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