BEAR SWIMMING Workout 022614

No stretching due to rainy conditions. We will enjoy a nice long warmup; 200 Swim,200,kick,200 pull and 200 long axis drill. Main set : 6 x 100 (descending 1-3 twice),4 x 100 underwater kicking(odds flutter,evens dolphin). 4 x 200 IM's - middle 2 are drill. 1 x 500 free for time. 200 warm down

BEAR SWIMMING Workout 022414

Stretching and light dryland core strengthening. Warmup : 200 breaststroke-alternating drill with swim by 25. Kick set : 12 x 25 Skimmers-no breathing streamlined(no pull downs) and skimming the bottom with your chest the WHOLE way. 100 dolphin on back,100 dolphin kick on side alternating by 25. Butterfly drills- Coley Stickels style:4 x 25 . 5 kicks ,then one full stroke with head down,followed by full stroke with breathe(remember chin tucked).2 cycles should get you across. Main set 4 x 50 sprint freestyle on a tight interval,2 x 100 IM's, 2 x 150 pull(long axis),1 x 400 IM middle 200 drill. 2 x 50 V sit scull,1 x 50 piston kick with sculling arms. 200 warm down.

BEAR SWIMMING Workout 022014

We will start with light stretching, then warmup and get into our "Strength" set. Warmup 222- 200 Swim Choice , 200 pull, 200 kick. Tombstone kick x 100, Overkick x 25, then breastroke kick on back for 75. Vertical kick 2 minutes or 2 sets of 20 missile bobs. 12 x 25 with 3 wallups after each 25. 6 x 50 IM order with 3 wallups after each 50. 2 x 50 heads up free. 1 x 25 piston kick w/ sculling arms. 2 x 25 buddy pull. 100 IM fist swim. 2 x 50 4,2 drill for fast hands(4 sculls,2 strokes free). 300 kds rimo. 200 hypoxic,200 warm down.

TEAM MEETING - Wednesday March 5th

Bear will be holding a Team meeting on Wednesday, March 5th 5:30pm for parents,and 6:00 for Swimmers. This is an IMPORTANT meeting to discuss several key issues needed to have a great 2014 Swim season. Please make it a priority to attend. Thank you, Pat M.

BEAR SWIMMING Workout 021914

Stretching and light drylands. Warmup 321- 300 Swim Choice ,200 Pull long axis,100 Kick. Mini kick pyramid-4 x 25 sprint flutter. 3 x 50 Dolphin kick at 85% effort.2 x 100 flutter -alternating sides by 25. Drill set : 4 x 50 Short axis Stickels drill (5 dolphin kicks underwater + 1 stroke head down ,then one with breathe). 4 x 50 long axis Stickels drill -4 sculls with strong flutter kick into 2 full freestyle strokes. 400 IM, 300 free with middle 100 drill. 200 IM fist hands.100 free hypoxic. 50 free hypoxic,25 piston kick w/ sculling arms. 200 warm down.

BEAR SWIMMING Workout 021314

Warmup : Stretching and light dryland core strengthening. Aquatic warmup: 222 - 200 Swim choice,200 pull freestyle,200 kick choice. " STRENGTH SET " including: Bands,Chutes,and dryland excercises to be incorporated into power sets of 25's,50's and 100's. 400 yards of sprint kicking will also be fit in. Sets will be called out on deck. 8 minute warm down will be all drill(primarily short axis).2600 plus yards.

BEAR SWIMMING Workout 021214

Stretching and dryland core strengthening. Warmup : 321 - 300 Swim choice,200 pull(long axis),100 Kick. "Speed Set" 20 x 25 (5 of each stroke)- evens are variables(building to all out sprint. 10 x 50 sprints- evens are Kick only, on a tight interval.4 x 100 IM kick- no board. 4 x 50 Stickels drills( Tap,Tap, Scissor,Scissor for back,keeping hips up and working on fast hands),this is a segment awareness drill. Then a 6/4 freestyle drill( 6 sculls ,right into 4 strokes.This is a hybrid drill.) 3 x 200 - Evens are IM,odd is Hypoxic free. 2 x 50 tarzan free, 300 warmdown.

BEAR SWIMMING Workout 021014

Stretching and light drylands core strengthening. Warmup : 222 - 200 Swim, 200 Pull, 200 kick. Opening swim : 10 x 100 (alternating free and IM strokes) Freestyle on 1:30 (allowing 10 to 20 seconds rest), IM's on the 1:45 (10 sec rest minimum.) 2 x ( 4 x 75 stroke kick) Middle lap -arms by side ,kicking on side(eyes down). 300 KDS RIMO synchronize drills between others in your lane. 4 x50 drills (25 fly drill followed by active rest long axis drill) Short axis "Stickels" drill(5 underwater dolphin kicks, one stroke w/ no breathe,one with)(long axis-backstroke 3 stroke ,6 kick). Hypoxic set - 4 x 50 NB's , 300 cool down.

BEAR SWIMMING Workout 020614

Quick stretch due to possible rain, then onto Strength Set Thursday ! This workout is targeted mainly at Gold levels and up. Aquatic warmup 321 - 300 Swim , 200 pull, 100 kick. 10 x 25 Freestyle on a tight interval to be announced. 12 x 50 IM order sprints with 5 seconds rest. 6 x 100 kick ( 3 x 100 with chutes or chains) . Kick drills: 4 x 2 arm up flutter kicking on back,2 minute vertical kick with last 30 seconds 2 arms up. Hypoxic set : 6 x 25 underwaters. 2 x 50 One arm freestyle,2 x 50 Butterfly drill( 5 kicks,one stroke head down,one stroke with breath,then repeat. 200 Warm down.

BEAR SWIMMING Workout 020514 "DRYLANDS" Wednesday

Stretching and dryland core strengthening. We will have Dryland Wednesday today . Soccer,Running, Ultimate frisbee or ....

BEAR SWIMMING Workout

stretching and light drylands core strengthening. Warmup: Swim 4 x 75 stroke in reverse IM order plus 4x 100 Kick (long axis)alternating back and front. 8 x 50 Butterfly- evens swim,odds drill - ( 5 kicks underwater,one stroke head down,one stroke with breath then repeat). 4 x 125 Bubble IM's (odds fist swimming). 2 x 200 IM descend. 8 x 50 Breast stroke odds swim, evens drill. 3 x 100 free descending time. 200 hypoxic - 5,7,9,11 or...(skimming optional).300 warm down