Bear Swimming Workout 091212

Warmup : 400 freestyle alternating 100 catchup with 100 long stroke free. Drill Set : 6 x 50's double deepwater Freestyle(deepwater start and flips without touching the wall).4 x 50 Short Axis drill alternating each stroke each 50. Kick Set : 10 x 50 on the 1:30 Alternating flutter and Dolphin by 50. Main Set: We are going to swim the meet events , and work on correct Starts and turns. Breathe Control: 2 x 100 ; 3,5,7,5 first 100 . Second 100 ; 5,7,9,7 . Hypoxic Set : 4 x 25 no breather freestyle. Warm down : 200 choice. Thank you, PM

Bear Swimming Workout 091012

Warm up : 300 swim- choice, 4 x 150 kick - stroke order, Breath Control 2 x 100 ; 3 , 2 ,1, 0 breath or 4,3,2 then 1 breath. Scull Set: 2 x 50 on front-1 dolphin,1 flutter kick plus 2 x 50 on back- first V-sit scull ,then backstroke with sculling arms by side. Main Set : 8 x 50 ;Butterfly down ,Backstroke drill coming back,8 x 50; Backstroke down ,breaststroke drill coming back, 8 x 50; Breaststroke down freestyle drill coming back. 100 IM for time. Tarzan 50's x 2 , Starts and turns in prep for meet in 2 weeks. Thanks ,PM

Bear Swimming Workout 090612

Warmup : 300 free -broken into 3x 100. Drill Set : 4 x 75 stroke drills, Kick set : 400 - 4 x 100 stroke :burst , build , easy , fast x lap. Main Set : TBA Guest Coach !, Hypoxic set, Birthday set ! Warm down, Thank you

Bear Swimming Workout 090512

Warmup : 200 free easy pace/100 free medium pace. 4 - 2 - 1 : 4 x 100 of each stroke in this order-25 swim,25 kick,25 drill,25 swim Butterfly, 10 sec rest then SKDS Backstroke.. ect. 2 x 100 IM Fly and free sprints all out. 1 x 100 IM for time. 2nd round: 4 x 50 pull,one fifty of each stroke. 2 x 200 IM , 1 x 100 free for time. 3rd round : 4 x 100 kick (one hundred of each stroke), 2 x 50 No breathers, 1 x 100 butterfly. We will be working on starts and turns as well as preparing for our upcoming meet in a little more than 2 weeks ! Hypoxic set : TBA , warm down 200 yds. Thank you, Pat M.

Bear Swimming Workout 083012

Warm up : 100 freestyle, 100 breast,100 Free -long. Kick Set : Fins ! 4 x 150 alternating 50 flutter,50 dolphin,50 flutter. Drill Set : Sculling; 4 x 50 Order: V-Sit (toes and knees tight and at the surface.) ,Flutter kick sculling arms out front,flutter kick with sculling arms below you .Breast stroke kick and sculling arms. 4x 100 ; 3 stroke ,6 kick freestyle for 100,then 3 stroke ,6 kick Backstroke for 100 ect..... Main Set : 20 x 50 - broken into 5 sets of 4 .Each set will be swum medium to fast, with the 4th 50 always "all out". Fly x 4 , Back x 4 ,Breast x 4 ,Free x 4 ,and then Fly again for 4 x 50(matching or beating the first sets time.). Starts and Turns: We will be spending some time on covering flip turns as well as correct track and relay starts. Hypoxic set : 4 x 50 minimum breathing. Warm down 200 choice. Thanks, PM

Bear Swimming Workout 082912

Warm Up : 400 RIMO Swim,Kick,Drill,Swim by 100. Kick Set: Vert kicking x 1:45 plus deepwater 6 x 50's freestyle - flips at wall without touching: explosive kick from deepwater. Breaststroke kick x 2 x 100 arms by side.50 Butterfly -slow arm drill with flutter kick. Main Set : Test Sets- TBA , Starts and turns,breathe control. Warm down. Thanks, Pat M.

Bear Swimming Workout 082712

Warmup : 300 Freestyle : First 100 easy,middle 100 med., last 100 medium fast.Drill Set: 2 x 100 of different Long Axis drills,2 x 100 Short Axis drills. Kick Set: Fashion model backstroke x 4 x 50,Dolphin on back 4 x 50, Breatsstroke kick x 4 x 50 arms at side. Main Set: 100 Butterfly 10 sec. rest then 4 x 50 Fly,100 free.Reset,100 Back, 4 x 50 back,100 free ,reset 100 Breaststroke ,4 x 50 Breast,100 free ,reset.100 Free , 4 x 50 free ,100 free. Double deepwater 150, Hypoxic set: TBA , Warm down.