Welcome to the Bear Swimming Blogspot.Here Head Coach Pat Malaga posts workouts and upcoming events. For more information please visit www.bearswimming.org
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Thursday, October 30, 2014
BEAR SWIMMING Workout 103014
Light Stretching. 321 Warmup. Meet prep for all going to the AquaBears meet this Sunday. Seniors will observe "Strength Thursday" with a tough set incorporating sprint swimming and core strengthening challenges. 300 kds rimo,150 underwater flips.200 warm down.
Wednesday, October 29, 2014
BEAR SWIMMING Workout 102914
Stretching and light dryland core strengthening. Warmup 200 swim,400 IM (swim,drill,swim kick x 25). 4x 75 Kick. Davis Mile (odds IM ,evens free- start with 275 Im, then 250 free,225 IM,200 free ,ect... 2 x 50 Heads up free,2 x 50 breast stroke drill. 12 x 25 Breakouts. 300 BC(breathe control). 200 warm down.
Monday, October 27, 2014
BEAR SWIMMING Workout 102714
Stretching and light dryland core strengthening. 321 warmup- 300 Swim,200 Pull,100 kick. Today is "Stroke Monday" ,we will be focusing on Backstroke. 4 x 100 build to 100 back.#1) 25 back,75 free.#2) 50 back,50 free.#3 75 back,25 free. #4) 100 Back. 3 x 100 Backstroke drill( Arm Lead Balance,Head lead balance with 1/4 arm lifts and the L drill.6 x 75 Kick (dolphin,flutter,dolphin- odds on side,evens on back). 3 x 100 Backstroke drill (goggle balance,Sky point and fist swimming). 4 x 100 IM with descending back strokes. 4 x 75 freestyle (middle 25 sprint). 200 BC.200 warm down.
Thursday, October 23, 2014
BEAR SWIMMING Workout 102414
Stretching and light dryland core strengthening. 321 Warmup - 300 Swim, 200 Pull, 100 Kick . Today is " Strength" Thursday. There will be 2 components of Todays set: First is the "Pyramid of Pain" kick set(50 flutter,100 dolphin,150 flutter,200 Dolphin) followed by a challenging sprint swim set combining long duration planks and starfish with short sprint 50's. (30 minute set). 12 x 1/2 lap bursts (3 of each stroke), 200 warm down.
Wednesday, October 22, 2014
BEAR SWIMMING Workout 102214
Stretching and light dryland core strengthening. 1000 warmup -skips : Swim 200,Kick 200, IM drill 200, pull 200 , swim 200 IM. Speed Wednesday- We will work on short sprints,bursts,breakouts and turns today. 24 x 25 (6 of each : 2 swim,2 kick,2 swim) . 4 x 50 Kick sprints -flutter. 6 x 50 Butterfly on a tight interval.8 x 50 Dolphin kick. 4 x 100 Free on 1:30. 150 underwater flips,200 bc ,200 warm down.
Monday, October 20, 2014
BEAR SWIMMING Workout 102014
Stretching and light Dryland. Warmup - 321 - 300 Swim, 200 Pull, 100 Kick. Today is "Stroke Monday", the stroke we will focus on is freestyle. 10 x 100 Freestyle on 1:45. 20 x 50 on 1:00, 6 x 50 Kick on 1:00. 8 x 100 on 1:40, 4 x 50 Kick on the 55. 300 warm down.
Thursday, October 16, 2014
BEAR SWIMMING Workout 101614
Stretching and core strengthening. Warmup 321 : 300 Swim, 200 Pull, 100 Kick. Strength Thursday. We will do a variety of Sprints with resistance,dryland activities and more ! 300 yard drill set.200 yard IM plus 3 x 50 bc. 200 warm down.
Wednesday, October 15, 2014
BEAR SWIMMING Workout 101514
Stretching and light dryland training. Warmup : 222 - 200 Swim, 200 Pull, 200 Kick. Today is Speed Wednesday. 4 x 75 (swim ,kick,swim on the odds) , (kick,swim,Kick) on the evens. 8x 50 Buterfly sprints with Max underwater and minimum strokes on a tight interval. 3 x 100 IM (middle drill). 6 x 75 Kick (flutter,dolphin,flutter odds,dolphin,flutter,dolphin on evens). Short axis drills x 6 x 50. Underwater training x 200. 300 KDS RIMO, 3 x 100 freestyle on 1:45. 300 warm down.
Thursday, October 9, 2014
BEAR SWIMMING Workout 100914
Light Stretching and core strengthening. Pre-Meet warmup . Followed by a solid Kick set 4 x 125. We will work on starts with a 10 minute "endless" relay. We will practice perfect turns,breakouts and strong finishes. There will be a short axis drill set of 300 yards and a 150 with underwater flips. 200 IM plus a 100 IM drill. 200 warm down.
Wednesday, October 8, 2014
BEAR SWIMMING Workout 100814
Stretching and light dryland core strengthening. 222 warmup - 200 Swim choice,200 Pull long axis,200 Kick. Today is Sprints Wednesday , we will be swimming meet events x 3. 5 x 100 Kick (odds with resistance). 200 drill -long axis(100 Back,100 free). Heads up freestyle 50's x 2. Breath control 300. 75 Overkick Free. 25 underwater kick. 2 x 25 piston kick w/ sculling arms,50 v sit scull. 300 KDS rimo.200 warm down.
Monday, October 6, 2014
BEAR SWIMMING Workout 100614
Stretching and light dryland core strengthening . 321 Warmup: 300 Swim, 200 pull, 100 kick. Today is Stroke Monday-we will focus on Freestyle today. 16 x 100 (4 x 100 swim descend 1-4),then 4 x 100 Kick (1 and 3 sprint the odds, 2 and 4 variable kicking).4 x 100 free drill ( Catchup x 100, 3 stroke , 6 kick for 100, fingertip drag for 100, then butterfree for 100). Last 4 x 100 is descend at same rate as first set. 150 free with underwater flips. 4 x 12.5 sprints. 4 x 12.5 from deep water start. 2 x 50 underwater flutter kick(w/ 12 dolphin kicks off every wall). 2 minutes vert kick + 50 overkick. 200 IM ,200 warmdown.
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BEAR SWIMMING 11/11/2023
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Sorry, I just received notice that the Pool is closed today.
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Hello, Just checking in and recommending any of our workouts as point of departure sets on you're Swimming fitness journey. Coach Pat i...