BEAR SWIMMING / PVHS JV Workout 022717

Dynamic stretching and light dryland core strengthening. 321 Warmup :300 Swim choice,200 Pull,100 kick. 4 x 100. 50 Kick/ 50 Swim (stroke order by 100). 3 x 100 on 1:30/2:00. 4 x 100 Swim25/drill50/ swim 25 (fast,med.,fast). 12 x 25's (4 shooters,4 sprint free,4 flip,vert kick flip's). 3 x 150 Pull build. chutes and paddles and socks (15 minutes). 200 stroke warm down.

BEAR SWIMMING Workout 021617

Dynamic stretching and light dryland core strengthening. Warmup 321: 300 Swim choice, 200 Pull long axis, 100 kick. We will have a little time trials to gather information on where everyone is at. 4 x 50 , 4 x 100, 2 x 200, 400 IM ,500 free plus a variety of skill building stroke and turn work. Pool is closed Monday in observation of Presidents' Day ! No practice Monday .

PVHS JV 021017

Fun Friday. Choice warmup swim 200 yards. Today's goal is 2 k. 4 x 125 free . 6 x 50 kick 10 second rest interval. T-10 ( timed 10 minute swim), this will help determine average 100 pace. 200 Free drill (3&6, or catchup).4 x 25 dolphin kick on back. 4 x 100 IM - odds drill.100 Warmdown. Provided the T 10 yields 500 plus yards ,this workout should allow each swimmer to achieve 2k. I will continue to focus on alignment and posture ,as well as neutral spine head positioning. Next week we will introduce dryland core strengthening with an emphasis on plank variations.

BEAR SWIMMING WORKOUT 020917

Dynamic stretching and light dryland core strengthening. 321 Warmup : 300 Swim, 200 long axis pull, 100 kick. It is "200" day,all the sets will be either 200 or 200 pace swims. 2 x 200 Freestyle ( perfect split or negative split expected). 200 Breaststroke drill at 200 pace. 2x 200 IM Smooth,and correct focusing on clean turns. 200 free with UW flips. 200 breaststroke sandwich: 50 free,100 breast,50 free. Triple leg death : 30 missile bobs,2 min. Wall kick( one minute all out).2 x 50 free with an over kick or one LEG out of the water . 200 back.50 v sit scull.200 warm down. Note: A variation of this workout will be used for the High School JV Team.

BEAR SWIMMING Workout 020817

Dynamic stretching and light dryland core strengthening. 321 Warmup: 300 choice swim,200 long axis pull,100 kick. 8 x 50 sprint flutter kicks on the .50. 6 x 50 breaststroke drills( each one different). Deepwater 50's x 8. Scull 50. 1 BC 50 free.2 x 150 free with UW flipturns( of course not breathing in or out of the flags). 200 short axis drill,100 Fly.200 warm down. Many of the drills we perform will require mastering all aspects of swimming including balance,timing,feel,symmetry,and overall body awareness to fully benefit.

BEAR SWIMMING Workout 020617

Dynamic stretching and wetland core strengthening. 12 x 50 swim/ drill or swim/kick choice warmup today.3rd week back,Intensity up by 30%. I am pushing for shorter intervals and lengthening the duration of activity or distance simultaneously. We will do a series of 75's on the 1:10. Kick set : 6 x 75 odds flutter ,evens dolphin 1:25 interval. Salo "In and Outs" x 12, these will be called out. 200 long axis combo drill.100 Breaststroke.200 warm down.

BEAR SWIMMING Workout 020217

Dynamic stretching and light dryland core strengthening. Warmup: 321. 300 choice swim,200 pull,100 kick. Week 2 Training intensity up 20 %. 16 x 100's (4 x 4) 1-4 Free descend. 5-8 Kick descend. 9-12 Pull w/ breathe control ( build). 13-16 IM descend. 50 scull, 200 breaststroke drill. 100 back,200 warm down.

BEAR SWIMMING Workout 020117

Dynamic stretch and white dryland core strengthening. Standard warmer which will consist of a 3,2,1 -300 swim, 200 Paul, 100 kick. Tonight's means it will be a ladder:50 yards of sprint freestyle, one hundred yards of dolphin kick, 200 IM.300 yard reverse I am drill. 400 freestyle. 50 fly, one hundred kick on back, 50 breast, 100 free, 200 IM.8 x 75 Callouts.200 warm down.