Bear Swimming Workout 052914

Quick stretch.Standard 321 warmup.4 x 100 kick in variable speeds per 25. We will work on short axis strokes and strength sets today.300 hypoxia,200 warm down.

BEAR SWIMMING Workout 052814

Quick and condensed stretch. standard warmup -321 300 Swim,200 Pull,100 Kick . 4x 100 kick 25 easy 75 hard -alternating flutter and dolphin by 100. 10 x 50 free on a tight interval.4 x 75 short axis drill set. 10 x 25 sprint free on the 30 second interval. 200 free 3 strokes ,6 kicks. 300 warm down.

BEAR SWIMMING Workout 052214

Quick and condensed stretch session. 321 Standard warmup- 300 Swim, 200 Pull,100 Kick . Today we will work on STRENGTH sets. 4x(4 x 25) rotating stroke order by 100's. Each of the 4 stroke 25's will have a toughening component to it. 8x 50 Kick (variables,with kick variations). 4 x 50 hypoxic (every 5th,7th,9th and 11th stroke respectively by 50). 4 x 100 free with chute. RACES x 50 yards (3-4 rounds). 2 x 100 free with underwater flips.200 warm down.

BEAR SWIMMING Workout 052214

Quick and condensed stretch. Warmup 222- 200 Swim choice,200 pull,200 kick. 6 x 50 variables freestyle.Timed Swim : LQS for May (20 minutes and count laps). 6 x 75 Kick -odds are dolphin,flutter,dolphin. Evens are flutter,dolphin,flutter. 100 sculling in 4 variations. 2 x 100 long axis drill(3 strokes,6 kicks).4 x 25 Coley Stickels butterfly drill. 4 x 25 Butterfly(starting at 4 down ,1 up and ending in 1 up,one down). Hypoxic 200 freestyle,100 free with underwater flipturns.300 warmdown.

BEAR SWIMMING Workout 051514

Quick and condensed stretch,then into the water for a 222 warmup-200 swim,200 pull,200 kick. 300 KDS RIMO. 6 x 75 variable kicking(stroke,flutter by 75). 12 x 50 free (3 groups of 4) descending each group by 5 seconds. 2 x 50 backstroke drill.2 x 100 back. 2 x 50 breastroke drill,2 x 100 breaststroke. 100 underwater.8 x 25 yard sprint freestyle. 200 warm down. This set targets the blue group. Bear bike ride this Saturday 5/17/14 at 9:15 am. Please rsvp if intending to go. Thanks, Coach Pat

BEAR SWIMMING Workout 050514

quick and condensed stretching. Warmup 222 - 200 swim,200 pull, 200 kick. 4 x 125 : 50 kick plus 100 swim- stroke order. 4 x 125 : 50 swim,75 kick. The 50's are always sprint. 300 kick (flutter or dolphin). 10 x 25 on a tight interval. 100 backstroke drill(3 strokes plus 6 kick), then 100 breastroke drill(2 kicks per arm cycle. 100 heads up free. 200 warm down. Happy Cinco de Mayo! Dryland Wednesday this week. Thanks

BEAR SWIMMING Workout 050114

Quick and condensed stretch. Warmup 222- 200 Swim, 200 pull, 200 kick. Strength set today : IM Pyramid - 50 fly,100 IM,150 IM kick less flutter on the end. 200 IM drill.300 IM Kick on back. 400 IM broken into 1/2 swim 1/2 kick: 25 fly,25 dolphin kick,25 fly,25 dolphin kick,25 Back ........ 200 free hypoxic,100 IM fist swim,4 x 25 sprint free-hypoxic.200 warm down.