BEAR SWIMMINIG / PVHS Workout #717 022618

Hello, my apologies for not posting this weeks workouts. In a nutshell it went like this: Monday had a drill focus,Tuesday was 200 themed.Wednesday we went through dive progressions as outlined by USA Swimming,and had some great block starts.Thursday was 50 day with an emphasis on interval training. Report on Spash & Dash Meet Feb. 17 : Coach Pat came in just a half second shy of "A" times in 50 Butterfly and 50 Freestyle. Yes,U.S. Masters has motivational times just like our age groupers. The races came naturally and I did not have to practice racing starts,since I had been working on them all week. Thanks to our strong training group for "casually" preparing me for the race. Each and every practice is swam by me,and often modified and used in Masters practice or slowed down , and diluted a bit for use with beginner swimmers . On another note,I am proud to announce that Bear has a ton of new equipment: Boards,speed buoys,ankle buoys,center snorkels,fins and more. Be sure to return equipment to its proper location . MONDAYS SET : 222 Warmup( 200 choice swim,200 drill or pull long axis,200 kick choice). 100 Breaststroke drill(2 kicks per glide).150 Breast stroke Kick (3 down,then scoop and dive with a breathe). Davis/Bear Mile : Odds IM order by 50,Evens are free. 11 laps to 1 equals 1650 yds. 275 IM,250 free,225 IM,200 free,175 IM,150 free,ect...... 50 easy or scull. 100 Fly drill (L,R,Double arm no breathe). 100 freestyle "dead arm" rotational drill breathing opposite the stroke arm only. 150 dolphin kick on back with 6-12 underwater kicks before surfacing. 300 Pull (100 free,100 back,100 free). 10 x 50 Sprints with flyover starts ( relay style). Warmdown 200- 300 yds.

BEAR SWIMMING & PVHS Workout 021418

Dynamic stretching and light Dryland core strengthening. 321 Warmup. 300 choice swim, 200 Pull or Drill, 100 kick. Sweetheart set: 2 X 350 with 18 seconds rest( #1 swim, drill by 50. # 2 swim ,kick by 50). Backstroke Balance with cups on head. 4 x 50. 50 v sit scull, 50 windshield wiper scull. 300 KDS rimo. 2 x 200 short axis drills. 400 IM, 500 free. 12 x 25 Callouts. 300 warm down.

BEAR SWIMMING & PVHS Workout 021318

Dynamic stretching and light Dryland core strengthening. Warmup: 222. Easy and long 200 choice,200 Pull or drill, 200 Kick. Today we are doing 75's ; 8 X stroke,stroke,free( rotating the stroke,including one 75 free.) 200 Breast stroke drill. 500 kick for time. 50 scull. Race pace 50's from a block start x 12. 400 IM smooth . 50 scull. 200 warm down. Workout # 715

BEAR SWIMMING Workout 021218. & PVHS

Dynamic stretching and light dryland core strengthening. 222 Warmup: 200 Swim, 200 Pull or drill, 100 kick. 6 X 75 stroke sandwiches,sprint the stroke. 8 x 50 ; 4 sprints,4 builds. 8 x 50 kick sprints. 2 X 200 pull( one back,one free). 8 breakouts from a dive. 300 KDS rimo. 400 IM, 50 scull. 500 free. 200 warm down.

BEAR SWIMMING Workout 020818. PVHS.

Dynamic stretching and light dryland core strengthening. Warmup : 321 300 Choice swim.200 Pull or Drill,100 Kick. Main set:4X 4 x 50 of each stroke plus a 100 IM.Odds we sprint the 50's,and active rest swim the 100. Evens we build the 50's and sprint the IM's. Kick sprints 12 x 50 Callouts. Pull set : 2 x 200 (200 back,200 free). Drill set : 4 x 100 stroke drills. 300 warm down.

BEAR SWIMMING Workout 020718. PVHS JV

Dynamic stretching and light Dryland core strengthening. 12 x 50 warmup( swim down, kick back). 4 x 125 super IM's. 2 x 250 Pull. 1 x 500 free for time. 6 x 75 kick ( rotating the sprint). 2 x 200 stroke drills. 50 scull. 12 x 25 sprint Callouts or endless relay. 300 warm down.

BEAR SWIMMING Workout 020618

Dynamic stretching and light Dryland core strengthening. 222 Warmup:200 choice swim,200 long axis pull,200 kick. Main set : 30 x 100 power hour.10 @ 80%, 10 @ 90% and 10 @ 100 %. 4x 50 kick. 200 warm down.

BEAR SWIMMING Workout 020518. Workout #710

Dynamic stretching and light dryland core strengthening. 321 warmup: 300 choice swim,200 pull or drill, 100 kick. Main set : 4 x 400 IM ( 10 second rest interval,rotate the 100 stroke sprint through the 400. 50 scull. 4x125 kick ( stroke order). 2 x 250 pull( one back,one free). Drills : 4 x 50 short axis drills. 10 x 25 underwaters. 300 warm down.

BEAR SWIMMING Workout 020118

Dynamic stretching and light dryland core strengthening. 222 Warmup : 200 choice swim, 200 Choice pull or drill, 200 Kick. Main set : 16 x 100 (4 x of each stroke) Pattern : easy,med.fast,fast by 25 within each 100. 50 Scull in between each group of 4 hundreds. Kick set: 500 yds total ( 4 x 125 50 sprint,25 easy,50 sprint . Each 125 is stroke kick).Pull set : 2 X 200 plus 4x25 sprints.(200 back pull,200 free pull). 50 Scull. 6 X 25 Sprint Callouts from a dive. 200 Warm down.