BEAR SWIMMING WORKOUT 102912

Stretching,Team building exercises,Core strengthening,Bands and med balls. Aquatic warmup: 200 choice. 4 x ( 10 x 25 ) ; 4 butterfly,3 back,2 breast, 1 free. 4 Back,3 breast,2 free , 1 fly. 4 Breast ,3 free,2 fly,1 back. 4 free, 3 back, 2 breast, 1 fly. Drill Set : Long axis drill variations;Freestyle 3 stroke ,6 kick- 2 stroke 6 kick,1 stroke 6 kick on side. Kick Set : 6 x 75 alternating flutter and dolphin. "Skill or treat" Demonstrate a perfect stroke skill- drill or stroke for 2 laps for a "Bear Treat " . Hypoxic set..... warm down with some active rest. Thank you, PM P.S. WEDNESDAYS PRACTICE IS CANCELLED FOR HALLOWEEN .

BEAR SWIMMING Workout 102512

Stretching, Dryland , Core Strengthening ..... med balls, resistance bands. Aquatic Warmup : 300 ; 100 freestyle, 100 reverse IM,100 freestyle. Kick Set : 24 x 25's : 6 of each stroke on a tight interval. Drill Set : Long Axis 100 yds., Short Axis 100 yards -choice of stroke-choice of drill. Main Set : 4 x 25 Fly, 4 x 50 back,4 x 50 breast stroke , 4 x 100 freestyle. 100 free,2 x 50 Breast,2 x 50 Back,2 x 25 Butterfly. Breath Control set- no breather 25's . tug of war Cool down. Thanks, PM

BEAR SWIMMING Workout 102412

Stretching, Dryland,Bands,Med balls. Aquatic warmup: 300 non- free . Drill Set : 4 x 75 Butterfly (drill,scull,drill ). 4 x 75 Back ( drill,scull,drill). Kick Set : 3 x 200 Kick with 1:00 vertical kick in between each 200 (flutter on side for 1st 200, Dolphin on side for middle 200,flutter on side for final 200) . Main Set : 16 x 50 ; 4 groups of 4 in IM order. Minimum rest interval. Active rest 50. Breath control 200 (breathing every 5th,7th,9th,then 7th stroke by 50) Warm down 200 Thank you, PM

Bear Swimming Workout 102212

Stretching,Dryland and Core strengthening. Aquatic warmup: 400 free; 50 easy, 50 fast. Drill Set : Long axis 200 ,then short axis 200 each with some drill variations. Kick set : 12 x 50(flutter odds,dolphin evens) on the 1:00 or 10 sec rest..... Main Set : 4 x 50 fly, 100 Back,100 breast,4 x 50 free . Repeat with 4 x 50 back,100 breast,100 free,4 x 50 fly. and so on until all 4 strokes have been gone through..... Breath control set , followed by some piston kick 25's with sculling arms. Cool down 200 Thank you, PM

Bear Swimming Workout 101812

Dryland, Stretching,Core strengthening, bands,med balls ,balance balls,Hula hoops, ect. Swim 300: choice Non -stop variable (changing speeds). Drill Set : 4 x 50 drill of each stroke ( 2 drills per stroke). Main Set : 20 x 25's on the 30.00 rest in between sets of 4 (4 sets of 5) . 5 x 100 IM on a tight interval. Hypoxic training,BC swimming, Warm Down, This set is modeled for the blue/gold level swimmer. A more advanced workout will be given to the Junior / Senior Swimmers by Coach Graeme. Thank you, Pat M

Bear Swimming Workout 101712

Dryland, Core Strengthening and Stretching. Aquatic Warmup : 200 Freestyle-long . Drill Set : 4 x 100 IMO : Each 100 "ALL drill" ,utilizing 2 differant types of drills. Kick Set : 8 x 50 alternating flutter and dolphin by 50. Main Set : 8 x 25 Free,6 x 25 Butterfly, 4 x 25 back,2 x 25 breast. Then, 8 x 25 breast,6 x 25 free,4 x 25 fly,2 x 25 back. Stroke review and corrections. Warm down 200 ...... This workout is geared towards the "Blue" level. The Junior /Senior Workout will be separate. Thank you, Pat M. Bear welcomes Coach Graeme Baldwin on deck !(ex Cal Bear Swimmer) his insight and experience is much appreciated !!

BEAR SWIMMING Workout 101512

Team Stretching, Dryland with some core strengthening, bands, med balls,cardio......Aquatic Warmup: 300 choice . Drill Set : 300 KDS RIMO . Kick Set : 4 x 100 Quadrant kicking ,alternating flutter and dolphin by 100. 4 x 25 Breast Kick odds, piston kick ,sculling arms for the evens. Main Set : 4 x 50 Fly, 100 Free -4 strokes fast,4 strokes easy......... , 200 IM four strokes fast, 4 strokes easy. Scull Set : 1 x 50 V-Sit Sculling -feet first. 1 x 50 Backstroke sculling arms only. 200 Butterfly(4 strokes fast,4 strokes easy) , 100 breast(w/ 3 bear glide) , 4 x 50 Freestyle. 200 Warm down/active rest. Thank you, Pat M.

BEAR SWIMMING Workout 101112

Dryland ,stretching ,strength building exercises.Warmup : 10 x 25 long strokes,work on technique,mix up the strokes. Drill Set : 11 x 50 - 3 of each stroke IM order and last 2 free drill. Kick Set : 6 x 100 ;1/2 with fins . Dolphin and Flutter. Main Set : 6 x 75 on a tight interval with 4 swimmer pullouts/dips at end of each 75 ( all free). Warm down 300 active rest . Thanks, PM

Bear Swimming Workout 101012

Dryland stretching,Strength building exercises(core based),resistance bands,med balls. Warmup : 300 choice , 20 x 50 sprints 4 x 5 each set of 5 is same stroke,descending to 110 % . 10 second rest intervals. 5x Butterfly,5x Backstroke,5x breaststroke,5x Freestyle. Breaststroke drill set 200 yards, Backstroke drill set 200 yards. 4 x 100 free get out and do 4 pushups in between each 100. Hypoxic set: 200 yards , warm down 200 Thanks, PM

BEAR SWIMMING Workout 100812

Stretching,Dryland,Core Work. Drill/Swim set : 4 x 125- Drill 25 fly ,then swim 100 IM,Drill 25 Back then swim 100 IM starting with Backstroke,Drill 25 Breaststroke,swim 100 IM starting with breaststroke. Kick Set : 3 x 200 IM Stroke order by 200(200 Dolphin kick,200 Back flutter kick,200 breastroke kick . 2:00 Vert kick(last minute arms up), 2 x 25 Free w/ overkick/sculling arms out front . Main Set : 10 x 50 Free ( 2 sets of 5- descending 1 through 5) Tight Intervals ! 4 x 100 IM , 4 x 50 breastroke,4 x 50 Butterfly. Tool Time -100's ; chutes,fins,center snorkels,bands ect..., Warm down 200 Thanks, PM

BEAR SWIMMING Workout 100412

Dryland, Stretching,bands,core strengthening. Aquatic set : 300 choice warm up,4 x 50 checking heart rate after each 50. Kick set : 6 x 50 flutter(HR) , 3 x 100 slo -fast x 50. 5 x 200 IM (HR) plus stroke counts. Hypoxic set x 100 then warm down x 300 choice.

BEAR SWIMMING Workout 100312

Dryland,Stretching and core strengthening.Warmup : 400 choice, Tool Time :Combos a plus ! Center snorkels,chutes,fins,ect.... 4 x 100 with aparatus on.Kick set : 3 x 200 ;flutter 200, dolphin 200,choice 200. Main Set : 50,100,200 free , 200,100,50 fly. 50,100,200 backstroke followed by a 200,100,50 breast. 200 hypoxic set freestyle, 200 warm down. Thanks, PM

Bear Swimming Workout 100112

Warmup : 300 free . 20 x 50 Kick -5 x 4 IMO order is burst ,build, easy ,fast per group of 4. Drill set: All Free 4 x 100 -each 100 a differant drill. Main set : 5 x 100 IMO , w/ 10 sec rest. Sprints !! 6 x 50 Fly 10 sec rest , 8 x 25 free #4 and #8 for time, 10 sec rest.,Hypoxic set,300 warm down...... Thanks, PM