BEAR SWIMMING Workout 022813

Stretching and dryland, Aquatic warmup : 200 Swim choice. Meet preparation: Timed swims as needed,Short axis stroke corrections,practicing perfect turns, and Starts from the blocks. Long Axis Main set : 100 free, 200 Backstroke,300 Freestyle,4 x 100 alternating freestyle drill and backstroke drill by 100's,200 freestyle,100 backstroke kick. Pull 200. Hypoxic set : 4 x 50 min. breathing, 200 warm down.

BEAR SWIMMING Workout 022713

Stretching and some light dryland, 3,2,1 Warmup swim: 300 Swim, 200 pull,100 kick. Drill Set : Short Axis 2 x 100 twice through. Kick Set : 4 x 100 (1/2 lap underwater off each wall). Main Set : 400 IM, 2 x 200 IM, 4 x 100 IM ( I will call which ones are drill or kick,ect ..) . 3 x 150 Freestyle with underwater flip turns. 10 Starts each. 300 warm down.

BEAR SWIMMING Workout 022513

Dryland and stretching, 200 Swim Freestyle, 100 Backstroke. 12 x 50 Sprints IM order, 4 x 75 kick IM order,200 pull - long axis. 12 x 25 from the deck or blocks and in water for back,(4 x 3 IM Order) . 200 Hypoxic, 200 long axis stroke drill: 3 stroke + 6 kick),4 x 100 IM -first and last for time. 4 x 100 free descend . 200 warm down

BEAR SWIMMING Workout 022113

Dryland and Stretching on deck, Warmup 3,2,1 : 300 swim choice, 200 pull, 100 kick. We are going to work on Butterfly today.The 3 most important elements of Fly are #1 body position,#2 Arms,#3 Kick. For body position we will work on our "butterfly float", this involves: Posture,balance,and you're aquatic line. Butterfly is a "Rythm stroke" not a "power stroke" says Richard Quick. One effective change that we are going to incorporate is bringing the arms up the side of the body in the "angel sweep" motion instead of up and out.The chest face and arms should hit the water at the same time-going up and down as little as possible,the emphasis should be on moving forward. Make sure all energy is flowing through the legs. 2 lever fly as described by Bill boomer is : front = motor, rear works off of the hip joint. There is a coil available at the neck and hip ,by growing the neck at the "monkey bump" as far from the top of the spine as possible.Drill to follow: 4 butterfly kick undulations then 1 stroke,repeat for 2 laps emphasizing arm lead,body undulation,angel drill back to the line."ride the line",do not drive down-move forward only."Throw arms away",arms up then reach head forward. 2 x 50 butterfly with flutter kick,2 x 50 butterfly seperation drill. Main set : 20 x 50 's ordered like this : 4 groups of 5 the order is burst,build,fast, easy,fast ,we will go through the strokes in order. Kick set : 500 -1/2 flutter,1/2 dolphin. , Hypoxic set : 2 x 50 , 300 warm down

BEAR SWIMMING Workout 022013

Stretching and some light dryland. Warmup : 2,2,2 : 200 swim choice, 200 pull freestyle,200 kick without a board(in a streamlined position). 6 x 100 -alternating freestyle 100's race pace and 80% effort 100 IM's. Breastroke Clinic ; We will work on some breaststroke drills that will strengthen your stroke and promote an effecient technique.1)Pull Buoy Kicking 2 x 50 , Lane line pulls ( 3 minutes),Add a kick drill 2 x 50 x 4?, Seperation drill 2 x 100. 500 Kick - 50% dolphin, 2 x 50 Hypoxic swims, 200 warm down. P.S. Good job to those who rode 17 miles of dirt on Sunday !

BEAR SWIMMING Workout 021413

Light stretching. We will have a Valentines day theme for todays workout. V : five hundred swim freestyle . A : any stroke for 100 yards( extra credit for 100 fly). L : 2 x 100 Long Axis drills (alt. back,free x 100). E : 100 Breaststroke drill with "Every" other stroke butterfly. N : No breather 25's x 4 . T : Terrible or Terrific depending how you look at it ! 200 Fly ! I : 200 IM. N : No arm underwater no breathers ! 4 x 25 . E : Extraordinary stroke combinations ! Make up your own stokes from combinations of existing strokes, ( at least 4 combinations equaling one 100 yards) . 200 Warm down..... Then onto our Valentines day Party !

BEAR SWIMMING Workout 021313

Stretching,Light dryland and core strengthening. Aquatic warmup : 3,2,1 : 300 Swim choice, 200 pull,100 kick. Pentathalon set: 4 x 50 of each stroke plus 100 IM, 5 times through(More preparation for the meet). Racing starts,perfect turns,10 seconds rest in between each swim(15 seconds before the 100 IM) then 30 seconds rest in between rounds. Kick set 12 minute kick - odds sprint flutter, evens medium pace dolphin. Drill Set : 4 x 50 Short Axis drills- to be announced. Hypoxic set : 2 x 50 or Breathe Control for the Blue group. 300 warm down.

BEAR SWIMMING Workout 021113

Dryland,Stretching,core strengthening. Warmup : 300 freestyle "long". 200 IM ,followed by 2 x 50 Butterfly drill,200 IM followed by 2 x 50 Backstroke drill,200 IM followed by 2 x 50 breastroke drill,200 IM followed by 2 x 50 freestyle drill. 4 x 150 Kick set (150 of each stroke) . 25 drill fly,25 swim fly.25 drill Backstroke, 25 swim Backstroke.25 drill breaststroke,25 swim breaststroke.25 drill free, 25 swim free. 4 x 25 OVERKICK with reserved arms. 4 x 50 Free ... descending 1-4 . 25 V sit scull, 25 piston kick with sculling arms. 300 warm down.

BEAR BIKE RIDE on 02/17/13

We will be departing from Alvarado Park at 10 AM. (Top of Mcbryde.) RSVP with Coach Pat

BEAR SWIMMING Workout 020713

Light Stretching, Aquatic Warmup ; 1,2,3, 100 Kick -choice,200 Pull-long axis with at least 50 backstroke pull, 300 choice swim . Main set : 4,3,2,1 4 x 100 IM ,3 x 100 freestyle,4 x 50 IM , 100 free "all out for time". Kick set : 6 x 50 on the 1:00 , Drill Set : Long Axis - 2 x 200 + 2 x 25 First 200 is Backstroke with three stroke,6 kicks,followed by One Lap perfect Backstroke.Second 200 is 3 strokes ,6 kicks.Last 25 is perfect Freestyle. Hypoxic set : 2 x 50 (Minimum breathes) Blue group-2 x 25. 200 warm down.

BEAR SWIMMING Workout 020613

Dryland, Stretching,some core strengthening. Aquatic Warmup; 3,2,1 - 300 choice swim, 200 pull,100 kick . Short Axis drill set : 4 x 50(alternating fly and breast by 50) Butterfly (slow arm + flutter kick)Breaststroke(dolphin kick+ breastroke arms). Main Set ; Pyramid 100 free,200 IM,300,free,400 IM,300 freestyle drill,200 IM Kick,100 Free with Bi -lateral breathing technique. 50 Free -1 st 25 heads up "tarzan" last 25 hypoxic Freestyle . 300 warm down.

BEAR SWIMMING Workout 020413

Stretching and light dryland. Aquatic Warmup :3,2,2 300 swim choice,200 pull, 200 kick. Main Set ; 5 x 5 - 50 butterfly, 50 backstroke,50 breaststroke and 50 fly with ten seconds rest in between. Then a 100 IM at Race Pace . 30 seconds rest ,then repeat 5 times. Kick set : 2 x 100 kicking on side utilizing dolphin and flutter kicks. 300 warm down.