"Swim or Treat" 2016

Dynamic stretching and light dryland core strengthening. "Swim or Treat" Swimmers will be asked to complete a set or do a specific drill for a treat ! One of the Challenges is: The "Ring Pop dash" ! , another event is "chick o stix rips" (abdominal crunch challenge)." Tootsie rolled" is a flip challenge,and "Kicks for Twix" is a vertical kick challenge. Each set is designed to produce maximum effort,skill and strength over the course of the workout. Our younger Bears really like the rewards,where as Bear Juniors and Seniors could care less about the micro candy bars but enjoy the intrinsic rewards that come with hard work. Happy Halloween everyone !

BEAR SWIMMING Workout 102716

Dynamic stretching and light dryland core strengthening. 321 Warmup : 300 Swim choice, 200 Pull , 100 Kick. Main set : 20 x 50 "Callouts". 6 x 75 Combo Kicks(IMO), 3 x 100 free- descend,200 Breast drill,100 breast sprint,50 scull,200 warm down. We will be observing one of our Swimmers 13th Birthday today. Feel free to bring a snack to share.

BEAR SWIMMING Workout 102616

Dynamic stretching and light dryland core strengthening. 321 Warmup : 3oo Swim choice, 200 Pull, 100 Kick. 4x (100 Sprint kick stroke,200 Swim stroke,300 drill stroke).5 second rest intervals, 200's are 90%,drills are 70% working on staying"smooth". 50 Scull. 6 x 12.5. 12 In and Outs. 2 x 200 Pull ( one BC). 200 warm down.

BEAR SWIMMING Workout 102416

Dynamic Stretching and light dryland core strengthening. 321 Warmup 300 Swim , 200 Pull, 100 Kick. 4x( 50 Sprint Stroke,100 Stroke kick,50 Sprint free,100 Stroke drill).50 Scull. 9 x 100 Free. 3 groups of 3 descending from 1:40-1:30-1:20. 50 scull. Fun Set - To be announced...... 12 In and Outs from varied distances. 2 x 200 Pull (one standard,one hypoxic). 200 warm down. All rest intervals are 5 seconds,15 in between sets. Diversity Camp Applications are due asap. See you on deck.

BEAR SWIMMING Workout 102016

Dynamic stretching and light dryland core strengthening. Warmup 321 : 300 Swim,200 Pull, 100 Kick. 4x( 200 IM,50 stroke Kick sprint,100 Free, 50 stroke). 5 second interval,15 in between sets. 321 Pull (#1 300 breathe as much as you want. #2 200 Breath every 7 strokes. #3 100 Breathe every 11 strokes.) 12 x 25 sprints on the 30(IMO). 200 warm down.

BEAR SWIMMING Workout 101916

Dynamic Stretching and dryland core strengthening. Warmup 321: 300 Swim, 200 Pull, 100 Kick. We will observe "Strength Wednesday". Blue and Gold groups 20 x 50 w/ excercise after each 4. Junior/Senior groups 24 x 100's Excercises after each 6 Hundreds. ( 100 Swim Stroke,100 Kick,100 Free,100 Pull,100 IM,100 free) repeat 4 times changing the stroke 100 selection each round. 2 x 25 scull. 200 Breast drill,200 warm down.

Pacific Swimming Diversity Camp is in Point Richmond this year

Diversity Camp is in the Point, NOVEMBER 6TH . Applications need to be turned in by October 30th. Ages 11-16 may apply. This is a fun and informative clinic,offering insights from an Olympic swimmer and 2016 Trials Competitor. Lets get these filled out asap. Applications available at : pacswim.org under "News". Thank you

BEAR SWIMMING Workout 101716

Dynamic stretching and dryland core strengthening. Warmup : 321 300 Swim, 200 Pull, 100 Kick. Main set: 4x(100 Kick, 100 drill, 100 Swim, 100 Kick) Stroke order. 4 x 50 Sprint free. 4 x 50 Breathe control(4,3,2,1). 2 x 100 IM descend. 100 Breast,100 Fly. 2 x 50 scull. 6 up,6 down free drill x 100. 50 Piston kick. 2 x 200 pull descend. All rest intervals are 5 seconds. In between sets 10 to 20 seconds by group.

BEAR SWIMMING Workout 101316

Dynamic stretching and light dryland core strengthening. We will discuss some important points regarding Breaststroke with help from Dr. Dave Salo ( I will be reading you a short article he wrote regarding the stroke). 100 Breast stroke drill. 100 free (6 up,6 down ). 2 x 50 Dead arm free drill. 4 x 125 Bubble IM (moving the 50 thru the IM). 6 x 50 Kick sprints on the 50. Free set : 200 Medium,100 Fast,50 uber fast. 200 fast free, 100 medium (smooth). 50 easy. 50 Piston kick front scull,50 V-sit scull. 4 x 150 IM less free. 12 In and outs. 3 x 50 free from a deepwater start. 2 x 300 pull descend. 200 Breast stroke. 200 warm down.

BEAR SWIMMING Workout 101216

Dynamic Stretching and light Dryland core strengthening. Main set : 50 Sprint kick(dolphin). 100 IM 80% effort. 50 Flutter kick sprint, 200 Free. 50 Breast Kick,300 KDS RIMO. 50 Dolphin Kick ,400 IM @ 90 %. 50 Dolphin kick,500 Free. 2 x 200 pull. 200 warm down.

Bear Swimming Workout 101016

Dynamic stretching and dry land core strengthening. Warmup ; 321 300 Swim choice, 200 Pull, 100 kick. 20 x 50 (5 fast free), then 5 dolphin kick sprints,5 breast stroke sprints, 5 flutter kick sprints. 2 x 200 pull descend. 4 x 75 drill. 12 in and outs. 4 hybrid 50's. 200 IM. 200 warm down .

POOL is Closed Today. Practice cancelled.

Sorry,but I just received notice that the Pool is still closed (one more day).Practice is cancelled. See you on Monday.

PRACTICE CANCELLED DUE TO POOL PUMP ISSUE.

Parctice is cancelled today due to pool pump issue. Thank you

BEAR SWIMMING Workout 100316

Dynamic stretching and light dryland core strengthening. Warmup: 321 300 swim choice, 200 pull, 100 Kick. Main set : 4 x 4 . 4 x 125 x 4. Stroke order: #1) 125 Bubble IM Kick(double fly). #2) 125 Free Pull. #3)125 Bubble Im swim. #4) 125 Freestyle. Repeat through stroke order. 2 x 200 Pull. 300 warm down.