BEAR SWIMMING Workout 053013

Stretching,light dryland. Aquatic Warmup 222 - 200 swim ,200 pull,200 kick. 4 x 50 free(sprint), 6 x 100 IM(pace work),8 x 50 stroke IM order(sprint),2 x 100 short axis drill(perfect technique). 6 x 25 Free (all out) with 3 dry leaps after each 25. 2 sets of 6 wallups.2 minutes of vert kick then,300 Warm down.

BEAR SWIMMING Workout 052913

Stretching, Light Dryland and Core Strengthening. 3,2,1 Warmup : 300 swim choice (long) ,200 pull,100 kick . 4 x 75 -50 drill,25 swim all in IM order. 2 sets of 4 x 125- 1st set all IM order,2nd set Freestyle: start with - 50 fly sprint + back,breast ,free, then into 25 fly, 50 back sprint,then breast,free...... ect. Free set -just rotate sprint 50 through the order. Kick Set : 500 ( varying speed with the burst,build,easy,fast pattern 5 times through). Sprint Set : 10 x 50 Freestyle from blocks on tight interval - 3 wallups or 3 pushups after each sprint. 300 Hypoxic set (5,7,9,11) breathing pattern for first 200,underwater "skimmers" for last 4 laps. 200 warm down

BEAR SWIMMING Workout 052313

Light Stretching, Then into a 200 "long" free warmup.We are going back to basics with some drills.....4 x 150 to be exact(each 150 all stroke with 3 drill variations) IM order 150 Butterfly,150 Back ,ect...Kick set : 400 -100 10 kick underwater off walls(flutter or dolphin on back),2nd 100 flutter on back,(last 50 with one arm up vertically).3rd 100 Breastroke kick 1st and last 25 Heels to hands. 4th 100 Flutter on side 50 on each side.Main Set : 8 x 100 All Free 2 groups of 4 (descending within each group). Hypoxic set : TBA 200 yards. 300 Warm down.

BEAR SWIMMING Workout 052213

Light Stretching, 3,2,1 Warmup -300 swim choice,200 Pull,100 kick. 8 x 125 - 100 free +25 fly,100free plus 25 Back,....... ect,twice through order. 4 x 200 First 200 IM,Second long axis drill free ,3rd 200 Kick on back,4th 200 free for time. 1 x 300 pull, 4 x 50 sprint from the deck or block-all free. 300 Short ax8is drill,300 warm down.

BEAR SWIMMING Workout 052013

Stretching,Dryland,Core strengthening . Warm up : 3,2,2 - 300 Swim , 200 pull , 200 Kick Drill set : 2 x 50 dead arm drill (breathing on opposite side of stroke arm). Sprint Set : 10 x 50 - 5 x freestyle(descend 1-2 seconds per 50) 5 x Butterfly(maintain fast pace). Fun set : 2 x 25 Skimmers( dolphin kick in a streamline close to the bottom). Fun set continued : 6 x 75 IM order(rotating through). Burst,Build,medium. Main set: 8 x 100 (alternating free,IM for 1st 4) , Last 4 IM order...100 Fly,100 back ..... Hypoxic set: Breath control 200 -breathing pattern 5,7,9,11 by 50. Strength set: 6 x 25 climb out after each 25 and do 6 pushups,or 6 dips/wallups,or 3 dry leaps Warm down 300 choice... TEAM MOVIE NIGHT - FRIDAY @ 7:30 Light Potluck , Parents too !

BEAR SWIMMING Workout 051613

Stretching,Light dryland ,med ball,bands. Aquatic Warmup : 3,2,1 300 swim choice,200 Kick,100 pull. 4 x 4 - 4 x 100 freestyle(#1 for time,#2 underwater flipturns,#3 sprint flag to flag,#4 (4 strokes head up- 4 strokes head down),4 x 75 IM (less free) middle lap srint-1st and last medium. 4 x 25Freestyle with 5 second rest interval.4 x 100 Kick- quadrant kicking 1st 100 ,Breastroke kick with sculling arms on #2,Dolphin on back for #3,and # 4 is 25 piston kick,25 underwater running,25 overkick,last 25 choice kick.4 Wall ups to 90 degree arm position or better. Hypoxic set : 200 free breathing pattern-5,7,9,11 by 50's. 6 x Deepwater 50,s - freestyle ,working the walls.200 short axis drill. 300 warm down . 2,400 yards Bear welcomes New and returning swimmers !! Great to have you.

BEAR SWIMMING Workout 051513

Stretching, light dryland and core strengthening. Aquatic warmup: 4 x 75 - Reverse IM order :Drill, Kick, Swim. 2 x 100 Kick (First Lap maximum underwater dolphin,second lap Dolphin on right side,3rd lap dolphin on left side,4th lap Breaststroke.) 2 x 100 free on 1:45,2 x 200 IM on 10 seconds rest,1 x 300 free (100 med swim,100 3 stroke ,6 kick drill,100 max effort). 400 IM -maintaining a low stroke count !!. 200 Dolphin kick on back,100 underwater. 10 x 50 sprints to be called out, 200 warm down. ****************** Movie Night - Friday May 24th 7:30-10:00 pm - potluck style **********************

BEAR SWIMMING Workout 051313

Stretching,Light dryland,Stroke facts. Warmup : 200 freestyle-long or catch up. 12 x 50 : IM order 5 second rest interval (Drill fly,Kick dolphin on back,Swim Fly),(Drill Back,Kick on back,Swim Backstroke),(Drill Breast,Kick Breast,Swim Breaststroke),(Drill free, flutter kick on back,Swim Freestyle). 12 - 75's on 10 second rest interval : 3 fly,2 fly with one back,1 fly with 2 backstroke. Then rotate to Backstroke- 3 back , 2 backstroke with 1 Breastroke,1 Backstroke with 2 Breastroke....... ect. 500 Kick for time. Balance drills- 2 x 50 backstroke balancing cup of water on head.2 x 50 dead arm drill breathing on opposite side only. 2 x 50 Sargeant drill backstroke, 1 x 50 - 6 kick switch drill on back. 3 sets of 5 wallups, One arm board pull ups 2 sets of 4 with each arm. 200 warm down. Welcome New and returning swimmers !!!!!

BEAR SWIMMING Workout 050913

Stretching, Swim facts q&a , Dryland with an emphasis on core strengthening. Aquatic warmup : 3,2,2 300 Swim choice, 200 pull,200 kick. Sprint set with an added component: 4 x 50 free with 10 pushups after each sprint.4 x 50 Butterfly with 3 wall ups after each sprint. 4 x 50 Back with 3 dry leaps of faith after each sprint. 600 yard kick set(150 of each stroke - kick). Hypoxic set :200 yards, breathing pattern 5,7,9,11 strokes by 50 yds. 6 x 75 burst, build, sprint. 4 x 4 one arm board pull ups.2:00 Vertical kick with arms straight up . 200 warm down.

BEAR SWIMMING Workout 050813

Stretching and light dryland. Planks,squats,crunches and other core strengthening excecises. Aquatic Warmup : 200 non free. Main set : Part 2 of our May LQS . 6012 strokes(approximately 300 laps for Junior /Seniors,Approximately 200 laps for Gold group ! 600 kick,400 drill -100 each stroke,300 warm down.

BEAR SWIMMING Workout 050613 Part 1

Stretching,Light dryland excercises. Aquatic Warmup 150 choice(non -free).Main set: LQS Swim-6,012 strokes to celebrate over 6,000 views of our Bear Swim blog ! This endurance swim will be approximately 300 Laps for the Junior / Seniors and approximately 200 Laps by the Blue/Gold group. This effort will take 2 practices to complete ! As many of you already know we do a Long Quality Swim once a month, it allows me to monitor improvement in endurance and stamina. Thank you

BEAR SWIMMING Workout 050213

Stretching,Light dryland training and core strengthening. Warmup : 12 x 25 Variables- Reverse IM order 4 groups of 3 .#1 build,#2 burst,#3 sprint. Kick set 600 Free alternating 50 fast, 50 easy-if using fins add 200 yards. MAIN SET : 10 x 100 on the 2:00 interval. Gold group : 10 x 100 on the 2:30 . Short Axis drill set 200 yards. 300 warm down

BEAR SWIMMING Workout 050113 "Dryland Wednesday"

Stretching and core strengthening, Stationary bike. We will start off with a run and progress into a game of Ultimate frisbee .Pool time will be available at end of practice. Looking forward to a fun workout !