BEAR RIDE July 27th ,2013

Calling all Bears - Bike ride this Sunday at 9 am. Departing from the usual spot and touring Tilden park and many of its attractions. We should arrive back between 5:30 and 7:00pm depending on route and enthusiasm. Come join the fun and experience the wildlife firsthand ! Please bring Swimsuit,Money for lunch , entry to Lake Anza,train ride ? ,ect....,a water bottle and you're bicycle(we have bikes if needed),sunscreen is recommended as well. Thanks, See you Sunday ! P.S. AFTER TONIGHT - POOL WILL BE CLOSED UNTIL AUGUST 19th. We will have some fun activities during the down time.

BEAR SWIMMING Workout 072513

Stretching and light dryland. 3,2,1 - 300 Swim, 200 pull,100 kick. 400 IM Kick . Match races, relays- 50's and 100's. Drill Set : 200 hybrid IM. Skimmers 4 x 25. 12 x 25 sprints with a strength component-either 5 wallups or 5 pushups with PROPER technique.200 warm down. NOTE : POOL WILL BE CLOSED FOR MAINTENANCE UNTIL AUG. 19th. We will hold several " Dryland activities " during this down time. Dates and Times to be announced. Thank you

BEAR SWIMMING Workout 072413

Stretching and light dryland .Warmup 2 x 200 - 200 choice,200 pull freestyle. 2 x 200 - #1) 50 free,100 kick,50 free #2)50 fly,100 dolphin kick,50 fly. 4 x 75 - 25 fly + 50 free. 2 x 1:00 Vertical kicking. 4 x 75 - 25 tarzan followed by fast free 50. 100 Dead Arm drill,breathing on opposite side. 4 x 100 - IM Drill odds,Free drill evens. 6 x 50 - #1) 25 underwater plus 25 easy,#2) 50 fly, #3) 50 scull. 200 warm down . 2400 Yards

BEAR SWIMMING Workout 072213

Stretching and light dryland. 123 warmup : 100 kick , 200 swim,300 kds rimo. 4 x 50 on the 1:oo . Main set : 4 x 200(with bookended IM's) - 200 free then 10 second rest interval, 200 reverse IM then 5 seconds rest.200 IM with 10 seconds rest afterwards,into a 200 free with the middle 100 sprint.1 x 100 Flutter kick medium pace,50 kick fast,repeat with dolphin kick,then with breaststroke kick (450 yards).200 - 3 stroke 6 kick backstroke. 200 - "hypoxic" breathing every (3,5,7,9) by 50. 50yd overkick freestyle,50 piston kick,sculling arms.200 cool down.2750 yard total.

BEAR SWIMMING Workout 071813

Strethcing and light dryland. Aquatic Warmup : 2,2,2 200 swim choice,200 Pull, 200 kick. Sprint 12 x 50 with a strength component- 3 wallups on the first 6 and 3 pushups after sprints 7 thru 12. Kick set : Social kick with fins allowed 600 yards. Drill Set: 3 stroke 6 kick Freestyle x 200,3 stroke 6 kick Backstroke for 200. IM set : 2 x 100 IM first drill,second swim. 6 x 100 Free relays/6 x 50 relays for blues and cubs. 200 Hypoxic swim - minimizing breathing(3,5,7,9 x 50 ) . 200 warm down.

BEAR SWIMMING Workout 071713

Short Stretching , Warmup 321: 300 Swim,200 Pull, 100 Kick. Main Set : LQS -Long Quality Swim (Junior/Seniors Davis mile;11 laps to 1 lap alternating free and IM order). Blues and Cubs 20 minutes and 15 minutes respectively. Super Kick set: 4 x 150 (25 fast,25 easy) choice of flutter or dolphin or combination. Drill set: 4 x 50 dead arm drill. 6 x 25 Sprint free . 200 Hypoxic set (3,5,7,9). 200 warm down. 2000-3000 plus yards depending on LQS yardage.

BEAR SWIMMING Workout 071513

Stretching and light dryland. 4 x 100 Free: Swim 25,front scull 25,swim 25 ,then streamline kick on your back for 25. Drill set : 6 x 50 Moderate pace freestyle(50 Left arm,50 right arm,and 50 with high elbow catch,fingertip down) repeat twice. Main Set : 4 x 75 free ,1 x 50 easy free,4 x 50 Kick sprints with boards, then into 2 x 200 IM's.100 easy.4 x 100 Free pull set.4 x 50 dolphin kick on back in streamline position. All intervals to be announced. 200 Hypoxic,300 warm down.

BEAR SWIMMING Workout 071113

Stretching and Light Dryland. Aquatic Warmup 3,2,1 - 300 Swim (choice),200 Pull, 100 Kick. 400 Kick : 200 on back,200 on front or side. 4 x 50 Freestyle on 1:00, 2 x 100 Freestyle 0n 2:00,1 x 400 IM tba. Drill Set : 2 x 50 Backstroke -buddy push(working on connectivity). Short Axis drill set : 4 x 50 alternating Breast and Fly drills.Strength set : 6 x 25 SPRINT FREE - odds 4 wallups,evens 4 pushups.Hypoxic set 300 (3,5,7,9,7,5)by 50. 300 warmdow. 2850 yards

BEAR SWIMMING Workout 071013

Stretching and Light Dryland. Warmup Set : 300(4 x 75 rimo), 200 Kick on side(alternating sides by 25-eyes on bottom). 200 pull Freestyle(early vertical forearm)+(fingers pointing to the bottom throughout the stroke). 4 x 50 sprint free, 4 x 100 IM,4 x 150 Kick :odds flutter,evens dolphin(on side or back-no board). 4 x 200 (kdsk order x 50 (IM stroke order). 4 x 50 overkick free(huge kick !!),4 x 25 Sharkfin -6 kick switch freestyle drill. 200 Hypoxic(5,7,9,11). two minutes vertical kicking(30 seconds easy,30 seconds hard). 200 warm down.

BEAR SWIMMING Workout 070813

Stretching and light dryland. Blue/gold workout: 321-300 swim choice,200 pull,100 kick. 300 KDS RIMO.16 x 25's freestyle.100 quadrant kick.Deepwater 25's . Piston kick with sculling arms.Tarzan freestyle, Warm down.