BEAR SWIMMING Workout 082913

Stretching and light dryland. 221 warmup : 200 choice swim, 200 pull,100 kick. We are going to perform test sets/time trials in preparation for our upcoming meet on Sept. 22nd in San Ramon. Blues/Cubs : 25's, 50,s and 100's. Gold level and Junior / Seniors : 50's,100's,200's and yes the 400 IM and 500 free.We will cover as many as possible tonight and continue on Monday. Please notify Coach Pat if you are able to participate in the upcoming meet. Starts and turns,200 Warm down.

BEAR SWIMMING Workout 082813

Stretching and light dryland activities. 321 Warmup; 300 swim choice, 200 pull,100 kick. 6 x 50 kick on the 1:00, 8 x 25 kick on the 30. 8 x 50 from a diving start ( alternating free and fly). 500 freestyle . Starts and turns, Bands and chutes ..... 300 warm down.

BEAR SWIMMING Workout 082613

Light stretching and Dryland. Warmup 322: 300 Swim (choice) ,200 Pull,200 Kick. 20 x 50 - 5 0f each stroke swam in this pattern- Sprint,build,easy drill,minimum breathing,sprint.... all on a tight interval (5 to 10 seconds rest). Last 5 are best time all out sprints - IM order plus you're favorite stroke at the end. 600 kick (first 100 includes 12 underwater dolphin kicks off each wall) + 400 IM kick + 100 of "Skimmers" (dolphin kick with streamline 6 inches from bottom the WHOLE way). 400 skids-swim,kick,drill,swim reverse IM order. Strength set: 8 x 25 all out freestyle with 3 pushups on deck on the 1:30 (including in and out of pool plus pushups). Starts and turns - if time allows. 200-300 warm down. " New schedule starts us at 5:30 pm to 7:00 pm "

BEAR SWIMMING Workout 082213

Stretching and light dryland. 321 Warmup : 300 swim (choice) ,200 pull, 100 kick . 50 Fly "Over and Under": 3 fast strokes of fly(kicking included) ,then dive into 6 dolphin kicks under water(in a streamline position),pop back up into 3 more fast fly strokes.....repeat for 2 laps. 300 KDS RIMO , 4 x 75 Flutter kick (Fast,Medium,Fast).12 x 50 from a diving start (racing in pairs). 4 x 50 fly with 3 pushups after each 50-tight interval. Starts- building on yesterdays theme. 3 x 200 (free,IM,free). 200 hypoxic, 300 warm down.

BEAR SWIMMING Workout 082113

Light stretching and dryland exercises-core strengthening. Warmup : 222 : 200 swim,200 pull , 200 kick. 12 x 50 : 6 pairs of 2 every odd # is from a diving start,Odds are freestyle,evens are alternating pairs of Fly and Breast with a strength componant ( 3 wallups). 12 x 50 kick (1/2 lap easy,1/2 lap sprint). Drill set : 50 piston kick sculling arms,50 underwater . 4 x 100 free on a tight interval. 10 minutes of practicing starts-beginning with burst jumps off the blocks. 200 warm down. 2500 yds.

BEAR SWIMMING Workout 081913

Welcome back Bear swimmers and Fall rec swimmers ! Light stretching and dryland prior to getting in the water. Standard warmup : 3 2 1 ; 300 swim choice, 200 pull, 100 kick. Drill set : 4 x 150 - 1st one will be all butterfly (50yd.s right arm , left arm,2 arm,50 body dolphin-arms by side,3rd 50 2 strokes right arm,2 strokes left arm,2 strokes.)Second 150 is all Back(50 right arm,50 left arm,50 3 stroke 6 kick on side drill). Third 150 is all breast , 50 breast stroke with flutter kick,50 breast stroke with dolphin kick, 50 breaststroke 2 kick per cycle. Last 150 is free- 50 free hybrid with dolphin kick,50 fist free,50 heads up free. 4 x 50 fast flutter kick on a short interval. Confusing 500 ; 75 medium free,100 sprint free,75 easy free,100 fast fly,75 easy free,75 sprint freestyle. No stopping during this 500. 200 hypoxic-3,5,7,9, by 50 breathing pattern. 200 warm down.