BEAR SWIMMING Workout 103013

Stretching and light dryland. Warmup : 321 300 swim,200 pull,100 kick. 12 x 50 on the 1:00. Pre meet - Starts and Turns. Swim or treat halloween workout. MEET IS AT CHABOT COLLEGE(HAYWARD) THIS SUNDAY. NO PRACTICE 10/31/13 Halloween . See everyone early Sunday morning 7:40 AM. Thank you

BEAR SWIMMING Workout 102813

Light stretching and dryland core strengthening. Warmup 222 - 200 swim ,200 pull,200 kick. 12 x 75 1st: 3 laps fly,2nd 2 laps fly + one back,3rd : 1 lap fly+back then breast. ect ..... 4 x 125 - 75 kick,drill,swim (IM order). 300 Kick (6 x 50 flutter). 300 Stroke drill ,Starts and turns, 300 warm down.

BEAR SWIMMING Workout 102413

Stretching and light dryland core strengthening. Warmup : 321 300 swim , 200 pull, 100 kick. 20 x 25 (4x5) Burst,build,drill,easy,fast IM order. 500 freestyle fast pace. 10 x 50 Kick -alternating flutter and dolphin. Drill set : 4 x 100 alternating short and long axis. 6 x 50 sprint free. 300 warm down.

BEAR SWIMMING Workout 102213

Stretching and light dryland. Warmup : 222 200 swim,200 pull,200 kick. 4 x 125 Bubble IM's (50 fly,25 back,25,br,25 free),(25 fly, 50 back,25 breast,25,free). ect .... Kick set : 12 x 50 sprint kick on a tight interval. Drill Set : 2 x 200 long axis drill(one 200 free,one 200 back). 2 x 200 short axis drill set. Strength set: 4 x 100 with 10 pushups after each 100. Breathe contol set (5,7,9,11) 200 free. 300 warm down. MEET WILL BE AT CHABOT NEXT SUNDAY ! Hercules' heater is down.

BEAR SWIMMING Workout 102113

Stretching and light dryland core strengthening. 500 Warmup (200 easy free ,plus 300 Kick,Drill, Swim IM. Main set : 100 free-medium pace plus 400 IM,100 free medium plus 300 IM, 100 free medium plus 200 IM, 100 free medium plus 100 IM. 300 pull freestyle. Kick set : 2 x 300 (alternating dolphin and flutter by 50). 4 x 100 Stroke : Kick 25,scull 25,drill 25, then 90 % effort on last lap- IM order. 200 warm down,.

BEAR SWIMMING Workout 101713

Stretching and light dryland and core strengthening. I will take a bit from a Bob Bowman/Michael Phelps workout today. An article in the Mens Journal of August 2004 by Joseph Hooper. Warmup (we will do our usual 321). 16 x 50 fast paced drills stroke order -Bowman adds that this quickly gets the heart rate up.Kick set : 8 x 50 variables(flutter,then dolphin by 50) Main set : Ladder frestyle - 50,100,150,200, on descending intervals(based on your 100 time ). 300 freestyle pull set breathing no more than 2 times per lap(adjusted for yards),this reinforces stroke discipline. 300 warm down. I know this is just a portion of a phelps workout, the article was discovered while I was looking for ideas for "speed secrets to freestyle".

BEAR SWIMMING Workout 101513

Stretching and light dryland ,with core strengthening. 222 warmup- 200 swim,200 pull,200 kick. Kick set : 4 x 125 (sprint,easy,sprint,medium,sprint) alternating Dolphin and Flutter by 125. Swim the meet events- twice for time. No excuses-best effort,period. Strength set : 6 x 50 free with 6 pushups or wallups after each 50. Underwater set(300 yardish) to be announced. 300 warm down.

BEAR SWIMMING Workout 101413

Stretching and dryland core strengthening plus the incorporation of plyometric training to improve starts (nfhs Coaching today -incorporating plyometric training to improve your swimmer's start") 60-80 jumps,combining simultaneous and alternating legs. 321 warmup- 300 swim,200 pull,100 kick. 6 x 100 freestyle-evens drill. 6 x 100 kick with no board-side or back only. Strength set : 12 x 50 with 5 pushups or wallups after each 50 -tight interval. 2 x 200 (one free for time,one long IM). 2 x 25 piston kick w/ sculling arms. 2 x 25 Kick on back with arms straight up out of water. 300 warm down. Recommended reading for our sprinters: Gary Halls "The Race Club"- How to flip turn part IV "the breakout",and www.Coachsci.sdsu "coaching science abstracts"- bits and pieces of case studies involving every imaginable way to swim faster. Thank you Upcoming meet on November 3rd.

BEAR SWIMMING Workout 101013 " Touretski sprint version"

Stretching and light dryland core strengthening. 300 warmup. 10 x 25 freestyle on the minute interval.10 x 100 IM on the 2:00 interval. 300 yards of drills(4 x 75 w/ 3 variations of all 4 strokes). 6 x 100 freestyle on a 2:10 interval. 200 yards of kicking(alternating flutter and dolphin by 50). 3 x 100 on a 2:10 interval. 6 x 25 from a diving start on the 2:00. 200 warm down. This is drawn from a 1998 presentation at the ASCA convention, by Australian Olympic coach Gennadi Touretski known for developing Michael Klim to the 2000 Olympics. "Preparation of Sprint Swimmers "-Swimming in Australia November-December 2003. Note : BEAR BIKE RIDE is THIS SUNDAY at 9:15 am. Hercules Meet on November 3rd.

BEAR SWIMMING Workout 100913

Stretching and light dryland core strengthening for up to 20 minutes. Aquatic Warmup : 321- 300 swim choice,200 pull,100 kick . Today will be Octobers LQS Swim (Long Quality Swim). Junior/Seniors will do a Davis mile with evens IM order. Start at 11 laps and work down to 1. Kick set : 3 x 50 sprint kick,1 x 50 overkick,2x50 on side,1 x 50 on back. Drill set : 4 x 100 stroke drill IMO. Sprint set: 12 x 25 odds free, evens fly. 300 warm down

BEAR SWIMMING Workout 100713

Stretching and light dryland core strengthening. Warmup : 222 - 200 swim , 200 pull,200 kick. 5 x ( 50 free on 1:00,75 free on 1:00,50 free on 1:00, then 25 free on 1:00). Kick set 4 x 125 - 75 Kick stroke + 50 swim of that stroke. IM order. Drill set : long axis combo drill x 200. Strength set 8 x 50 with 10 pushups after each 50. 1 st 4 IMO,2nd 4 Freestyle. 300 warmdown.

BEAR SWIMMING Workout 100313

Stretching and Light Dryland. Warmup 321 - 300 swim choice, 200 pull long axis,100 kick. 4 x 300 (100 free,100 IM,100 free)+ 100 fly,100 IM, 100 Fly) ect.... Drill set: 2 x 200 (1. 200 long axis, 1. 100 short axis). 2 x 300 Kick ( 4 x75) free, then 4 x 75 stroke kick. 6 x 50 free sprints, 12 x 25 free sprints, 300 warm down.

BEAR SWIMMING Workout 100213

Dryland Wednesday ! Run the campus,play soccer !