BEAR SWIMMING Workout 062713

Stretching, Light dryland core strengthening. 321- 300 Swim, 200 Pull,100 kick. 100 backstroke with one arm out front sculling,100 free 6 kick switch shark fin drill. 200 IM Fist swimming. 3 x( 100 free,100 IM, 50 Kick on back). Hypoxic set : 300 free (breathing at 5,7,9,11). Strength set : 6 x 25 with 4 wallups after each 25. 4 timed 50's.300 warm down. 2800 yards Nice little turnout at this mornings Long Course practice ! See you on deck.

BEAR SWIMMING Workout 062613

Stretching and light core work. Aquatic warmup 222: 2oo swim,200 pull, 200 kick. 4 x 100 drill IMO. 16 x 50 -4(Burst,build,easy,fast). 200 IM,150 free,100 Kick on side,50 underwater running on bottom. 25 v sit scull, 25 scull on front. Strength set: 4 x 50 with 5 push ups in between.50 breaststroke with dolphin kick,200 hypoxic(3,5,7,9). 200 warm down.

BEAR SWIMMING Workout 062413

Warmup : 3,2,1 : 300 Swim choice - long,200 Pull,100 Kick. Main set- Pyramid 100 Freestyle,200 IM,300 free(sprint every 4th lap),400 Individual Medley. 2:00 minute rest at top of pyramid.400 IM kick,300 Freestyle long axis drill(3 stroke ,6 kick).200 IM drill. 100 free (heads up). 200 Kick alternating sides by 25. 300 Warm down. 2800 yards

BEAR SWIMMING Workout 062013

Light Stretch today. Warmup: 300 Swim long and easy. Kick Set : 12 x 50 kick -Alternating Dolphin and Flutter- on tight intervals to be announced. Sprint Set : 6 x 50 Freestyle on the 45 to 1:00 depending on group. Strength Set : 6 x 50 (Back,Breast,Free x2)with 3 wallups after each 50. Distance Set : 400 free (check stroke count at beginning and end), 400 IM (drill optional as needed).Drill Set : 2 x 100 -3 stroke ,6 kick (one 100 Back,one 100 Free).Cool down 300 choice. 2500 yds.

Long Course Practice Tommorow

Long course practice 9 to 10:00 Thursday AM. Late start because I have an 8 am dentist appt. Sorry. See you in the AM.

BEAR SWIMMING Workout 061913

Warmup : 300 long- 100 free plus 50 Kick(no board) twice. 4 x 50 Pull set : at least one 50 is on back.Main Set : 12 x 50 freestyle : 4 x 3 (descend 1 thru 3)Timed. 4 x 50 kick - variables.Short Axis drill set : 4 x 50. 10 x 25 with 3 pushups in between each 25. 4 x 25 sculling -#1 on front arms in front,#2 on back arms by side,#3 V-sit scull,#4 piston kick with sculling arms.4 x 100 IM on a tight interval. Hypoxic pull set 200 free(5,7,9,11 pattern). 200 warm down . 2650 yards Note to swimmers : Please be courteous to new swimmers and circle swim with no less than 5 second intervals between pushoffs ! Thank you and I look forward to seeing you at the Pool.

BEAR SWIMMING Workout 061713

Warmup : 3,2,1 300 Swim, 200 Pull, 100 Kick 4 x ( 3 x 100 freestyle descend 1-3 then 75 stroke kick(first 75 fly,2nd back,3rd breast),125 long axis drill) 3 x 200 IM , 400 Kick - no board. 150 free with underwater flips, 200 hypoxic,300 warm down.

BEAR SWIMMING Workout 061313

Stretching,core strengthening through dryland excercises. Aquatic Warmup: 222 - two hundred swim,200 pull, 200 kick. 20 x 50 ( 4 sets of 5 x 50 -descend 1 thru 3 then 1 50 easy,one fifty fast)done in IM order:first 5 Butterfly,second 5 Backstroke. 300 KDS RIMO. 300 Kick with fins. 200 Hypoxic,300 warmdown. 2700 yards Welcome back Diego and Natalie ! Nice to see full groups in the water.

BEAR SWIMMING Workout 061213

Team Stretching, Light Dryland and Core Strengthening. Aquatic Warmup : 3,2,1 -300 swim,200 pull,100 kick. 6 x 75 (free , stroke,free) on a tight interval.4 x 100 IM descend 1-3 and hold fast for the 4th. 2 x 200 (one free,one back) work on maximum underwater on backstroke and no breathing going in and out of walls on freestyle. 1 x 400 IM for time (all out).2 x 100 long axis drills(3 stroke ,6 kick). 300 hypoxic (5,7,9,11). 400 Kick ,300 warm down.

BEAR SWIMMING Workout 061013

Stretching,Light dryland and Core strengthening. Warm up : 200 swim choice. 4 x 125 Bubble IMs sprint the double stroke. 50 fly sprint,25 back,25,br,25 free. 6 x 100 on the 1:45- descend 1-3 twice. 400 Kick IMO. 2 x 50 underwater skimmers(dolphin kick in streamline position skimming bottom of pool). 2 x 100 Long axis drills 3 stroke ,6 kick (one hundred Free,100 backstroke). 6 kick switch backstroke drill by 100. 6 x 50 free . 300 warm down .

BEAR SWIMMING Workout 060613

Stretching,light core work today. Aquatic warmup : 222- 200 Swim, 200 pull, 200 kick. LQS (Long Quality Swim) for Junior /Seniors 1 Mile for time(72 Laps). Cubs 1/4 mile, Blues 1/2 mile, Gold group 3/4 mile. Kick set: 4 x 50 underwater kick-IMO . Balance drill backstroke for all 100 Back(with cup on forehead). 2 x 100 Dead arm drill,2 x 100 3stroke ,6 kick back drill. 300 Hypoxic tba. 200 warm down

BEAR SWIMMING Workout 060513

Complete Stretch session,Core strengthening. DRYLAND WEDNESDAY ! We will run the Campus-please dress appropriately and have proper fitting running shoes. Junior / Seniors 3 laps , Cub and Blue/Gold groups 2 laps. We will then play a "dry" sport for the remainder of the time. It is "National Running Day" !

BEAR SWIMMING Workout 06313

Stretching and light dryland core strengthening. Warmup 300 KDS rimo.4 x 50 IMO ,6 x 100 free, 4 x 200 IM,Free,Short axis drill,Backstroke rotation drill. 300 Hypoxic, 50 Tarzan freestyle,300 warm down.Intervals to be announced at practice. Note: DRYLAND WEDNESDAY THIS WEEK- PLEASE BE PREPARED WITH RUNNING SHOES. Thank you