BEAR SWIMMING Workout 012914

Stretching and light drylands weather permitting. Warmup 321- 300 Swim choice, 200 Pull, 100 Kick. Start of Ladder set: 2 x 25 Butterfly on the .30. 4 x 50 Freestyle on 1:00,6 x 100(freestyle) on the 1:45 to 2:00 depending on group. 2 x 400 IM (second 400 drill). 1 x 300 kick,2 x 50 Hypoxic,1 x 25 skimming. 200 warm down. Good yardage tonight.

BEAR SWIMMING Workout 012214

Stretching and light drylands exercises. Warmup 222: 200 Swim -choice,200 pull,200 kick. 6 x 50 drill (Fly,Back,Breast,fly,back,breast)Drills to be announced.Strength set- swimming with fins- 12 x 25 (Blue/Gold group),12 x 50 with climbouts and a strength component in between for Junior/Seniors. - 6 Freestyle, 6 butterfly,on a tight interval. 6 x 50 Sprint kick -dolphin or flutter. 200 Hypoxic, 300 warm down.

BEAR SWIMMING Workout 012114

Stretching and Drylands core strengthening. Warmup 321 - 300 swim choice, 200 pull long axis,100 Kick Dolphin or flutter. 12 x 50 (3 groups of 4-IMO descending within each group). 3 x 200 (Butterfly ,Back, Breast.) Middle 100 is drill, so 50 fly,100 fly drill,50 fly...... 10 seconds rest. 6 x 75 Variable kicks - 2 x dolphin,2 x Flutter, 2 x Breaststroke. 200 Hypoxic (5,7,9,11) ,200 warm down.

BEAR SWIMMING Workout 012114

Stretching and drylands core strengthening. Warmup : 300 Swim- choice. 4 x 125 KDS RIMO 50 Kick ,then 2 laps drill and 1 lap swim freestyle, ect ...... 3 x 100 pull, 4 x 75 variable freestyle (1/2 lap easy,1/2 lap sprint). 2 x 50 free- 3 strokes heads up, 3 strokes head down. 2 x 100 long axis drill( 3 stroke ,6 kick) 1 x 100 free,1 x 100 back. 50 breast with dolphin kick,50 breast with flutter kick,50 breast with sculling arms , then 50 breaststroke. Sprint set: 6 x 50's off the wall/blocks. 4 x 25 underwaters. 200 warm down.

BEAR SWIMMING Workout 011614

Stretching and dryland exercises for core strengthening. Warmup : 300 IM reverse order (swam in this order: Kick,drill,swim) - 300 kds rimo. Kick set: 4 x 100 (25 flutter,50 stroke kick,25 flutter). Drill set : Long axis drill combo x 3 strokes for 200. One arm freestyle for 200 yards -alternating arms. Sprint set : 12 x 50 freestyle( 3 groups of 4 -descending within each group). Hypoxic set : 4 x 50 Minimum breathes. Strength set : 6 x 25 (climb out and do 6 pushups in between) on the 1:00. 200 warm down.

THURSDAYS Practices will now start at 5:00 instead of 5:30

There is an adjustment to our schedule. Thanks Thursdays practices will now be 5-6:30 pm. Thank you

BEAR SWIMMING Workout 011514

Stretching and light dryland core strengthening. Warmup 321 - 300 Swim , 200 pull, 100 kick. 4 x ( 100 freestyle descend 1 through 4, plus 25 Butterfly.) 4 x (100 IM descend 1 through 4, plus 25 Freestyle.) Kick Set : 4 x 150 ( 100 dolphin plus 50 flutter) then (100 flutter on back followed by 50 flutter on front). (100 breast stroke kick followed by 50 flutter). ect .... Sprint set : 6 x 50 Freestyle from a diving start on the 1:30 (plenty of time to climb out and breathe). Drill set : 4 x 100 stroke drill TBA. 4 x 25 Freestyle on the .30 . 200 warm down.

BEAR SWIMMING 2014

Welcome back to all swimmers and families , 2014 is going to be a stellar year for BEAR. Growth and talent have put the Team in alignment for success.I am motivated to bringing quality workouts, fun Team outings and attending more meets. We reconvene on Wednesday January 15th ,2014 and if the pool is not ready(maintenance being performed) than we will play Ultimate Frisbee or Soccer out on the field. Look forward to seeing everyone ! Head coach, Pat Malaga