BEAR SWIMMING Workout 083115

Dynamic stretching and light dryland core strengthening. Warmup 12 x 50 RIMO (drill down , swim back) . 6 x 50 Kick down,Swim back. Pyramid set: 50 Free Sprint all out, 100 IM focus on technique,200 Freestyle at Medium fast pace. 300 Pull . 200 IM drill,100 freestyle(fist swim). 50 Fly all out. 2 x 50 Kicking on back w/ both arms up. 2 x 50 scull. 1 x 50 Freestyle w/ one leg up(right for 25,left for 25). 200 w/ underwater flipturns. 200 Kick on back or side. 300 warm down.

BEAR SWIMMING Workout 082715

Dynamic stretching and light dryland core strengthening. Warmup :300 choice swim. Set #1) 4321 400 IM drill, 300 Pull,200 Kick,100 Free. We are going to swim more events from the Hercules meet and work on our times. 100 Fist free. 150 free w/ underwater flips. 200 Short axis drill. 8 x 25 "In and Outs". Kick relays . 100 one arm backstroke (odds right arm,evens left arm). 4 x 50 Hybrids. 300 warm down.

BEAR SWIMMING Workout 082615

Dynamic stertching and light dryland core strengthening. Warmup : 12 x 50 IM order -drill down,swim back. We are going to Kick sprint our meet events. I will announce the events and order at practice(approx. 4-600 yds.) Pull set : 400 yds freestyle(Path,Pressure,Pitch). 16 x 50 Groups of 4 (4x fly,4x Back,4x Br. 4x free), 10 second rest interval 20 between sets of 4. 4 x 125 Freestyle (Build to sprint 50). 50 scull.200 short axis drill. 250 free w/ underwater flips. 2 x 25 Piston kick w/ sculling arms. 8 x 12.5 sprints. 200 warm down -choice. Cubs will spend some time working on diving progressions in preparation of Septembers Hercules meet. Thank you

BEAR SWIMMING Workout 082415 + upcoming Hercules Meet info.

Dynamic stretching and light dryland core strengthening. Warmup : 321 300 Choice swim,200 Pull, 100 Kick . Main set :4 x 200 (odds freestyle,evens IM)10 second rest interval. 16 x 50 swim (running through IM order 4x ) Swam at full speed with 30 seconds rest in between groups of 4. 4 x 25 Free with OVERkick. 200 Long axis drill. 200 freestyle with underwater flips. 4 x 100 Free with a pattern- #1) All Fast,#2) 3 laps fast ,one medium. #3) 2 laps fast,2 medium. #4) 1 lap fast ,3 medium. Warm down 200 choice. ENTRY to the Hercules Silver Dolphin MEET on September 20th is open, please register asap(pacswim.org) or contact your Coach to register you . Thank you

BEAR SWIMMING Workout 082015

Dynamic stretching and dryland core strengthening. Warmup : 12 x 50 IM order ,stroke down,swim back. 5 x 100 Kick (Pattern: #1 75 medium,25 fast.#2 50 medium,50 fast. #3 25 medium,75 fast. #4 All fast. #5 50 fast,50 medium).300 pull with bc component.10 x 25 All out sprints on the 30. 50 easy. 10 x 50 on the minute(strokes to be called out). 200 short axis drill. 6 x 100 IM (odds drill, evens swim). 150 with underwater flipturns. 300 warm down. This set dovetails into yesterdays and is slightly tougher,allowing us to build our speed and endurance gradually. Thank you

BEAR SWIMMING Workout 081915

Dynamic stretching and light dryland core strengthening. Warmup : 321 300 Swim(choice),200 Pull, 100 kick. 100yds - 2 variations of front and back sculling. 8 x 25 all out sprints on the 30. 4 x 100 Kick (odds 50 fast,50 easy. Evens 25 easy,50 fast,25 easy). 8 x 50 on the 1:00 (strokes to be called out). 300 KDS RIMO. 4 x 100 IM (odds kick,evens swim). 4 x 50 one arm free(alternating by 25). 2 x 400 ( 1st is IM swim,2nd is freestyle). 4 x 25 Sprint non free. 300 warm down. Welcome back everyone to BEAR Swimming, we are going to begin prepping for the Hercules meet in September.

BEAR BIKE RIDE THURSDAY AUGUST 6.

We are scheduling a Bear bike ride on Thursday Aug. 6th at 9:30 am. Please rsvp with Coach Pat by Wednesday evening. Minimum of 6 riders to make this day trip happen. Some hills and semi rough trails (17 miles round trip). Please bring money for lunch and lake access and a suit if you plan on swimming in lake Anza. Mountain or BMX style bicycles recommended.We will be returning around 5-6 pm. Departing from Alvarado Park(top of Mcbryde). Looking forward to another fun Bear bike ride. BEAR parents are welcome to meet us at the Lake , let me know. Thank you