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 is currently racing BMX at the highest level(USA BMX) and has not been on deck as of late,however Bear may be making a comeback. Thanks to over 185,000 viewers of the blog from literally every Country on Earth we are Thankful to those who succeeded in our program- some were with us for many,many years! Cheers

BEAR SWIMMING 110321

Hello Bear Swimmers and families, practice is temporarily cancelled (may be for the Winter). My sincerest apologies ,we will resume as soon as possible. Thank you

BEAR SWIMMING Workout 102121

Warmup 321 : 300 Choice swim, 200 Pull,100 Kick. Opening Swim : 6 x 200 Stroke Sandwiches ( The meat is IM order). 50 V sit scull. 8 x 50 Sprint kick. 4 x 100 Free descend. 3x 75 Backstroke drill. 12 x 25 Sprint. 300 warm down.

BEAR SWIMMING Workout 102021

Warmup 321 : 300 Choice swim, 200 Pull,100 kick. Todays focus will be to lengthen underwaters during pushoffs, both starts and flips. Opening Swim - 500 Free (up to half a lap uw off every wall). 6 x 25 UW ( fins if needed) alternating dolphin on back and front). 50 V sit scull. 8 x 50 : Odds Free with long uw and strong breakouts. Evens Free: start at surface , then submerge and dolphin kick last half lap uw. 10 x 100 alternating free/ stroke. 200 warm down.

BEAR SWIMMING Workout 101821

Warmup 321 :300 Choice Swim, 200 Pull,100 Kick. Todays theme is H.I.I.T ( High Intensity, Interval Training. 200 IM drill "smooth", 10 sec. rest , then 200 Free @ 80 % effort. 8 x 50 all out effort freestyle in the minute. 200 Free drill "stay long", 200 IM Swim @ 80 % effort, 8 x 25 Stroke order max effort sprints on the minute. Kick set : 6 x 50 on the 1:15. 4 x 100 backstroke descend. 500 Free ( every 4th lap choice). 200 warm down.

BEAR SWIMMING Workout 101621

Warmup 321. Todays theme is " Breakouts,Underwaters & Turns. 20x 50 (1/2 deepwater starts). 10 UW 25's, 16 Breakouts( 1/2 lap). Kick set : Breakouts and Push offs. UW Clinic. 500 Free (4th lap choice) 300 warm down.

BEAR SWIMMING Workout 101321

Warmup 321. Today is "Drag" day . We will work on all 3 types of drag that affect competetive swimmers. Pressure drag "Form", Surface drag " Wave", and "Friction" drag. We will perform series of sets aimed at reducing power robbing "drag" from each swimmers stroke . Thank you for Swimming Bear.

BEAR SWIMMING 101121

Warmup 321 : 300 Choice swim, 200 Pull , 100 Kick. Short Axis Day . 2x ( 25fly,25 breaststroke), 3x ( 50fly drill, 50 breast drill),4x (75y Stroke sandwiches: br,fly,br + fly,br.fly). 5X ( 50 swim / 50 kick, breast/fly ). V sit scull. 300 warm down.

BEAR SWIMMING Workout 100721

Warmup: 321 300 Choice swim, 200 Pull,100 kick. Strength day. 500 free pull ( every 4tg lap back pull). 6 x 25 Overkick free. 50 Windsheild wiper headsup front scull. 4 x 50 buddy pulls. 4 x 50 backstroke buddy pushes. 12 step interval uw running w/ dolphin dives. 4 x 25 hypoxic free & fly. UW dolphin kicking 4 x 22.5. V sit scull 50. 1 legup free x 100y. 100 free no wall sprint from deepwater start. Vert kick x 2:00. Warm down 200.

BEAR SWIMMING Workout 100621

Warmup 321. Opening Swim 500 Free( every 4th lap non free). Trifecta day . 3x (100 IM,50 K, 50 stroke). Quadruple leg death. 3x (100 Free,50 drill,50 stroke). Vanessa's set : 10 x 25 on the .40 IM order. 3x ( 75 stroke sandwich,50 kick,25 super sprint). 300 warm down.

BEAR SWIMMING Workout 093021

Warmup: 321 - 300 Choice Swim, 200 Pull, 100 kick. "Drill Day" . 100 Back drill,200 Breast drill, 3 x 100 Free drills, 4 x 50 fly drills. 50 V sit scull. 200 free - flipping every 8 strokes. 3 x 100 Pull - Back , Breast, Free. Skimmers,hybrids, overkicks, buddy pulls/ buddy pushes. 200 warm down.

BEAR SWIMMING Workout 092921

Warmup 321 : 300 Swim, 200 Pull, 100 Kick. Today is "Distance" day. Main set option A) Swim a mile 66 or 72 laps. Option B)1000 Freestyle plus 500 kick. Dryland. 300 Warm down.

BEAR SWIMMING Workout 092721

Warmup 321 : 300 Choice swim, 200 Pull, 100 Kick. "Middle distance day" . 5x 200 (200 free smooth,200 IM drill, 200 free drill, 200 IM, 200 free for time. 50 v sit scull. 3 x 200 (fly, back,breast) Swim /Kick in back by 25. line drill. 300 warm down.

BEAR SWIMMING Workout 092322

Warmup 321 . IM day plus dryland. 100 IM + dryland. 200 IM + dryland. 400 IM + drylsnd. IM kick set 4 x 100 stroke. IM drill set 1000. warm down 200.

BEAR SWIMMING Workout 092221

Warmup 321. Backstroke & Legs day. Quadruple leg death. 4 x 50 backstroke on the minute , 40 Squats. 50 V sit scull. 8 x 25 back sprints on the 30. 100 free for time. Pyramid 25,50,75,100 free, 75,50,25 Fly. 300 warm down.

BEAR SWIMMING 092021

Warmup : 321 . Todays focus will be "Sprint" based and on tight intervals. One "Power hour", including climb outs and dryland, a kick segment then followed up with some backstroke drills. 300 choice warm down.

BEAR SWIMMING Workout 091621

Warmup 321 . Today will be Breaststroke focused with a similiar theme as yesterdays Fly set. We will perform a series of progressive breastroke drills, with some long axis swims inbetween. Ending with a 400 IM. 4(4x25 br. drills), 50 back. 4(4x50 br. drills and hybrids). 100 Free for time. 2(2x100 br. descend). 50 V-sit scull. 400 IM . 200 choice warm down. Thank you for Swimming Bear.

BEAR SWIMMING Workout 091521

Warmup 321. Today we will be worming on Butterfly & Breaststroke specifically. Thrre will be some long axis recovery sets in between sessions. Butterfly drills : Body dolphin, solphin kick in position eleven , Breakouts, turns, kickingnon back and side. 4 x 25 fly sprints. 50 easy back. 3 x 50 smooth fly. 50 v sit scull. 2 x 100 fly , 50 easy. Breaststroke : Drils, kicks and hybrids. 500 free. 200 choice warm down.

BEAR SWIMMING Workout 091421

Warmup 321 . Todays theme : 4 & 3 - 4 Swims + 3 dryland excercises. 4 x 25 Freestle sprints + 3x dryland, 4 x 50 Back + 3 dryland exercises. 4 x 75 Kick + 3x dryland. 4 x 100 IM drill + 3x dryland. 4 x 200 IM + 3x dryland. 300 warm down.

BEAR SWIMMING Workout 090921

Warmup: 321 . Todays set is a sequence to yesterdays. 3 & 2 is the Theme. 3 x 50 free sprint all out + 10 pushups & 40 seated flutter kicks, 3 x 75 Butterfly ( 50 free/ 25 fly, 25 free/50 fly, 75 fly ) + 2 Dryland excercise sets. 3 x 100 Back ( 50/50 Swim / kick) + 2 dryland exercise sets. 3 x 200 Freestyle + 2 dryland excercise sets. 300 warm down.