BEAR SWIMMING Workout 093013

Stretching and Dryland core strengthening excercises. 321 Warmup. 8 x 50 Stroke down, free on the return lap(stroke = IM order). 4 x 200 - 200 IM,200 free,200 IM drill,200 freestyle drill.4 x 75 kick alternating 75's by Dolphin and flutter. 9 x 25 freestyle: 1st is one breathe per stroke,2nd lap one breath per 2 strokes ect ...... 4 x 50 free from a deepwater start. 4 x 50 fly from the deck with 5 pushups in between(on a tight interval). 300 warm down. Note: Meet in early november, Bike ride mid - october.

BEAR SWIMMING Workout 092613

Stretching and light dryland activities. Warmup : 222 200 swim, 200 pull,200 kick. 1000 IM for seniors.400 IM for everyone else. The rest of the workout will be Freestyle based. 3 x 100 free (middle 100 fist free). 4 x 75 (heads up on middle 25). 5 x 50 (odds sprint-evens drill). 6 x 25 (get out and do 5 pushups or wallups after each 25).200 Hypoxic swim free 5,7,9,11 breathe pattern. 300 Free catchup warm down.

BEAR SWIMMING Workout 092513

Stretching and light dryland. Aquatic warmup : 222 - 200 swim choice,200 pull,200 kick. IM Wednesday- 4 x 100 Kick (burst,build,easy,fast) stroke order 100 dolphin,100 Flutter on back,100 breast,100 flutter on side. 4 x 100 IM "bookended" Reverse im + normal IM twice. 2 x 400 IM 1st one swim, second one all drill. 4 x 200 IM -first one fast, second one easy. 100 IM broken- hypoxic with 5 seconds rest allowed at each wall. 300 freestyle warm down.

BEAR SWIMMING Workout 092313

Stretching, and light dryland excercises. 321 - 300 swim,200 pull,100 kick. Those of you who received DQ slips at this weekends meet will be swimming their races with all corrections made. There will be a light workout for everyone else including Drills,Kick sets and Chutes,Chains and bands.PB ribbons will be distributed to all meet swimmers. Light refreshments will be served at the end of practice as well. Thank you

BEAR SWIMMING Workout 091913

Stretching and light dryland. Warmup 322- 300 swim choice, 200 pull free,200 kick. 500 for time freestyle. 20 x 50's off the blocks -Racing starts and perfect turns. 300 Kick 6 x 50 easy/fast,fast/easy. 200 IM . 100 IM fist swimming. 25 v sit scull,25 piston kick with sculling arms. 8 x 25 hypoxic. Racing starts and cool down 300.

BEAR SWIMMING Workout 091813

Stretching and light dryland excercises. Aquatic Warmup: 321- 300 swim,200 pull, 100 kick. Opening Swim 500 for time, 200 for Blue/Gold groups. 20 fast 50's - Coaches call the stroke.Starts and turns ( especially important for those attending the meet this weekend). 6 x 75 kick (Stroke,free,stroke).12 x 25 with a strength componant(3 wall ups or 3 pushups) in between each 25-tight 45 second interval. Hypoxic 200, 300 warm down. Individual attention will be given to swimmers needing it. Please have your own goggles for the workout. Meet is located at Dougherty Valley High School 10550 albion rd. San Ramon Be there at 7:30 am SUNDAY. I will be passing out a sign up sheet for pre -orders of BEAR Swimming T -shirts. NOTE: The meet may be opening on Thursday for the first 100 swimmers who act fast-if you are interested in swimming the meet let Coach Pat know. Thank you

BEAR SWIMMING Workout 091613

Stretching and light dryland. Warmup : 222 200 swim, 200 pull, 200 kick. 6 x 50 (working on explosive starts and efficient turns). 4 x 125 Stroke kick-no board. 4 x 100 IM's on a tight interval. 500 for time. Drill set : Long axis drills 2 x 200. Starts and Turns. 300 warm down.

BEAR SWIMMING Workout 091213

Stretching and light dryland core strengthening. Warmup: 321 - 300 swim, 200 pull,100 kick. Turn Clinic . Drill set : 8 x 50 (alternating short axis drills with long axis drills). 6 x 100 Kick (Left side,front,right side ... twice). Sprint set with a strength component; 6 x 50 free ( 2 groups of 3 neg. split each ). 3 x 100 IM (middle IM is fist swimming). 2 x 100 hypoxic free. 300 warm down . 2,700 yds.

BEAR SWIMMING Workout 091113

Stretching and light dryland core strengthening. Warmup 222: 200 swim,200 pull, 200 kick. 20 x 25 Speed work every 5th is sprint kick-no board (4 x 5 stroke order).Starts and turns. 6 x 100 swim freestyle on 1:45 interval. 4 x 150 Kick (free,stroke,free by 50). Drill set - 4 x 50 hypoxic. 300 long axis drill. 200 short axis drill. 300 warm down.

BEAR SWIMMING Workout 090913

Stretching and light dryland conditioning.321 warmup , Then we will get into our monthly LQS (Long Quality Swim) -25 minutes freestyle Junior/Seniors(looking for a mile or better), 15 minutes Blue/Gold groups(going for a half mile). Starts and turns. 4 x 100 (alternating IM and free-IM"s fast) 4 x 75 Dolphin kick (one 75 per quadrant,arms by side eyes down on side and front kicking). 2 x 100 long axis drill. 6 x 50 from a diving start.Hypoxic set 3,5,7,9. 300 warm down.

BEAR SWIMMING Workout 090513

Light Stretching and dryland. Warmup 321 : 300 swim, 200 pull, 100 kick . 100 fly for time. 20 x 50's from a dive w/ tight interval. 4x 100 stroke kick -no board. 300 kds rimo. 2 x 400 (one free, one IM) . Starts and turns. 300 hypoxic,200 warm down.

BEAR SWIMMING Workout 090413

Stretching and light dryland.Warmup 222(200 swim,200 pull,200 kick). 8 x 100 -odds stroke,evens freestyle (order:burst,build,easy,fast). 8 x 75 kick set:( Fly,Back,Breast)+ (Back,Breast,Free)+ (Breast,Free,Fly) x 2 . Drill Set : Short Axis drills 2 x 100. Long axis drills 2 x 100. Strength set.....TBA, Hypoxic set 200 yds. Fun set x 200 yds. 300 cool down. 3,100 yards.