BEAR SWIMMING Workout 121715- Last practice of 2015

extended fun dryland. Warmup : Choice swim 300 yards ,choice kick 300 yards. 12 x 50 Sprint ( odds free,evens stroke). 20 x 25 Odds stroke,evens Drill,#10 and 20 are hypoxic. 2 x 200 pull. 50 scull. 100 Back. 4 x 25 bursts. 200 warm down. This will be the last practice of 2015. Enjoy your Holiday break and we will see you on January 22nd. Thank you : ^ )

BEAR SWIMMING Workout 121415

Dynamic stretching and light drylands core strengthening. Warmup: 321 300 Swim choice,200 Pull,100 Kick. Main set: "Stroke sandwiches"- 4 x 75 (free,stroke ,free). 4 x 150 (Free, Kick,drill by 50). 4 x 200 (50 free,100 IM,50 free). 4 x 300 (100 free,100 Kick stroke,100 free). 2 x 200 pull .200 warm down.As usual all sets will have tight 5-10 second rest intervals with 30 seconds between sets.

BEAR SWIMMING Workout 121015

Dynamic stretching prior to getting in. Warmup : 12 x 50 -Drill down,Swim back. Kick set 8 x 50 underwater missile kicking. Pull set - 300 Pull (100 med.,100 fast,100 medium). "Strength set" 8 x 100 (4 x 100 IM order by 100 with resistance) ie. chutes or socks + 4 x 100 IM order without chutes or socks. 2 x 50 Kick w/ socks or chutes. 2 x 50 kick without chutes or socks. 150 free w/ underwater flipturns. 200 warm down.

BEAR SWIMMING Workout 120215

Dynamic stretch and light dryland core strengthening. Warmup : 3331 - 300 Swim choice,300 Kick,300 pull,100 IM. 12 x broken 150's ( 50 stroke,100 stroke drill 3 times through). 2 x 200 (one free,one IM). 50 scull. 150 w/ underwater flips. 50 piston kick sculling arms. 4 x 50 (hybrids). 300 warm down.

BEAR SWIMMING Workout 113015

Dynamic stretch and quick dryland core strengthening. Warmup : 321 300 Swim choice,200 Pull, 100 Kick. 25st+75 free,50 st + 150f, 75 st + 200 free(x3 for seniors&juniors). 50 scull. 6 x 50 sprint kick w/ board. 25 f + 75 IM,50 f + 150 IM, 75f + 200 IM. 50 scull. 4 x 100 st drill. hypoxic 50's (4,3,2,1). 4 x 100 pull. 200 warm down. all intervals are 10 seconds with 30 in between sets.

BEAR SWIMMING Workout 112515

Dynamic stretch and light dryland core strengthening. 3331 Warmup : 300 Free , 300 Pull,300 Kick (IMO by 75). 100 choice. 20 x 50 free (4 groups of 5 descending by group). 200 IM drill.50 scull.200 IM. 200 breaststroke drill.50 scull. 200 Backstroke drill. 4 x 100 free descend 1-3 then all out on #4. 150 free w/ underwater flips . 200 warm down.

BEAR SWIMMING Workout 112315

Warmup : 333 plus 1 . 300 KDS RIMO, 300 Kick IM order by 75,300 pull.100 choice. 3 Broken 200's (50 Kick,100 Drill,50 sprint) stroke order. 50 scull. 6 x 75 (stroke,free,stroke odds,free,stroke,free evens). 10 second rest interval. 200 Kick w/ arms up on odds. 150 free w/ underwater flips. 12 x 25 Callouts. 4 x 50 w/ bc componant(4,3,2,1). 200 warm down.

BEAR SWIMMING Workout 111815

Dynamic stretching ,then dryland core strengthening. Warmup 321 300 Swim choice,200 Pull,100 Kick. Main set : 75's,125's,150's. 4 x 75 freestyle(sprint 50 ,go directly into a 25 easy kick on back). 4 x 125 in IM Order (sprint 75,go directly into an active rest 50 kick). 4 x 150 are 100 IM's with a 50 of stroke drill after each 100. 50 Scull in between each set. 5 second rest intervals. Juniors wear fins. We will finish up with 150 free w/ underwater flips. 8 x 25 All out Sprints. 200 warm down.

BEAR SWIMMING Workout 111615

Dynamic stretching and light dryland core strengthening. 321 Warmup : 300 Swim ,200 drill,100 Kick. 3 x 100 Pull( 50 easy,25 build,25 fast).50 scull . 3 x 100 Swim Freestyle build to sprint. 25/75 Fast/medium. 25/50 fast/ kick. 25/25 Fast/kick. 75/25 build/drill, 50/25 sprint/easy,25/25 butterfly sprint/kick. 150 free w/ underwater flips. 2 x 200 (#1) IM, (#2) Free. 50 scull . 12 x 25 Callouts from a deepwater start. 300 warm down.

BEAR SWIMMING Workout 111215

Dynamic stretch and light dryland core strengthening. Warmup : 222 - 200 Swim, 200 Pull,200 Kick. 25 Butterfly sprint , 50 dolphin kick,75 Drill butterfly,100 butterfly swim. 25 Backstroke sprint,50 flutter kick on back,75 Backstroke drill,100 Backstroke swim. 25 Breaststroke sprint,50 Breasstroke kick,75 Breaststroke drill,100 Breast swim. 25 Free sprint,50 Flutter on side,75 free drill,100 Free swim. 200 IM swim. 50 sprint of each stroke in stroke order. 50 scull. 100 Im swim, 4 x 12.5 bursts. 200 warm down.All swims on short 10 second interval,30 seconds in between sets.

BEAR SWIMMING Workout 111115

Stretching and light dryland core strengthening. Warmup 321: 300 Swim,200 Pull, 100 Kick. 11 x 50 sprints "Callouts". 11 x 50 Kick sprints "Called out" on the .50. 11 x 100 (3 free descend 1-3) + (3 x 100 IM descend 1-3)+(3 x 200 Freestyle descend 1-3) + (2 x 100 Breaststroke). 11 x 25 (2 scull,4 hybrid,2 fist,3 heads up free). 150 free w/ underwater flips. 200 drill.200 warm down.

Workout Cancelled Wed. 11/4/2015

There will be a Water Polo tournament held at CCC on Wednesday. P.S. The College observes Veterans day on Monday 11/09/2015 NO PRACTICE MONDAY. We apologize for the inconvenience.

BEAR SWIMMING Workout 110215

We will have a Crazy wet weather workout today ! 321 Warmup . Wide step Mesa set: 25/25,50/50,75/75,100/100,200/200 Free first ,Backstroke as the mirror. On the way down Free/ Breast. 4 x 100 Kick w/ no board. 150 w/ underwater flips. 200 warm down.

BEAR SWIMMING Workout 102915

Dynamic stretching and light dryland core strengthening. Warmup 321 - 300 Swim, 200 Pull, 100 kick. Tonights workout will be "Halloween" themed. Each swimmer will get a chance to "Roll the dice" and the numbers drawn will dictate the duty. Odds- swim (50st,100IM,Fr,200 kick,400IM,500fr,1000fr) evens are dryland(Planks,Run,Lunge,seated flutter,Iron cross,crunches). Race or treat x several 25's and 50's. 200 warm down. NOTE: Practice is cancelled next Wednesday due to the Pool having a Water Polo tournament. Thank you

BEAR SWIMMING Workout 102815

Dynamic stretching and light dryland core strengthening. Warmup : 321 300 Swim,200 Pull, 100 Kick. 8x 25 sprints on the 30. 4 x 50 Kick sprints. 6 x 50 Sprints w/ climbouts and dryland excercise. 8 x 25 Sprint Kick. 4 x 100 fast freestyle w/ climbouts and excercise in between each one. 12 x 12.5 Burst kicks. 2 x 200 (one IM,one breaststroke). 4 x 25 sculling(2 x 25 heads up,2 x 25 on back). 150 free w/ underwater flips. 200 warm down. Note: If you plan on attending the SRVLA Meet in December ,PLEASE submit entry cost plus $10.00 child w/ your November dues. I will be registering those pre -paid only. Parents who work as officials(after going through the training) will be able to waive the additional $10.00 fees. This fee is a result of Bear not providing an official at meets we attend. See Pacswim.org for more details. Thank you.

BEAR SWIMMING Workout 102615

Dynamic stretching then dryland core strengthening. Warmup : 4 x 200 SKIDS - Swim 200,Kick 200, 200 IM,200 IM drill.200 swim choice. 4 x 75 kick IM order (fast,med.,fast). Main set 321 x 4 : 300 freestyle (Moderate pace),4 x 50 stroke(2 x 50 drill + 2 x 50 swim), 100 IM. 10 second rest interval then repeat once per stroke. 200 pull,200 warm down.

BEAR SWIMMING Workout 102215

Dynamic stretching and light dryland core strengthening. Warmup : 321 300 Swim choice,200 pull,100 Kick. 16 x 50 (first 8 with resistance). 8 x 50 Kick (1/2 with resistance). 4 x 100 Stroke drill(fists). 2 x 200 BC Pulling. 50 scull(1 lap v-sit,one lap Piston kick w/ sculling arms. 150 Free with underwater flips. 12 x 25 In and Outs. 200 warm down.

BEAR SWIMMING Workout 102115

Dynamic stretching and core strengthening. 12 x 50 Warmup: Swim down,kick back. 3 x 100 Kick set(flutter,dolphin,flutter then dolphin,flutter,dolphin ect.) Davis mile Odds IM order,evens freestyle. 300 pull . 50 scull,200 warm down.

BEAR SWIMMING Workout 101915

Dynamic stretch and dryland core strengthening. Warmup : 321 300 Swim choice,200 Pull, 100 kick. "Camel Humps" 100 free,50 free,150 free,50 free,200 free. 200 IM,50 back,150 IM(less free),50 free,100 IM, 50 free. 100 Breast,50 Free,150 breast,50 free,200 breast. 200 Stroke drill,50 kick,150 stroke drill,50 kick,100 stroke drill (all 50's are sprints,rest interval is 10 seconds. 2 x 200 Pull long axis. 50 scull choice. 4 x 25 underwaters. 200 warm down.

BEAR SWIMMING Workout 101515

Dynamic stretching and light dryland core strengthening. Warmup : 321 300 Swim, 200 Pull,100 kick. 12 x 50 1-6 (Breakouts) 7-12 (Builds) Strokes to be called out. 6 x 75 Kick 1-3 Med.,fast,med. 4-6 Fast,med.,fast. Stroke sandwiches 3 x 200 (75 free,50 Stroke,75 free). Hypoxic set 200 BC. 150 w/ underwater flips. 12 In and out 25's. 200 Stroke drill. 300 warm down.

BEAR SWIMMING Workout 101415

Dynamic stretching and light dryland core strengthening. Warmup : 321 for all who swam Monday, 1000 Reverse IM for those making up the "1492" set. Strength Wednesday: Chutes,bands,chains and tombstones. We will swim a series of 100's and 50's with and without resistance. 12 x 50 Kick included into Strength set. 300 Pull. 200 Long axis drill. 300 warm down.

BEAR SWIMMING Workout 101215

Dynamic stretching and light dryland core strengthening. Columbus Day Workout: Warmup :12 x 50 Swim down kick back in Reverse IM order (RIMO). 1) 1000 Reverse IM (representing the struggles involved for all with the discovery of America). 4) 4 x 200 (stroke drill on odds,Kick on evens). 9) 9 x 50 from a dive (to be called out). 2) 2 x 100 IM. "Discovery set" - we will discover facets of our stroke and kick never thought about.(focusing on kick counts,and width of breaststroke pulls). 300 warm down.

BEAR SWIMMING Workout 100815

Dynamic stretching then into our set...... Today we swim 30 x 100's Freestyle. First 10 on the 1:40. Second 10 on the 1:30. Third 10 on the 1:20. 200 warm down non free.

BEAR SWIMMING Workout 100715

Dynamic stretching and light dryland core strengthening. Warmup: 321 300 choice swim,200 pull,100 kick. 4 x 100 free w/10 pushups after each 100. 6 x 75 non free w/ 6 wallups after each 75. 8 x 50 Kick sprints w/ 8 deep knee lunges after each 50. 10 x 25 Heads up free w/ 6 dry leaps after each 25. Endless relay. 200 short axis drill. 150 w/ underwater flips. 50 scull. 200 warm down.

BEAR SWIMMING Workout 100515

Dynamic stretching and light dryland core strengthening. Warmup : 12 x 50 RIMO -Swim down,kick back. 250 Kick on side(flutter or dolphin). 200 short axis drill. 300 pull w/ bc componant. 6 x 75 kick (two medium,one fast)(one medium,2 fast) (all fast) x 2. 10 x 50 Sprints on the minute. (to be called out) 5 x 100 IM Odds swim,evens drill. 200 warm down (choice).

BEAR SWIMMING Workout 100115

Dynamic stretching and light dryland core strengthening. Warmup: 12 x 50 Swim down ,Kick back in RIMO. 10 x 50 sprint from a dive (all freestyle) + 10 burpies after each 50. 8 x 50 Kick sprints(to be called out) +8 wallups after each 50. 6 x 100 IM + 6 dry leaps of faith. 4 x 200 Stroke drill IMO + 4 deep knee lunges that hold for 8 seconds after each 200 .2 x 300 Pull + 10 underwater situps after each 300. 1 x 400 IM swim. Cool down 200.

BEAR SWIMMING Workout 092815

Dynamic stretching and light dryland core strengthening. 321 Warmup (300 Choice Swim,200 Pull,100 kick). "Snyderman pyramid" 100 IM, 200 pull,300 Freestyle,200 Kick,100 IM. 6 x 50 Sprint kick. 200 IM Fist drill. 12 In and Outs. 200 Breaststroke.200 warm down.

BEAR SWIMMING Workout 092415

Dynamic stretching and light dryland core strengthening. 12 x 50 Warmup(Swim down,drill back RIMO). 6 x 50 Free from a dive w/ 6 pushups after each sprint(tight interval). 8 x 75 stroke w/8 wallups after each 75 on a tight interval. 10 x 100 IM w/ 10 Crunches after each 100 IM(tight interval). 12 x 25 One arm Free w/ 12 deep knee lunges on a tight interval. 14 x 50 Kick sprints from the wall w/ 1 minute vertical kick in between each 50. 50 scull.200 warm down.

BEAR SWIMMING Workout 092115

Today we will review the Hercules Swim meet results and times. We will also correct any DQ's we may have received. Pizza and Light refreshments will be served ! Great swims this weekend and a big Congratulations to those who swam in their first "Swim Meet ".

BEAR SWIMMING Workout 091715

Dynamic stretching and light dryland core strengthening. Warmup: 12 x 50 RIMO Drill down,Kick back. This is the last practice before this weekends Hercules Meet. We will swim the events (25's,50's and 100's) with and without equipment. We will also do lots of dives ! There will be another timed kick set(this time 25 fast/25 easy) x 15 minutes. 300 KDS RIMO. 200 warm down.

BEAR SWIMMING Workout 091615

Warmup : 321 300 Swim choice,200 Pull, 100 Kick. 2 x 4 x 100 Freestyle descend 1-4 twice. 15 minute kick set - 1/2 lap easy,1/2 lap fast continuous(seniors add resistance). 4 x 100 IM (1&3 fist).Starts. Turns(In and Outs x 12). 200 Free w/ underwater flips. 300 KDS IMO. 50 overkick,50 free one leg up. 50 scull. 200 warm down.

BEAR SWIMMING Workout 091415

I would like to thank all who swam the T-30. It was a good effort ! Especially the Juniors, who stepped it up a notch. We have 3 practices before the meet this weekend,so lets get focused on Starts and turns and technically superb stroke execution. Dynamic Stretching and light dryland core strengthening. Warmup : 12 x 50 (Swim down, drill back). 12 x 50 Sprints with resistance.12 x 75 without- strokes to be called out.12 x 50 sprint kick(6 with resistance,6 without). Starts x 12 minimum. 10 In and Outs to work on walls. 200 free w/ underwater flips will work on BC. 300 Fist IM "for feel". 2 x 50 overkick,2 x 50 one arm drills, 200 warm down.

BEAR SWIMMING Workout 091015

dynamic stretching and dryland core strengthening. Warmup: 321- 300 Swim choice,200 Pull, 100 Kick. Our Monthly LQS Swim is today (T30). Juniors 20 minutes,Seniors 30 minutes. 2 x 50 scull. Starts and turns 15 minutes. Kick sprints 10 x 50 w/ boards. 200 warm down.

BEAR SWIMMING Workout 090915

Dynamic stretching then light dryland core strengthening. Warmup : 1234 : 100 Swim,200 Kick ,300 Pull, 400 IM drill. 12 x 50 (3 groups of 4 descending by group). 200 IM sandwich (50 free,100 IM,50 free continuous). 6 x 50 In and outs. 200 free w/ underwater flips. 6 x 75 kick- 2 rounds; Med,med,fast. Med,fast,fast. all fast. repeat. 200 warm down.

BEAR SWIMMING Workout 090315

Dynamic stretching,followed by a 200 choice warmup. Kick set: 4 x 100 flutter or dolphin-#1) 25 fast ,75 medium. #2)50 fast,50 medium. #3) 75 fast,25 medium. #4) ALL FAST. 50 Piston Kick w/ sculling arms(feet going up and down in imaginary"cylinders"). 400 IM drill -focus on body position. 300 Long axis Pull(1:10 pace). 400 "Fist Freestyle"5 minutes or less. 4 x 50 Kick sprints(Kick style to be called out). 50 V-sit scull. 100 "Funky" IM ( hybrid strokes ie: Fly w/ flutter,Back w/ dolphin,Breast w/ flutter,Free w/ dolphin kick). 200 Warm down .

BEAR SWIMMING Workout 090215

Dynamic stretching and light dryland core strengthening. Warmup : 321 300 Choice,200 Pull, 100 Kick. We are going to start with 12 x 25 "In and Outs"- mostly freestyle working on "Bursting" explosive starts and fast,correct turns.6 x 50 Kick sprints w/ a 5 sec. rest interval . 20 x 25 sprint swims (some from a diving start), 5 groups of 4. 6 x 50 Kick sprints 10 sec. rest interval.6 x 100 IM order plus two "Callouts" , these are swam medium fast. 2 x 50 One leg up freestyle.2 x 50 scull(one 50 V-sit scull). 200 long axis drill. 250 free w/ underwater flips. 200 warm down.

BEAR SWIMMING Workout 083115

Dynamic stretching and light dryland core strengthening. Warmup 12 x 50 RIMO (drill down , swim back) . 6 x 50 Kick down,Swim back. Pyramid set: 50 Free Sprint all out, 100 IM focus on technique,200 Freestyle at Medium fast pace. 300 Pull . 200 IM drill,100 freestyle(fist swim). 50 Fly all out. 2 x 50 Kicking on back w/ both arms up. 2 x 50 scull. 1 x 50 Freestyle w/ one leg up(right for 25,left for 25). 200 w/ underwater flipturns. 200 Kick on back or side. 300 warm down.

BEAR SWIMMING Workout 082715

Dynamic stretching and light dryland core strengthening. Warmup :300 choice swim. Set #1) 4321 400 IM drill, 300 Pull,200 Kick,100 Free. We are going to swim more events from the Hercules meet and work on our times. 100 Fist free. 150 free w/ underwater flips. 200 Short axis drill. 8 x 25 "In and Outs". Kick relays . 100 one arm backstroke (odds right arm,evens left arm). 4 x 50 Hybrids. 300 warm down.

BEAR SWIMMING Workout 082615

Dynamic stertching and light dryland core strengthening. Warmup : 12 x 50 IM order -drill down,swim back. We are going to Kick sprint our meet events. I will announce the events and order at practice(approx. 4-600 yds.) Pull set : 400 yds freestyle(Path,Pressure,Pitch). 16 x 50 Groups of 4 (4x fly,4x Back,4x Br. 4x free), 10 second rest interval 20 between sets of 4. 4 x 125 Freestyle (Build to sprint 50). 50 scull.200 short axis drill. 250 free w/ underwater flips. 2 x 25 Piston kick w/ sculling arms. 8 x 12.5 sprints. 200 warm down -choice. Cubs will spend some time working on diving progressions in preparation of Septembers Hercules meet. Thank you

BEAR SWIMMING Workout 082415 + upcoming Hercules Meet info.

Dynamic stretching and light dryland core strengthening. Warmup : 321 300 Choice swim,200 Pull, 100 Kick . Main set :4 x 200 (odds freestyle,evens IM)10 second rest interval. 16 x 50 swim (running through IM order 4x ) Swam at full speed with 30 seconds rest in between groups of 4. 4 x 25 Free with OVERkick. 200 Long axis drill. 200 freestyle with underwater flips. 4 x 100 Free with a pattern- #1) All Fast,#2) 3 laps fast ,one medium. #3) 2 laps fast,2 medium. #4) 1 lap fast ,3 medium. Warm down 200 choice. ENTRY to the Hercules Silver Dolphin MEET on September 20th is open, please register asap(pacswim.org) or contact your Coach to register you . Thank you

BEAR SWIMMING Workout 082015

Dynamic stretching and dryland core strengthening. Warmup : 12 x 50 IM order ,stroke down,swim back. 5 x 100 Kick (Pattern: #1 75 medium,25 fast.#2 50 medium,50 fast. #3 25 medium,75 fast. #4 All fast. #5 50 fast,50 medium).300 pull with bc component.10 x 25 All out sprints on the 30. 50 easy. 10 x 50 on the minute(strokes to be called out). 200 short axis drill. 6 x 100 IM (odds drill, evens swim). 150 with underwater flipturns. 300 warm down. This set dovetails into yesterdays and is slightly tougher,allowing us to build our speed and endurance gradually. Thank you

BEAR SWIMMING Workout 081915

Dynamic stretching and light dryland core strengthening. Warmup : 321 300 Swim(choice),200 Pull, 100 kick. 100yds - 2 variations of front and back sculling. 8 x 25 all out sprints on the 30. 4 x 100 Kick (odds 50 fast,50 easy. Evens 25 easy,50 fast,25 easy). 8 x 50 on the 1:00 (strokes to be called out). 300 KDS RIMO. 4 x 100 IM (odds kick,evens swim). 4 x 50 one arm free(alternating by 25). 2 x 400 ( 1st is IM swim,2nd is freestyle). 4 x 25 Sprint non free. 300 warm down. Welcome back everyone to BEAR Swimming, we are going to begin prepping for the Hercules meet in September.

BEAR BIKE RIDE THURSDAY AUGUST 6.

We are scheduling a Bear bike ride on Thursday Aug. 6th at 9:30 am. Please rsvp with Coach Pat by Wednesday evening. Minimum of 6 riders to make this day trip happen. Some hills and semi rough trails (17 miles round trip). Please bring money for lunch and lake access and a suit if you plan on swimming in lake Anza. Mountain or BMX style bicycles recommended.We will be returning around 5-6 pm. Departing from Alvarado Park(top of Mcbryde). Looking forward to another fun Bear bike ride. BEAR parents are welcome to meet us at the Lake , let me know. Thank you

LAST PRACTICE until Wednesday August 19th

Dynamic stretching followed by 12 x 50 warmup: drill down,swim back. "Call a Set" -Each swimmer will get an opportunity to designate up to a 200 yard set. Kick set : 4 x 125 odds dolphin,evens flutter. Endless relay.300 kds rimo. 300 warm down Light refreshments after practice. We will be going on a Bear bike ride during break. Thank you

BEAR SWIMMING Workout 072215

Dynamic stretching prior to getting in. 321 Warmup 300 choice swim,200 Pull, 100 kick. Main set: 4 x 250 : 50 Stroke kick straight into a 200 Stroke (#1 is 50 dolphin kick into 200 fly swim)....ect. 50 easy Kick set : Kick sprint relays (10 minutes). 4 x 75 (odds build,evens fast,easy,fast). 300 BC with a pattern you can maintain ie: 3,5,7,9. 50 scull.2 x 100 free warm down.

BEAR SWIMMING Workout 071615 NO SWIMMING 7/23/2015 to 8/19/2015

Dynamic stretching followed by dryland core strengthening. Warmup : 321 300 Swim, 200 pull, 100 kick. 4 x 75 Freestyle (med,fast,med) (fast,med.,fast) ect.. 400 IM for time. 50 easy. 100 scull(4 variations) . 200 fashion model kicking. 100 Backstroke drill followed by 2 x 100 Back. 100 Breaststroke drill,followed by 2 x 100 breaststroke. 300 kds rimo. 12 x 25 with climbouts and dryland excercise. 300 warm down. Remember: No practice from 7-23 to 8/19 2015 due to pool closure.

BEAR SWIMMING Workout 071515

Dynamic stretching prior to getting in the water. Warmup : 12 x 50 RIMO -drill down,swim back. 200 "Fashion model" kicking on back. 200 Kick on side.(both flutter). Coley Stickels Butterfly drills: 4 x 50. 200 Backstroke swim,200 Breaststroke with nice glides. 12 x 50 "Callouts" . 150 free w/ underwater flips. 2 x 25 free w/ one leg up in the air. 2 x 25 Piston kick w/ sculling arms. 400 IM. 200 IM drill. 300 pull(100 med,100 fast,100 med.). 200 warm down

BEAR SWIMMING Workout 071315

Dynamic stretching and quick dryland core strengthening. Warmup : 321 300 swim choice, 200 pull, 100 kick. Main set : 6 x 150 freestyle , #1) smooth #2) 100 Smooth, 50 fast #3) 50 smooth, 100 fast #4) 150 fast #5) 150 easy(active rest) # 6) 150 build. These are on 10 second rest interval. 6 x 100 Free #1) 25 fast ,75 easy #2) 50 fast,50 easy #3) 75 fast,25 easy #4) 100 hard #5) all easy #6) 6 strokes heads up,8 strokes head down(no breathing on the head down). 3 x 100 Kick (dolphin,flutter,dolphin x 100). 4 x 50 Sprint kicks - no board. 300 short axis combo drill. 300 warm down non free.

BEAR SWIMMING Workout 070915

Dynamic stretching before getting in. Aquatic warmup : 12 x 50 RIMO-drill down,swim back. 2 x 50 Kick w/out board.2 x 100 Pull long axis. 4 x 50 Kick w/out board.4 x 75 Butterfly. 6 x 50 kick w/out board. 6 x 100 build to 100 Breaststroke ,plus 2 x100 free(one drill). 8 x 50 sprint free. 8 x 25 sprint kick. 200 long axis drill.200 warm down.

BEAR SWIMMING Workout 070815

Dynamic stretching and light dryland core strengthening. Warmup: 321 300 Swim choice,200 Pull,100 Kick. 9 x 100 free (3 on 1:20,3 on 1:15,3 on 1:10 ) Juniors: 6 x 100 (3 on 1:50,then 3 on 1:40). Kick set : 12 x 50 odds tombstone flutter,evens choice. 6 x 100 IM (descend 1-3,descend 4-6). 50 scull. 6 x 25 hypoxic sprints. 150 free w/ underwater flipturns. 300 warm down.

BEAR SWIMMING Workout 070615

Dynamic Stretch and quick dryland core strengthening. Warmup : 12 x 50 RIMO (drill down,Swim back). 6 x 75 Kick (flutter,breast,flutter + dolphin,breast,dolphin) repeat x 3. Main set : T - 30 (timed swim). Juniors : T -20. 100 easy choice. 300 Pull (medium pace). 12 x 25 sprints. 200 warm down.

BEAR SWIMMING Workout 070215

Dynamic stretching . Warmup : 321 300 Swim choice,200 Pull, 100 kick. Main set : Free/IM ladder - 50 free (1 leg up). 100 IM for time. 150 free drill(3 stroke plus 6 kick).200 IM drill. 300 Flutter kick ( 4 x 75 med,fast,med.). 400 IM (50 drill,50 swim).300 Pull freestyle(2 x 150). 200 IM kick (on front side). 150 (3 x 50 #1 heads up,#2 4 strokes heads up plus 6 strokes head down. #3 One arm : right down,left back. 100 IM for time.50 Fly. 25 hypoxic. 200 short axis drill, 2 x 25 scull, 200 warm down.

BEAR SWIMMING Workout 070115

Dynamic stretching,then into the pool for our 321 warmup: 300 Swim choice,200 pull,100 kick. Today is "20k day" , no we are not going to swim 20k. We will be Kicking 20,000 times in this workout ! All Free and Backstroke today. 800 Kicks with board ,800k swimming-to be determined by your kick count per 25 (all Free)12 x 100 approximately. 4 x 200 Backstroke(#'s 1 and #3 are drill). 6 x 25 - 6 up, 4 down freestyle swims. 200 warm down choice.

BEAR SWIMMING Workout 062515

Dynamic stretching and light dryland core strengthening. Warmup : 321 300 choice swim,200 pull,100 Kick. Drill set: Shark fin free 200 (12 kick switch by 50,10 kick switch by 50,8 kick,then 6 kick. 150 w/ Underwater flips. 8 x 50 from a dive. 12 x 25 In and Outs. 8 x 20 yd In and Outs, 6 x 15yd In and Outs. 200 Scull 50 of 4 types. 10 x 50 Kick sprints. 1 x 200 Kick. 200 Backstroke 3+6 drill. 200 Im for time. 300 warm down.

BEAR SWIMMING Workout 062415

Dynamic Stretching and light dryland core strengthening. Aquatic warmup: 12 x 50 (drill down swim back RIMO x 3). 8 x 50 Kick sprints on a descending interval (2 groups of 4). 8x 50 Sprint free. 16 x 100 (first 4 free,fly,fly,free) ,2nd 4 (free back,back,free) ect.... 12 In and out 25's. 150 free with underwater flips, 200 long axis drill. 300 pull, 200 warm down.

BEAR SWIMMING Workout 062215

Dynamic stretching followed by dryland core strengthening. 321 warmup: 300 Swim choice,200 pull,100 kick. 4 x 50 Kick sprints plus 4 x 75 kick sprints. 3x( 4 x 50 stroke,200 Free,200 Swim kick IM,4 x 25 sprint stroke). Interval decided by ability. 200 long axis drill . 300 warm down.

BEAR SWIMMING Workout 061815

Dynamic Stretching and light Dryland core strengthening. Warmup: 321 300 Swim choice,200 Pull, 100 Kick. 12 x 50 Sprints ! 3 sets of 4 By IM order. 6 x 50 Sprint Kick (3 x 2 .50's 1:10,1:00,.50) Drill set: 200 short axis combo drill. 6 x 75 varied in pattern: 2x fly,free,fly, 2x Back,free,back, Breast,free,breast. 200 straight kick. 150 free w/ underwater flips. 6 x 25 "bursts". 6 x 25 "In and Outs". 200 warm down.

BEAR SWIMMING Workout 061715

Dynamic stretching and light dryland core strengthening. 12 x 50 Warmup: Swam RIMO ,drill down swim back w/ 5 second rest in between each 50. Kick set : 4 x 50 on the 1:20,4 x 50 on the 1:10,2 x 50 on the 1:00. Pull set : 400 Pull easy,fast by 50. Drill set: Short axis combo drill x 100, then Long axis combo drill 100. Main set: Freestyle builder set: 100 Medium pace 5 sec rest interval,150 Med,fast,med. by 50,5 second rest interval. 200 (50 fast,100 medium,50 fast).5 sec RI, 300 (100 fast,100 easy,100 fast). 400 (200 fast,200 medium pace, 5 sec. RI.). 200 Kick on side by 50,100 free drill. 50 Sprint free. Fun set: TBA , 2 x 100 IM descend. 200 choice warm down.

BEAR SWIMMING Workout 061515

Dynamic stetching and light dryland core strengthening. Warmup 321 300 Swim choice,200 Pull, 100 kick. Today will be a light post meet workout for those who attended. Everyone else......back to work. Main set : Modified Davis mile: odds IM,evens freestyle. 11 to 1,10 second rest interval. 4 x 150 kick set (150 of each kick). 200 long axis combo drill. 100 scull(4 variations).200 warm down.

BEAR SWIMMING Pre Meet Workout 061115

Dynamic stretching and Team "Pep" talk. Light dryland core strengthening,followed by some visualization . Crabwalks,Deep knee lunges and Iron crosses. We will be working on Starts and Turns today as well as "Breakouts" and "Finishes". I look forward to seeing everyone on deck.

BEAR SWIMMING Workout #400 061015

Today marks the 400th blogged Bear Workout,seen in over 10 countries. To mark this occasion we will swim 7 400's and 16 Sprints ! Dynamic stretching and light dryland core strengthening. Warmup : 400 (What else?) 200 Swim,100 pull,100 kick. 400 Pull (2 x 200) 1st 200 pull backstroke every third lap.2nd 200 Freestyle/Backstroke by 50. 400 Kick set (1 x 200 + 4 x 50 on the 1:10)can be kicked in any combination of dolphin and flutter. 400 of IM (1 x 200 IM + 2 x 100 IM "bookended" :second is reverse IM). 400 Freestyle working on low stroke count,clean walls and explosive dolphin kicks off each wall. 400 Kick /Swim (50/50) IM order. 400 Drill (pick any 2 strokes and do 200 of each in drill form). 16 x 25 Sprints to be called out on deck. 200 warm down.

BEAR SWIMMING Workout 060815 LONG COURSE PRACTICE STARTS TOMMOROW MORNING !

Dynamic stretching and dryland core strengthening. Warmup 321 - 300 Swim, 200 Pull,100 Kick. 400 Freestyle swim w/ every 4th lap stroke. JUNE's LQS (long quality swim) Seniors 20 minutes,Juniors 10 minute. Kick set : 10 x 50 Flutter or dolphin kicks (4 on the minute,4 on the 50,and 2 on the 45. 50 easy. Pull set : 300 Pull every 3rd lap 3+6 drill. Zio underwater flips 150. 200 warm down.

BEAR SWIMMING Workout 060415

Light dynamic stretching and dryland core strengthening. Warmup 12 x 50 RIMO Drill down,swim back. 3 x 150 Kick : #1) 50 sprint kick,100 medium. #2) 100 Sprint kick,50 medium. # 3) 150 Sprint Kick(these are choice flutter or dolphin). J Hardy inspired main set : 12 x 100 Free set : 3 @ 1:40 leaving on the 1:45. 3 @ 1:35 leaving on the 1:40. 2 @ 1:30 leaving on the 1:35. 2 @ 1:25 leaving on the 1:30. 1 @ 1:20 leaving on the 1:25. 1 @ 1:15. Pull set : 2 x 200 #1) 200 with a breathe control component #2) Backstroke pull 50 scull(25 v - sit,25 front scull) . 200 Warm down. 2,900 yds.

BEAR SWIMMING Workout 060315

Quick stretch,then we begin with 3 x 200 warmup (200 IM swam in reverse IM order"drill down,Swim back" by 25). 5 x 100 Kick/Swim set : #1) 25 sprint flutter kick,75 medium free. # 2) Swim 25 easy,sprint kick 25,swim 50 medium. #3) 50 Sprint flutter kick w/ board,50 medium free. #4) 100 easy swim freestyle-recovery swim. #5) 100 Sprint Flutter kick w/ board. MAIN SET : 5 x 100 "Builders" : #1) 25 Fly , 75 back. #2) 50 fly,50 back. #3) 75 fly,25 back. #4) 100 easy recovery freestyle. #5) 100 Butterfly. 3 x 200 PULL : #1) 50 pull,100 swim,50 pull. #2) 50 swim,100 pull,50 swim. #3) 100 pull,100 swim. 750 yd "IM Build set" 4 Parts: #1) 50 IM . #2) 100 IM all DRILL ( 3 plus 2 long axis, 1 breast + 1 butterfly stroke for short axis). #3) 200 IM Kick/Swim by 50. #4) 400 IM Swim . Swim Down : 150 free w/ underwater flips, then 100 easy. 3200 tough yards.

BEAR SWIMMING Workout 060115

Dynamic Stretching and light dryland core strengthening. Warmup 12 x 50 RIMO (drill down swim back) . This leg set is the offshoot of a NBAL (North Baltimore Aquatics) kick set . Based on 8 x 200 #1) Kick 50 with board as fast as you can,swim 150 medium pace. #2) 200 freestyle w/ SPRINT KICK w/ board as second 50. #3) 200 freestyle ,SPRINT KICKING 1st and 3rd 50. #4) 200 freestyle SPRINT KICKING 2nd and 4th 50. #5) swim 100 medium,SPRINT KICK 100. #6) 50 swim,150 SPRINT KICK #7) 200 easy swim #8) 200 ALL OUT KICKING. 100 easy choice. 12 In and Out 25's working on perfect turns. 6 x 50 Hypoxic pull - number of breaths minimized as we progress. 200 warm down.

BEAR SWIMMING 052815

Dynamic Stretching and light dryland core strengthening. Warmup : 12 x 50 RIMO - Drill down,Swim back. 4 x 150 kick (odds dolphin,evens flutter) pattern: Medium,Fast,Medium by 50. 20 x 100 from the blocks. (10 freestyle,10 stroke). 12 x 25 In and Outs- working on fast legal turns. 200 Long axis drill. 100 scull(4 types). 300 Hypoxic pull(5,7,9,11) . 200 choice warm down.

BEAR SWIMMING Workout 052715

Dynamic Stretching and light dryland core strengthening. Warmup : 321 300 Swim choice,200 Pull, 100 Kick. Pyramid Main set : 100 (75 free,25 Fly) , 5 second rest interval. 200 (150 freestyle,50 Fly),5 seconds rest. 300 (100 Free,100 Fly,100 free),5 seconds rest. 400 (100 free,200 IM,100 free). 200 Kick(odds: sprint dolphin,evens: easy flutter), 5 seconds rest. 100 Scull(4 variations). 50 easy. 4 x 100 freestyle ; 1st 100 medium 1:30 pace(w/10 seconds rest). 2nd Medium fast 1:20 pace (w/20 seconds rest). 3rd Fast 1:10 pace (w/30 seconds rest). 4th ALL OUT 100 Sprint free (1:00 goal time). 300 Pull. 200 warm down. 2850 yards.

BEAR SWIMMING Workout 052115

Dynamic stretching and dryland core strengthening. Warmup : 12 x 50 RIMO Drill down ,swim back 3x through. 4 x 100 Kick (burst,build,easy,fast) all flutter. We will continue with pre meet time trials/test sets. Good job to those who participated yesterday. We will also work on starts,turns and explosive bursts. Drill set : long axis 4 x 100 drill. hypoxic 300 pull. 12 x 50 on 1:00. 300 warm down.

BEAR SWIMMING Workout 052015

Dynamic Stretching,light dryland core strengthening. Warmup: 321 300 Swim ,200 Pull, 100 Kick. 4x Meet entries,test sets. These will be announced on deck. 6 x 75 Kick Med,fast,med. , 200 free O breath on odds.300 KDS Rimo warm down.

BEAR SWIMMING Workout 051815

Dynamic stretching and light dryland core strengthening. Warmup : 321 300 Swim, 200 Pull ,100 Kick. Main set : 4x (4 x 125). #1) Bubble Im Kick (w/ 50 dolphin). #2) Swim 125 freestyle. #3) Bubble IM swim (double fly). #4) Pull free . Repeat and double the Backstroke in the next Bubble set,ect. 8 x 25 Sprints: Stroke on the odds, Free on the evens. 8 x 50 Sprint freestyle (10 second rest interval). 200 warm down.

BEAR SWIMMING Workout 051415

Dynamic stretching,and light dryland core strengthening. Warmup : 10 x 50's IM order Drill down, swim back. 300 Kick. 200 pull. 10 Minute timed swim for maximum yardage(this is our LQS for May. 12 bursts(stroke to be announced). 12 in an outs. 300 Hypoxic pull. 200 hypoxic swim. 100 hybrid. 50 fist free. 50 scull.200 warm down.

BEAR SWIMMING Workout 051315

Dynamic stretching and light dryland core strengthening.Warmup 321 - 300 Swim, 200 Pull,100 Kick. 5 x 15 yard Bursts(freestyle). 13 x 50 Sprint on the minute(strokes to be called out). 5 x 100 Kick w/ fins, 15 x 50 Sprints with fins(stroke to be called out). 300 BC pull. 200 short axis drill. 6 in and outs. 200 warm down.

BEAR SWIMMING Workout 051115

Dynamic stretching and light Dryland core strengthening. Warmup : 10 x 50 IM order ; Drill down,swim back. 300 Pull(Long axis). Main set : 5 x 250 Stroke (IM Order)with a 10 second rest interval. 2 laps active rest. 10 x 125 (Odds :Swim,Kick,Drill,Swim,Kick Bubble IM's, ie. 1st 125 -50 fly,25 back,breast,free.3rd -25 dolphin kick,50 flutter on back,25 breaststroke kick ect ...) ,Evens : Freestyle (25 Fast,25 easy......) 200 warm down.

BEAR SWIMMING Workout 050715

Dynamic stretching and light dryland core strengthening. Warmup 321 : 300 Swim choice,200 Pull,100 Kick. Seniors: 3x (10 x 100 free-descend by group). Juniors: Strength sets: Socks,chutes,bands,fins,chains and more....... Drill set: 4 x 100 stroke drill.300 BC Bi lateral. 4x 125 kick with fins,4 x 75 kick without fins. 8 x 25 sprints from blocks. 200 warm down.

BEAR SWIMMING Workout 050615

Dynamic stretching and light dryland core strengthening. Warmup : 8 x 50 Reverse IM order x 2, Drill down,Swim back. 2 x 200 Kick(200 Flutter,200 Dolphin). 3x (10 x 100) Freestyle. First 10 on 1:45, second 10 on 1:40, Third 10 on 1:35 interval. 300 Pull,200 warm down.

BEAR SWIMMING Workout 050415

Dynamic stretching and light dryland core strengthening. Warmup: 8 x 50 Reverse IM order-drill down,swim back. Kick set :" Quadruple leg death " 2 Minutes vertical kicking(1 min. med.,1 minute hard). 4 x 25 OVERKICK freestyle sprints, 2 min. wall Kick (1/2 med.,1/2 hard). 4 x 25 Tombstone kick sprint flutter races. 50 easy. 200 long axis drill,200 short axis drill(choice). 4 x 100 IM on 5 sec. rest interval,4 x 75 Butterfly,4 x 50 Sprint free, 4 x 25 Hypoxic choice(usually Fly or Free). 50 easy. 300 BC bi-lateral breathe control(5,7,9,11,9,7 pattern). 200 warm down choice.

BEAR SWIMMING Workout 043015

Dynamic stretching and light dryland core strengthening. Warmup: 321 : 300 Swim choice, 200 Pull, 100 kick. (4 x 75 stroke + 100 IM )x 4. 6 x 75 Kick (odds dolphin,evens flutter). 4 x 100 stroke drill (IMO). 4 x 100 Kick (100 of each stroke). 300 Hypoxic pull. 50 scull. 4 x 50 Free from deepwater start. 200 warm down.

BEAR SWIMMING Workout 042915

Dynamic stretching and light dryland core strengthening. Warmup 12 x 50 - Drill down,Swim back reverse IM order. Kick set : 6 x 75 (odds dolphin) pattern: easy,med.,fast. Med.,fast,easy, fast,easy,med. x 2. 12 x 75 (6 freestyle on 5 sec. rest interval. 6 Backstroke on 5 sec. rest interval). 6 x 150 (odds are free, evens are 50 fly,50 Back,50 breast). Breath control set incorporated with our pull set: 3 x 200 #1) Breathing every 3 strokes. #2 Breathing every 5 strokes. #3 Breathing every 7 strokes. 6 x 50 Sprints from the block,stroke to be called out. 300 warm down. MEET Registration LC in Orinda 5/29/2015 Check with Coach Pat for entry seed times and events !

BEAR SWIMMING Workout 042715

Quick dynamic stretch,then into the water for a 500 yard warmup (300 Free + 200 IM) . 5 x 50 Butterfly on the 50. 400 (4 x 100 kick IM order)5 sec. rest interval between 100's. 5 x 50 Backstroke on the 50. 300 Pull (4 x 75 ) 5 sec. rest interval. 200 IM. 5 x 50 Freestyle on the 45. 200 pull, 300 warm down.

BEAR SWIMMING Workout 042315

Dynamic stretching and light dryland core strengthening. Warmup : 8 x 75 - Kick,Drill,Swim in IM order. 12 x 25 with drag(either chutes,chains,socks,or tombstone board). 12 x 25 with Fins and paddles. These are all swam IM order in groups of 3. 400 Kick (100 of each stroke). 2 minute vertical kick,2 x 25 overkick freestyle sprints. 100 IM for time. 200 Backstroke. 2 x 50 Skimmers. 300 warm down.

BEAR SWIMMING Workout 042215

Dynamic stretching and light dryland core strengthening. Warmup 321 : 300 Swim choice,200 Pull,100 Kick. "Earth Day" set : 4 x 50 IMO with getouts and "Earthy crunches" x 10 after each 25. 6 x 100 Free with 10 pushups after each 100. 8 x 125 Bubble IM's with 6 dry leaps of faith after each 125. 6 x 50 Kick -odds tombstone,evens dolphin kick with 10 Iron crosses after each 50. 300 pull- long axis , 2 x 25 skimmers. 1 x 25-50 Hypoxic. 200 warm down.

BEAR SWIMMING Workout 042015

Dynamic Stretching and Light Dryland core strengthening. Warmup: 10 x 50 Drill down ,Swim back IMO (5 second rest interval). Time Trials: We will get your time in 4 events(varying per athlete). There will be a simultaneous workout to keep you warmed up and ready for your event/events. Main set : 4321: 400 Swim Freestyle,300 Kick -choice, 200 Pull(long axis), 100 scull. 300 Breathe control (5,7,9,11,9,7) x 50. 200 warm down.

BEAR SWIMMING Workout 041615

Dynamic stertching and light dryland core strengthening. Warmup : 12 x 75 (4 groups of 3). #1-3 Freestyle swim, #4-6 Long axis pull, #7 -9 Flutter or dolphin kick (easy,med.,fast + med.,fast,easy + Fast,med., easy). #10-12 are Scull down swim back-choice of stroke. 4 x 200 on 10 sec rest interval , #1 50 Fly into a 100 IM plus a 50 fly. #2 50 Back into a 100 IM plus 50 back # 3 50 Breast into 100 IM plus 50 50 breast. #4 50 Free into a 100 IM plus 50 free. 50 easy. 12 x 50 with Chutes,socks,tombstone boards,buddy pull,buddy push,Kicking with both arms up,shooters,skimmers,tarzans,stickels drill . 6 x 12.5 bursts. 200 Breathe control,200 warm down.

BEAR SWIMMING Workout 041515

Dynamic Stretching and light dryland core strengthening. Warmup : 321 300 Swim, 200 Pull,100 Kick. 200 SKDS Each stroke. 12 x 25 In and Outs(IMO). 4 x 50 fist drills. 4 x 125 bubble Im's. 2 x 300 Pull long axis. 200 Hypoxic,150 w/ underwater flips,6 x 25 from a dive. 200 warm down.

BEAR SWIMMING Workout 041315

Light Dynamic Stretching and dryland core strengthening. 10 x 50 Drill down Swim back IM order. 10 x 100 (odds IM, evens freestyle only-pattern Build,Easy,Med.,Fast,Descend). 300 Kick (75 of each stroke). 200 Pull Hypoxic. 5 x 200 ( odds drill free,evens 50 free,100 IM ,50 free). 300 warm down.

BEAR SWIMMING Workout 040915

Light dynamic stretching and dryland core strengthening. Warmup 500; 100 Swim,100 Kick,100 pull,100 kick,100 swim. Freestyle Sharkfin drill 2 x 100 ,first 100 :6 kick switch,second 100 12 kick switch. Triple Leg Death : 1 x 50 Free with HUGE overkick. 1 x 50 alternating keeping one foot out of the water x 25. 2:00 Vertical kick (one minute medium,one minute fast). 4 x 25 flutter kick with tombstone board with overkick ,climb out and do 4 burpees,repeat. 50 easy choice. 8 x 25 Short axis sprints with climbouts or wallups x 6 after each 25. 6 x 25 In and outs. 300 BC . 2 x 100 IM (First for time,second drill). 200 warm down.

BEAR SWIMMING Workout 040815

Light dynamic stretching and dryland core strengthening. Warmup : 8 x 50 Swim IM order x 2(Drill down,swim back) 5 second rest interval. 300 Kick (4 x 75) odds dolphin, evens flutter. 4 x 4.100's IMO #1 25 Fly,75 free.#2 50 Fly, 50 free ect through all 4 strokes. 10 second rest interval between 100's,20 second rest interval between groups of 4. Power set : We will utilize socks,chutes, chains, bands,fins and boards ( 8 x 50). Endless relay(or 10 minutes !). Classic tug o war.Band for distance. Hypoxic 200 ( 5,7,9,11). 4 x 100 short axis drills. 200 warm down.

BEAR SWIMMING Workout 040615

Quick Dynamic stretching and light dryland core strengthening. Warmup : 222 200 swim choice,200 Pull,200 kick. 8 x 50 IMO drill down ,swim back in IM order by 50 twice. 2 x 4 100's , First 4 all freestyle - 100 Kick on back or side,100 Build to sprint finish,100 Kick on back or side,100 descend from fast to easy. Second 4 are all stroke - 100 dolphin kick,100 Butterfly ,100 dolphin kick , 100 Butterfly drill. 12 x 25 "Unusuals" including One arm contests of speed, One leg up sprints,Overkicking freestyle,Coley Stickels drill, Skimmers,shooters ,ect.,50 Scull:25 V - sit scull,25 front mid scull,4 x 75 Bilateral breathe control(3,5,7,9,x 75) 150 freestyle w/ underwater flip turns in and out of the flags,200 warm down. 2700 yards. BEAR WILL BE HOSTING THE RICHMOND SAILFISH THIS WEEK, All of our swimmers are expected to be gracious hosts and swim partners.

BEAR SWIMMING Workout 040215

Dynamic stretching and light dryland core strengthening. Warmup : 200 choice, 200 pull (long axis), 6 x 75 kick (odds choice,evens flutter). Drill set : 100 One arm freestyle-Left arm. 100 Freestyle -Right arm. 100 Backstroke - Right arm,100 Backstroke Left arm. Main set : Chutes and Fins ( 8 x 100) Alternating Free and Fly by 100. 12 x 25 Callout sprints.(some one arm,some heads up fist free). 200 BC. 150 free with underwater flips. 4 x 25 shooters or skimmers.200 warm down.

BEAR SWIMMING Workout 040115

Dynamic stretching and light dryland core strengthening. Warmup : 4 x 4 - 400 Swim @ 6:00, 4 x 100 Pull on 1:40 interval, 4 x 50 Kick Sprints on the 50. 10 x 5o's : 1/2 lap heads up front scull , 1/2 lap head down sculling, flip turn at wall and build the last of each 50 into sprint freestyle. Main set : 3 x 100 IM descend . 2x 3 x 75 Butterfly descend. 2x 3 x 50 Free descend. 4 x 100 IM kick. 2 x 200 long axis drill. 300 KDS rimo.200 warm down.

BEAR SWIMMING Workout 033015

Dynamic stretching and dryland core strengthening Warmup : 321 300 Swim choice , 200 Pull, 100 Kick. 8 x 50 Free (descend 1-4,5-8) 10 seconds rest. 2 x 50 short axis drill.6 x 50 IM order less free (85% effort) . 2 x 100 Kick(one hundred dolphin,100 flutter). 4 x 50 Hypoxic free. 4 x 100 IM @ 90% effort. 2 x 50 Overkick free. 1 x 100 Free for time. 2 x 25 Butterfly sprints.200 warm down.

BEAR SWIMMING Workout 032615

Dynamic Stretching and dryland core strengthening. Warmup : 222 200 Swim choice, 200 Pull long axis,200 Kick ( Flutter or Dolphin). 2 x 50 sprint all out Butterfly.100 Butterfly drill(2l,2r,2 strokes). 4 x 25 Dolphin kick(2 as tombstone).1 x 50 with chute.2 x 50 Sprint Butterfly. Repeat through all 4 strokes. We are going to sprint the stroke,then break it down and put it back together. Combination scull/kick set 4 x 25 alternating strokes and scull variations. 2 x 50 Kick on back with 2 arms up or 1 to 2 chains(20-40 lbs.) 6 x 25 free from deepwater starts. endless relay(or 10 minutes). 200 warm down.

BEAR SWIMMING Workout 032515

Dynamic Stretching and dryland core strengthening. Warmup 321 ; 300 Swim choice, 200 Pull,100 Kick. STRENGTH Wednesday ! 4 x 50 Tombstone Flutter kick @ 80 %. 6 x 50 Sprints with climbouts , IM order plus 2 butterfly on the end( 90 % effort). 4 x 50 Tombstone dolphin kick @ 90 %. 8 x 25 Freestyle sprints @ 100% effort w/ climbouts and excercises following each 50. 4 x 50 Tombstone Breaststroke kick 80% effort. 150 free with underwater flipturns. 2 x 25 Skimmers. 300 KDS IMO. 200 warm down.

BEAR SWIMMING Workout 032315

Dynamic Stretching and Light Dryland core strengthening. Warmup : 300 Swim, 2 x 100 Pull, 4 x 50 Variable kick. SKIDS: Swim ,Kick,Drill,Swim by 100. 4 x 100 SKIDS IM order.Ie: 100 SKIDS Butterfly followed by 100 Skids Back ect ... 10 Second rest interval. 4 x 125 Kick w/ Fins, Odds dolphin,evens flutter. 8X 3 Missile bobs to Burst 50 freestyle.Work on an explosive start to each 50. 2 x 150 Long Axis pulling. 100 Breaststroke drill,followed by 100 Breaststroke kick. 8 x 50 Sprint Free from the blocks.50 Tarzan fist free, 50 Fist fly,50 Coley Stickels drill butterfly. 200 Hypoxic(breathing every 12 strokes). 200 warm down choice.

BEAR SWIMMING Workout 031915

Dynamic stretching and light dryland core strengthening. Warmup: 200 Swim , 4 x 50 variable kick,200 Pull. Main set : "Test set Thursday" We will perform a series of 10 x 50 freestyle sprints on a prescribed interval. 6 x 100 Kick w/ fins. 6 x 100 Freestyle holding a tight interval with no more than 5 seconds rest. 200 Backstroke drill,100 back. 200 choice warm down.

BEAR SWIMMING Workout 031815

Dynamic stretching and light dryland core strengthening. Warmup 222: 200 Swim choice,200 pull, 200 kick. Main set : 8x 25 Butterfly Sprint + 5 sec. rest ,50 Dolphin kick + 5 sec. rest , 75 Butterfly drill. Repeat with each stroke,cycling through twice (1200yds.) 6 x 50 Non free(odds Burst,evens build). Triple leg death- 2 x 25 free with huge overkick,2:00 of vert kick(1:00 med. ,1:00 fast). 4 x 25 tombstone sprint kicks. 150 free with underwater flips,200 hypoxic,300 warm down.

BEAR SWIMMING Workout 031615

Light dynamic stretching weather permitting. Warmup : 300 Swim choice, 200 Pull, 100 Kick. 200 IM for time. 4 x 50 Kick IM order. 75 Fly plus 3 x 25 dolphin kick on 5 sec. rest interval. 150 Back , plus 3 x 50 Kick on back(dolphin or flutter). 225 Free plus 3 x 75 freestyle drill. 2 x 50 tombstone kick. 12 x 25 sprints-strokes to be called out.100 Fist fly. 200 warm down.

BEAR SWIMMING Workout 031215

Dynamic and Static stretching with some dryland core strengthening. Warmup: 200 Swim choice,200 long axis pull, 6 x 50 variable kicking. Backstroke drills 4 x 100 (sgt. drill,3 stroke + 6 kick drill, one arm drill,choice drill) 12 x 50 (Odds Swim All out,evens breast stroke). 2 x 150 free with underwater flips. 3 x 50 pull (Back,Breast,Free). 4 x 100 Kick on a tight interval. 200 Hypoxic,150 warm down.

BEAR SWIMMING Workout 031115

Dynamic and static stretching with some dryland core strengthening. Warmup : 300 Swim, 200 Pull, 100 kick. 6 x 25 Sprint freestyle on the 30. 4 x 75 short axis drill. 6 x 50 Kick sprints(IM order),5 second rest interval. 8 x 100 alternating IM and freestyle (10 sec. rest interval). 4 x 75 long axis drill set. 4 x 25 heads up fist freestyle. 200 hypoxic or 150 w/ underwater flips. warm down.

BEAR SWIMMING Workout 030915

Dynamic stretching and light dryland core strengthening. Aquatic warmup: 200 Swim,200 Pull. Kick set : 4 x 75 (w/5 sec. rest in between). Pyramid Main set : 100 Fly + 4 x 25 Butterfly. 200 Back + 4 x 50 Backstroke sprints. 300 Breast + 4 x 75 Breast(can be drilled). 400 Freestyle + 4 x 100 free (Fast). All sprints get 10 second rest intervals. 200 long axis drill warm down. Starts and Turns if time allows. Thank you

BEAR SWIMMING Workout 030515

Dynamic Stretching and light dryland core strengthening. Warmup : 200 Free,100 Kick,100 free ,100 pull. LQS (Long Quality Swim) 10 min,and 20 minute groups. 12 x 50 Kick sprints(to be called out) . 200 short axis drills. 200 Breathe control,6 x 75 IM order(rotating through). 200 Warm down.

BEAR SWIMMING Workout 030215

Dynamic and Static Stretching. 400 Warm up ( 200 Free, 50 Kick, 100 Free,50 Kick). 8 x 25 pull(Evens easy,Odds build to sprint finish). 12 x 50 (4 groups of 3) Easy, Medium,Fast. 6 x 50 Freestyle last 12.5 yards at 100 %. 2 x 50 Scull(in 2 variations minimum). 4 x 100 IM (moving our 1 sprint lap through each 100).150 short axis drill. 200 IM for time. 200 warm down.

BEAR SWIMMING Workout 022615

Dynamic and static stretching. Warmup : 200 Swim choice, 4 x 25 free on the 30. 4 x 50 variable kick on the 1:00. Wind: 200 breathe control (5,7,9,11 pattern). 150 free with underwater flipturns. Energy: 12 x 50 Sprint freestyle (3 groups of 4) descending within each group. Depth : 4 x 25 Skimmers( skimming the bottom by dolphin kicking in the missile position). Bottom board: 4x Kick the board to the bottom......hold it against the bottom of the pool by kicking with Maximum effort for 20 seconds(depth can vary from 8 to 13 feet). Faster: 6 x 50 sprint, pitting a faster swimmer against a slower one using specific timing to ensure a fair finish. Swim Aids: We will perform a series of pulling and swimming exercises utilizing Chutes,Chains,bands and each other to create resistance or add speed. 150 short axis drill.200 Kick on side(50 l, 50 R,50 L, 50 R side). 2 x 50 free with one leg up and out of water. 300 warm down.

BEAR SWIMMING Workout 022515

Dynamic stretching on deck. Warmup : 200 Swim choice, 4 x 50 Kick,200 pull. 300 kick long axis. Main set: 12 x 100 (3 groups of 4) . #1 Butterfly,free, free, butterfly. #2 Fly, free,fly,free. #3 Free,fly,free,fly. # 4 Free, fly,fly,free. Then repeat with Backstroke,and breaststroke. 4 x 25 Heads up fist free. 200 Hypoxic (5,7,9,11) freestyle. 300 warm down.

BEAR SWIMMING Workout 022315

Light Stretch and Dryland core strengthening. Warmup : 200 Swim choice, 150 Kick(left side 50.Right side 50, 50 on back),4 x 50 sprint,150 drill. Today is 200 day ! 3 x 200: 200 IM, 200 free,200 back. 4 x 50 variable kick sprints. 8 x 25 Freestyle(odds fist free). 2 x75 plus 50 Kick of Stroke. 12 x 25 in and outs freestyle. 200 warm down. Rest intervals to be determined by group.Practice times are 5:30 to 7:00 pm. Thank you

BEAR SWIMMING Workout 021815

Stretching and light Dryland core strengthening. Warmup: 2 x 150 choice,2 x 100 kick,3 x 100 pull long axis. Main set: 5 x 125 as follows: 25 swim stroke(Butterfly),then 100 freestyle.#2 : 50 Stroke,75 swim free.#3 : 75 Stroke,50 free. #4 : 100 Stroke,25 free. # 5 : 125 stroke. Short axis drill set: 4 x 100. 4 x 50 Variable kicking.200 hypoxic. 200 warm down.

BEAR SWIMMING Workout 021215

Light dynamic stretching. Warmup : 6 x 50 stroke order less fly. Kick set : 4 x 125 variables. Main set : Pyramid: 25 Fly, 50 Back,75 Breast ,100 free,(5 second rest intervals). 200 IM, 300 KDS rimo,400 IM swim drill x 25, 200 Kick on side alternating by 50,100 one arm free,75 Fly drill,50 v -sit scull,25 heads up fist free. warm down.

BEAR SWIMMING Workout 021115

Stretching and Light Dryland. Simple set today: 50 x 50 seniors,30 x 50 Juniors. (By sets of ten) : 1 st 10 Kick, 2nd 10 Swim,3rd 10 drill. 2 x 50 Free,then Breast,Then Backstroke and Butterfly on a tight interval(5 seconds rest). Kicks,Drills and Swim are all stroke order in pairs. 200 warm down. Seniors x 10 : Kick,Swim,Drill,Kick,Swim.

BEAR SWIMMING Workout 020915

Stretching and dryland training from 5:30 to 6:00 . Aquatic warmup 300 swim choice. 4 x (50 kick/drill(fly),75 Kick,drill,Kick(fly), 125 Swim double Fly. Repeat through all 4 strokes. 10 x 50 (burst,build,easy,fast,build) x 2. 200 short axis drill combo. 150 w/ underwater flips. 200 warm down.

BEAR SWIMMING Workout 020515

Light warmup: Med balls,Jumping Jacks, ect... Aquatic Warmup : 12 x 50 (Alternating Swim and Kick by 50),all long axis. Pull set: 3 x 100 descend freestyle. Main set : LQS - Timed distance swim for February ( 20 0r 30 Min.). Drill set : 2 x 125 3 stroke ,6 kick long axis. 200 BC free. 300 warm down. Note : NEXT MONDAY- POOL IS CLOSED FOR PRESIDENTS DAY 2/16/15 NO PRACTICE ON THAT DAY. STARTING NEXT WEEK : 5:30 - 7:00 Mon,Wed.Fri. Thank you

BEAR SWIMMING Workout 020215

Today we have a simple 3k day. 300 Swim-choice. We will then move into a Kick set : 5 x 200 (Dolphin,Flutter,Breaststroke kick,flutter,Dolphin) swam by 200 on R side for 50,L side for 50,50 on back,50 on front. Breastroke alternates front and back. 10 x 100 (easy,med.,fast,med.,easy) + (fast,med.,easy,med.,fast)by 50. 8 x 50 Callouts(for stroke) on the 1:00. 150 drill backstroke,150 warm down.

BEAR SWIMMING Workout 012915

Warmup will consist of a variety of Dynamic stretching and core strengthening. We are at the end of our 2nd week back and I have ramped up the intensity by 10%. Aquatic warmup : 2 x 100 Catchup free,6 x 50 Free(on the minute),then 8 x 50 Kick IM order twice(first round 70%,2nd round 90%). Main set: 10 x 100 on 1:30. Times will be recorded and logged for future use/reflection. Drill set : 2 x 50 Coley Stickels butterfly drill.2 x 100 long axis drills(3 stroke + 6 kick-body "indexed").2 x 50 Breast stroke drill. Kick set : 12 x Variable 25's on the :40. 2 x 150 w/ underwater flips. 2 x 25 Piston kick with sculling arms. 4 x 25 sprint free for time from the blocks/wall. 200 warm down.

BEAR SWIMMING Workout 012615

Warmup: 4 x 50 kick on back alternating flutter and dolphin by 50( on the :50). 3 x 100 freestyle (on the 1:30 - 1st 100 @ 70%, 2nd 100 @ 80%, 3rd 100 at 90%). 6 x 25 free @ race pace 10 second rest interval. LQS for January ! Long Quality Swim #1 of 2015- We will do the Davis mile in one of 3 ways......A) The way I did it on Sunday: 11 laps fly,10 laps free,9 laps fly,8 laps free and so on(you can opt for fly drill). B) 275 IM (by 50 stroke),250 free,225 IM,200 free and so on. C) Stroke down free back on odds(stroke can be Fly or Back), then all free on the odds. 300 KDS RIMO. 6 x 50 Kick sprints on the :45. 200 Breath control (5,7,9,11 x 50).300 warm down. Note: Davis mile starts at 11 laps and ends with one lap.Rest interval is 5 seconds. Thank you for swimming Bear !

BEAR SWIMMING Workout 012215

Welcome back , We will start todays practice with a series of Dynamic Stretches and light excercises. I will then tell you "the Hot Dog" story,and possibly show the video(From ASCA clinic). Warm up will be standard this week,but modified in the upcoming week. 321 - 300 Swim,200 Pull,100 Kick. As suggested by USA Swimming we will resume by building 10% per week until we are back in top condition. Todays main set will focus on "distance per stroke" . Touching on all 4 strokes in a variety of sets. 4 x 4 x 4 100's with 6 x 50 Kick sets in between each group of 4 x 100's. I am looking for solid drops in stroke counts, without losing speed. warm down is 300 yds(200 drill,100 swim)choice.

Practice resumes starting Thursday 1/22/2015 ....... Tomorrow !!

Welcome 2015 in by making the commitment to Swim with Bear. I am re energized and fresh with new progressive ideas and clever sets.In 2015 we will embrace conditioning for swimming in a variety of ways. We look forward to seeing you at Practice. Coach Pat Malaga