No Practice Thursday or Monday.

Pool is closed for the Holiday weekend. Morning Practice resumes Tuesday at 8 am. Thank you

BEAR SWIMMING Workout 062916

Dynamic stretching and light dryland core strengthening. Warmup : 321 300 Swim choice, 200 Pull, 100 Kick. "Meet Prep Wednesday" . We will swim a series of events from the upcoming meet. 50's x 10, 100's x 5, 200's x 4. Salo in and outs x 16 (varying the distance). Starts and Turns , as well as "Breakouts". 300 kds rimo drill, 200 stroke, 300 warm down. POOL IS CLOSED Thursday 06/30/2016 . We will resume on Monday and have LC practices Tuesday and Thursday Mornings of the next two weeks. Checkout the Olympic trials streaming online at USA Swimming.org. The 2016 Olympics are just around the corner.

Coach Zio at the 2016 Olympic Trials

BEAR SWIMMING Workout 062716

Dynamic stretching and light dryland core strengthening. Warmup: 321 300 Swim, 200 Pull, 100 Kick. Todays theme is "Sprint/Spin" ! The set will be "Circuit based" with all groups getting a chance to spin the bike on the trainer while your lane partner sprint kicks a 50 - 100. There will be a "Leg circuit" .A "Pull Circuit", an "IM " circuit and a "Drill" curcuit. Each one is 10x50,100. on a 10 second interval. There will be a general stroke set, and warm down included. Thank you Long Course training is Tuesday only this week.

BEAR SWIMMING Workout 062316

Dynamic Stretching and light dryland core strengthening. Warmup: 321 300 Swim choice,200 Pull, 100 Kick. 100 free,75 Kick on side. 100 Free, 50 Dolphin drill.100 free,25 Kick on back. 200 IM ,150 pull. 150 Breast stroke,100 Kick on back. 100 Fly, 50 underwater . 50 heads up scull. 400 IM ,100 easy free. Starts and turns. 200 warm down. Long Course Practice next Tuesday and Wednesday 8 am to 9:30.

BEAR SWIMMING Workout 062216

Dynamic stretching and light dryland core strengthening.321 Warmup - 300 Choice swim, 200 pull, 100 kick. "Strength Wednesday" 4 x 200 (200 free, 200 breast,200 free,200 IM) 1 minute dryland excercise in between each 200. 4 x 100(100 Back,100 IM,100 fly,100 free)with 2 minutes of dryland after each 100. 4 x 50 Sprint stroke with 3 minutes of dryland in between each 50. 4 x 75 Kick sprints w/ 4 minutes of leg excercises after each 75. 200 free w/ underwater flips.200 warm down. Long Course starts tommorow 8-9:30 am. Be There ! Tuesday and Thursday mornings will be Long Course.

BEAR SWIMMING Workout 062016

Dynamic stretching and light dryland core strengthening. Warmup : 321 300 Swim, 200 Pull, 100 Kick. 6 x 150 (3x 150 of Free,stroke ,free by 50), (3x 150 of free, stroke drill,free by 50). 3 x 300 (100 free ,one hundred pull-no buoy,100 reverse IM drilling fly). 6 x 75 kick variables. 2 x 300 pull (one 300 hypoxic). 2 x 150 stroke drill,100 brreaststroke. 300 warm down. Sculling between sets.

Online registration is now up for the ONDA LC Meet

Please get signed up or contact Coach Pat regarding what events you will be swimming. Thank you

BEAR SWIMMING Workout 061716

Dynamic stretching and light dryland core strengthening. Warmup : 321 300 Choice swim, 200 Pull, 100 Kick. 50's day : We will swim many variations of the 50 . 4 x 50 Descend free. 4 x 50 ascend butterfly. 4 x 50 Descend back. 4 x 50 ascend breaststroke. 50 scull. 6 x 50 kick sprints(odds dolphin)on the 50. 4 x 50 pull (odds backstroke). 50 fist fly. 50 scull. 50 fist back,50 fist breast stroke. 4 x 50 "Hybrids" . 2 x 50 IM. 4 x 50 : #1) Heads up free. #2) 3 up, 6 down free. #3) short axis combo drill. #4) fashion model kicking 6 x switch. 2 x 50 underwater. 50 scull. 6 x 50 warm down choice.

BEAR SWIMMING Workout 061616

Dynamic stretching and light dryland core strengthening. Today we will observe "Strength Wednesday". Each set will be followed with one or more dryland excercises. 6 x 100 free. 6 x 50 sprint kick. 4 x 200 IM (evens drill). 3 x 150 pull(even on back). 200 Fly (middle 100 drill). 4 x 50 sprint kick. 2 x 200 Breastroke(second 200 drill). 300 warm down.

Long Course update

We are currently working on securing Long Course water,it requires attendance from 3 teams to cover costs involved. We should have a definite Summer schedule by Monday of next week. Thank you

BEAR SWIMMING Workout 061316

Dynamic stretching and light dryland core strengthening. Warmup : 321 300 Swim, 200 Pull, 100 Kick. Main set : 16 x 25 (4 groups of 4 descend w/in each 4). 6 x 50 Kick sprints on the 50. 3 x 150 :#1) Freestyle 3 strokes heads up,6 strokes fast heads down into a flip turn,then big kick out of it into the next cycle. #2) Fist free(fast). #3) Underwater flips. 50 scull. 2 x 200 pull (one 200 hypoxic). 6 x 50 sprint kick. 4 x 100 Free descend. 2 x 100 Breast stroke (one drill). 300 kds rimo. 300 warm down. MEET SIGNUP TONIGHT .

Meet Sheet is online for ONDA LC Meet at CCC

The meet sheet is now online and you can plan you're races now. I would like those who are participating to register online (go to Pacswim.org,click on "Meets" and scroll down to the July 16-17 ONDA LC Meet at Contra Costa College). I would like to see a strong showing at this meet. Early sign ups and participation are highly recommended.

BEAR SWIMMING Workout 060916

Dynamic Stretching and light dryland core strengthening. Warmup : 321 300 Swim,200 Pull, 100 Kick. We will observe "Strength Thursday" today. 4 x 50 Hypoxic freestyle, followed by a combination of crabwalk and deep knee lunges around the pool. 3 x 100 Stroke(with chutes) with 2 minutes of core strengthening in between each 100. 2 x 200 Stroke sandwich followed by 2 minutes of Plank or seated flutter kick. 6 x 50 kick sprints with 2 minute plank high or low afterwards. Broken 1 x 400 IM with 10 wallups after each 100. 50 heads up sculling followed by 10 Iron Crosses,and 6 dry leaps of faith. 300 warm down. ONDA Meet at CCC on July 16/17 will open for registration on Monday evening, Please notify Coach Pat of events entered asap. Thank you

BEAR SWIMMING Workout 060216

Dynamic stretching and dryland core strengthening. 321 Warmup 300 Swim, 200 Pull, 100 Kick. Today is "Strength" Thursday, we will do sets that involve getting out of the pool and exercising in between rounds. 10 x 50 Kick plus 6 x 1 minute dryland exercises. 4 x 100 ( fast,easy,medium,fast), plus 6 dryland esercises. 3 x 200 Pull plus 6 2 minute exercises. 50 Scull,Run 4 laps, 12 x 25 sprints. 300 warm down.