Bear Home Meer

Bear Home Meer

Thursday, April 30, 2015

BEAR SWIMMING Workout 043015

Dynamic stretching and light dryland core strengthening. Warmup: 321 : 300 Swim choice, 200 Pull, 100 kick. (4 x 75 stroke + 100 IM )x 4. 6 x 75 Kick (odds dolphin,evens flutter). 4 x 100 stroke drill (IMO). 4 x 100 Kick (100 of each stroke). 300 Hypoxic pull. 50 scull. 4 x 50 Free from deepwater start. 200 warm down.

Wednesday, April 29, 2015

BEAR SWIMMING Workout 042915

Dynamic stretching and light dryland core strengthening. Warmup 12 x 50 - Drill down,Swim back reverse IM order. Kick set : 6 x 75 (odds dolphin) pattern: easy,med.,fast. Med.,fast,easy, fast,easy,med. x 2. 12 x 75 (6 freestyle on 5 sec. rest interval. 6 Backstroke on 5 sec. rest interval). 6 x 150 (odds are free, evens are 50 fly,50 Back,50 breast). Breath control set incorporated with our pull set: 3 x 200 #1) Breathing every 3 strokes. #2 Breathing every 5 strokes. #3 Breathing every 7 strokes. 6 x 50 Sprints from the block,stroke to be called out. 300 warm down. MEET Registration LC in Orinda 5/29/2015 Check with Coach Pat for entry seed times and events !

Monday, April 27, 2015

BEAR SWIMMING Workout 042715

Quick dynamic stretch,then into the water for a 500 yard warmup (300 Free + 200 IM) . 5 x 50 Butterfly on the 50. 400 (4 x 100 kick IM order)5 sec. rest interval between 100's. 5 x 50 Backstroke on the 50. 300 Pull (4 x 75 ) 5 sec. rest interval. 200 IM. 5 x 50 Freestyle on the 45. 200 pull, 300 warm down.

Thursday, April 23, 2015

BEAR SWIMMING Workout 042315

Dynamic stretching and light dryland core strengthening. Warmup : 8 x 75 - Kick,Drill,Swim in IM order. 12 x 25 with drag(either chutes,chains,socks,or tombstone board). 12 x 25 with Fins and paddles. These are all swam IM order in groups of 3. 400 Kick (100 of each stroke). 2 minute vertical kick,2 x 25 overkick freestyle sprints. 100 IM for time. 200 Backstroke. 2 x 50 Skimmers. 300 warm down.

Wednesday, April 22, 2015

BEAR SWIMMING Workout 042215

Dynamic stretching and light dryland core strengthening. Warmup 321 : 300 Swim choice,200 Pull,100 Kick. "Earth Day" set : 4 x 50 IMO with getouts and "Earthy crunches" x 10 after each 25. 6 x 100 Free with 10 pushups after each 100. 8 x 125 Bubble IM's with 6 dry leaps of faith after each 125. 6 x 50 Kick -odds tombstone,evens dolphin kick with 10 Iron crosses after each 50. 300 pull- long axis , 2 x 25 skimmers. 1 x 25-50 Hypoxic. 200 warm down.

Monday, April 20, 2015

BEAR SWIMMING Workout 042015

Dynamic Stretching and Light Dryland core strengthening. Warmup: 10 x 50 Drill down ,Swim back IMO (5 second rest interval). Time Trials: We will get your time in 4 events(varying per athlete). There will be a simultaneous workout to keep you warmed up and ready for your event/events. Main set : 4321: 400 Swim Freestyle,300 Kick -choice, 200 Pull(long axis), 100 scull. 300 Breathe control (5,7,9,11,9,7) x 50. 200 warm down.

Thursday, April 16, 2015

BEAR SWIMMING Workout 041615

Dynamic stertching and light dryland core strengthening. Warmup : 12 x 75 (4 groups of 3). #1-3 Freestyle swim, #4-6 Long axis pull, #7 -9 Flutter or dolphin kick (easy,med.,fast + med.,fast,easy + Fast,med., easy). #10-12 are Scull down swim back-choice of stroke. 4 x 200 on 10 sec rest interval , #1 50 Fly into a 100 IM plus a 50 fly. #2 50 Back into a 100 IM plus 50 back # 3 50 Breast into 100 IM plus 50 50 breast. #4 50 Free into a 100 IM plus 50 free. 50 easy. 12 x 50 with Chutes,socks,tombstone boards,buddy pull,buddy push,Kicking with both arms up,shooters,skimmers,tarzans,stickels drill . 6 x 12.5 bursts. 200 Breathe control,200 warm down.

Wednesday, April 15, 2015

BEAR SWIMMING Workout 041515

Dynamic Stretching and light dryland core strengthening. Warmup : 321 300 Swim, 200 Pull,100 Kick. 200 SKDS Each stroke. 12 x 25 In and Outs(IMO). 4 x 50 fist drills. 4 x 125 bubble Im's. 2 x 300 Pull long axis. 200 Hypoxic,150 w/ underwater flips,6 x 25 from a dive. 200 warm down.

Monday, April 13, 2015

BEAR SWIMMING Workout 041315

Light Dynamic Stretching and dryland core strengthening. 10 x 50 Drill down Swim back IM order. 10 x 100 (odds IM, evens freestyle only-pattern Build,Easy,Med.,Fast,Descend). 300 Kick (75 of each stroke). 200 Pull Hypoxic. 5 x 200 ( odds drill free,evens 50 free,100 IM ,50 free). 300 warm down.

Thursday, April 9, 2015

BEAR SWIMMING Workout 040915

Light dynamic stretching and dryland core strengthening. Warmup 500; 100 Swim,100 Kick,100 pull,100 kick,100 swim. Freestyle Sharkfin drill 2 x 100 ,first 100 :6 kick switch,second 100 12 kick switch. Triple Leg Death : 1 x 50 Free with HUGE overkick. 1 x 50 alternating keeping one foot out of the water x 25. 2:00 Vertical kick (one minute medium,one minute fast). 4 x 25 flutter kick with tombstone board with overkick ,climb out and do 4 burpees,repeat. 50 easy choice. 8 x 25 Short axis sprints with climbouts or wallups x 6 after each 25. 6 x 25 In and outs. 300 BC . 2 x 100 IM (First for time,second drill). 200 warm down.

Wednesday, April 8, 2015

BEAR SWIMMING Workout 040815

Light dynamic stretching and dryland core strengthening. Warmup : 8 x 50 Swim IM order x 2(Drill down,swim back) 5 second rest interval. 300 Kick (4 x 75) odds dolphin, evens flutter. 4 x 4.100's IMO #1 25 Fly,75 free.#2 50 Fly, 50 free ect through all 4 strokes. 10 second rest interval between 100's,20 second rest interval between groups of 4. Power set : We will utilize socks,chutes, chains, bands,fins and boards ( 8 x 50). Endless relay(or 10 minutes !). Classic tug o war.Band for distance. Hypoxic 200 ( 5,7,9,11). 4 x 100 short axis drills. 200 warm down.

Monday, April 6, 2015

BEAR SWIMMING Workout 040615

Quick Dynamic stretching and light dryland core strengthening. Warmup : 222 200 swim choice,200 Pull,200 kick. 8 x 50 IMO drill down ,swim back in IM order by 50 twice. 2 x 4 100's , First 4 all freestyle - 100 Kick on back or side,100 Build to sprint finish,100 Kick on back or side,100 descend from fast to easy. Second 4 are all stroke - 100 dolphin kick,100 Butterfly ,100 dolphin kick , 100 Butterfly drill. 12 x 25 "Unusuals" including One arm contests of speed, One leg up sprints,Overkicking freestyle,Coley Stickels drill, Skimmers,shooters ,ect.,50 Scull:25 V - sit scull,25 front mid scull,4 x 75 Bilateral breathe control(3,5,7,9,x 75) 150 freestyle w/ underwater flip turns in and out of the flags,200 warm down. 2700 yards. BEAR WILL BE HOSTING THE RICHMOND SAILFISH THIS WEEK, All of our swimmers are expected to be gracious hosts and swim partners.

Thursday, April 2, 2015

BEAR SWIMMING Workout 040215

Dynamic stretching and light dryland core strengthening. Warmup : 200 choice, 200 pull (long axis), 6 x 75 kick (odds choice,evens flutter). Drill set : 100 One arm freestyle-Left arm. 100 Freestyle -Right arm. 100 Backstroke - Right arm,100 Backstroke Left arm. Main set : Chutes and Fins ( 8 x 100) Alternating Free and Fly by 100. 12 x 25 Callout sprints.(some one arm,some heads up fist free). 200 BC. 150 free with underwater flips. 4 x 25 shooters or skimmers.200 warm down.

Wednesday, April 1, 2015

BEAR SWIMMING Workout 040115

Dynamic stretching and light dryland core strengthening. Warmup : 4 x 4 - 400 Swim @ 6:00, 4 x 100 Pull on 1:40 interval, 4 x 50 Kick Sprints on the 50. 10 x 5o's : 1/2 lap heads up front scull , 1/2 lap head down sculling, flip turn at wall and build the last of each 50 into sprint freestyle. Main set : 3 x 100 IM descend . 2x 3 x 75 Butterfly descend. 2x 3 x 50 Free descend. 4 x 100 IM kick. 2 x 200 long axis drill. 300 KDS rimo.200 warm down.

BEAR SWIMMING 11/11/2023

Hello, Just checking in and recommending any of our workouts as point of departure sets on you're Swimming fitness journey. Coach Pat i...