BEAR SWIMMING Workout 111512

Dryland,Stretching ect....... 300 Warmup, 4 x 125 bubble iM's, 4 x 50 alternating fist fly with fist free, 50 yards of underwater recovery freestyle. Kick set : 12 kick switch 50,6 kick switch 50(on back or front). 300 KDS- IMO . 16 x 25 groups of 4 ,IM order last of each group is for time. 50 free right arm only,50 free left arm only,50 free 6 kick switch,50 free shark fin. Hypoxic set 4 x 25 ,200 warm down. Thank you, P.M. This set is geared for Cub/Blue group. Coach Graeme will be working with the Junior/Senior group .

BEAR SWIMMING Workout 111412

Stretching, resistance training, med balls,core strengthening. Aquatic warmup : 200 free style long. kick set : 3 x 200 IM kick(sculling arms are allowed). 2 x 50 free with underwater recovery(6 kicks per stroke cycle )working on rotation and balance.2 x 50 heads up sculling flutter kick. 1 x 50 piston kick with sculling arms,1 x 50 V- sit scull(feet first,knees close together,knees and toes out of the water,eyes on wall that you are sculling towards ). 4 x 50 Hybrid stroke: Fly with flutter kick,back with dolphin,breast with flutter,free with dolphin kick. Main set : (4,3,2,1) 400 IM,3 x 100 IM,2 x 100 freestyle,100 fly. Breathe Control set: 200 yards.Warm down Thank you, PM

Practice cancelled today - Veterans day. Thank you

See you wednesday......

BEAR SWIMMING Workout 110812

Light Stretching, 200 slow motion free(working on balance).100 Backstroke rotation drill (6 kicks then switch).100 freestyle zipper drill with early vertical forearm catch.50 v sit scull,50 scull on front,50 sgt backstroke drill,50 one arm free ( left down,right back).Kick set: 4 x 100 stroke. Main set : 2 x 150 with underwater flip turns plus 2 x 100 IM .followed by 4 x 25 stroke. Hypoxic set...... swimmer dips, warm down. Thanks PM This is a set for Cub and Blue groups primarily. Come on down and swim in Graemes' Junior /Senior Groups for a real challenge !

BEAR SWIMMING Workout 110712

Light Stretching,followed by aquatic warmup. 300 Choice opening swim.8 x 50 Kick ;2 of each stroke kick (long axis on side) .Drill Set : 2 x 25 over kick free,2 x 25 "Tarzan free",2 x 25 " 3 stroke 6 kick free",2 x 50 short axis drills. Since everyone did so well on Mondays Long Quality Swim ,I have decided that you deserve some short distance sprint work. 24 x 25 (4x 6)- First 6 are Burst free. Second 6 are Build Fly.Third 6 are low stroke count breast.4th group is Backstroke with excellent rotation originating at the hip. Breathe control 25's & 50's ? then, Warm Down. THIS SET IS DESIGNED FOR BLUE/CUBS. COACH GRAEME WILL HAVE A SET FOR THE JUNIOR SENIOR GROUP.

BEAR SWIMMING Workout 110512

Stretching,Dryland excercises,Core Strengthening. Aquatic Warmup: easy 200 choice. Directly into a main set : "L.Q.S "(long quality swim)Modified Davis mile 11 laps to 1 Lap with 10 seconds rest in between . Cub/ Blue Group -all Freestyle, Junior / Senior group ,odds Free , Evens IM. Drill work: Long and Short Axis 50's. Breathe Control Sets. Warm Down. Thanks , PM

BEAR SWIMMING Workout 11112

Dryland, Stretching,core work. Aquatic Warmup : 300 choice . Drill Set : 100 Freestyle with dolphin kick on the evens.2 Dolphin kick 50's on each side. 1 x 50 Breaststroke with dolphin kick. 50 Piston kick /sculling arms. Kick set : 12 x 50 (3 of each kick). Main Set : LQS (Long Quality Swim) 15 minute timed swim. Hypoxic 25's.Breath control 25's. 200 Warm down. Thank you, Pat M. This is a Blue/Gold Level Workout. Coach Graeme will have a challenging workout for the Junior /Seniors.