BEAR SWIMMING WORKOUT 060612

Warmup : 300 swim(freestyle long),200 short axis kick,100 drill butterfly. Kick set : 4x 100 Burst,build ,easy ,fast - one 100 of each stroke . Main Set:10 x 50 y Double Deepwaters; vertical kick off wall for 20 seconds,then sprint into a 50 free with an underwater flip that does not touch the wall !!(submerging from flag to flag underwater-in and out of turn). 2nd component of Main Set- 6 x 150 - 50 free,50 stroke(IM order),50 stroke drill. Strokes: IM order -no free Starts and turns,cool down/active rest.

BEAR SWIMMING Workout 060412

Warmup: 400 swim choice, Drill set : 3 stroke 6 kick free drill x 200. rotation kicking by 90 degrees(quadrant kicking) 6 kick switch quadrant...... Kick Set : 400 RIMO with max underwater off walls. Main Set : 4x 225 - 100 freestyle,10 seconds rest,75 IM(no free)...5 seconds rest, then 50 Kick on back :dolphin or Flutter. Starts and turns in prep for meet. Cool down.

Bear Swimming Workout 053012

3 x 3 x 3 300 swim medium,easy/long,medium by 100, 3 x 100 kick(dolphin kick on back,3 x 50 Hybrid stroke. Starts and turns: 100's and 50's from the blocks.6 x 100 on the 2:30 allowing time for climbing out. 6 x 50 's from the deck/blocks on the 1:15 . Drill Set: Heads up sculling x 50 , Heads up sculling 1/2 way then submerge and swim to wall underwater with full underwater flipturn for 6x 50's. Chutes and bandwork,mixed with some balance drills. Starts and turns.......

052412

Warmup : 400 free : alternating stroke and drill by 50's. Drill Set : Shark fin to early vertical forearm pull. 12 kick switch x 50 - 200 yards, Short axis drills for Breast and Fly by 200 alternating by 50. Kick set : 500 kick with underwater flip turns. Main Set : 28 x 25's on the .45 (7 x 4.25's) descend 1-4 IM order: first 4 Fly, second 4 Back ect... Steep Descent - # 4 should be sprint ! Starts and turns in prep for June Meet then 200 warm down.

BEAR SWIMMING Workout 052312

Warmup : 4 x 4 x 4 - 400 @ 6:00 min interval, 4 x 100 @ 1:30 , 4 x 50 @ .45 sec interval . 10 x 50 : 1/2 way heads up front scull, then flip and kick underwater on back to the wall,flip underwater.25 build on the way back. Alternate free/back by 50. Main Set : 3 x 200 descend 15 sec rest,3 x 100 descend 10 sec rest,3 x 75 descend 5 sec rest. I am looking for a nice steep descent,last one should be pretty quick.Take extra rest in between sets to let everyone regroup.(no more than a minute). Starts and Turns for Meet preparation, rules and stroke technique drills.. Thanks

Bear swimming Workout 052112

Warm up : 400 RIMO drill Swim by 50 . Drill Set : Popov rollover drill x 300, Kick Set : 400 flutter(4x 100) streamline on back( Burst,Build, Easy, Fast) Main set: Mimick long course events for meet in 3 weeks !!!!!! TBA . Cool down,active rest....

Bear Swimming Workout 051712

Warmup : 300 free followed by 200 choice. Drill Set : Chutes,center snorkels and rotation drills,. Kick set: Fins = addtl: 25 % 400 stroke kick by 100 on back. Main Set : 25 x 50 descending 1-4 freestyle with # 5 Butterfly then maintain for 5 x . Then, 2 x 150 w/ underwater flip turns, max distance in and out of walls underwater !!! Cool down.