BEAR SWIMMING Workout 042913

Stretching and light dryland. 222 warmup - 200 swim,200kick,200 pull. 2 x 300 Freestyle broken into 75's ( medium,med. fast,fast). 3 x 200 Kick (50 easy,50 build,50 dolphin and 50 breast). 200 long axis drill set (free or back).6 x 100 Butterfly alternating drill ,stroke by 100. 50 scull,50 breath control. 25 piston kick with sculling arms.2:00 vert kick both arms straight up out of water. 300 warm down. Good job everyone on the rigorous bike ride !!

BEAR SWIMMING Workout 042513

Stretching,Cords,Dryland..... Aquatic warmup : 3,2,1 - 300 swim,200 pull,100 kick. IM Ladder 100,200,400 on 10 sec rest interval. Freestyle descending ladder 400 free, 200 free, 100 free all on 15 seconds rest. Slingshot races: Outer lanes go first...... Middle lane/lanes try to catch and beat them.10 Slingshot 50's to be announced. 600 Kick (4 x 150 of each stroke). 200 drill -Popov rollover drill. 300 warm down.

BEAR SWIMMING Workout 042413

Team stretching, Meet discussion,light dryland. Aquatic Warmup 4 x 100 -Swim ,Kick,Drill,Swim Freestyle. Kick Set : We are going big today ...... Sprints,Bursts and Builds in a series of 100 Kicks( amount and interval to be disclosed at practice). Relay set : Staggered start -Blue group first off the blocks . Freestyle relays ;to be announced ..... Main Set : 8 x 50 Butterfly with 3 dry leaps in between each 50,followed by 6 x 50 Butterfly-plus 3 dry leaps. Drill set : Short Axis- To be announced(distance and stroke). BC set/ Hypoxic : 200 (5,7,9,11, x 50's). 2 x 150 w/ underwater flips, 1 x 200 3 stroke ,6 kick backstroke,2:00 of vertical kicking then 300 warm down. Bear Bike ride this Sunday at 9 am.

BEAR SWIMMING Workout 042213

Stretching,Light dryland and core work,bands,med balls,balance work as well . Long Course Meet review prior to getting in water. Setting personal goals,discussing how practices are preparing us for competition. Today will be a "Monday funday" with an emphasis on utilizing differant training aids and friendly competition. Chutes,Fins,swim socks,paddles,monofin,tug of war bands are all welcome. We will swim a series of drills using specific apparatus. There will be a lengthy kick set but fins are allowed (5 x 150)middle 50 sprint. There will be light refreshments available after pracice. Bear Bike ride will be April 28th ,departing from the Alvarado gate at 9 am Sunday morning .Please pack a suit and bring sunscreen, a bottle of water and some spending money for lunch and Park access. If we are providing the bike and helmet please let Coach Pat know by Friday evening. Thank you

TERAPIN LONG COURSE MEET April 21 st 2013

The Concord Community Pool is located at 3501 Cowell rd. Concord Ca 94518. Please arrive at 7:45 with a well rested swimmer and light,healthy snacks,sunscreen and Team attire. We are here to support our swimmers and have a great time.Remember that our kids can tell if we are nervous,stresssed or happy. Positivity and Teamwork will help elevate each swimmer to his or her peak performance. Meets aren't for Coaching-this is a time for our swimmers to exhibit skills and techniques learned at practice. Looking forward to another awesome meet ! Go Bears !!

BEAR SWIMMING Workout 041813

Stretching and light dryland. 3 x 2 warmup : 300 swim,200 pull,200 kick with fins. 5 x 100 freestyle descending 1-5. 600 kick with fins(all long axis).Starts and Turns x 12. 4 x 50 with chuteLong axis strokes maximum effort. 2 x 50 KICK with swim socks: flutter kick. 300 warm down. MEET ON SUNDAY in Concord ,please arrive by 7:45.

BEAR SWIMMING Workout 041713

Stretching, Heavy Dryland, Core strengthening. Aquatic Warmup : 3,2,1 - 300 swim, 200 pull,100 kick. MEET Preparation - Starts and Turns,into 12 x 50's race pace. 500 Kick tba. 400 ksds x 100 in IM order. 200 Hypoxic, Starts and turns into 6 x 25's.300 warm down.

BEAR SWIMMING Workout 041513

Stretching and dryland. 300 swim warmup. 13 x 50's descend 1-6, then 7 through 13(tight intervals of 5 seconds). In observation of the Boston tragedy today (26 laps for the 26 miles of the Boston Marathon). 650 Kick (1 lap sprint ,1 lap medium pace) Fins and boards allowed for 350,other 300 with swim socks. Pull 200 free. 1 x 200 IM for time. 300 KDS - RIMO , 300 warm down

BEAR SWIMMING Workout 041113

Stretching and light dryland. Swim 300,pull 200, kick 200 IM order by 50 on back. 12 x 100 ( 3 sets of 4-descending 1-4). Shark fin freestyle drill with 6 kick x 200, 1 x 400 IM. 1 x 200 Free breathe control. 400 Kick long axis on side by 50's.200 hypoxic set tba....., 300 warm down.

BEAR SWIMMING Workout 041013

Stretching and light dryland. 300 KDS Rimo warmup. 4 x 200 alternating freestyle and IM,ten seconds rest in between. 2 x 400(each 400 is comprised of 1 x 200 IM + 100 free then 100 back)10 seconds rest in between.400 Flutter kick. 4 x 100 Hypoxic set. 300 warm down

BEAR SWIMMING Workout 040813

Stretch, Dryland,Core work. 200 swim choice. 2 x (4 x 50)Free descend 1 thru 4. 100 IM,100 free 10 second rest interval.8 minute Kick off(count laps).3x of 75 Stroke ,free,stroke:(fly,free,fly)then (Back,free,back),(breast,free,breast).200 Hypoxic freestyle pull set(breathing every 5,7,9,11th stroke by 50).One 400 freestyle- even laps drill.100 scull using 4 different variations. 300 warm down.

BEAR SWIMMING Workout 040413

We will begin by Stretching for 10 minutes. 3,2,1 Warmup : 300 Swim, 200 Pull, 100 kick. We are going to Swim some of our upcoming Meet events starting with :50 free for time,50 Breast,100 back,100 breast and 200 Free,200 IM and 200 back - all for time with long rest intervals between "events". 300 KDS RIMO,200 Hypoxic (5,7,9,11 x50) and 300 kick down.

BEAR SWIMMING Workout 040613

Stretching,Dryland , Core strengthening, Run 2 miles in 16 minutes or less, Ultimate frisbee, Soccer scrimmage and ball handling drills. This is our 1st Dryland Wednesday.Getting in the pool will be optional at the end of practice.

BEAR WORKOUT 040113

Stretching,Light dryland. Aquatic warmup : 3,2,1 - 3oo Swim Choice,200 pull(long axis),100 Kick. 3 x 150 - 50 butterfly,50 fly drill,50 dolphin kick. #2) 50 backstroke,50 Backstroke drill,50 flutter kick on back. #3) 50 breast ,50 breast drill,50 breaststroke kick on back. 1 minute rest... then into a TIMED MILE. 1 x 50 hypoxic,plus 3 x 25: #1 burst,#2 build,#3 easy 25, Repeat 3 x. 300 kick,200 warm down.