BEAR SWIMMING / PVHS Workout 032918

Dynamic Stretching and light Dryland core strengthening. Warmup : 321 - 300 choice,200 pull or drill, 100 kick. 12 X 75 build ( stroke order). 50 scull. 8 X 50 Kick Sprints. 50 heads up front scull. 8 x 100 stroke. 50 easy. 2 x 200 pull( one backstroke). 6 x 25 Hypoxic sprints. 500 Free ( 50 fast/50 easy). 200 warm down. Tight rest intervals on all sets (5/10 seconds by group), 30 seconds rest in between sets.

BEAR SWIMMING / PVHS Workout 032818

Dynamic stretching and light dry land. 12 x50 Swim/ kick or swim/drill. Main set: 100 free sprint, 200 kick, 300 kids rumors, 400 IM Drill/ Swim, 500 Free 50 fast/50 easy, 3 x 200 Pull long axis, 3 x 250 (100 Free,100 IM,50 kick). 12 x 25 sprint callouts. 50 Scull. 200 warm down.

BEAR SWIMMING/PVHS Workout 032618

Dynamic stretching and light dry land core strengthening. 321 Warmup. Main set 6X ( 4 x 50 stroke descend, 3X 50 drill stroke,2X50 kick stroke).50 Scull .2X 200 pull( one backstroke). 6 x 25 sprints. 300 warm down.

BEAR SWIMMING/ PVHS Workout 032118

Warmup : 222 (200 Swim,200 Pull,200 Kick). Main set: 6 x 150 (drill 50,Swim 50,kick 50 stroke). 50 Scull ( v sit). 9 x 50 free (3 X 3 , descending 1-3. Then repeat 3x. 4 X 200 drill in stroke order. 6 X 25 Sprints to be called out. 300 choice warm down. Long Course Meets in April, let’s have a strong showing.

BEAR SWIMMING/PVHS workout 031918 #719

Great Meet this Weekend at De La Salle.Saw some fast swims ,and had some good swims. We dropped time across the board. Wired pads and blocks helped with reaction times and general accuracy overall. Meet review,plus individual feedback and analysis at the Pool on Monday. Warmup: 222 ( 200 choice swim,200 pull or drill,200 kick). Main set : 4 x 200 IM's (number 2,4 swam medley order). 50 scull. 2 x 400 IM(#2 drill). 12 x 25 on the .30. 8 x 50 Sprint kick( odds fly). in and Outs x 12. UW's . B.C. 50's. Underwater running x 50. 300 warm down.

BEAR SWIMMING /PVHS Workout 031518

Hello BEAR Swimmers and blog followers, Our Olympic size Pool has been action packed with Age group and High School Swimming in full swing. Highlights include : Blended workouts,Epic weather( swimming in the hail,ect.),Many ,many block starts and sprints,as well as Birthday and Holiday celebrations ! Reports on the Cub and Blue group include: First 100 fly completed,All are competent in Breast stroke,and some can keep up with the Juniors in the kick sets ! Junior/Senior groups are knocking out 500 freestyle and 400 IM's on repeats with little variance. Solid A Times are prevalent in these groups. We will increase the Dryland training as weather gets better. All Swimmers must be USA registered asap,some memberships have lapsed,let's get everyone on Deckpass and support our kids.We have lots of Meets this year and I expect everyone to accept the challenge and Race. On another note Coach Pat is in the middle of training for every Pacific Masters Open Water Swim( in California) for 2018 ( and has added 8-20 miles of trail running per week to the regimen,all are welcome to join). Coach Carol ( Pac Swim Coach of the year 2017) ,has also been competing in Pool meets and continues to Swim fast. Join us for great workouts,plenty of space,fresh air and a combined 25 plus years of Coaching experience at BEAR ,as well as 50 meter Long Course Workouts in the Summer. What a pleasure it is to see so many of our past,present,and summer swimmers competing for various Local High Schools !As a High School Coach ( and U.S. Masters Coach) it is very rewarding to see our Bear paws reaching far and wide , leaving an indelible impression on the local Swimming community. Formerly Golden Bear,we have a 40 year tradition of producing exceptional swimmers,in all age groups. As Coaches we are Soley and Specifically concentrating on all aspects of Competetive Swimming. Thank you for Swimming BEAR ! Workout : 321 warmup(300 swim,200 pull,100 kick)4 X 4 100's building to one hundred of stroke. 75 free/25 fly,50 free/50 fly,25 free/75 fly,100 fly,ect. Freestyle builds to 100 fist free( Sprint the Stroke on all of these,10 second rest intervals,50 scull in between each group of 4). 6 X 75 Kick,drill,kick stroke order 2x. 300 Pull( middle 100 back). 12 x 25 sprint Callouts on the .30. 300 warm down. See you on deck.