BEAR SWIMMING Workout 112613

Stretching and light dryland. Warmup : 322 - 300 Swim, 200 Pull,200 Kick. 6 x 75 (Swim, Kick,Swim)Fly,Back, Breast x 2 . 6 x 50 Kick sprints (20 sec. rest interval). Main set : 10 x 50 brackets TBA. 5 x 50 Freestyle sprints with 6 pushups in between.4 x 50 with 6 wallups in between,3 x 100 IM . 2 x 25 hypoxic. 1 x 25 skimmer. 200 warm down.

BEAR SWIMMING Workout 112513

Stretching and light dryland. Warmup : 25 Kick,50 drill,75 swim of each stroke in IM order ( 4 x broken 150's). Kick set : 4 x 50 descend flutter,4 x 50 descend dolphin. Main set : 200 Fly, 400 IM, 1650 free , 30 seconds rest between rounds. 300 warm down.

BEAR SWIMMING Workout 112113

Stretching,and light dryland core strengthening. 222 Warmup - 200 Swim, 200 Pull, 200 Kick. Pyramid Main set : 100 free,200 IM, 300 free(middle 100 drill),4 x 100 IM (Swim,Kick by 100's), 500 Free ( easy 100,medium 100,fast 100,medium,easy). 200 Kick on side alternate sides by 50. 4 x 25 Sprints (Hypoxic). 300 warm down.

BEAR SWIMING Workout 112013

Light Stretching. Warmup 321-300 Swim choice, 200 Pull,100 Kick . Main Set : 4 x 4 4 x 100 IM on the 2:00 minute interval, 4 x 200 Free (#2 is drill, #4 is L arm, R arm plus 50 3 stroke ,6 kick). 4 x 100 Kick - 1 st 100 underwater dolphin on back for half lap or 12 kicks. 2nd 100 Burst,build,easy,fast . 3rd 100 Flutter on back with 2 arms up. 4th 100 Dolphin on Right side for 50,Left side for 50. 4 x 50 Butterfly on the 1:00. 300 warm down.

BEAR SWIMMING Workout 111813

Stretching and light dryland . 200 warmup freestyle -long. 4 x 125 Kick on Left side for 25,Right side for 25 then on back for 25 before swimming 50 of STROKE.Kicking:dolphin or flutter , Stroke is IM order. 4 x 100 Pull freestyle ( build throughout set). 10 x 50's broken - no breathers down and sprint back after 10 seconds rest. 4 x 200 IM; 1 and 3 are swim,2 and 4 are drill. 4 x 25 sprints from the deck with 6 pushups in between. 300 warm down.

BEAR SWIMMING Workout 111413

Light Stretching. Aquatic warmup : 222 - 200 swim,200 pull,200 kick. We are going to do our monthly LQS(Long Quality Swim) Junior Seniors 30 minutes or 20 x 100. Gold,Blue and Cub groups 20,15 and 10 minutes. 300 long axis drill,300 Kick on back,200 warm down.

BEAR SWIMMING Workout 111313

Light stretching prior to workout(Static and Dynamic). Warmup : 321 (300 Swim choice ,200 Pull, 100 Kick). 4 x 125(bubble IM's) - 50 stroke,25 Back, 25 breast, 25 free-Rotate through order. 5 x 125 Kick in Stroke order(dolphin twice) -order(easy,med.,fast,easy ,fast x 25). 6 x 100 Freestyle -descending(start at 1:40 descend to 1:10). 6 x 75 Swim ;75 IM, drill,75 stroke,one arm -alternating arms by 25. 75 sculling. repeat. 12 x 25 sprints. 300 warmdown.

BEAR SWIMMING ANNOUNCEMENT 111113

Today,There is NO PRACTICE. College is closed for Veterens day.See everyone on Wednesday.Thank you

BEAR SWIMMING Workout 110713

Stretching and light dryland. 321 Warmup- 300 Swim, 200 Pull,100 kick. 11 x 50 Sprints (Alternating Free and stroke). 7 x 100 IM order by 100 yds( tight rest interval)-100 Fly,100 Back,100 Breast....ect. 13 x 25 SPRINT Kicks on the 30. 300 KDS RIMO warmdown.

BEAR SWIMMING WORKOUT 110613

Today is DRYLAND WEDNESDAY - 1st Wednesday of every month ! Dress appropriately ( running shoes,sweats/sweatshirt) and prepare to have fun . See you at the pool.

BEAR SWIMMING Workout 110413

Stretching and Light Dryland excercises including core strengthening planks. Warmup 200 swim. 400 Freestyle -50 stroke/50drill. 4 x 100 IM on the 2:00 interval. 4 x 50 free on 1:00. PART 2 : 400 IM with 90 % effort, 4 x 100 Free (100 stroke,100 kick ect ..) 4 x 50 Stroke ( IM order) 100% effort. 300 yds warm down . Swimmers who were DQ'd in an event will be asked to correctly swim their event. Event results will be available on deck. Congratulations to swimmers with new "A" times and "B" times, everyone swam well, with room for improvement ! Thank you

HILL/EBSD MEET HAS BEEN MOVED TO CHABOT , HAYWARD

Hello, Our November 3rd meet has been moved to Chabot College in hayward. Please arrive at 7:45 and bring 3 towels,warm shoes/slippers,goggles that seal. Swimmers: get lots of rest tonight and eat a light ,healthy breakfast. I am looking forward to some excellent swims and NO DQ SLIPS ! Please !!! Parking is $2.00