BEAR SWIMMING Workout 082415 + upcoming Hercules Meet info.

Dynamic stretching and light dryland core strengthening. Warmup : 321 300 Choice swim,200 Pull, 100 Kick . Main set :4 x 200 (odds freestyle,evens IM)10 second rest interval. 16 x 50 swim (running through IM order 4x ) Swam at full speed with 30 seconds rest in between groups of 4. 4 x 25 Free with OVERkick. 200 Long axis drill. 200 freestyle with underwater flips. 4 x 100 Free with a pattern- #1) All Fast,#2) 3 laps fast ,one medium. #3) 2 laps fast,2 medium. #4) 1 lap fast ,3 medium. Warm down 200 choice. ENTRY to the Hercules Silver Dolphin MEET on September 20th is open, please register asap(pacswim.org) or contact your Coach to register you . Thank you

BEAR SWIMMING Workout 082015

Dynamic stretching and dryland core strengthening. Warmup : 12 x 50 IM order ,stroke down,swim back. 5 x 100 Kick (Pattern: #1 75 medium,25 fast.#2 50 medium,50 fast. #3 25 medium,75 fast. #4 All fast. #5 50 fast,50 medium).300 pull with bc component.10 x 25 All out sprints on the 30. 50 easy. 10 x 50 on the minute(strokes to be called out). 200 short axis drill. 6 x 100 IM (odds drill, evens swim). 150 with underwater flipturns. 300 warm down. This set dovetails into yesterdays and is slightly tougher,allowing us to build our speed and endurance gradually. Thank you

BEAR SWIMMING Workout 081915

Dynamic stretching and light dryland core strengthening. Warmup : 321 300 Swim(choice),200 Pull, 100 kick. 100yds - 2 variations of front and back sculling. 8 x 25 all out sprints on the 30. 4 x 100 Kick (odds 50 fast,50 easy. Evens 25 easy,50 fast,25 easy). 8 x 50 on the 1:00 (strokes to be called out). 300 KDS RIMO. 4 x 100 IM (odds kick,evens swim). 4 x 50 one arm free(alternating by 25). 2 x 400 ( 1st is IM swim,2nd is freestyle). 4 x 25 Sprint non free. 300 warm down. Welcome back everyone to BEAR Swimming, we are going to begin prepping for the Hercules meet in September.

BEAR BIKE RIDE THURSDAY AUGUST 6.

We are scheduling a Bear bike ride on Thursday Aug. 6th at 9:30 am. Please rsvp with Coach Pat by Wednesday evening. Minimum of 6 riders to make this day trip happen. Some hills and semi rough trails (17 miles round trip). Please bring money for lunch and lake access and a suit if you plan on swimming in lake Anza. Mountain or BMX style bicycles recommended.We will be returning around 5-6 pm. Departing from Alvarado Park(top of Mcbryde). Looking forward to another fun Bear bike ride. BEAR parents are welcome to meet us at the Lake , let me know. Thank you

LAST PRACTICE until Wednesday August 19th

Dynamic stretching followed by 12 x 50 warmup: drill down,swim back. "Call a Set" -Each swimmer will get an opportunity to designate up to a 200 yard set. Kick set : 4 x 125 odds dolphin,evens flutter. Endless relay.300 kds rimo. 300 warm down Light refreshments after practice. We will be going on a Bear bike ride during break. Thank you

BEAR SWIMMING Workout 072215

Dynamic stretching prior to getting in. 321 Warmup 300 choice swim,200 Pull, 100 kick. Main set: 4 x 250 : 50 Stroke kick straight into a 200 Stroke (#1 is 50 dolphin kick into 200 fly swim)....ect. 50 easy Kick set : Kick sprint relays (10 minutes). 4 x 75 (odds build,evens fast,easy,fast). 300 BC with a pattern you can maintain ie: 3,5,7,9. 50 scull.2 x 100 free warm down.

BEAR SWIMMING Workout 071615 NO SWIMMING 7/23/2015 to 8/19/2015

Dynamic stretching followed by dryland core strengthening. Warmup : 321 300 Swim, 200 pull, 100 kick. 4 x 75 Freestyle (med,fast,med) (fast,med.,fast) ect.. 400 IM for time. 50 easy. 100 scull(4 variations) . 200 fashion model kicking. 100 Backstroke drill followed by 2 x 100 Back. 100 Breaststroke drill,followed by 2 x 100 breaststroke. 300 kds rimo. 12 x 25 with climbouts and dryland excercise. 300 warm down. Remember: No practice from 7-23 to 8/19 2015 due to pool closure.