BEAR SWIMMING/ PVHS Workout 041918

Dynamic stretching and light dryland core strengthening.Warmup: 321. 300 Swim, 200 Pull or drill,100 kick. Main set : Broken 100’s : 3 rounds of 8 100’s.2 of each stroke ( paired). 25 stroke drill,50 sprint stroke at race pace,25 kick.50 V sir Scull and underwater running in between rounds.500 Free fifty fast, fifty east. 300 kids rimo,200 choice warm down. We will also be racing off the blocks for 50’s.

BEAR SWIMMING / PVHS Workout 041818

Warmup 321. 300 choice Swim, 200 drill or pull,100 kick. Main set: 12 X Broken 200’s. (3 rounds of 4 ; stroke based 50 Sprint,100 drill, 50 kick). Increasing intensity and speed (descend rounds 1-3). 400 pull.50 Scull. 6 X 75 ( Swim,kick,Swim). 8 x 25’s with strength component. 200 warm down.

BEAR SWIMMING / PVHS Workout 041718

Dynamic Stretching and light Dryland core strengthening. Warmup : 12 X 50 ( Swim,Kick or Swim,Drill by 50). 3 x 100 kick building to sprint. Main set : Broken 300's. 6 X ( 100 stroke, 100 free,50 drill,50 stroke including a longer 10 second rest interval). 50 easy,or scull. 12 X 25 UW's( including underwater running,barrel rolls,on your back,on yor side,arms by side( brick),and other creative alternatives). 2x 200 Pull( one free,one backstroke),Starts and turns if time permits,incorporated DRYLAND based on weather conditions. 200 warm down.

BEAR SWIMMING / PVHS Workout 041618

Monday's set will include a variety of Stroke Sprints. Warmup: 321 300 Swim,200 Pull,100 Kick. 40 x 50's ; 4 sets of ten( 2 of each stroke,plus two kick sprints). Descend by set 1-4. 50 Scull . 2 x 300 pull choice. 8 x 25 fun sprints. 300 KDS rimo. 200 Warmdown.

BEAR SWIMMING/ PVHS Workout 041218

Hello, Today's emphasis will be on Sprinting .....again. Warmup: 222 200 Swim,200 Pull or drill, 200 Kick. Main set : 16 x 75 (4 groups of 4 descending within) IM order . 50 V sit scull. 12 x 50 Kick Sprints(4 groups of 3). 200 breaststroke drill.100 fly.100 Breast. 500 free(100 easy,100 fast...). Deepwater 50's x 6. Vertical kicking-2 minutes. 2 x 200 pull( one free,one back). 200 warm down.

BEAR SWIMMING/ PVHS Workout 041118

Hello, Today's set will be SCY Sprint focused. Warmup : 321. 300 Choice Swim,200 Pull or drill,100 Kick. Main set : 4X ( 3 x 50 Free descend + 3 x 50 Stroke descend). 50 Scull. 12 x 50 Sprint kick( odds stroke) on the minute. 50 Piston kick with mid scull arms. 8 x 75 build to sprints(odds free,evens stroke). 300 Pull . 50 V sit scull. 500 free ( 100 easy,100 fast). 200 warm down. Juniors and Seniors : If you have not already communicated your 2018 season goals, please do. Each Swimmer has an individual program suited to help meet those goals. Note: USA Swim registration is mandatory for all members of the Team,Please bring filled out reg forms. Thank you for swimming BEAR.

BEAR SWIMMING / PVHS Workout 041018. #725

Hello , Tuesday's set is Sprint based. Warmup 222 : 200 Swim, 200 Pull or Drill, 200 Kick. 24 Broken 100's. 1) 8X 100. 25 Sprint Free/ 75 flutter kick.50/50, 75/25'then 100 free sprint. 25 Stroke/75 stroke kick,50/50,75/25,100 sprint stroke. 50 Scull. 2) 8X 100 . Swim/ drill ( build to 100 drill). Same as set one ,but drill based. 50 Scull 3). 8X 100 . Swim/ kick ( build to 100 kick,same order as 1&2). Pull set : 3X 200 (200 free pull, 200 back pull, 200 free pull). 12 x 25 Fun Callout Challenge sprints.

BEAR SWIMMING / PVHS Workout 040918

Hello, My apologies for not posting workouts as often as I usually do. Workouts are in full swing at BEAR. Thank you for registering/ renewing USA Swim memberships,this is required of ALL our Swimmers. San Ramon Long Course Meet is open ,so let's get signed up. Warmup : 321 : 300 Swim, 200 Pull or drill,100 kick. Main set : 30 X 100 (first 10 alternating free swim/ kick at 80%),(second 10: stroke order/ stroke kick), (third 10: Pull/kick by 100). 50 V Sit Scull in between sets of 100's. 200 choice warm down.