BEAR SWIMMING Workout 030116

Dynamic Stretching and quick Drylands core strengthening. Warmup: 321 300 Swim choice, 200 Pull, 100 kick. 4 x 50 One arm free. 12 x 50 Kick w/ 5 second vertical kick at wall,then Deep water start-No pushoff. 9x 100 free 3 x 3 (easy,medium ,Fast -three times through). 3 x 200 pull (one choice,one bc,one backstroke). 200 Im drill,200 IM. 50 scull. Starts and turns. 200 choice warm down. Hills Meet is still open, Lets get as many Bears as we can to participate ! Sign up today at Pacswim.org,under meets: Hills Hurricane March 20th. Thank you

BEAR SWIMMING Workout 022516

Warmup : 321 300 Swim(choice), 200 Pull(long axis),100 Kick. 4x(50 st kick,50 st drill,50 st swim).2 x 200 free descend . 6 x 50 kick sprints on the Minute. 12 x burst freestyle 25's. 200 free w/ underwater flips. 50 piston kick w/ sculling arms. 50 running underwater. 100 long axis combo drill,100 short axis combo drill. 2 x 50 hypoxics. 2 x 50 Hybrids. 300 warm down. Lets get registered for the Hill Hurricane meet in Orinda on March 20th. Talk to Coach Pat regarding events and entry times. 3k today .

BEAR SWIMMING Workout 022416

Dynamic Stretching and light drylands core strengthening. Warmup : 321 300 Swim, 200 Kick, 100 Pull. Time Trials 4 x 50 ( IM order) Sprints from a diving start(long rest interval). 5 x 100 100 of each stroke IM order. 2 minute rest interval. One 100 IM. 50 scull. 6 x 75 Kicks(easy,medium ,fast). 2 x 200 1x IM , 1x Freestyle (2 minute rest interval. 400 IM or 500 free . 200 warm down or drill down.

BEAR SWIMMING Workout 022216

Dynamic stretching and light drylands core strengthening. 300 choice,+300 IM (Swim,drill,swim). 2 x 200 Pull (one with breathe control). 100 IM swim. Kick set: 4 x 75 Stroke kick.3 x 75 2 kick one drill, 2 x 75 1 kick one drill, 1 x 75 all swim. 12 x 50 4 groups of 5: first 5 on .50,2nd 5 on .45,3rd 5 on 40,last 5 on .35. 50 scull. 200 warm down.

BEAR SWIMMING Workout 021716

Warmup: 321 300 Swim choice, 200 Pull, 100 Kick. Main set : T-30 : We will swim a 30 minute timed set,and calculate our average 100 times. Kick set : Quadruple leg death ! 4 types of rigorous kick sets in succession. Drill set: 2 x 200 (one short axis,one long axis). Sprint set: 12 x 25 In and outs. 300 warm down. All rest intervals are 5- 10 seconds with 30 in between set changes. Thank you

BEAR SWIMMING Workout 021116

Dynamic stretching and drylands core strengthening. Warmup: 321 - 300 choice swim, 200 pull,100 kick. 4 x 50 free plus dryland activity. 6 x 75 stroke plus dryland activity. 5 x 100 IM plus dryland activity. 5 x 50 kick plus dryland,5 x 50 kick plus dryland. 200 stroke drill. 2 x 50 kicking on back w/ arms up. 2 x 50 heads up free. 12 x 25 sprint callouts. 200 warm down.

BEAR SWIMMING Workout 021016

Dynamic stretching and drylands core strengthening. Warmup: 12 x 50 (6x Drill ,swim ,6x Kick,swim). Timed 100's x 2 (freestyle). 12 x In and outs(short rest interval). 200 Backstroke drill. 200 breaststroke drill. 4 x 50 free w/ overkick. 3 x 50 Butterfly (changing breathing pattern by 50(#1 -3 down,one up.#2 -2 down,one up.#3 - 1 down,one up). Kick srints: 10 x 50 on the minute. 200 free drill: 3 strokes heads up,6 strokes heads down. 2 x 200 pull set. 2 x 150 (stroke,free,stroke by 50). 200 warm down.

BEAR SWIMMING Workout 020816

Dynamic stretching and light drylands core strengthening. Warmup : 321 300 Swim choice,200 Pull,100 Kick. 4 x 200 (#1 free at 80 % effort,#2 IM at 90 % effort,#3 200 kick -fast easy by 50,#4 200 breast stroke drill. 6 x 75 (odds-free,stroke,free. Evens-Stroke,free,stroke). 2 x 25 scull,2 x 25 heads up free. 12 in and outs. 10 50 sprints,stroke to be called out.

BEAR SWIMMING Workout 0201416

Dynamic stretching and light drylands core strengthening. Warmup: 321 . Main set "Ladder" : 100 Kick on side,200 IM, 300 stroke drill, 400 free,500 (400 IM plus 100 free).400 pull,300 kick w/ board,200 free w/ underwater flips,100 Breast,50 scull, 25 sprint free. Seniors/Juniors dryland activity between each part of ladder. warm down.

BEAR SWIMMING Workout 020316

Warmup : 321 - 300 Choice swim,200 Pull, 100 kick. 4 x 150 stroke order: (50 Kick,50 drill,50 swim) 5 second rest interval. 8 x 100 -First 4 IM order,2nd 4 free descend. 8x 25 (looking for 15's or better). 150 free w/ underwater flips. 3x 100 pull (burst,build,easy,fast x 3). 200 stroke drill(short axis). 12 in and outs on the .30. 200 warm down.

BEAR SWIMMING Workout 020116

Dynamic stretch and quick drylands-plank variations x 4. Today we will swim 50 x 50 . 12 x 50 warmup: Drill down kick back (RIMO x 3). 8 x 50 Pull with patterns to be called out.(burst,build,easy,fast,minimum stroke,breathing pattern ect..)5 second rest interval. 10 x 50 kick w/ board on the .50/1:00 by group(juniors and Blue/cubs can use fins). 10 x 50 Freestyle( descend 1-4 twice then One easy,one fast).5 second rest interval. 8 x 50 IM order on a tight interval. 2 x 50 easy warm down -choice.