BEAR SWIMMING Workout 092916

Dynamic stretching and light dryland core strengthening. 321 Warmup : 300 choice, 200 pull, 100 kick. Main set : 16 x 100. First 4 : 25 Breast/75 fly,50 breast/50 fly.75 breast/25 fly,100 breast.4 x 100 Kick(alternating dolphin and flutter by 100). Group 3 : 25 free, 75 build fly.50 free/ 50 build fly.75 free/25 sprint fly. 4 x 100 : 25 Kick,75 pull(no buoy),50 kick,50 pull(no buoy).75 Kick, 25 pull(no bouy). 100 drill(choice). 50 scull. 8 x 25 Hybrids. 2 x 200 pull(one w/ breathe control). 200 warm down.

BEAR SWIMMING Workout 092816

Dynamic stretching and light dryland core strengthening. 321 Warmup : 300 Swim choice, 200 Pull, 100 kick. "Quad" set. 4 x 25 sprint free. 4 x 50 dolphin kick. 4 x 75 stroke drill IMO. 4 x 100 Free on the 1:20. 4 x 25 Sprint fly. 4 x 50 flutter kick. 4 x 75 long axis drill. 4 x 100 IM on the 1:40. 4 x 25 Breast stroke sprint. 4 x 50 dolphin kick. 4 x 75 short axis combo drill. 4 x 100 Breast on the 2:00. 2 x 200 pull (second one breath control). 300 warm down.

BEAR SWIMMING Workout 092616

Dynamic stretching and light dryland core strengthening. Warmup 321 : 300 Swim choice, 200 Pull, 100 Kick . Main set : 12 x 25 Butterfly Stroke(4x kick,4x drill,4 x swim), 4 x 50 (Fly,Back),(Fly,Breast),(Fly, Free)(Fly,Fly). #2 12 x 25 Backstroke (4x kick,4x drill,4x swim). 2 x 100 (50 Back,50 free),(50 back,50 fly). #3 12 x 25 Breaststroke (4x kick,4x drill, 4x swim), 200 (100 free,100 breast). #4 Freestyle (Same 12) , then 400 IM. 2 x 200 pull (second fast w/ breathe control). 200 warm down.

Kellar Cove Beach Cleanup Tonight Friday Sept.23 2016

This year has been particularly exciting for Bear. Stellar High School performances, big improvements in all groups. Change has been a constant with New Schools, Growth including New strength and the introduction of "Open Water" Swimming. Bear has always had an Open Water Coach(Used to be Rick Arneson). A Bear Swimmer attempted the English Channel Swim at 12 years old (dnf) ,and came back 10 years later to complete it. The Kellar cove race is Saturday morning and we could use help cleaning up the Beach for the event from 5-6 pm on Friday. I will be representing Bear in the 2 mile. Thank you

Bear Swimming Workout 092216

Dynamic stretching then into our Aquatic warmup:321 300 Swim Choice, 200 pull, 100 Kick. Strength Thursday. 20 x 50 sprints w/ dryland core strengthening in between each 4. 10 x 50 Sprint Kick ,dryland after each 2. 4 x 100 IM pushups after each 100. 10 x 25 AB work after each pair. 100 Breast stroke/ 100 breast stroke drill. 300 warm down.

BEAR SWIMMING Workout 092116

Dynamic Stretching and Light Dryland core strengthening. 321 Warmup : 300 Choice swim, 200 Long axis pull, 100 Kick. Main set is a Pyramid: 50 Dolphin Kick,100 Butterfly drill, 150 Butterfly swim. 200 Flutter kick,250 Freestyle drill (3 strokes,6 kicks). 300 Pull. 400 IM. 500 Freestyle. 200 IM drill, 100 IM swim, 50 Breast stroke kick. 50 Breast stroke drill( hands to feet). 50 scull. 10 x 50 kick sprints. 12 in and outs.200 warm down.

BEAR SWIMMING Workout 091916

Dynamic stretching and light dryland core strengthening. 321 Warmup : 300 Swim Choice, 200 Long Axis Pull. 100 Kick. Main set : 4 x 4 (4 sets of 4 100's). 3 x 100 free @80% plus 100 Fly. 3 x 100's free at 90 % plus 100 Back. 3 x 100's free at 100 % plus 100 Breast stroke. 3 x 100's free @ 110 % plus 100 free drill.50 scull Kick set : 6 x 50 sprint kick on the 50. 2 minute vert kick.100 breast stroke drill/100 breast stroke. 4 x 50 Free w/ overkick. 4 x 75 Hybrid stroke sandwiches. 4 x 50 Backstroke drill. 2 x 200 pull . 300 warm down.

BEAR SWIMMING Workout 091516

Dynamic Stretching and light dryland core strengthening. 321 Warmup : 300 Swim choice, 200 Pull, 100 Kick. Main set : 4 x ( 50 Sprint free,100 IM,50 Stroke)with 5 second rest intervals and 15 in between broken 200's. 8 x 50 Sprint Kick on the 50. 12 x 25 Callouts. 200 Warm down. Then we will be doing our Moonlight Swim at Kellar Cove from 7-8 pm. Please bring a cap,glow sticks will be provided. Thank you

BEAR SWIMMING Workout 091416

Dynamic Stretching and light dryland core strengthening. 321 Warmup 300 Swim choice, 200 Pull, 100 Kick. Main set : Today will be "50" day. 10 x 50 on the minute IM order. 6 x 50 sprint kick on the 1:10, 6 x 50 free on the 50. 8 x 50 pull on the minute. 6 x 50 sprint free on the 45. 50 Overkick, 50 piston kick w/ sculling arms,50 Hypoxic. 200 Breast stroke drill, 200 breast stroke. 200 warm down. PRACTICE ENDS AT 6:30 tomorrow, then we go to Point Richmond for a "Night Swim " ! Glow sticks will be provided.

BEAR SWIMMING Workout 091216

Dynamic stretching and light dryland core strengthening. Warmup 321 300 Swim choice,200 Pull,100 Kick. "Super Leg" set ONE HOUR OF KICKING. 4 x 10 Minutes focusing on each stroke kick. Dolphin kick 50's on the 1:10 (quadrant kicking). Flutter on back 100's on the 2:30. Breast stroke 50's on the 1:20 1/2 on back. Freestyle=flutter by quadrant(Dolphin kick off wall is acceptable)suggested interval 50's on the 1:10. After 40 minutes of solid stroke kick work we will do 20 x 25 Sprint kicks on the minute. I held 18's on Sunday morning ,what is your kick sprint time with a board? 2 x 200 Pull set descend time and breaths. 12 in and out sprints. 100 Im drill, 100 IM, 200 warm down. NOTICE: Practice will end at 6:30 THIS Thursday (09/15/2016)and ALL of our Swimmers are encouraged to Swim in the Bay at 7:30 - 8:15 PM at Kellar Cove in Point Richmond. The bay is a comfortable 64-65 degrees.

BEAR SWIMMING Workout 090816

Dynamic stretching and light dryland core strengthening. 12 x 12.5 yard sprints(from a callout). 8 x 25 Kick sprints, 12 x 50 build IM order. 6 x 50 Kick sprint. 2 x 300 Pull(descending breathing). 2 x 25 overkick.2 x 25 scull. 200 IM, 100 IM drill. 4 x 25 kick u/w on back. 200 easy free warm down.

BEAR SWIMMING Workout 090716

Dynamic stretching and light dryland core strengthening. 321 Warmup 300 Swim choice ,200 Pull (long axis), 100 Kick . Strokework: 4 x 250 (50 Kick,100 Drill,100 Swim) Stroke. 8 x 50 Sprint kick on the minute. 12 x 50 Callouts. 10 x 75 (25 stroke plus 50 free). Backstroke drill by 200 followed by 200 Backstroke. 6 x 25 build. 150 free with u/w flips. 200 warm down.

BEAR SWIMMING Workout 090116

Dynamic stretching and light dryland core strengthening. 321 Warmup: 300 Swim choice, 200 Pull ( long axis), 100 Kick. Today we will use equipment to build both strength and speed. We will swim a series of sets with drag socks,or chutes. 4 x 100 stroke followed by 4 x 75 stroke kick. We will then repeat the sets without drag. 12 x 25 Callouts, 50 scull, 200 Free drill, 100 free. 100 Im drill, 200 IM. 3 x 200 Pull descend. 50 scull. 6 x 25 U/W sprints. 200 warm down.