Welcome to the Bear Swimming Blogspot.Here Head Coach Pat Malaga posts workouts and upcoming events. For more information please visit www.bearswimming.org
Bear Home Meer
Thursday, July 25, 2013
BEAR RIDE July 27th ,2013
Calling all Bears - Bike ride this Sunday at 9 am. Departing from the usual spot and touring Tilden park and many of its attractions. We should arrive back between 5:30 and 7:00pm depending on route and enthusiasm. Come join the fun and experience the wildlife firsthand ! Please bring Swimsuit,Money for lunch , entry to Lake Anza,train ride ? ,ect....,a water bottle and you're bicycle(we have bikes if needed),sunscreen is recommended as well. Thanks, See you Sunday ! P.S. AFTER TONIGHT - POOL WILL BE CLOSED UNTIL AUGUST 19th. We will have some fun activities during the down time.
BEAR SWIMMING Workout 072513
Stretching and light dryland. 3,2,1 - 300 Swim, 200 pull,100 kick. 400 IM Kick . Match races, relays- 50's and 100's. Drill Set : 200 hybrid IM. Skimmers 4 x 25. 12 x 25 sprints with a strength component-either 5 wallups or 5 pushups with PROPER technique.200 warm down. NOTE : POOL WILL BE CLOSED FOR MAINTENANCE UNTIL AUG. 19th. We will hold several " Dryland activities " during this down time. Dates and Times to be announced. Thank you
Wednesday, July 24, 2013
BEAR SWIMMING Workout 072413
Stretching and light dryland .Warmup 2 x 200 - 200 choice,200 pull freestyle. 2 x 200 - #1) 50 free,100 kick,50 free #2)50 fly,100 dolphin kick,50 fly. 4 x 75 - 25 fly + 50 free. 2 x 1:00 Vertical kicking. 4 x 75 - 25 tarzan followed by fast free 50. 100 Dead Arm drill,breathing on opposite side. 4 x 100 - IM Drill odds,Free drill evens. 6 x 50 - #1) 25 underwater plus 25 easy,#2) 50 fly, #3) 50 scull. 200 warm down . 2400 Yards
Monday, July 22, 2013
BEAR SWIMMING Workout 072213
Stretching and light dryland. 123 warmup : 100 kick , 200 swim,300 kds rimo. 4 x 50 on the 1:oo . Main set : 4 x 200(with bookended IM's) - 200 free then 10 second rest interval, 200 reverse IM then 5 seconds rest.200 IM with 10 seconds rest afterwards,into a 200 free with the middle 100 sprint.1 x 100 Flutter kick medium pace,50 kick fast,repeat with dolphin kick,then with breaststroke kick (450 yards).200 - 3 stroke 6 kick backstroke. 200 - "hypoxic" breathing every (3,5,7,9) by 50. 50yd overkick freestyle,50 piston kick,sculling arms.200 cool down.2750 yard total.
Thursday, July 18, 2013
BEAR SWIMMING Workout 071813
Strethcing and light dryland. Aquatic Warmup : 2,2,2 200 swim choice,200 Pull, 200 kick. Sprint 12 x 50 with a strength component- 3 wallups on the first 6 and 3 pushups after sprints 7 thru 12. Kick set : Social kick with fins allowed 600 yards. Drill Set: 3 stroke 6 kick Freestyle x 200,3 stroke 6 kick Backstroke for 200. IM set : 2 x 100 IM first drill,second swim. 6 x 100 Free relays/6 x 50 relays for blues and cubs. 200 Hypoxic swim - minimizing breathing(3,5,7,9 x 50 ) . 200 warm down.
Wednesday, July 17, 2013
BEAR SWIMMING Workout 071713
Short Stretching , Warmup 321: 300 Swim,200 Pull, 100 Kick. Main Set : LQS -Long Quality Swim (Junior/Seniors Davis mile;11 laps to 1 lap alternating free and IM order). Blues and Cubs 20 minutes and 15 minutes respectively. Super Kick set: 4 x 150 (25 fast,25 easy) choice of flutter or dolphin or combination. Drill set: 4 x 50 dead arm drill. 6 x 25 Sprint free . 200 Hypoxic set (3,5,7,9). 200 warm down. 2000-3000 plus yards depending on LQS yardage.
Monday, July 15, 2013
BEAR SWIMMING Workout 071513
Stretching and light dryland. 4 x 100 Free: Swim 25,front scull 25,swim 25 ,then streamline kick on your back for 25. Drill set : 6 x 50 Moderate pace freestyle(50 Left arm,50 right arm,and 50 with high elbow catch,fingertip down) repeat twice. Main Set : 4 x 75 free ,1 x 50 easy free,4 x 50 Kick sprints with boards, then into 2 x 200 IM's.100 easy.4 x 100 Free pull set.4 x 50 dolphin kick on back in streamline position. All intervals to be announced. 200 Hypoxic,300 warm down.
Thursday, July 11, 2013
BEAR SWIMMING Workout 071113
Stretching and Light Dryland. Aquatic Warmup 3,2,1 - 300 Swim (choice),200 Pull, 100 Kick. 400 Kick : 200 on back,200 on front or side. 4 x 50 Freestyle on 1:00, 2 x 100 Freestyle 0n 2:00,1 x 400 IM tba. Drill Set : 2 x 50 Backstroke -buddy push(working on connectivity). Short Axis drill set : 4 x 50 alternating Breast and Fly drills.Strength set : 6 x 25 SPRINT FREE - odds 4 wallups,evens 4 pushups.Hypoxic set 300 (3,5,7,9,7,5)by 50. 300 warmdow. 2850 yards
Wednesday, July 10, 2013
BEAR SWIMMING Workout 071013
Stretching and Light Dryland. Warmup Set : 300(4 x 75 rimo), 200 Kick on side(alternating sides by 25-eyes on bottom). 200 pull Freestyle(early vertical forearm)+(fingers pointing to the bottom throughout the stroke). 4 x 50 sprint free, 4 x 100 IM,4 x 150 Kick :odds flutter,evens dolphin(on side or back-no board). 4 x 200 (kdsk order x 50 (IM stroke order). 4 x 50 overkick free(huge kick !!),4 x 25 Sharkfin -6 kick switch freestyle drill. 200 Hypoxic(5,7,9,11). two minutes vertical kicking(30 seconds easy,30 seconds hard). 200 warm down.
Monday, July 8, 2013
BEAR SWIMMING Workout 070813
Stretching and light dryland. Blue/gold workout: 321-300 swim choice,200 pull,100 kick. 300 KDS RIMO.16 x 25's freestyle.100 quadrant kick.Deepwater 25's . Piston kick with sculling arms.Tarzan freestyle, Warm down.
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