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.

BEAR SWIMMING Workout 112614 " Turkey" themed set....

321 warmup -then into our special Turkey themed set. We will also have a light potluck following practice. Swimmers are encouraged to bring something to share,but not a mandatory requirement! Thank you, and see you on deck !

BEAR SWIMMING Workout 111914

Warmup : 321 - 300 Swim, 200 Pull, 100 Kick. 12 x 25 (finish with a flip turn),5 second rest interval. 100 Sprint for time. 6 x 8 yards(in and out of wall) 15 second rest interval. 100 sprint for time. 6 x 15 yards (in and out of wall) 15 seconds rest. 100 sprint for time. 6 x 20 yards(in and out of wall) 15 seconds rest. 100 sprint for time. 2( 50 pace,100 fast,50 pace) of each stroke(one pull set,one swim set). 5(2x25 +50)on a 10 second rest interval. 100 warm down.

BEAR SWIMMING Workout 111714

Stretching and light dryland core strengthening. 321 Warmup - 300 Swim, 200 Pull,100 Kick. 3( 25,50,75)Swim stroke , One round of each stroke less free. 200 Freestyle for time. 3(25,50,75) Kick stroke order less free.200 IM for time . 3( 25,50,75) drill stroke less free. Each set is on a tight interval -team rest or 5 seconds. 12 x 25 (odds heads up freestyle, evens IM order.6 x 100 Free(odds drill). 200 warm down.

NO PRACTICE MONDAY NOVEMBER 10 th

Due to College being closed,we are canceling practice today.Practice resumes on Wednesday.Thank you. Have a great Veterens day. Thank you

Bear Swimming Workout 110514 Dryland Wednesday

Dryland Wednesday,please dress accordingly.Thank you.

BEAR SWIMMING Workout 110314

POST MEET EVALUATIONS for those who attended. Stretching and Light Dryland core strengthening. Warmup 321 - 300 Swim, 200 Pull, 100 Kick. Stroke Monday (We will focus on Butterfly this week) . 12 x 50 alternating stroke and drill . 6 x 75 Kick( flutter Evens,Dolphin odds). 2 x 50 Stickels drill,2 x 50 fist drill,2 x 25 hypoxic. 2 x 100 Kick on side alternating by 25. 200 Free ! 150 free w/ underwater flips.200 warm down.

BEAR SWIMMING Workout 103014

Light Stretching. 321 Warmup. Meet prep for all going to the AquaBears meet this Sunday. Seniors will observe "Strength Thursday" with a tough set incorporating sprint swimming and core strengthening challenges. 300 kds rimo,150 underwater flips.200 warm down.

BEAR SWIMMING Workout 102914

Stretching and light dryland core strengthening. Warmup 200 swim,400 IM (swim,drill,swim kick x 25). 4x 75 Kick. Davis Mile (odds IM ,evens free- start with 275 Im, then 250 free,225 IM,200 free ,ect... 2 x 50 Heads up free,2 x 50 breast stroke drill. 12 x 25 Breakouts. 300 BC(breathe control). 200 warm down.

BEAR SWIMMING Workout 102714

Stretching and light dryland core strengthening. 321 warmup- 300 Swim,200 Pull,100 kick. Today is "Stroke Monday" ,we will be focusing on Backstroke. 4 x 100 build to 100 back.#1) 25 back,75 free.#2) 50 back,50 free.#3 75 back,25 free. #4) 100 Back. 3 x 100 Backstroke drill( Arm Lead Balance,Head lead balance with 1/4 arm lifts and the L drill.6 x 75 Kick (dolphin,flutter,dolphin- odds on side,evens on back). 3 x 100 Backstroke drill (goggle balance,Sky point and fist swimming). 4 x 100 IM with descending back strokes. 4 x 75 freestyle (middle 25 sprint). 200 BC.200 warm down.

BEAR SWIMMING Workout 102414

Stretching and light dryland core strengthening. 321 Warmup - 300 Swim, 200 Pull, 100 Kick . Today is " Strength" Thursday. There will be 2 components of Todays set: First is the "Pyramid of Pain" kick set(50 flutter,100 dolphin,150 flutter,200 Dolphin) followed by a challenging sprint swim set combining long duration planks and starfish with short sprint 50's. (30 minute set). 12 x 1/2 lap bursts (3 of each stroke), 200 warm down.

BEAR SWIMMING Workout 102214

Stretching and light dryland core strengthening. 1000 warmup -skips : Swim 200,Kick 200, IM drill 200, pull 200 , swim 200 IM. Speed Wednesday- We will work on short sprints,bursts,breakouts and turns today. 24 x 25 (6 of each : 2 swim,2 kick,2 swim) . 4 x 50 Kick sprints -flutter. 6 x 50 Butterfly on a tight interval.8 x 50 Dolphin kick. 4 x 100 Free on 1:30. 150 underwater flips,200 bc ,200 warm down.

BEAR SWIMMING Workout 102014

Stretching and light Dryland. Warmup - 321 - 300 Swim, 200 Pull, 100 Kick. Today is "Stroke Monday", the stroke we will focus on is freestyle. 10 x 100 Freestyle on 1:45. 20 x 50 on 1:00, 6 x 50 Kick on 1:00. 8 x 100 on 1:40, 4 x 50 Kick on the 55. 300 warm down.

BEAR SWIMMING Workout 101614

Stretching and core strengthening. Warmup 321 : 300 Swim, 200 Pull, 100 Kick. Strength Thursday. We will do a variety of Sprints with resistance,dryland activities and more ! 300 yard drill set.200 yard IM plus 3 x 50 bc. 200 warm down.

BEAR SWIMMING Workout 101514

Stretching and light dryland training. Warmup : 222 - 200 Swim, 200 Pull, 200 Kick. Today is Speed Wednesday. 4 x 75 (swim ,kick,swim on the odds) , (kick,swim,Kick) on the evens. 8x 50 Buterfly sprints with Max underwater and minimum strokes on a tight interval. 3 x 100 IM (middle drill). 6 x 75 Kick (flutter,dolphin,flutter odds,dolphin,flutter,dolphin on evens). Short axis drills x 6 x 50. Underwater training x 200. 300 KDS RIMO, 3 x 100 freestyle on 1:45. 300 warm down.

BEAR SWIMMING Workout 100914

Light Stretching and core strengthening. Pre-Meet warmup . Followed by a solid Kick set 4 x 125. We will work on starts with a 10 minute "endless" relay. We will practice perfect turns,breakouts and strong finishes. There will be a short axis drill set of 300 yards and a 150 with underwater flips. 200 IM plus a 100 IM drill. 200 warm down.

BEAR SWIMMING Workout 100814

Stretching and light dryland core strengthening. 222 warmup - 200 Swim choice,200 Pull long axis,200 Kick. Today is Sprints Wednesday , we will be swimming meet events x 3. 5 x 100 Kick (odds with resistance). 200 drill -long axis(100 Back,100 free). Heads up freestyle 50's x 2. Breath control 300. 75 Overkick Free. 25 underwater kick. 2 x 25 piston kick w/ sculling arms,50 v sit scull. 300 KDS rimo.200 warm down.

BEAR SWIMMING Workout 100614

Stretching and light dryland core strengthening . 321 Warmup: 300 Swim, 200 pull, 100 kick. Today is Stroke Monday-we will focus on Freestyle today. 16 x 100 (4 x 100 swim descend 1-4),then 4 x 100 Kick (1 and 3 sprint the odds, 2 and 4 variable kicking).4 x 100 free drill ( Catchup x 100, 3 stroke , 6 kick for 100, fingertip drag for 100, then butterfree for 100). Last 4 x 100 is descend at same rate as first set. 150 free with underwater flips. 4 x 12.5 sprints. 4 x 12.5 from deep water start. 2 x 50 underwater flutter kick(w/ 12 dolphin kicks off every wall). 2 minutes vert kick + 50 overkick. 200 IM ,200 warmdown.

BEAR SWIMMING Workout 092914

Stretching-Dynamic and Static. 222 warmup - 200 Swim, 200 Pull, 200 Kick. Today is Stroke Monday -Stroke = Breast. 4 x 100 (25 Back,50 Breast,25 free). 6 x 75 Kick ( 3x flutter,breast,flutter+3x breast,flutter,breast). 4 x 50 breaststroke drills (heels to hands on front,heels to hands on back,2 kick per glide,one stroke breast+one stroke fly).2 x 200 IM (#1 is Swim,#2 is drill). 2 x 150 w/ underwater flips. 12 x 25 Freestyle.6 x 25 variables. 200 warm down.

BEAR SWIMMING Workout 092414

We will start with stretching and light dryland core strengthening. Opening Swim : SKIPS -Swim 200,Kick 200, 200 IM ,200 pull,100 scull. Speed Wednesday will consist of several high intensity Sprint sets with minimum rest. 4 x 25 Sprint freestyle ,100 IM drill.6 x 50 Sprint(3 fly,3 free) 200 kick(dolphin on back). 8 x 100 Freestyle on 1:30 interval,300 pull. 10 x 12.5 Breakouts- stroke to be called out. 150 free / underwater flips,200 warm down.

BEAR SWIMMING Workout 091814

Light stretching. 400 warmup : 75 swim+25 Kick X 4. We are working on Starts and turns,as well as swimming meet events. 12 x 25 Bursts.12 x 50 Builds. 6 x 50 variables. 4 x 125 Kick ( easy,fast,medium,easy,fast).4 x 50 overkicks.4 x 50 drills. 6 x 100 IM working on perfect turns. 300 warm down.

BEAR SWIMMING Workout 091014

Extended stretching and dryland. "Speed Wednesday" . 300 warmup swim. 20 x 50 (4 groups of 5-descending by group) all free. 6 x 50 Kick (alt. dolphin and flutter). 12 x 25 - 4 Free, 4 hybrid, 4 fly, interval to be decided. 200 Kick with 12 - 18 dolphin kicks underwater off each wall. 3 x 100 drill long axis. 3 x 100 drill short axis. 150 free(50 head down,50 head up,50 down). 200 warm down.

BEAR SWIMMING Workout 090814 "dedicated to Coach Emery"

Light Stretching and some dryland work. 321 warmup-300 swim,200 pull,100 kick . Today is STROKE Monday,we will focus on the IM today. 4 x 100 build IM - 1st 100 is standard,2nd 100 is fly,fly,back,breast.3rd 100 fly,fly,fly,back.4th 100 is all fly. Repeat with each stroke with a 100 IM kick on your back in between each 4x100's.2 x 75 of Coley Stickels butterfly drills(5 underwater dolphin kicks,then one stroke head down and one stroke with a breath then repeat). Whacky IM drills....... 50 IM, butterfree,slow arm fly,breast with flutter,ect(8 x 50). 150 free with underwater flips.50 v sit scull. 200 warm down. Todays set is dedicated to Emery Weed who's impact on our small swim community was great.

BEAR SWIMMING Workout 090414

Stretching and light dryland training. STRENGTH THURSDAY. 300 warmup(choice). Counsilman leaps for measurements. Sprints with activities in between. Understanding power as it applies to your particular swimming. 10 x 50 Kick sprints on the minute. 300 hypoxic,200 warm down.

BEAR SWIMMING Workout 090314

Stretching and light dryland training. short warmup of 300 yards. The main set will consist of 25 x 100's freestyle . We will do them in groups of 5 ,with a 100 Kick after the fifth of each set. Interval to be determined. 300 warm down.

BEAR SWIMMING Workout 082514

Stretching and some dryland core strengthening. 222 warmup - 200 Swim choice, 200 Pull,200 Kick. 3 x 200: Kick 50 dolphin on side,swim 100 fly,then swim 50 free. LQS - 1500 for time. 200 hypoxic,200 warm down. Thank you

BEAR SWIMMING Workout 082114

Stretching and dryland core strengthening. 600 warmup (222) 200 swim,200 pull,200 kick. 4 x 125 bubble IM's with an activity in between. 6 x 50 sprints with an activity after each pair. 4 x 100 Kick hypoxic. 200 Breath control. 300 KDS RIMO. 16 x 25 (4 sets of 4 descending) 300 warm down . TEAM MEETING 6:30 - 7:00 pm.

BEAR SWIMMING Workout 082014

A Reminder regarding the Mandatory Team Meeting : Thursday 08-21-2014. Please plan on attending. Stretching and Light Dryland. 321 Warmup 300 Swim-choice,200 Pull, 100 Kick. 6 x 75 (Fly.free,Fly + Back,free,back + Breast,free, breast) x 2. 12 x 50 Free(descend each group of 4). 12 x 25 Variable-stroke and interval to be determined. 6 x 100 Kick ( 25 easy,50 sprint,25 easy). 200 Breath control.4 x 50 Heads up Catchup freestyle. 200 warm down.

BEAR SWIMMING Workout 081814

Welcome back everyone ! We will start with dynamic stretching and move into some core strengthening exercises before getting in. 1000 warmup set: 100 Swim, 200 Kick,300 KDS IM order,200 pull and 100 choice swim. 6 x 250 (100 free,100 IM then 50 easy) 2 groups of 3 holding faster interval on the last 3. 6 x 50 Kick sprints on the 1:00. 150 free drill(3 strokes plus 6 kicks). 2:00 min. vertical kicking.2 x 50 hypoxic.200 warm down.

BEAR SWIMMING Workout 072414 - NO PRACTICE UNTIL AUGUST 18th.

The POOL will be closed from July 25th to August 18th. LONG COURSE MEET this Sunday @ Soda Aquatic center,Campolindo H.S. Moraga. Please be there by 7:45 am,we need plenty of time for warmups. Thank you Thursdays set will be MEET PREP. We will do a basic warmup 222,then move into 50's,and 100's with lots of emphasis on Starts and LEGAL turns. 1500-2000 yards total.

BEAR SWIMMING Workout 072314

Dynamic and Static stretching. 321 Warmup - 300 Swim choice,200 pull,100 kick. Today is " SPEED" Wednesday, however we will be incorporating plenty of Starts and Turns. We are nearing our Long Course meet this Sunday in Moraga, and there is one LC practice left this season (Thursday).

BEAR SWIMMING Workout 072114

Dynamic and Static Stretching. 222 Warmup - 200 Swim,200 pull, 200 Kick. Today is STROKE Monday. Our stroke today is Butterfly, I am going to incorporate several types of drills into our workout : 1 from Total immersion, one from U.S. Masters,and one from GoSwim featuring Misty Hyman. Main set will alternate drills with swimming : 1 x 100 Butterfly drill (NAD drill- no arms drill),this was developed in the 90's by Total Immersion promoting balance and streamline. Swim 200 Butterfly breathing every third stroke on the even laps. 4 x 25 Coley Stickels Fly drill- 5 dolphin kicks,then one stroke head down,one stroke with a breath and repeat. 4 x 50 Dolphin kick on your side(alternating by 50. 400 Swim : 100 free,100 Fly,100 free,100 fly. Hyman set : 6 x 75 - 25 One arm fly(alternating arms) ,25 Butterfree(dolphin kick/freestyle arms),25 with 4 dolphin kicks and 2 strokes,then repeat. "Kick my hands in, and kick my hands out",we will be concentrating on that second kick. Swim cords may be used to help strengthen the second kick. 200 Dolphin on your back-working the underwaters to 15 meters. 200 Butterfly -One full stroke,then 2 right arm,2 left arm. 150 free with underwater flips. 200 warm down.

BEAR SWIMMING Workout 071714

Light Stretching: Dynamic and Static. "Strength Thursday" 9 x 200 3x(150 free,50 stroke), 3x(125 free,75 stroke), 3x (100 free/100 stroke) all stroke is IM order,intervals to be determined. 5 x 200 1) 200 breaststroke 2)Kick 3) Pull 4) Kick 5) Backstroke. 200 warm down .

BEAR SWIMMING Workout 071614

Dynamic and static stretching.Warmup: 300 swim 25,kick 25. "Speed Wednesday" 25 One Hundreds. 5 x 100 Swim(descend 1-3,then one easy,one fast). 5 x 100 IM same order. 5 x 100 Freestyle(middle 100 - 3 stroke,6 kick drill).5 x 100 Pull. 5 x 100 Kick(alternating dolphin and flutter on back by 50). 200 warm down.

BEAR SWIMMING Workout 071414

Light pre-workout stretch. Today is Stroke Monday,this weeks stroke emphasis is the "Individual Medley" . Long warmup - 1000 reverse IM (Butterfly MAY be 25 swim,25 drill).Kick set : 12 x 50 (medium,fast,fast), 3 of each stroke in IM order. Drill Set : 12 x 50 -3 of each stroke. Main set : 10 x 100 IM on a tight interval (such as 1:30). 3 x 100 dolphin kick on back. 4 x 25 sprint (one of each stroke-from the deck/blocks). 200 warm down. SPECIAL NOTICE : We only have 4 long course AM practices left......please come-especially if you are training for the upcoming Long Course meet ! Thank you

BEAR SWIMMING Workout 070914

Dynamic stretching plus some core strengthening. Today is SPEED Wednesday, we will work on sprints with distances up to 100 yards. Warmup Reverse 400 IM (butterfly may be a drill). 6 x 50 sprint kicks on the minute,alternating flutter and dolphin on your back. 12 x 50 (4 groups of 3) IM order by group. 8 x 25 Kick sprints(heads up on odds, tombstone boards on evens. 6 x 100 Freestyle(descend 1-3,then 4-6).100 Scull(4 types). 2 x 75 kick (fast,slow,fast). 3 x 100 IM (descend 1-3). 200 warm down.

BEAR SWIMMING Workout 070714

We will start with some static stretching,then move into dynamic stretching and core strengthening. Standard warmup : 321 300 Swim, 200 Pull, 100 Kick. Today is STROKE Monday and this weeks stroke is freestyle. 200 free drill (1st 50 dead arm drill ,breathing on opposite side,2nd 50 Zipper drill,3rd 50 shark fin by 6 kick,4th 50 3 stroke plus 6 kick drill).400 Flutter kick(quadrant kicking by 25). 4 x 100 free on descending interval 1-4. 1 x 150 free with underwater flips. 400 free with NEGATIVE split. 2 x 25 sprint freestyle with overkick on 1:00. 200 hypoxic(5,7,9,11) ,200 warm down.

BEAR SWIMMING Workout 070214 - NO EVENING PRACTICE on THURSDAY

Today is the first Wednesday of the month - DRYLAND WEDNESDAY We will offer an aquatic workout option , if you are not prepared to play Ultimate Frisbee or Soccer ! Thursday there will be no evening workout,however you are encouraged to swim Long Course Thursday with us from 8-9:30 am. Thank you

BEAR SWIMMING Workout 063014

Light Stretching and core strengthening. Standard warmup-321 300 Swim, 200 Pull,100 Kick. Today is STROKE Monday. Breastroke Monday. 4 x 100 Breast sandwiches(25 free,50 breast,25 free). 3 x 125 Breaststroke Kick(25 easy ,50 fast,25 easy,25 medium). 3 x 100 Breast drill (each 100 a different drill) . 4 x 125 IM with double breast stroke on each. 300 warm down.

BEAR SWIMMING Workout 062514

Today we will do some extended stretching and dryland core strengthening......up to 30 minutes worth. Standard warmup 321: 300 Swim,200 Pull,100 Kick . Senior group "Strength Thursday" . We will start with 4 x 125 freestyle swims (climb out and do 10 pushups in between each 125), we will then move into 6 x 75 (with 8 wallups in between each 75),then 8 x 50 Kick sprints while a teammate is spinning the bike. 12 x 25 with plank variations after each 25. 200 warm down.

BEAR SWIMMING Workout 062514

Light dryland and core strengthening. 222 warmup - 200 Swim,200 Pull,200 Kick. Today is SPEED Wednesday. I have a simple set 3x ( 10 x 100) each ten faster than the last by five seconds. 200 warm down.

BEAR SWIMMING Workout 062314

Light dynamic stretch and quick core strengthening routine. Standard warmup : 321 300 Swim,200 Pull, 100 Kick. Today is STROKE Monday ,our stroke is Backstroke today. I have derived a set based on a Dave Collins Workout(Swim Swam sept. 2013) leading a swimmer to a Division 1 All American status. 3 x (3 x 100 Back descending 1-3)+ (4 x 75 Kick - descending 1-4) +( 3 x 50 Back @ 200 pace) + (4 x 75 easy free @ 2:00 interval). 150 warmdown.

BEAR SWIMMING Workout 061914

Long Course AM set: 200 m warmup.4x (200 SKDS stroke order,first Butterfy then into a 400 freestyle at 1:25 pace).200 freestyle drill,200 warm down. 3k in one hour. PM Practice: STRENGTH THURSDAY : dynamic stretching and core strengthening.321 Warmup. We will do a series of swim sprints and kick sprints with chains,chutes and spinning the bike on the trainer in 21st gear.Hypoxic swims,tug of war,and over kicking also incorporated.2300 yards of challenging sets with pushups,wall ups,crab walks and spinning in between swims.Enjoy !

BEAR SWIMMING Workout 061814

We will start with some dynamic stretches and light core strengthening. 222 warmup- 200 Swim,200 Pull,200 Kick. Today will be a SPEED workout, working on intense breakouts,and short distance sprints up to 100 yards. 10 x 25 Free on the .30. 10 x 50 Free on the 1:00. 6 x 100 IM on a tight interval. 12 x 50 kick sprints to be called out.6 x 25 Variable stroke. 150 free with underwater flips. 200 hypoxic at race pace.300 warm down.

BEAR SWIMMING Workout 061614

Stretch and light dryland core strengthening. Today is STROKE Monday- we will be focusing on Butterfly today. Standard warmup:321 300 swim,200 pull,100 kick . Ladder theme- 25 Butterfly (Stickels drill),50 Butterfly swim, 100 Butterfly drill(L arm,R arm,double arm),these are on 5 second rest intervals and utilizing 90% effort. 200 Dolphin Kick(50 per quadrant). 2 x 50 (Butterfly arms with flutter kick). 2 x 50 Hybrid freestyle(dolphin kick w/ freestyle arms). 2:00 of dolphin vert kicking(1/2 medium,1/2 all out). Butterfly breakouts : 6 x around 1/2 a lap,working on an explosive breakout and first 3 to 4 strokes. 400 Freestyle with every 4th lap butterfly. 300 warmdown.

BEAR SWIMMING Workout 061214

Light stretching prior to getting in and swimming a short 200 warmup. Today we will observe " Strength Thursday " , there will be a series of exciting and fast sets with a strength component involved. We will also be working HEAVY on the kick sprints,working towards building those engines . 16 x 75 to be called out on deck. (8 x 50 kick sprint) x 2. One set with fins,one without. 8 x 25 free sprints with 10 pushups at each wall. 300 warm down.

BEAR SWIMMING Workout 061114 Speed Wednesday

I will conduct a quick freestyle sprint stroke clinic(with help of Touretski,Popov,Laughlin and Hyman) while stretching. We will do a standard 321 warmup : 3oo swim,200 pull,100 kick. 12 x 50 Freestyle alternating drill,and swim. Kick set : 16 x 50 (8 on 1:00), (8 on .50). 8 x 100 free (4 on 1:30)with low stroke count. (4 on 1:20). 150 free with underwater flips.50 v sit scull,50 front scull,300 warm down.2950 yds .

BEAR SWIMMING Workout 060914

Quick and condensed stretching. Non standard warmup 222 - 200 Swim, 200 pull,200 kick. Mondays will be stroke days, We will start with IM, doing 4 x 100 (drill ,swim by 50) . 6 x 50 Dolphin kick (alternating quadrants by 50). 2 x 200 IM (fly=2 down,1 up) on 3:30 interval. 6 x 50 Flutter kick(variables).1 x 400 IM Swim(looking for perfect walls,pull downs,no breathing out of turns). 300 pull with a hypoxic componant. 4 x 50 Butterfly sprints on the 2:00 interval. 200 warm down.

BEAR SWIMMING Workout 060514

Light group stretch and discussion of Jochums article, then into a 321 warmup set: 3oo Swim, 200 Pull,100 Kick. STRENGTH THURSDAY We will do 10 x 100 alternating stroke and freestyle on a good rest interval allowing for 100% effort swims. In between each pair we will do core strengthening excercises. 6 x 50 Kick sprints flutter on the minute. 1 x 300 Kick on back alternating flutter and dolphin. 20 x 50 on the minute (descend each group of 4). 150 free with underwater flips. 200 hypoxic :11,11,13,13. 100 Stickels butterfly drill. 300 warm down Junior set will be reduced by 30%. Thank you

BEAR SWIMMING Workout 060414 Dryland Wednesday

Cubs will have an "in water" workout. Everyone else.....Dryland Wednesday(dress accordingly). We will have a short dryland activity,then we will convene for a small celebration. Thank you

BEAR SWIMMING Workout 060114

Quick and condensed stretch. Standard warmup : 321 300 Swim, 200 Pull,100 kick. 6 x 50 Kick (variables). 9 x 100 (3 sets of 3 descending). 200 Breast stroke.100 Breast stroke kick. 6 x 50 Butterfly - 25 drill,25 swim. 12 x 25 freestyle(3 sets of 4) to be called out on deck. 200 breath control (5,7,9,11) . 300 warm down.

Bear Swimming Workout 052914

Quick stretch.Standard 321 warmup.4 x 100 kick in variable speeds per 25. We will work on short axis strokes and strength sets today.300 hypoxia,200 warm down.

BEAR SWIMMING Workout 052814

Quick and condensed stretch. standard warmup -321 300 Swim,200 Pull,100 Kick . 4x 100 kick 25 easy 75 hard -alternating flutter and dolphin by 100. 10 x 50 free on a tight interval.4 x 75 short axis drill set. 10 x 25 sprint free on the 30 second interval. 200 free 3 strokes ,6 kicks. 300 warm down.

BEAR SWIMMING Workout 052214

Quick and condensed stretch session. 321 Standard warmup- 300 Swim, 200 Pull,100 Kick . Today we will work on STRENGTH sets. 4x(4 x 25) rotating stroke order by 100's. Each of the 4 stroke 25's will have a toughening component to it. 8x 50 Kick (variables,with kick variations). 4 x 50 hypoxic (every 5th,7th,9th and 11th stroke respectively by 50). 4 x 100 free with chute. RACES x 50 yards (3-4 rounds). 2 x 100 free with underwater flips.200 warm down.

BEAR SWIMMING Workout 052214

Quick and condensed stretch. Warmup 222- 200 Swim choice,200 pull,200 kick. 6 x 50 variables freestyle.Timed Swim : LQS for May (20 minutes and count laps). 6 x 75 Kick -odds are dolphin,flutter,dolphin. Evens are flutter,dolphin,flutter. 100 sculling in 4 variations. 2 x 100 long axis drill(3 strokes,6 kicks).4 x 25 Coley Stickels butterfly drill. 4 x 25 Butterfly(starting at 4 down ,1 up and ending in 1 up,one down). Hypoxic 200 freestyle,100 free with underwater flipturns.300 warmdown.

BEAR SWIMMING Workout 051514

Quick and condensed stretch,then into the water for a 222 warmup-200 swim,200 pull,200 kick. 300 KDS RIMO. 6 x 75 variable kicking(stroke,flutter by 75). 12 x 50 free (3 groups of 4) descending each group by 5 seconds. 2 x 50 backstroke drill.2 x 100 back. 2 x 50 breastroke drill,2 x 100 breaststroke. 100 underwater.8 x 25 yard sprint freestyle. 200 warm down. This set targets the blue group. Bear bike ride this Saturday 5/17/14 at 9:15 am. Please rsvp if intending to go. Thanks, Coach Pat

BEAR SWIMMING Workout 050514

quick and condensed stretching. Warmup 222 - 200 swim,200 pull, 200 kick. 4 x 125 : 50 kick plus 100 swim- stroke order. 4 x 125 : 50 swim,75 kick. The 50's are always sprint. 300 kick (flutter or dolphin). 10 x 25 on a tight interval. 100 backstroke drill(3 strokes plus 6 kick), then 100 breastroke drill(2 kicks per arm cycle. 100 heads up free. 200 warm down. Happy Cinco de Mayo! Dryland Wednesday this week. Thanks

BEAR SWIMMING Workout 050114

Quick and condensed stretch. Warmup 222- 200 Swim, 200 pull, 200 kick. Strength set today : IM Pyramid - 50 fly,100 IM,150 IM kick less flutter on the end. 200 IM drill.300 IM Kick on back. 400 IM broken into 1/2 swim 1/2 kick: 25 fly,25 dolphin kick,25 fly,25 dolphin kick,25 Back ........ 200 free hypoxic,100 IM fist swim,4 x 25 sprint free-hypoxic.200 warm down.

BEAR SWIMMING Workout 043014

Quick and condensed stretch. Warmup 321 - 300 swim,200 pull,100 kick. 6 x 50 sprints(alternating stroke and freestyle). 12 x 25 Callout drills. 8 x 50 Kick 1/2 underwater, variable speeds. 4 x 100 IM on a tight interval.300 KDS rimo. 2 x 50 breastroke drills. 200 hypoxic,200 warmdown. Bring a Friend day !

BEAR SWIMMING Workout 042814

quick stretch,then a 200 freestyle warmup. We will do a group of 125's - the odds will be 50 sprint kick plus 75 swim(IMO). Evens will be 75 sprint swim,followed by 50 kick(medium pace)- Evens will be freestyle,odds stroke order by 125. 200 warm down then a small birthday celebration !

BEAR SWIMMING Workout 042414

Quick and condensed stretch. Warmup 222 - 200 swim, 200 pull,200 kick. Today is STRENGTH day : we will be doing resistance swimming and kicking. 4 x 100 free with chute.4 x 50 tombstone flutter kick.100 back flutter with 2 arms up. 40 dolphin dives. 40 missile bobs.20 1/2 lap underwater missiles. 300 kds rimo,200 hypoxic,200 cool down.

BEAR SWIMMING Workout 042314

Quick and Condensed stretch. 321 Warmup- 300 swim,200 pull,100 kick. Distance day repeated : 15 minute timed swim. 4 x relays(deepwater starts,as well as block/wall starts). 4 x 100 IM order kick set (on back,in streamline) maximum underwater off every wall-(6 - 12 kicks depending on ability). odd breathing 200 free with a hypoxic component.150 freestyle with underwater flip turns.2 x 25 V-sit scull drill. 200 warm down.

BEAR SWIMMING Workout 042114

5 Minute quick stretch. Warmup : 200 swim. 4 x (4 x 25 Fly,1 x 100 dolphin kick,2 x 25 Fly drill,1 x 50 Perfect butterfly). Repeat through all 4 strokes.300 KDS IM order. 2 x 200 Swim 50 ,Kick 100 , swim 50 (first 200 Butterfly,second 200 Freestyle). Hypoxic 100, then 200 warm down.

BEAR SWIMMING Workout 041714

Light stretching,and dryland core strengthening. Warmup 222- 200 Swim,200 Pull, 200 Kick. 6 x 25 variable freestyle sprints. 4 x 75 Kick IM order. LQS ( Long Quality Swim) Timed 20 minute swim-with a lap count. Long axis drills; 4 x 50 4 variations of freestyle drills. 200 Hypoxic (5,7,9,11) . 2 x 50 Butterfly (first lap swim,second drill). 300 warm down.

BEAR SWIMMING Workout 041614

Stretching and light dryland core strengthening. 321 - 300 Swim, 200 Pull, 100 Kick. Short Axis day ! 4 x 25 Butterfly(Evens swim,odds drill). 6 x 50 Breaststroke (odds swim,evens drill). 8 x 75 IM (1st 4 swim all, 2nd 4 drill middle 25). 4 x 100 IM kick. 2x 50 Stickels drill butterfly,2 x 50 breaststroke separation drill,2 x 50 strokes head down, 1 stroke with breath. 200 freestyle warm down.

Bear Swimming Workout 04/14/14

Stretching and light dryland core strengthening. 222 warmup- 200 Swim,200 pull,200 kick. 3 x 100 Freestyle(middle 50 fast. 3 x 100 freestyle (1st and last lap fast). 100 IM swim plus 100 IM drill (fist swim). 6 x 50 sprint kick(alternating flutter and dolphin). 2 x 25 Stickels butterfly drill. 2 x 25 Heads up free. 150 freestyle with underwater flip turns. 200 hypoxic butterfly(2 down,one up). 6 x 25 from the blocks(Coaches call). 300 warm down. Thank you

BEAR SWIMMING Workout 040714

Stretching and light dryland core strengthening. Warmup : 321- 300 Swim, 200 Pull, 100 Kick. 4 x 100 -( middle 50 Kick) all freestyle. Main set : 1 lap freestyle with 1 dolphin kick off wall. 2 Laps Freestyle with 2 Dolphin kicks off wall.3 laps freestyle with 3 dolphin kicks off wall. ect,ect.. up to 8 laps with 8 kicks. Coley Stickels butterfly drills x 4 x 50. 2 x 50 fly : 2 strokes head down, then one with breath. 12 x 25 's IM order.300 KDS RIMO , 200 Hypoxic.

BEAR SWIMMING Workout 040314

Stretching and light dryland core strengthening. Warmup 222 : 200 Swim, 200 Pull, 200 Choice. 300 KDS RIMO. 4 x 100 Kick : 25 easy, 50 fast,25 medium pace. Ladder : 25 free, 50 Butterfly,75 Freestyle,100 IM, 200 Freestyle. 300 IM drill, 400 Freestyle. 200 Fly(middle 100 -fist fly), 100 Kick on side, 50 free - no breather. 200 warm down.

BEAR SWIMMING Workout 040214

Stretching and light dryland core strengthening. Warmup : 321 300 Swim choice, 200 Pull, 100 Kick. 4 x 75 kick (odds - arms by side,kicking on side. Evens - streamline on back or front with dolphin or flutter kick). 4 x 50 kick - Odds are one arm up while kicking on back,evens are both arms up while kicking on back. 4 x 125 Bubble IM's (50 fly,25 back,25 breast,25 free). Short Axis drill set : 4 x 50 - Butterfly drill(Coley Stickels drill), Breastroke drill- 2 kicks per stroke. 12 x 25 Sprints - all freestyle.200 hypoxic,100 fist freestyle, then 200 warm down.

BEAR SWIMMING Workout 032414

Stretching and light dryland core strengthening. Warmup : 321 -300 Swim Choice,200 Pull,100 Kick. Meet Review and light workout for those who swam the meet. 4 x 150 kick Stroke order. Main set : 5 x 200 - #1,3 150 medium ,50 sprint.#2,4 100 medium,100 fast. # 5 50 medium pace,150 fast ALL FREESTYLE. 2 x 200 short axis drills,200 hypoxic,2 x 25 skimmers. 200 warm down.

BEAR SWIMMING Workout 032014

Stretching and light dryland. 321 warmup. Meet Prep. Swim your events. Working on Starts and Turns. Thank you

BEAR SWIMMING Workout 031914

Stretching and light dryland core strengthening. Aquatic warmup : 321- 300 Swim, 200 Pull,100 kick. We will work on speed and Meet preparation today. Short sets,higher intensity with a focus on starts and turns. Thank you

BEAR SWIMMING Workout 031714

Stretching and light dryland core strengthening. Warmup : 222 - 200 swim,200 pull,200 kick. 4 x 100 Kick - variables of dolphin and flutter. 4 x 100 SKiDS - Swim, Kick,Drill,Swim by stroke order. Starts : 16 Deepwater starts and perfect turns. 2 x 100 Kick -short axis (dolphin and breastroke). 4 x 100 Stroke. 8 x 50 from blocks/8 x 25 Blue/Gold groups. 2oo hypoxic (breathing every 7-10th stroke). 200 warm down.

BEAR SWIMMING Workout 031314

Stretching and light dryland core strengthening. Warmup 222- 200 swim choice ,200 pull, 200 kick. Resistance swimming(bands and chutes with fins and center snorkels)10 x 50. Kick set 4 x 100 TOMBSTONE board kicking (odds dolphin,evens flutter). Davis mile(evens IM order), odds free (# 7 drill). 6 x 50 Hypoxic free working on speed in and out of turns (swum as variables-half lap medium,full lap sprint,half lap medium). Stickels Butterfly drills 4 x 50. 200 IM for time. 300 warm down.

BEAR SWIMMING Workout 031214 "Dryland Wednesday"

Light stretching. We will observe DRYLAND WEDNESDAY today,since we didn't last week. Thanks

BEAR SWIMMING Workout 031014

Stretching and light dryland core strengthening. 321 Warmup - 300 free,200 pull,100 Kick . 6 x 50 sprint kick(alternating dolphin and flutter by 50). 6 x 100 -2 x 3 rounds of 100 free, 25 fly,75 free.Then 50 fly,50 free.Then 75 fly,25 free.Then 100 Butterfly. Repeat but with backstroke for #2, then #3 will be Breast stroke. Repeat. 6 x 50 Flutter and breaststroke kick-alternating by 50's. Drill set: Coley Stickels Butterfly drill: 4 x 25. Sprint set: 4 x 50 free on the 45. Hypoxic 200.200 warm down.

BEAR SWIMMING Workout 030614

Stretching and light dryland core strengthening. 321 Warmup- 300 Swim, 200 Pull,100 Kick. STRENGTH SET THURSDAY - We will perform a series of strength based sprints ,combining dryland and aquatic excercises with the set. Group specific sets to be given out on deck. 200 warm down. aproximately 2400 yards tonight. NOTE: Please sign up for meet in Moraga on Sunday March 23rd(AIA). This meet closes in less than a week. Thank you

BEAR SWIMMING TEAM MEETING 030514

We will be holding an ALL Team Meeting tonight. The corrected time is 6 pm for parents,and 6:30 pm for Swimmers.

BEAR SWIMMING Workout 030314

Light Stretching due to weather. Warmup:200 swim choice.We will swim 20 x 125 broken into 5 sets of 4 x 125. 1-4 Kicking -stroke order DOUBLE BACK(quadrant kicking except breastroke). Qudrant 100 = 25 on right side,50 on back,25 on left side,and 25 on front. Numbers 5 through 8 are Drill (long axis on odd 125's and short axis on even 125's). Numbers 9 through 12 are Bubble IM's starting sprint 50 stroke then next three strokes 80% effort. So..... 50 Butterfly SPRINT followed by back,breast,free at 80%. Numbers 13 through 16 are ALL stroke for first 100 then drill on last 25. 17 through 20 are a mix of hypoxic and hybrid drills. # 17 = breathing every 7th stroke for 125. #18 = Fist free 50 ,followed by 75 of 3 stroke ,6 kick drill. # 19 = breathing every 9th stroke. #20 = warm down.

BEAR SWIMMING Workout 022614

No stretching due to rainy conditions. We will enjoy a nice long warmup; 200 Swim,200,kick,200 pull and 200 long axis drill. Main set : 6 x 100 (descending 1-3 twice),4 x 100 underwater kicking(odds flutter,evens dolphin). 4 x 200 IM's - middle 2 are drill. 1 x 500 free for time. 200 warm down

BEAR SWIMMING Workout 022414

Stretching and light dryland core strengthening. Warmup : 200 breaststroke-alternating drill with swim by 25. Kick set : 12 x 25 Skimmers-no breathing streamlined(no pull downs) and skimming the bottom with your chest the WHOLE way. 100 dolphin on back,100 dolphin kick on side alternating by 25. Butterfly drills- Coley Stickels style:4 x 25 . 5 kicks ,then one full stroke with head down,followed by full stroke with breathe(remember chin tucked).2 cycles should get you across. Main set 4 x 50 sprint freestyle on a tight interval,2 x 100 IM's, 2 x 150 pull(long axis),1 x 400 IM middle 200 drill. 2 x 50 V sit scull,1 x 50 piston kick with sculling arms. 200 warm down.

BEAR SWIMMING Workout 022014

We will start with light stretching, then warmup and get into our "Strength" set. Warmup 222- 200 Swim Choice , 200 pull, 200 kick. Tombstone kick x 100, Overkick x 25, then breastroke kick on back for 75. Vertical kick 2 minutes or 2 sets of 20 missile bobs. 12 x 25 with 3 wallups after each 25. 6 x 50 IM order with 3 wallups after each 50. 2 x 50 heads up free. 1 x 25 piston kick w/ sculling arms. 2 x 25 buddy pull. 100 IM fist swim. 2 x 50 4,2 drill for fast hands(4 sculls,2 strokes free). 300 kds rimo. 200 hypoxic,200 warm down.

TEAM MEETING - Wednesday March 5th

Bear will be holding a Team meeting on Wednesday, March 5th 5:30pm for parents,and 6:00 for Swimmers. This is an IMPORTANT meeting to discuss several key issues needed to have a great 2014 Swim season. Please make it a priority to attend. Thank you, Pat M.

BEAR SWIMMING Workout 021914

Stretching and light drylands. Warmup 321- 300 Swim Choice ,200 Pull long axis,100 Kick. Mini kick pyramid-4 x 25 sprint flutter. 3 x 50 Dolphin kick at 85% effort.2 x 100 flutter -alternating sides by 25. Drill set : 4 x 50 Short axis Stickels drill (5 dolphin kicks underwater + 1 stroke head down ,then one with breathe). 4 x 50 long axis Stickels drill -4 sculls with strong flutter kick into 2 full freestyle strokes. 400 IM, 300 free with middle 100 drill. 200 IM fist hands.100 free hypoxic. 50 free hypoxic,25 piston kick w/ sculling arms. 200 warm down.

BEAR SWIMMING Workout 021314

Warmup : Stretching and light dryland core strengthening. Aquatic warmup: 222 - 200 Swim choice,200 pull freestyle,200 kick choice. " STRENGTH SET " including: Bands,Chutes,and dryland excercises to be incorporated into power sets of 25's,50's and 100's. 400 yards of sprint kicking will also be fit in. Sets will be called out on deck. 8 minute warm down will be all drill(primarily short axis).2600 plus yards.

BEAR SWIMMING Workout 021214

Stretching and dryland core strengthening. Warmup : 321 - 300 Swim choice,200 pull(long axis),100 Kick. "Speed Set" 20 x 25 (5 of each stroke)- evens are variables(building to all out sprint. 10 x 50 sprints- evens are Kick only, on a tight interval.4 x 100 IM kick- no board. 4 x 50 Stickels drills( Tap,Tap, Scissor,Scissor for back,keeping hips up and working on fast hands),this is a segment awareness drill. Then a 6/4 freestyle drill( 6 sculls ,right into 4 strokes.This is a hybrid drill.) 3 x 200 - Evens are IM,odd is Hypoxic free. 2 x 50 tarzan free, 300 warmdown.

BEAR SWIMMING Workout 021014

Stretching and light drylands core strengthening. Warmup : 222 - 200 Swim, 200 Pull, 200 kick. Opening swim : 10 x 100 (alternating free and IM strokes) Freestyle on 1:30 (allowing 10 to 20 seconds rest), IM's on the 1:45 (10 sec rest minimum.) 2 x ( 4 x 75 stroke kick) Middle lap -arms by side ,kicking on side(eyes down). 300 KDS RIMO synchronize drills between others in your lane. 4 x50 drills (25 fly drill followed by active rest long axis drill) Short axis "Stickels" drill(5 underwater dolphin kicks, one stroke w/ no breathe,one with)(long axis-backstroke 3 stroke ,6 kick). Hypoxic set - 4 x 50 NB's , 300 cool down.

BEAR SWIMMING Workout 020614

Quick stretch due to possible rain, then onto Strength Set Thursday ! This workout is targeted mainly at Gold levels and up. Aquatic warmup 321 - 300 Swim , 200 pull, 100 kick. 10 x 25 Freestyle on a tight interval to be announced. 12 x 50 IM order sprints with 5 seconds rest. 6 x 100 kick ( 3 x 100 with chutes or chains) . Kick drills: 4 x 2 arm up flutter kicking on back,2 minute vertical kick with last 30 seconds 2 arms up. Hypoxic set : 6 x 25 underwaters. 2 x 50 One arm freestyle,2 x 50 Butterfly drill( 5 kicks,one stroke head down,one stroke with breath,then repeat. 200 Warm down.

BEAR SWIMMING Workout 020514 "DRYLANDS" Wednesday

Stretching and dryland core strengthening. We will have Dryland Wednesday today . Soccer,Running, Ultimate frisbee or ....

BEAR SWIMMING Workout

stretching and light drylands core strengthening. Warmup: Swim 4 x 75 stroke in reverse IM order plus 4x 100 Kick (long axis)alternating back and front. 8 x 50 Butterfly- evens swim,odds drill - ( 5 kicks underwater,one stroke head down,one stroke with breath then repeat). 4 x 125 Bubble IM's (odds fist swimming). 2 x 200 IM descend. 8 x 50 Breast stroke odds swim, evens drill. 3 x 100 free descending time. 200 hypoxic - 5,7,9,11 or...(skimming optional).300 warm down

BEAR SWIMMING Workout 012914

Stretching and light drylands weather permitting. Warmup 321- 300 Swim choice, 200 Pull, 100 Kick. Start of Ladder set: 2 x 25 Butterfly on the .30. 4 x 50 Freestyle on 1:00,6 x 100(freestyle) on the 1:45 to 2:00 depending on group. 2 x 400 IM (second 400 drill). 1 x 300 kick,2 x 50 Hypoxic,1 x 25 skimming. 200 warm down. Good yardage tonight.

BEAR SWIMMING Workout 012214

Stretching and light drylands exercises. Warmup 222: 200 Swim -choice,200 pull,200 kick. 6 x 50 drill (Fly,Back,Breast,fly,back,breast)Drills to be announced.Strength set- swimming with fins- 12 x 25 (Blue/Gold group),12 x 50 with climbouts and a strength component in between for Junior/Seniors. - 6 Freestyle, 6 butterfly,on a tight interval. 6 x 50 Sprint kick -dolphin or flutter. 200 Hypoxic, 300 warm down.

BEAR SWIMMING Workout 012114

Stretching and Drylands core strengthening. Warmup 321 - 300 swim choice, 200 pull long axis,100 Kick Dolphin or flutter. 12 x 50 (3 groups of 4-IMO descending within each group). 3 x 200 (Butterfly ,Back, Breast.) Middle 100 is drill, so 50 fly,100 fly drill,50 fly...... 10 seconds rest. 6 x 75 Variable kicks - 2 x dolphin,2 x Flutter, 2 x Breaststroke. 200 Hypoxic (5,7,9,11) ,200 warm down.

BEAR SWIMMING Workout 012114

Stretching and drylands core strengthening. Warmup : 300 Swim- choice. 4 x 125 KDS RIMO 50 Kick ,then 2 laps drill and 1 lap swim freestyle, ect ...... 3 x 100 pull, 4 x 75 variable freestyle (1/2 lap easy,1/2 lap sprint). 2 x 50 free- 3 strokes heads up, 3 strokes head down. 2 x 100 long axis drill( 3 stroke ,6 kick) 1 x 100 free,1 x 100 back. 50 breast with dolphin kick,50 breast with flutter kick,50 breast with sculling arms , then 50 breaststroke. Sprint set: 6 x 50's off the wall/blocks. 4 x 25 underwaters. 200 warm down.

BEAR SWIMMING Workout 011614

Stretching and dryland exercises for core strengthening. Warmup : 300 IM reverse order (swam in this order: Kick,drill,swim) - 300 kds rimo. Kick set: 4 x 100 (25 flutter,50 stroke kick,25 flutter). Drill set : Long axis drill combo x 3 strokes for 200. One arm freestyle for 200 yards -alternating arms. Sprint set : 12 x 50 freestyle( 3 groups of 4 -descending within each group). Hypoxic set : 4 x 50 Minimum breathes. Strength set : 6 x 25 (climb out and do 6 pushups in between) on the 1:00. 200 warm down.

THURSDAYS Practices will now start at 5:00 instead of 5:30

There is an adjustment to our schedule. Thanks Thursdays practices will now be 5-6:30 pm. Thank you

BEAR SWIMMING Workout 011514

Stretching and light dryland core strengthening. Warmup 321 - 300 Swim , 200 pull, 100 kick. 4 x ( 100 freestyle descend 1 through 4, plus 25 Butterfly.) 4 x (100 IM descend 1 through 4, plus 25 Freestyle.) Kick Set : 4 x 150 ( 100 dolphin plus 50 flutter) then (100 flutter on back followed by 50 flutter on front). (100 breast stroke kick followed by 50 flutter). ect .... Sprint set : 6 x 50 Freestyle from a diving start on the 1:30 (plenty of time to climb out and breathe). Drill set : 4 x 100 stroke drill TBA. 4 x 25 Freestyle on the .30 . 200 warm down.

BEAR SWIMMING 2014

Welcome back to all swimmers and families , 2014 is going to be a stellar year for BEAR. Growth and talent have put the Team in alignment for success.I am motivated to bringing quality workouts, fun Team outings and attending more meets. We reconvene on Wednesday January 15th ,2014 and if the pool is not ready(maintenance being performed) than we will play Ultimate Frisbee or Soccer out on the field. Look forward to seeing everyone ! Head coach, Pat Malaga