick. 3x (3 x 100 )Each set descend 1-3. 2x(2x100 kick) descend 1-2. 4 x 50 sprint kicks. 6 x 75 IM Order;Fly, Back, Breast.......Back,Breast,Free...........Breast ,Free, Fly..... and so on. 200 Breathe control-5,7,9,11 x 50. 50 Overkick,50 Piston Kick w/ Sculling arms,50 V sit scull. 4 x 150 Freestyle with underwater flip turns. 300 warm down.

BEAR SWIMMING Workout 031413

Stretching and light dryland. 3,2,1 warmup, 10 x 100 alternating free and IM. 5 x 50 sprint free. 10 x 25 sprint -hypoxic. 600 kick-150 each stroke.300 warmdown.Have a great evening.

BEAR SWIMMING Workout 031313

Dryland, Stretching and core strengthening. Warmup : 1,2,3 One hundred swim,200 pull,300 kick. Main set : LQS: Long Quality Swim (20 minutes for maximum yardage). Drill Set : 4 x 100 long axis drills, 4 x 100 short axis drills. 200 breathe control freestyle. 300 warm down.

BEAR SWIMMING Workout 031113

Stretching, Dryland core strengthening, then aquatic warmup of 3,2,2 - 300 Swim, 200 pull,200 kick. We are then going to rehearse perfect starts and turns as needed for competition. Individual meet video review,while teammates are practicing.Drill set : 200 dead arm rotation drill,200 3 stroke ,6 kick backstroke,200 breaststroke drill with the odds being kick only on back. 6 x 50 free on the 1:00. 6 x 75 on the 1:30. 200 IM,300 KDS- RIMO. 200 warm down. Great Swims this weekend at the Pentathalon !

BEAR SWIMMING Workout 030613

Stretch and dryland, Warmup : 3,2,1: 300 swim choice , 200 pull, 100 kick. Starts and Turns.... numbers to be announced. balance drills ; 2 x 100 long axis. Sprint 50's x 20.Order to be announced-more than likely will be a reverse IM order. 2 x 150 free with underwater flip turns.2 x 50 Piston kick,sculling arms down,flutter kick with sculling arms coming back. 4 x 100 IM on descending order,3 x 100 Freestyle descending.300 warm down .

BEAR SWIMMING Workout 030413

Stretching,light dryland. Aquatic Warmup : 200 swim freestyle,200 pull,200 Kick -no board. 4 x 100 freestyle on a tight interval. We are going to swim our Pentathalon events for time... Starts and Turns : 1/2 laps , 4 x of each stroke. 600 kick.200 hypoxic set with bi - lateral breathing. 300 warm down. MEET INFORMATION : Montclair Pentathalon, This Saturday March 9th at the El Cerrito Pool on Moeser lane. Please arrive at 7:45am for warmup. Bears are looking forward to a great meet !