BEAR SWIMMING Workout 012915

Warmup will consist of a variety of Dynamic stretching and core strengthening. We are at the end of our 2nd week back and I have ramped up the intensity by 10%. Aquatic warmup : 2 x 100 Catchup free,6 x 50 Free(on the minute),then 8 x 50 Kick IM order twice(first round 70%,2nd round 90%). Main set: 10 x 100 on 1:30. Times will be recorded and logged for future use/reflection. Drill set : 2 x 50 Coley Stickels butterfly drill.2 x 100 long axis drills(3 stroke + 6 kick-body "indexed").2 x 50 Breast stroke drill. Kick set : 12 x Variable 25's on the :40. 2 x 150 w/ underwater flips. 2 x 25 Piston kick with sculling arms. 4 x 25 sprint free for time from the blocks/wall. 200 warm down.

BEAR SWIMMING Workout 012615

Warmup: 4 x 50 kick on back alternating flutter and dolphin by 50( on the :50). 3 x 100 freestyle (on the 1:30 - 1st 100 @ 70%, 2nd 100 @ 80%, 3rd 100 at 90%). 6 x 25 free @ race pace 10 second rest interval. LQS for January ! Long Quality Swim #1 of 2015- We will do the Davis mile in one of 3 ways......A) The way I did it on Sunday: 11 laps fly,10 laps free,9 laps fly,8 laps free and so on(you can opt for fly drill). B) 275 IM (by 50 stroke),250 free,225 IM,200 free and so on. C) Stroke down free back on odds(stroke can be Fly or Back), then all free on the odds. 300 KDS RIMO. 6 x 50 Kick sprints on the :45. 200 Breath control (5,7,9,11 x 50).300 warm down. Note: Davis mile starts at 11 laps and ends with one lap.Rest interval is 5 seconds. Thank you for swimming Bear !

BEAR SWIMMING Workout 012215

Welcome back , We will start todays practice with a series of Dynamic Stretches and light excercises. I will then tell you "the Hot Dog" story,and possibly show the video(From ASCA clinic). Warm up will be standard this week,but modified in the upcoming week. 321 - 300 Swim,200 Pull,100 Kick. As suggested by USA Swimming we will resume by building 10% per week until we are back in top condition. Todays main set will focus on "distance per stroke" . Touching on all 4 strokes in a variety of sets. 4 x 4 x 4 100's with 6 x 50 Kick sets in between each group of 4 x 100's. I am looking for solid drops in stroke counts, without losing speed. warm down is 300 yds(200 drill,100 swim)choice.

Practice resumes starting Thursday 1/22/2015 ....... Tomorrow !!

Welcome 2015 in by making the commitment to Swim with Bear. I am re energized and fresh with new progressive ideas and clever sets.In 2015 we will embrace conditioning for swimming in a variety of ways. We look forward to seeing you at Practice. Coach Pat Malaga

Last Practice before Christmas Break 121714

We will be conducting our last practice of 2014 ! It will be both fun and challenging. There will be snacks and socializing after practice. Thank you for swimming Bear ! Warmup : 222 200 Swim, 200 pull, 200 kick. Main set : 4321 #1 - 400 IM for time,300 Im drill x 75 (KDS). 200 IM Kick,100 IM for time. 4321 #2 - 400 freestyle @ 200 pace,300 Free drill,200 Flutter on side or back,100 free for time. 4321 # 3 - 400 Kick w/ fins,300 pull w/ paddles,200 underwater kicking,100 Fly. 200 warm down.

College is closed - No practice today Thursday 12/11/14

Due to heavy rain,the college pool is closed. Last practice before holiday break is Wednesday. (Pool is closed Monday for filter repair). Thank you

BEAR SWIMMING Workout 120214

Aquatic warmup: 321 300 Swim, 200 Pull, 100 kick. 4 x 4 4x 100 IM building to 100 fly. 4 x 100 building to 100 back . 4 x 100 building to 100 breast. 4 x 100 build to 100 free. Pull for distance . 8 x 75 Kick - Odds: ( Dolphin,Flutter,Dolphin.) Evens : Flutter,Dolphin,Flutter). 14 x 25 callouts. 100 warm down.