BEAR SWIMMING Workout 063014

Light Stretching and core strengthening. Standard warmup-321 300 Swim, 200 Pull,100 Kick. Today is STROKE Monday. Breastroke Monday. 4 x 100 Breast sandwiches(25 free,50 breast,25 free). 3 x 125 Breaststroke Kick(25 easy ,50 fast,25 easy,25 medium). 3 x 100 Breast drill (each 100 a different drill) . 4 x 125 IM with double breast stroke on each. 300 warm down.

BEAR SWIMMING Workout 062514

Today we will do some extended stretching and dryland core strengthening......up to 30 minutes worth. Standard warmup 321: 300 Swim,200 Pull,100 Kick . Senior group "Strength Thursday" . We will start with 4 x 125 freestyle swims (climb out and do 10 pushups in between each 125), we will then move into 6 x 75 (with 8 wallups in between each 75),then 8 x 50 Kick sprints while a teammate is spinning the bike. 12 x 25 with plank variations after each 25. 200 warm down.

BEAR SWIMMING Workout 062514

Light dryland and core strengthening. 222 warmup - 200 Swim,200 Pull,200 Kick. Today is SPEED Wednesday. I have a simple set 3x ( 10 x 100) each ten faster than the last by five seconds. 200 warm down.

BEAR SWIMMING Workout 062314

Light dynamic stretch and quick core strengthening routine. Standard warmup : 321 300 Swim,200 Pull, 100 Kick. Today is STROKE Monday ,our stroke is Backstroke today. I have derived a set based on a Dave Collins Workout(Swim Swam sept. 2013) leading a swimmer to a Division 1 All American status. 3 x (3 x 100 Back descending 1-3)+ (4 x 75 Kick - descending 1-4) +( 3 x 50 Back @ 200 pace) + (4 x 75 easy free @ 2:00 interval). 150 warmdown.

BEAR SWIMMING Workout 061914

Long Course AM set: 200 m warmup.4x (200 SKDS stroke order,first Butterfy then into a 400 freestyle at 1:25 pace).200 freestyle drill,200 warm down. 3k in one hour. PM Practice: STRENGTH THURSDAY : dynamic stretching and core strengthening.321 Warmup. We will do a series of swim sprints and kick sprints with chains,chutes and spinning the bike on the trainer in 21st gear.Hypoxic swims,tug of war,and over kicking also incorporated.2300 yards of challenging sets with pushups,wall ups,crab walks and spinning in between swims.Enjoy !

BEAR SWIMMING Workout 061814

We will start with some dynamic stretches and light core strengthening. 222 warmup- 200 Swim,200 Pull,200 Kick. Today will be a SPEED workout, working on intense breakouts,and short distance sprints up to 100 yards. 10 x 25 Free on the .30. 10 x 50 Free on the 1:00. 6 x 100 IM on a tight interval. 12 x 50 kick sprints to be called out.6 x 25 Variable stroke. 150 free with underwater flips. 200 hypoxic at race pace.300 warm down.

BEAR SWIMMING Workout 061614

Stretch and light dryland core strengthening. Today is STROKE Monday- we will be focusing on Butterfly today. Standard warmup:321 300 swim,200 pull,100 kick . Ladder theme- 25 Butterfly (Stickels drill),50 Butterfly swim, 100 Butterfly drill(L arm,R arm,double arm),these are on 5 second rest intervals and utilizing 90% effort. 200 Dolphin Kick(50 per quadrant). 2 x 50 (Butterfly arms with flutter kick). 2 x 50 Hybrid freestyle(dolphin kick w/ freestyle arms). 2:00 of dolphin vert kicking(1/2 medium,1/2 all out). Butterfly breakouts : 6 x around 1/2 a lap,working on an explosive breakout and first 3 to 4 strokes. 400 Freestyle with every 4th lap butterfly. 300 warmdown.

BEAR SWIMMING Workout 061214

Light stretching prior to getting in and swimming a short 200 warmup. Today we will observe " Strength Thursday " , there will be a series of exciting and fast sets with a strength component involved. We will also be working HEAVY on the kick sprints,working towards building those engines . 16 x 75 to be called out on deck. (8 x 50 kick sprint) x 2. One set with fins,one without. 8 x 25 free sprints with 10 pushups at each wall. 300 warm down.

BEAR SWIMMING Workout 061114 Speed Wednesday

I will conduct a quick freestyle sprint stroke clinic(with help of Touretski,Popov,Laughlin and Hyman) while stretching. We will do a standard 321 warmup : 3oo swim,200 pull,100 kick. 12 x 50 Freestyle alternating drill,and swim. Kick set : 16 x 50 (8 on 1:00), (8 on .50). 8 x 100 free (4 on 1:30)with low stroke count. (4 on 1:20). 150 free with underwater flips.50 v sit scull,50 front scull,300 warm down.2950 yds .

BEAR SWIMMING Workout 060914

Quick and condensed stretching. Non standard warmup 222 - 200 Swim, 200 pull,200 kick. Mondays will be stroke days, We will start with IM, doing 4 x 100 (drill ,swim by 50) . 6 x 50 Dolphin kick (alternating quadrants by 50). 2 x 200 IM (fly=2 down,1 up) on 3:30 interval. 6 x 50 Flutter kick(variables).1 x 400 IM Swim(looking for perfect walls,pull downs,no breathing out of turns). 300 pull with a hypoxic componant. 4 x 50 Butterfly sprints on the 2:00 interval. 200 warm down.

BEAR SWIMMING Workout 060514

Light group stretch and discussion of Jochums article, then into a 321 warmup set: 3oo Swim, 200 Pull,100 Kick. STRENGTH THURSDAY We will do 10 x 100 alternating stroke and freestyle on a good rest interval allowing for 100% effort swims. In between each pair we will do core strengthening excercises. 6 x 50 Kick sprints flutter on the minute. 1 x 300 Kick on back alternating flutter and dolphin. 20 x 50 on the minute (descend each group of 4). 150 free with underwater flips. 200 hypoxic :11,11,13,13. 100 Stickels butterfly drill. 300 warm down Junior set will be reduced by 30%. Thank you

BEAR SWIMMING Workout 060414 Dryland Wednesday

Cubs will have an "in water" workout. Everyone else.....Dryland Wednesday(dress accordingly). We will have a short dryland activity,then we will convene for a small celebration. Thank you

BEAR SWIMMING Workout 060114

Quick and condensed stretch. Standard warmup : 321 300 Swim, 200 Pull,100 kick. 6 x 50 Kick (variables). 9 x 100 (3 sets of 3 descending). 200 Breast stroke.100 Breast stroke kick. 6 x 50 Butterfly - 25 drill,25 swim. 12 x 25 freestyle(3 sets of 4) to be called out on deck. 200 breath control (5,7,9,11) . 300 warm down.