BEAR SWIMMING 11/11/2023

Hello, Just checking in and recommending any of our workouts as point of departure sets on you're Swimming fitness journey. Coach Pat is currently racing BMX at the highest level(USA BMX) and has not been on deck as of late,however Bear may be making a comeback. Thanks to over 185,000 viewers of the blog from literally every Country on Earth we are Thankful to those who succeeded in our program- some were with us for many,many years! Cheers

BEAR SWIMMING 110321

Hello Bear Swimmers and families, practice is temporarily cancelled (may be for the Winter). My sincerest apologies ,we will resume as soon as possible. Thank you

BEAR SWIMMING Workout 102121

Warmup 321 : 300 Choice swim, 200 Pull,100 Kick. Opening Swim : 6 x 200 Stroke Sandwiches ( The meat is IM order). 50 V sit scull. 8 x 50 Sprint kick. 4 x 100 Free descend. 3x 75 Backstroke drill. 12 x 25 Sprint. 300 warm down.

BEAR SWIMMING Workout 102021

Warmup 321 : 300 Choice swim, 200 Pull,100 kick. Todays focus will be to lengthen underwaters during pushoffs, both starts and flips. Opening Swim - 500 Free (up to half a lap uw off every wall). 6 x 25 UW ( fins if needed) alternating dolphin on back and front). 50 V sit scull. 8 x 50 : Odds Free with long uw and strong breakouts. Evens Free: start at surface , then submerge and dolphin kick last half lap uw. 10 x 100 alternating free/ stroke. 200 warm down.

BEAR SWIMMING Workout 101821

Warmup 321 :300 Choice Swim, 200 Pull,100 Kick. Todays theme is H.I.I.T ( High Intensity, Interval Training. 200 IM drill "smooth", 10 sec. rest , then 200 Free @ 80 % effort. 8 x 50 all out effort freestyle in the minute. 200 Free drill "stay long", 200 IM Swim @ 80 % effort, 8 x 25 Stroke order max effort sprints on the minute. Kick set : 6 x 50 on the 1:15. 4 x 100 backstroke descend. 500 Free ( every 4th lap choice). 200 warm down.

BEAR SWIMMING Workout 101621

Warmup 321. Todays theme is " Breakouts,Underwaters & Turns. 20x 50 (1/2 deepwater starts). 10 UW 25's, 16 Breakouts( 1/2 lap). Kick set : Breakouts and Push offs. UW Clinic. 500 Free (4th lap choice) 300 warm down.

BEAR SWIMMING Workout 101321

Warmup 321. Today is "Drag" day . We will work on all 3 types of drag that affect competetive swimmers. Pressure drag "Form", Surface drag " Wave", and "Friction" drag. We will perform series of sets aimed at reducing power robbing "drag" from each swimmers stroke . Thank you for Swimming Bear.