BEAR SWIMMING Workout 072816

Dynamic stretching and light dryland core strengthening. 321 Warmup : 300 Swim choice,200 Pull(long axis),100 Kick. Today we are going to Swim2/3 of a workout ,then have "Free" time....ie. Sharks and Minnows ect. The Main set will involve a series of "Endless" relays 10 Minutes at a time. One event Freestyle, One event kick only. There will also be a set of 6 x 75 (Kick , drill, Swim) Stroke. We will resume practice on Monday August 15th. Thank you

BEAR SWIMMING Workout 072716

Dynamic stretching and light dryland core strengthening. 321 Warmup - 300 Choice swim, 200 Pull,100 Kick. Main set today : Davis Mile "Bear Style". 11 Laps IM order,250 free,9 lap IM,200 Free, 7 lap IM,150 free, 5 lap IM , 100 free, 75 IM, 50 free, 25 Fly. Done. (Kicks and drills for 10 minutes). 150 free w/ underwater flips. 200 warm down. Tomorrow will be the LAST PRACTICE until August 15th. The POOL will be CLOSED for 2 weeks. Thank you

BEAR SWIMMING Workout 072116

Dynamic stretching and light dryland core strengthening. 321 Warmup : 300 Swim , 200 Pull, 100 Kick. Cubs,Blue group : 12 x 25 stroke drills,12 x 25 Stroke kick no board,12 x 25 Sprint stroke(IM order). Work on dives and streamlining off wall. Juniors,Seniors : 8 x 50 Stroke drill (IM order twice through). 8 x 50 Stroke (IM order twice). 4 x 75 Build freestyle. 6 x 25 Hypoxic. 4 x 50 Over kick free. 150 free w/ underwater flips. 200 stroke,4 x 125 Bubble IM's, 2 x 300 Pull descend within the 300. 200 warm down.

BEAR SWIMMING Workout 072016

Dynamic stretching and light dryland core strengthening. 321 Warmup 300 Swim choice, 200 Pull, 100 Kick. Juniors and Seniors 30 x 100 #1-10 Freestyle on the 1:30 , 11-20 Freestyle on the 1:25, 21-30 Freestyle on the 1:20. Cubs and Blue group 20 x 50 Freestyle 5 on the 1:30,5 on the 1:15,5 on the 1:00, and 5 on the 45. Warm down 200.

Long Course Practices July 19 and 21.

We have 2 Long Course practices left. July 19 and 21, with breakfast at Sukies ( across the street,bring cash)after Thursday's final LC practice. We had some great swims at the Home Meet this weekend. The Pool will be closed for the first two weeks of August,with practices resuming August 15th. Thank you

BEAR SWIMMING Workout 071716

Dynamic stretching and light dryland core strengthening. Warmup: 321 300 Choice, 200 Pull, 100 Kick. 8 x 50 Sprint freestyle on the minute. 16 x 100 400 Kick (100 of each stroke),400 IM drill,400 Freestyle, 400 IM. 2 x 200 pull(200 Free,200 Back). 4 x 75 Build -stroke. 6 x 25 hypoxic sprints with overkick. 6 Salo "In and Outs". 200 warm down.

Bear Swimming Workout hosted by Coach Carol Nip

Bear Swimming is proud to announce that Tonights workout is hosted by Coach Carol Nip. Please try to be on time, on your best behavior, and Swim Fast ! All swimmers who are entered in the meet this weekend,we have a special pre meet Friday Swim session from 4-5 pm. We will Swim our events ! Thank you

Bear Swimming Workout 071216

dynamic Stretching and light dryland core strengthening. 321 Warmup: 300 Swim choice, 200 pull,100 kick. Today we will swim a T-30. Blue and Cub group : T-20. There will be Parent counters as well. 12 x 25 from a Dive. 50 Scull. 12 In and outs. 6 x 50 Stroke plus 2 combo's. 150 free w/ u/w flips. 200 warm down.

BEAR SWIMMING Workout 071116 - Guest Coach on Thursday 07/14/16

Dynamic stretching and light dryland core strengthening. Warmup: 321 300 Choice swim , 200 Pull , 100 Kick. 200 day : 200 Breaststroke . 50 scull,75 kick, 25 sprint free. 200 Butterfly.50 scull,75 kick,25 sprint free. 200 Backstroke,50 scull, 75 kick,25 sprint free. 200 Freestyle,50 scull,75 kick,25 sprint free. 200 IM for time. 200 Free drill(3 strokes + 6 kicks). 200 underwater flips freestyle. 12 In and Outs. Starts and turns. Announcement: I am trying to secure water for a pre- meet Friday eve. workout. I will keep you posted. Guest Coach THIS Thursday EVENING !

BEAR SWIMMING Workout 070816

Dynamic stretching and light dryland core strengthening. Warmup 321 300 Swim choice, 200 Pull, 100 kick. 50 freestyle sprint. 100 Flutter kick. 50 Backstroke sprint.25 underwater dolphin on back.50 Breast stroke sprint.75 Breast stroke kick. 50 Butterfly Sprint,100 Dolphin kick on back or side. 100 Free pull, 50 Scull. 200 Free Pull. 25 underwater dolphin. 50 Butterfly drill,100 Free.50 Back stroke drill.100 free. 50 Breast stroke drill. 100 free. 150 Sharkfin free drill: 12 kick switch. Starts and Turns. All intervals are 5 second rest. In between sets 10 - 30 seconds. Warm down 200 choice.

BEAR SWIMMING Workout 070716

Dynamic stretching and light dryland core strengthening. Warmup : 321 300 choice ,200 Pull, 100 Kick. Todays main set will be Pyramid themed starting just passed the longest warmup distance. 400 Free (50 fast,50 medium). 500 Short axis swim ( 200 Breast stroke, 200 butterfly, 100 combo drill). 600 ( 4 x 150 odds free evens IM less free). 800: 200 free drill, 100 IM,200 back drill,100 IM,200 breast stroke drill . 1k = 20 x 50's Callouts(could be breakouts,heads up, fist fly or Hypoxic). 200 warm down. There are 3 Long course practices before the meet next weekend !