Bear Swimming Workout 052112

Warm up : 4 x 125 stroke RIMO by 125 yes that means concluding warmup with a 125 fly !!!!!! Kick Set : Timed Kicking by 4:00 , plus 4 x 125 rimo kick with streamline(on back) : 125yds of each stroke by kick. Drill set : All Butterfly 1) 4 x 50 one arm alt by 50. 2 x 50 slow arm recovery with flutter kick , 2 x 50 one stroke fly,one stroke breast. Main Set : 8 x 100 alt free and stoke x 100,s at least half from the deck. Race pace with minimum rest Cool Down : long axis , long stroke,lots of breathing....

Bear Swimming Workout 043012

Warmup : 400 Freestyle (long),alternating catchup by 100 .Hands entering at 11 o clock. Drill set : 50 left arm, 50 right arm (dead arm drill,breathing on opposite side),50 left arm, 50 right arm with non stroking arm kept forward.Kick set : 400 ;100 on left,100 on right side,100 on back,100 on stomach Main Set:4 x 150 plus 50 free(50 med.,50 med.,50 sprint,rest 15 then 50 sprint free) rotate fast 50 through set. Cool down by 100. This is the last workout of the month of April! !

Bear Swim Workout 042612

Warmup : 400 Freestyle 50 swim,50 drill,100 swim,100 drill,100 sharkfin by 12 kick switch. Drill set:3 stroke,6 kick free x 100 then 3 stroke 6 kick backstroke. 100 br drills,100 butterfly drills. Kick set: 500; 125 of each stroke, sculling arms. MAIN SET : 20 X 50's on the minute.All Free. Cool down x 200

Bear Workout 042512

Warmup: 300 freestyle ,Drill Set:1 arm free x100,1 arm backstroke x 100, 3 stroke 6 kick x 100 back,Kick Set:200 on back,200 on front,Main Set: chutes & fins 10 x 100 free,Cool down:300 br:75kick,75 swim,75 scull,75 swim

BEAR SWIMMING WORKOUT 042312

Warmup : 400 swim choice, Kick set : 4 x 100 burst,build easy ,fast 10 sec. rest per 100 , Vert kick arms up 30 sec. ,down 30 sec. 3 x 50 free with giant overkick from deck(climb out) on a tight interval. Drill set : Short Axis 200 BR drills mixed, 200 Fly drills mixed- variable rate training. Main Set : 5,4,3,2,1 : 500 by bubble im order NON STOP, 400 free 25 swim 25 drill, 300 :100 fly,100 Back, 100 br. 200 free :50 swim, 50 drill 3 st./6 kick drill , 100 Butterfly Minimum breathing on odds. Cool down + rotation,balance,light resistance work. Good Job Team !

Bear Swimming Workout 041912

Warm up : 300 Catch up, Drill set : 4 x 50 one arm butterfly alternating by 25. 100 IM for time-then hold that pace for 2 more , total of 3 .Kick set: 400 on back 75 of each stroke plus 100 im kick., 4 x 100 Free for time ,then hold for 3 more... 4 total., Freestyle rotation drills x 200,. 6 x 75 : 1st one for time ,then hold for 5 more., 1 arm drill- 200(4x50)alternating back and free by 50,. 10 x 50 free all out.,warm down :kds rimo 300 Good job everyone, as usual cubs and blues do half of set. Thank you, Pat Malaga

Bear Swimming Workout 041812

Warmup : 500 free Drill set: One arm(dead arm)free rotation drill- breathing on the opposite side of the stroke arm. 2 x 50 ,alternating right ,left by 25's. Backstroke 3 stroke, 6 kick for 100 yds,Breast drill 1:(100yds) flutter kick br arms. Breast drill 2(100 yds); 2 kick per stroke cycle . Kick set : 400 kick - 100 of each stroke. Main set : 10 x 100 free off blocks, 10 x 50 stroke ,in between.....stroke is IM order. Pull set : 250 yds , Cool down !