BEAR SWIMMING Workout 011718. 1st practice of 2018

Happy Holidays , I continue to encourage our athletes to do non swim training like : Cycling,or Running,or Climbing. Enjoy the break and we will resume practices on Wednesday January 17, 2018. Here is the set after 321 warmup. 3 rounds of 4321. 1) 400 Free swim,300 IM drill,200 backstroke,100 kick. 50 scull. 2) 400 IM , 300 free( 50 easy,50 fast),200 choice drill,100 heads up free. 50 scull. 3) 400 IM kick,300 hybrid,200 Breast,100 IM for time. 50 scull. 6 x 50 Sprints from a dive( to be called out).300 warm down. BEAR SWIMMING would like to welcome you to an exciting New Year,2018 is going to be a banner year. 6 meets minimum,plus many Open Water events. 4 day schedule in place. Monday's,Wednesday's,Thursdays 5:30-7:00 ,Tuesday's 5:00-6:30. Long course AM practice schedule to be announced in May. Please make sure all swimmers are currently registered with USA Swimming,and are registered for " deck pass" ,this is very useful in compiling information( like best times) and all cards are now online. Workout # 699.

BEAR SWIMMING Workout 121417 "Last practice of 2017"

Dynamic stretching and light dryland core strengthening. Warmup : 222. 200 Swim Choice,200 Pull( long axis), 200 Kick. Main set : 4 x 500 1) 500 free (50 easy,50 fast). 2) 500 pull ( long axis combo) 3) 500 Kick ( board optional). 4) 500 warm down : 200 fly,100 Breast,50 back ,and 150 choice. I will provide light refreshments and we will get out of the Water at 6:30 to snack. Thank you for Swimming Bear. Swim Fast. P.s. Over break we recommend running or cycling 1-2 hours ,three to five times a week to maintain some level of fitness.

BEAR SWIMMING Workout 121317 # 697

Dynamic stretching and light DRYLAND core strengthening. Warmup 12 x 50 (6x swim / drill.6x swim/kick). Main set : 5 x 500 1) 500 free 100 fast/100 easy. 2) 500 hybrid (4x 125 stroke). 3) 500 Kick ( 100 fast / 100 easy all flutter). 4) 500 pull(250 easy,250 fast). 5) 500 Underwater ( 10 x 50 UW). 200 warm down. Thursday December 14th will be our last practice of 2017. Refreshments will be provided and the set will be shortened to allow time to feast. Thank you for Swimming BEAR. 2018 is going to be a great year for Team Bear.

BEAR SWIMMING Workout 121217

Dynamic stretching and light Dryland core strengthening. Warmup 321 : 300 Swim choice,200 Pull,100 kick. Main set : 6 x 500. 1) 500 free( 50 easy,50 fast). 2) 500 kick(125 each stroke kick ,same pattern 50 easy,50 fast,25 easy). 3) 500 IM ( may drill fifth lap,same pattern). 4) 500 Pull( 100 free/100 back and repeat). 5) 500 underwater ! 10 x 50 UW's . Long rest interval. 300 warm down.

BEAR SWIMMING Workout Monday 121117 #695

Great job to those who attended the SRVA Meet this weekend. Serious time drops were made, and improvement across the board. Several swims earned division upgrades from C to B ,and B to BB( several swims are around 1 second from A times). Bear offered at least 6 Meets in 2017,as well as open water events. December 14th will be our Last Practice of the year. We will resume in mid January (date to be specified asap). 2018 dues are $85.00 per month (4 days a week). Tonight practice will begin with dynamic stretching and light Dryland core strengthening. For those who swam the meet ,it is an easy practice or day off- you earned it. Everyone else : " Stroke Sandwiches" 3 rounds of 4 by 200. Round 1: swim 50 free,drill 100 stroke,swim 50 free. Round 2: Kick 50 flutter,kick 100 stroke sprint,kick 50 flutter. Round 3: drill 50 free,drill 100 stroke,drill 50 free. 50 scull in between each round. 6 x 50 free descend 2x. 300 warm down. See you on deck.

BEAR SWIMMING Workout 113017

Dynamic Stretching and light Dryland core strengthening. Tonight will be a kick based main set. 6 x 100 kick on 1:35 . 50 easy swim. 5 x 100 kick on the 1:30. 50 easy swim. 4 x 100 kick on the 1:25. 50 easy swim,active rest. 3 x 100 on the 1:20. 50 easy swim. 2 x 100 on the 1:15( ultra tough).100 easy swim....... 1 x 100 sprint kick on the 1:10 ! 200 warm down. Thank you Chris Peterson for designing this set( I modified it ever so slightly),and swimming it with me.

BEAR SWIMMING Workout 112717

Dynamic stretching and light dryland. Warmup 322. 300 choice swim,200 pull,200 kick. Main set : 3 x (200 free @ 80%, 100 stroke @ 90%, 50 flutter kick,25 sprint stroke Hypoxic). 3x(200 pull long axis, 100 stroke kick,50 pull,25 sprint stroke). 300 warm down.

BEAR SWIMMING Workout 112217

Dynamic stretching and light dryland core strengthening. 12 x 50 Warmup ; Swim down , kick back. Call a set. Tonight we are going to take turns calling sets. 3k goal. Snacks will be provided.

BEAR SWIMMING Workout 112117

Dynamic stretching and light Dryland core strengthening. 222 : 200 choice swim, 200 pull or drill, 100 kick. 2( 6 x 50 on the minute, round 1 free,round 2 stroke). 3 x (4 x 50 sprint kicks) dolphin and flutter. 4 x 100 long axis pull (odds back ). 50 scull. 2 x 100 short axis drills. 100,75,50,25 stroke building intensity and speed. Starts. 300 warm down.

BEAR SWIMMING Workout 112017

Dynamic stretching and light Dryland core strengthening. 321 warmup: 300 choice swim, 200 pull or drill,100 kick. Davis brute squad x 2. 1) 200 fly +400 IM + 1650 free. 2 ) kick the same set : 200 dolphin on back, 400 IM kick, 1650 kick or until end of practice. See you on deck.

BEAR SWIMMING DISTANCE WORKOUT 111617

Dynamic stretching and light DRYLAND core strengthening. 12 x 50 ( Swim,Kick or Swim,drill). Tonight's distance set has a 3 mile goal. Many will not reach it...... Mile 1 : Pool Mile (66 laps freestyle 80% effort) under 23 minutes(approx. 1:26.15 per hundred). 50 heads up front scull. Mile 2 : Swim kick ,stroke order 50 yard legs ie. 50 fly,50 dolphin kick,50 back,50 flutter on back and so on(4 rounds)..... 50 scull w/ Piston kick. Mile 3 : Sprint 25 stroke,drill 100 stroke,kick 75. 8 rounds. 50 scull. Have a great Weekend everyone ,remember next week is Mon- Wed. Only . There are only 11 practices left before the SRVA meet, let's do our best to make each one count. Swim fast. See you on deck.

BEAR SWIMMING Workout 111517

Dynamic stretching and light Dryland core strengthening ( unless it is raining). Note : NO PRACTICE ON THURSDAY 11/23/2017 IN OBSERVANCE OF THANKSGIVING. Tuesday's practices are 5:00-6:30. Warmup 321 : 300 choice Swim,200 Pull or drill, 100 kick ( long course if available). 2 x (100 fast free,100 dolphin kick on back,50 scull ). 6 x 50's from a dive. 200 Breast drill,100 breast. 200 back drill,100 back. 12 x underwaters. 50 piston kick w/ sculling arms. 4 laps running underwater in 6 ft. 4 x 50 golf with 6 wallops after each. Vert kick x 4 mins. ,missile bobs x 30,arms up kicking on back. 300 KDS.200 warm down.

BEAR SWIMMING Workout 111417 "5-6:30"pm

Dynamic stretching and light DRYLAND core strengthening. It is Two Hundreds Tuesday. 3x200 warmup. 4x200 free, IM, kick,pull. 2x200 stroke sandwiches( stroke middle hundred). 4x50 strength drill ( kicking on back with arms up). 3x200 choice warm down . TUESDAY PRACTICES ARE NOW 5 - 6:30 pm. See you on deck.

BEAR SWIMMING Workout 111317

Dynamic stretching and light Dryland core strengthening. If it rains at practice,we are going to switch to under waters........ Otherwise we are going to do a 4 x 4 x 4 ( 4 x 4.100's,#1 and #3 are kick). 50 scull. 4 x 4.50 sprints. 4 x 4 .75 swim ,drill,swim. 2 x 150 free with UW flips. 4 x 50 hybrids. 8 x 25 uw's. 200 breaststroke drill, 200 backstroke drill. 100 IM. 300 warm down.

BEAR SWIMMING Workout 110917

Dynamic stretching and light Dryland core strengthening. Strength Thursday rain or shine. We will perform a series of quality sprints and middle distance swims,adding a strength component. 12 broken 100's with swim specific excercises in between each. These are creative callouts. 12 x 50 Kick sprints(with a scull 50 in between). 8 x 200 ( odds free, evens stroke). Strength chore after each 200. 150 free with UW flips. 300 long axis pull. 6 x 25 loose and fast free. Make sure your BEAR swimmer is currently registered for deck pass at usa swimming, and that you review the meet sheet ( pacswim.org then click on meets)and register online for the December SRVA SCY meet. Last meet of the year. Check with Coach Pat for entry times and suggested events. Thank you for swimming Bear,the Team is thriving with the new 4 day per week schedule. Swim Fast.

BEAR SWIMMING Workout 110817

Dynamic stretching and light Dryland core strengthening. 321 warmup: 300 choice swim, 200 long axis pull or short axis drill,100 Kick. Pyramid in this order : swim, hybrid,kick variation,pull. 50,100,200,400,500. Then switch order and run through as many times as we can in 1.5 hours. Please sign up for srva meet dec.11-12 in San Ramon. Bear is counting on a strong showing at our last meet of 2017. Swim Fast . This is our first rainy day practice !

BEAR SWIMMING Workout 110717

Dynamic stretching and light Dryland core strengthening. 1000 reverse IM Warmup. "Toy Tuesday " , Chutes,bands,socks,paddles,snorkels,med balls,chains,mono fin,fins,boards, ect... 8x50 power challenge. 6x 50 super kick sprint set. 2 x (4x 100) ,odds stroke, evens free( with resistance).3x3 : 1) 300 pull,300 kick ,300 drill.(all with resistsnce(socks or chutes). 12 x sprints from a dive. All end w/ flips. 50 scull. 300 warm down. SRVA Meet is open, please register now. Dec.11-12 in San Ramon. Go Bears !

BEAR SWIMMING Workout 110617

Dynamic stretching and light Dryland core strengthening. 222 Warmup: 200 Swim choice,200 Pull,200 kick. 12 x 50 (Swim/ kick,stroke order x 3). 3 x 200 (IM,free,4x50 kick). 50 scull. 2 x 100 long axis drill(12 kick switch,then 6 kick switch). 4 x 75 build to sprint 75 Breast,plus a 75 breast kick. 150 free w/ UW flips.50 piston kick,mid scull.300 warm down.

BEAR SWIMMING Workout 110217

Dynamic stretching and light dryland core strengthening. Warmup: 321 300 choice swim,200 pull or drill,100 kick. 4 x 75 swim ,kick swim. 7 x 225 :odds super IM , evens freestyle sprint the last 75. 3 x 200 pull each different. 6 x 75 kick sprints. 50 scull.150 free w UW flips. 4 x 25 from a dive. 300 warm down.

BEAR DRYLAND WORKOUT 110117 (POOL CLOSED)

Hello, tonight's practice will be a Dryland session. Please dress accordingly with running shoes. Same time,and we will meet outside the Pool. We will be done at 7 sharp. Thank you.

BEAR SWIMMING HALLOWEEN /SWIM or TREAT

Happy Halloween ! Special Halloween workout tonight. Workout is reduced to 5:30 - 6:30 pm , in an effort to leave time for trick or treating. The SRVA MEET ON DEC. 9,10 is open now. Please sign up asap , this is our last meet of the year. Note: Tommorows workout is Dryland based,bring your running shoes. Pool is CLOSED WEDNESDAY. See you on deck !

BEAR SWIMMING WORKOUT 103017

Dynamic stretching and light Dryland core strengthening. Last Meet of the year SRVA San Ramon Dec 10. Let's have a good turnout for this meet. 222 Warmup. 6 x 75 ( medium swim,medium kick,sprint) freestyle with kicking all dolphin). 200 kick,4 x 50 kick,4 x 25 sprint kick. 2 x 300 pull(2 types). 4 x 100 IM sprinting one stroke. 50 scull.4 x100 free descend. 150 free with UW flips. 300 warm down. Note : Pool Closed Wednesday. We will do a DRYLAND practice: Running the College with strength stations.

BEAR SWIMMING WORKOUT 102417

Dynamic stretching and dryland core strengthening. Warmup : 222 : 200 Swim , 200 pull or drill, 200 kick. 16 x 100 ( 4x of each stroke , broken down to 1 swim, 1 kick , 1 drill, 1 smooth and fast). 4 x 200 , odds free, evens IM. 6 x 50sprint kick in the 50. 50 scull. Starts. Turns . Swim your events. 12 x 25 fun sprints. 300 warm down

BEAR SWIMMING Workout 101817

Dynamic stretching and core strengthening. Warmup 222:200cjoice swim,200 drill or pull,200 kick. 20x50 ;5 groups of 4.Odd groups free descend. Evens IM order.50 scull. 6x50 sprint kicks on the 50. 50 drill. 3 x100 strike sandwiches with get outs. Triple leg death: overkick freex50,very kick x 3 minutes.50 free with one leg up. 2x200 free pull( one hypoxic, one distance per stroke). 6x25 sprints from a dive. 300 warm down.

BEAR SWIMMING Workout 101617

Welcome back ! Dynamic stretching and light Dryland core strengthening. 321 warmup:300 choice swim,200 Pull,100 kick. 12 x 100 free (3x groups of 4)first 4 descend,2nd 4 descend while maintaining low stroke count.Last 4 long uw's with 6 dolphin kicks of each wall. 6x50 kick sprints,3x200 drill( short axis,long axis,short axis). 400 IM,2x 200 IM one drill. 150 free with uw flips. 12 x 25 Fun sprints. 300 warm down.

Bear Practice cancelled Oct. 12,2017

Due to bad air quality. Sorry for the inconvenience.

BEAR SWIMMING 101117 Practice Cancelled

Due to poor air quality the pool is closed. Sorry.

BEAR SWIMMING 101017 Practice cacelled

Due to bad air quality, today's practice is cancelled.The A.D. at CCC is suspending all athletics today.Sorry for the inconvenience.

BEAR SWIMMING Workout 100917

Dynamic stretching and light dryland core strengthening. Warmup 321 ; 300 Swim,200 Pull, 100 Kick. In observance of the poor air quality due to the fires in neighboring counties ,we will observe a light workout with no Hypoxic sets. Davis mile : 11 laps to 1 lap. Evens are IM,odds are free. 275 free,250 IM, 225 free,200 IM, ect..... Drop strokes as IM swims get shorter. 16 x 50 kick. Odds easy,evens sprints. 300 short axis drill. 50 scull, 12 x 25 fun sprints. Warm down.

BEAR SWIMMING Workout 100517

Dynamic stretching and light Dryland core strengthening. Today we will observe strength Thursday. 12 x 100 with climb outs and dryland excercises. 12 x 50 kick with 6 wallups after each 50. Very kick, overkick, wall kick and one leg up free for more leg work. 3 x 200 pull with exercise in between . 300 warm down. All swimmers must be USA registered, this is mandatory. Thank you

BEAR SWIMMING Workout 100417

Dynamic stretching and core strengthening. Warmup : 222 two hundred swim, two hundred pull, two hundred kick. 12 x 25 sprints ( 3 rounds of 4,descend each all free. 2x 25 shooters. 6 x 50 sprint kicks. 3 x 100 fly.50 scull. 6 x 75 swim,drill, swim( free,BR,fly). 3 x 200 ( free,IM,free). 4 x 50 Callouts. 200 Warmdown.

BEAR SWIMMING Workout 100317

Welcome to our first Tuesday practice. In an effort to build a better program Bear is now practicing 4 days a week ( M- Th). Today's practice starts with dynamic stretching and light DRYLAND core strengthening. 321 Warmup : 300 Swim choice, 200 Pull, 100 Kick. 12 x 50 ( 4 x 50 sprint free,4 x 50 sprint Breast,4 x 50 fly). 200 long axis combo drill. 50 scull. 12 x 100 (4 x 100 IM, 4 x 100 pull, 4 x 100 kick) all descend 1-4. 50 scull. 200 IM drill. 150 free w/ UW flips, 200 warm down. Swim fast.See you on deck.

BEAR SWIMMING Workout 100217 and announcements.

Starting in October Bear will be training 4 days a week and still offering doubles throughout the summer long course season. This is an opportunity to improve at a faster rate. We have meets in October ( Oakland Undercurrents), and November ( Orinda Aquatics).As well as the September AIA meet. Dynamic stretching and Dryland core strengthening. 222 Warmup: 200 Swim, 200 Pull or drill, 200 Kick. 100 short axis drill. 3 x 100 free descend. 7 x 200 ( 3 x 200 short axis: Br,fly,br.) 4 x 25 fist flys on the 30. 3x 200 freestyle pull descend. 50 scull. 50 mid scull w/ piston kick. 100 Breast. 12 x 50 Callouts( some from a dive). 300 warm down.

BEAR SWIMMING DRYLAND WORKOUT 092717

POOL IS CLOSED FOR PUMP REPLACEMENT. Will re open Tommorow. Today is dryland. We will run the Campus and do several challenging activities along the way. Please wear running shoes and appropriate attire for excercise. Same time : 5:30- 7 pm sharp( since there will be no changing,ect). Thank you.

BEAR SWIMMING Workout 092517

Dynamic stretching and light Dryland core strengthening. 321 Warmup: 300 choice swim,200 Pull or drill, 100 Kick. 4 rounds of 4,2,1 . 1) 400 free,200 IM, 100 dolphin kick. 50 scull. 2) 400 IM, 200 kick, 100 fly drill. 3) 400 Kick, 200 Breast,100 back drill. 50 scull. 4) 400 long axis combo drill, 200 fly, 100 free w/ underwater flips. 12 x 50 Callouts. 200 warm down.

BEAR SWIMMING Workout 092117

The 2017 Diversity Camp application deadline is September 23 rd. If you are between 11-16 years of age ,this is highly recommended.There will be a bus taking athletes from Oakland to the clinic in San Jose on October 21st. Sign up at Pacswim.org type in: diversity clinic and the application is online. THIS IS A HIGHLY RECOMMENDED CLINIC . YOU MUST BE REGISTERED WITH USA SWIMMING . Tonight's workout: 60 x 50's. 10 x 50 swim warmup( mix up strokes,kicking,and pulling). 10 x 50 Fly , odds swim, evens drill. 10 x 50 Breast stroke : odds swim, evens drill. 10 x 50 scull. 10 x 50 Callout sprints. 200 Warmdown. We will be offering an upgrade to 4 workout days a week starting in two weeks. Cheers

BEAR SWIMMING Workout 092017

Dynamic stretching and light Dryland core strengthening. 222 Warmup: 200 Swim choice,200 Pull or drill,and 200 Kick. Tonight's set will be ladder based with a Mesa plateau. 100 Fly,150 Kick,200 Breast,250 shorts axis combo drill,300 KDS rimo,400 Free,400 IM drill,300 dolphin kick on back,200 IM, 150 free,100 fist fly,50 overkick,25 shooter or skimmer. 2 x 200 pull descend within each 200. 6 x 50 sprint callouts. 200 warm down choice. 3525 yards . Dryland next Wednesday ( The Pool will be CLOSED For pump installation) please dress accordingly. see you on deck.

BEAR SWIMMING Workout 091817

Dynamic stretching and breast stroke scrunch drill. Warmup : 321. 300 choice swim, 200 Pull,100 Kick. Todays set will be a Breast stroke clinic reviewing points from this weekends Fitter & Faster Tour . 12 x 50 Sprints and a 300 warm down conclude today's practice.

ALBANY MASTERS / BEAR Workout 09/14/17.

Welcome to the Bear Blog, I am glad to share a bit of knowledge and enthusiasm with my adult teammates The Albany Masters Swim Team.Todays set is pretty straight forward.Warmup and warm down have some variable components. The workout is broken into 3 main parts : 1) Drill segment, 2) High Intensity Interval training, 3) Super Kick set. 1) Drills : 100 Fly( L,R,Double no breath)high hips,soft hands,spinal alignment). 100 Breast (2 kicks per glide, working on heel speed and spinal alignment). 150 Flutter Fly or Fist Fly ( flutter divorces legs from the stroke,fists allow you to feel the water with your forearm and really finish it). 150 Breast stroke with flutter kick( fun and guaranteed to straighten you out.concentrate on building kick into catch phase and lightening it during glide phase. Scoop and shoot. Feel like someone is pulling you forward by your hair.tuck chin,no head bobbing). Swim set : 3 x (4 x 100 descend). First group freestyle,2nd IM,3rd Freestyle with an ascending rest interval and deeply descending times.( more rest equals faster 100's on this one). Looking for 5 + second drops. Kick set : 10 x 50 on the 50( flutter or dolphin), ( or challenging and uncomfortable interval). 2 x 50 Overkick freestyle.2 x 50 one leg up freestyle( double your kick cadence with the leg in the water). 4 x 25 Shooters or Skimmers underwater 5th stroke Lochte inspired.Warm down 200 Breast stroke. Congratulations for completing ONE of my almost 700 posted workouts ! I used to train for months in preparation for the one hour US Postal swim (4050 yds) , It always made distance feel miserable. I now train for Open Water Swims and distance is far from miserable. Open Water offers many things the pool doesn't. I highly recommend coming out with the KC Coliforms for a Bay Swim. Like Masters,there is a fantastic group of people who share the passion and really help make it a memorable experience. I will use this workout for Bear tonight as well,I will stretch it and amplify it to fit the kids needs. Thank you

BEAR SWIMMING Workout 091317

Dynamic stretching and light Dryland core strengthening. 222 Warmup ( 200 Swim choice,200 drill,200 Kick). Juniors/Seniors 4 x 200 WITH A STRENGTH COMPONANT(Plank Variations and Crunch variations) #1) 200 free with a negative split. #2) Fist Fly #3) 200 Breast with low stroke counts #4) freestyle burst,build,easy,fast by 50. 50 Scull. Super Kick set : 2 x 50 free W/ one leg up. 4 minute vert kick,2 x 50 free with over kick,50 hands up kicking on back. 50 scull. 500 Freestyle race to 5:30. 50 piston kick with mid sculling arms. 6 x 50 Callout sprints. 300 warm down. We will have some guests today,please share your lanes and express the highest quality of hospitality possible. Thank you for swimming BEAR. Swim Fast and Smart.

BEAR SWIMMING Workout 091117

Dynamic stretching and light Dryland core strengthening. Warmup: 222 : 200 Choice Swim, 200 short axis drill,200 kick. Main set : 100 dolphin kick,100 fly drill,100 butterfly.50 scull. 100 flutter on back,100 back drill,100 Backstroke.50 heads up scull.100 Breaststroke kick,100 breaststroke drill.100 Breast.50 scull.100 flutter on side.100 free drill.100 freestyle. 50 scull. 400 IM. 2 x 300 pull (one breathing every 9 strokes) ,the other breathing every 11. 12 x 50 Fun Sprints or an endless relay. 150 free with UW flips. 300 warm down.

BEAR SWIMMING Workout 090717

Dynamic stretching and Dryland core strengthening. 321 warmup:300 choice swim,200 pull,100 kick. 10 x 100 free/ stroke by 100 climbing out in observance of strength Thursday. 6 x 50 sprint kick Callouts. 8 x 75 stroke drill sandwiches. 3 x 200 free descend. 150 free ye flips. 50 scull. 200 breast stroke. 6 x 25 extremes. 300 warm down.

BEAR SWIMMING Workout 090617

Dynamic stretching and Dryland core strengthening. Warmup: 222 : 200 Swim, 200 Pull, 200 Kick. 1000 Reverse IM ( can drill some fly). 2 x 3.100's (descend free on both). Turbo leg set : 2.50 over kick free,4:00 vert kick,2 minute wall kick,4 x 50 one leg up freestyle,1 x 50 free no wall. 200 Breast drill. 200 hybrid IM drill. 12 x 25 Caalouts for time. 300 warm down.

BEAR SWIMMING Workout 083117

Dynamic stretching and light dryland core strengthening. 12 x 50 Warmup; Swim/ drill,Swim/kick through the strokes. "Strength Thursday" 8 x 100 (4 freestyle ; burst,build,easy,fast and 4 Stroke ( distance per stroke).After each 100 you will get out and perform a dryland excercise. 12 x 50 Kick ( from a dive ,no board) callouts. 6 x 75 (2 strokes, build to all fast). 3 x 150 Pull ( make it 3 combos). 50 Scull. 50 Piston kick mid scull. 3 x Deepwater 50's. 12 Salo In and Outs. 300 warm down. Today is a heat wave, please bring water and make sure to stay hydrated. Thank you

BEAR SWIMMING Workout 083017

Dynamic stretching and light dryland core strengthening. 321 Warmup: 300 choice swim,200 pull,100 kick. 4 x 100 Kick on the 2:10( choice,and fast). Main set: Tonight's main set is a pyramid ; 100 IM Swim,100 breast stroke,200 IM drill,200 breast stroke,400 IM swim, 500 Freestyle ( alternating fast 100's with medium and smooth hundreds).2 x 200 Pull = 400 ( one distance per stroke,one Hypoxic).200 Long axis combo drill,100 free w/ u/w flips,50 heads up sprint free. Choice warm down. Announcements: Olympic Breast stroke Clinic in Vallejo Sept. 15, Meets : AIA aT Moraga Sept.30, Oct. 1. ONDA at EC Oct. 28,29. Orinda at Campolindo Pool in Moraga on Nov. 11/12. Kellar Cove Open Water race in the Bay September 23rd. Here are several events , enter one or all ! Annual Kellar Cove Moonlight Swim Labor Day Monday September 4th at 7:00 pm( glow sticks provided) Thank you

BEAR SWIMMING Workout 082817

Dynamic stretching and dryland core strengthening. Warmup : 321 ; 300 choice swim, 200 pull,100 kick. Main set 50 x 50 (10 freestyle on the 45,10 kick on the minute,10 butterfly on the 50,10 short axis kick on the 55,10 combos ie: back/breast, Fly/back,breast/free ect.... On the 50. 200 breast drill,50 scull,300 warm down. 3650 yds. See you on deck .

BEAR SWIMMING Workout 082417

Dynamic stretching and light Dryland core strengthening. Warmup : 12 x 50 Swim/Drill by 50. 6 x 50 Sprint freestyle NO WALL flipturns. 4 x 75 Swim,kick,swim( stroke order). 4 x 125 bubble IM's kicking the 50. 2 x 50 swim free with one leg up. 50 scull. 12 x 25 sprints for fun. 50 Piston kick with mid scull arms. 3 x 200 freestyle descend 1-3. 2 x 200 short axis drill. 300 warm down.

BEAR SWIMMING Workout 082317

Dynamic stretching and light Dryland core strengthening. 321 Warmup : 300 Swim choice , 200 Pull, 100 kick. We are going to re visit strength day for seniors and juniors. 5 x 200 ( stroke order plus one IM : burst, build,easy, fast by 50). 4 x 100 free ( last lap stroke kick). 4 x 100 stroke ( last lap flutter kick).300 kds rimo. 200 breast stroke drill. 6 x 50 for times. 200 warm down.

BEAR SWIMMING Workout 082117

Dynamic stretching and light Dryland core strengthening. 222 Warmup : 200 Swim, 200 Pull, 200 kick. 4 x ( 2 x 50 stroke drill, 4 x 25 kick sprint, 2 x 100 sprint stroke). 5 x 200 ( IM order plus IM) pattern: burst, build, easy, fast x 50. 6 x 50 Hybrid swims. 200 shark fin drill freestyle (12 kick switch). 200 short axis drill. 12 x 50 Callouts. 200 warm down. There will be a senior strength component offered today. Swim Fast !

BEAR SWIMMING Workout 081717

Dynamic stretching and light Dryland core strengthening. Warmup : 321 300 Swim, 200 Pull, 100 kick. 6 x 75 ( swim,kick,swim) IM order less free. 6x 100 free ( smooth,medium,fast twice). 150 free with us flips. 400 IM for time. 2 x 300 pull ( one distance per stroke, one hypoxic). 8 x 50 IM order x 2. 50 scull. 4 x 125 building to all one stroke. 300 warm down.

BEAR SWIMMING Workout 081617

Dynamic stretching and light Dryland core strengthening. Warmup: 12 x 50 ( Swim,kick or Swim ,drill). Today we will do our annual Davis Brute Squad Swim: 200 Butterfly,400 IM and a 1650 freestyle all strong together as an endurance challenge. Time to beat is 33.50 minutes set by Coach Pat. Juniors May due a half brute. 50 easy. 50 scull. Kickorama : 6 x 50 sprint flutter on the 50. 2 x 50 freestyle with an enormous over kick,2 x 50 free with one leg up.3 minute vertical kick. 50 easy. 300 short axis combo drill.200 warm down. The Hercules Meet on September 16,17 has just opened. If you are interested in going please speak to me about events. Thank you.

BEAR SWIMMING Workout 081417

Dynamic stretching and light Dryland core strengthening. Warmup will be a 3 x 200 Choice swim,Long axis pull,and kick set varying strokes and focusing on that " feel" of the water. 2x (6 x 75), first group all free, second group IM less free. Smooth,med.,fast twice. 2 x 4 - 50 sprint kicks on the .50. 50 piston kick with mid scull arms. 300 free with a Hypoxic building pattern x 50. 2 x 200 drill ( one long axis, one short axis). 12 x 25 from a dive( callouts). 3 minute vert kick w/ arms straight up.50 over kick.6 Salo in and outs. 200 warm down.

BEAR SWIMMING "Open Water" Practice 081017

Thursday's practice will be held at Kellar Cove in Point Richmond ( bottom of cutting blvd.). Group 1 : 1 mile (to pylons and back). Group 2 : Laps along the shoreline in chest deep water(500-750 yards). This is a nice little beach and protected cove. Standard time 5:30-7:00 pm. Pool re opens Monday August 14 th,2017.

BEAR SWIMMING " Dryland" Workout 080917

Today's workout will be held at CCC and will be a dynamic Dryland training session. To participate: Please wear appropriate running shoes,sweats or shorts and be mentally prepared for the challenging course. 6 strength stations will be visited along the way, Stairs,Hillclimbs,box jumps,iron crosses,440 yard sprints and plank variations are the basics. Standard time 5:30 - 7 pm. Thank you for being flexible , Pool will re open Monday August 14. Lake Anza was just a warmup for swimming in the Bay. As many of you know,I am getting ready for the Kellar Cove 2 mile Race next month,hoping to drop minutes from last years time. By race day I will have swam 100 miles in the bay( waves and all) in preparation for the race. Open water swimming is an awesome experience,and the summer months provide a hospitable 65-68 degree water temperatures. In the not too past, one of our swimmers swam the Engish Channel crossing returning years later to complete it! Bear has always had a strong open water contingency ,and they continue to compete to this day. When I was starting back in 2006/2007 Coach Rick would regularly hold open water workouts in the sf bay. I am happy and proud to maintain this tradition of Bear. Thank you.

BEAR SWIMMING " Open Water Practice" 080717

We met at Lake Anza in the Berkeley hills And swam the lake while Parents took a leisurely stroll around the Lake or hung out on the beach. Some played in the sand and made a beach trip out of it, that was perfectly OK. Thank you for being " flexible" while the pool is closed. Wednesday Aug. 09 will be Dryland at CCC. Thursday " Open Water" at Kellar cove.

One Week Break from Practice , Practice resumes 08/07/2017

Monday August 7, 2017 @ 6:00 PM. We will meet or carpool to Lake Anza ( 20 minute drive to the Berkeley hills). This is a fun open water swim,complete with a nice beach for the younger swimmers. Wednesday Aug.9. Dryland at CCC. Dress appropriately. 5:30-7:00 pm. Thursday August 10. Kellar cove open water swim 5:30-7:00 pm. Swim in the Bay,waves and colder water make these trips fun and memorable. The Pool at CCC will re open Monday August 14th for regular practices. Thank you for swimming BEAR !

BEAR SWIMMING Workout 072717

Dynamic stretching and light dryland core strengthening. 222 Warmup : 200 Swim, 200 pull or drill, 200 kick. 4 x 75 ( fast,fast,easy by 25) for time. 2 x 300 Pull long axis ( one backstroke,one freestyle). 3 x 100 IM descend 1-3. 50 scull. 150 free with UW flips. 200 free drill( shark fin). 50 Piston kick with sculling arms. 12 x 25 sprints from a Callout. 300 KDS rimo. 200 warm down.option: strength training: ( climb out and do dryland in between sets). Planks,Push-ups,seated flutter kicks,starfish,plank variations,lunges,crab walks,iron crosses. Note : Pool will be closed for next two weeks. It will re open 08/14/2017. I will be on vacation next week. The second week of August we will hold Monday's 08/07 practice at Lake Anza 6 -7:30 pm,Wednesday 08/09 5:30 - 7:00( wear running attire) at CCC, Thursday 08/10 Kellar cove in Point Richmond 5:30 - 7:00(Open Water in the SF Bay).

BEAR SWIMMING Workout 072617

Dynamic stretching and light Dryland core strengthening. Warmup: 10 x 100 ( odds free swim , evens Stroke in IM order). 10 x 100 ( descend 1-4, 5-8 and make #9 easy,#10 Fast. 10 x 100 ( free,free,free,kick),(free,free,kick 50), (free swim,kick 75) (100 kick) x 2 plus 100 Fly,and 100 breaststroke. 300 Warmdown. 3,300 yards. Well done !

BEAR SWIMMING Workout 072017. Short Course Yards

Dynamic stretching and light dryland core strengthening. 3 x 200 warmup : Swim 200 choice,Pull or Drill 200 ,Kick 200. 8 x 50 Sprint Kicks on the .50. 6 x 75 Swim kick swim IM order less free x 2. 50 Scull. 200 short axis combo drill.200 breast. 100 Butterfly for time. 4 x 100 free descend by 100. 8x 25 bursts. 8 x 25 under waters. 2 x 150 free with UW flips. 300 warm down. ALL SWIMMERS NEED TO BE USA REGISTERED. IF IT HAS BEEN LONGER THAN 2 weeks than the trial period is over.Only USA Swimming registered kids will be allowed to practice . Thank you

BEAR SWIMMING Thurs. 7/20 Long Course AM Practice

3x200 Swim,Pull,Kick. 4 x 200 Free Swim, IM Drill,free drill,IM Swim. 6 x 50 Sprint Free. 6 x 50 Sprint kick. 300 long axis pull 50 back, 50 free. 2 x 150 stroke sandwiches. 50 scull.50 Piston kick. 300 choice warm down.

POOL CLOSED Wed 071917

Pool is still closed for pump repair.This is being addressed as quickly as possible,hoping for a re opening tomorrow. Sorry for the inconvenience.

BEAR SWIMMING Open Water Practice 071817

Meet at Kellars cove Point Richmond for a one mile bay swim. Please rsvp. Juniors and Seniors can distance swim . Younger swimmers can come get in with parental supervision. The water is a nice 65 degrees and it is always fun !

PRACTICE CANCELLED Monday 07/17

Hello, I just received news that due to pump failure, the pool is closed. Sorry for the inconvenience. This will most likely cancel our long course practice tomorrow morning as well.

BEAR SWIMMING Workout 071717

We had some solid performances at this weekends Home Meet. Good Job to all the Swimmers who gave their all in the pool . We saw time improvements across the board( some drastic). Thank you to BEAR parents for volunteering your time And support to help make the meet successful. Today will be post meet reviews,and addressing any stroke and turn infractions as well as an easy day for those who swam the Meet. Dynamic stretching,light dryland core strengthening. 3 x 200 warmup. 12 x 100 IM swim/ free drill.Im drill/free swim x 3. 12 x 50 sprints from a climb out. 12 25 sprints from a climb out into a dryland excercise. 12 xx 50 kick 3 strokes 4 times. 2 x 300 free descend within each 300. 200 short axis drill. 200 warm down.

BEAR SWIMMING PRE - MEET Workout 071417

Private invitation only Long Course Practice for all Swimmers who are in this weekends meet. 5- 6 pm. Please do not be late . 50's and 100's off the blocks. This is a great way to loosen up before the Meet.

BEAR SWIMMING Workout SCY 071317

Dynamic stretching and dryland core strengthening. Warmup : 3 x 200 ( Swim, Pull, Kick). Start and Turn Clinic. Racing Start prep for all 17 registered for this weekends meet. 12 x 25 Sprints from a dive. 12 x 50 kick sprints. Racing Starts with breakouts x 12. 300 KDS rimo. 200 breaststroke drill. 100 dead arm free drill. 50 scull. More starts and Races. 200 warm down. Arrive at CCC at 7:45 am or earlier Saturday and Sunday. Parents will HAVE to work the Meet in some capacity.......Timers, Officiating,Snack bar, Marshalls. Thank you

BEAR SWIMMING LONG COURSE Practice 071317

Warmup : 12 x 50. Swim/ drill. Main set : kick 200 ( strength), drill 200, kick 4 x 50 ( strength), drill short axis 200. Repeat. 50's for time and starts. 200 warm down.

BEAR SWIMMING 071217

Dynamic stretching. 3x200 warmup 200 swim, 200 pull, 200 kick. 200 short axis drill, 200 kick long axis. 200 long axis drill, 200 short axis kick. Repeat until sprint set . 300 warm down ..

BEAR SWIMMING LONG COURSE Workout 071117

Warmup: 3x 200 Swim,Pull,Kick. 3 x 100 freestyle descend. 3x200 IM descend. 6 x 50 sprint from a dive. 200 choice drill. 4 x 50 sprint kick. 50 scull . 12 In and Outs. 200 warm down.

BEAR SWIMMING Workout 071017

Dynamic stretching and light dryland core strengthening. 321 Warmup: 300 Swim, 200 Pull, 100 Kick. Reverse 1000 IM. 4 x 100 freestyle( burst,build,easy,fast). Reverse 1000 IM Kick/Drill by 50. 6 x 50 Sprints from a dive. 300 warm down.

BEAR SWIMMING Workout 070717 " Open Water"

We will be departing Kellar Cove at 5 pm tonight for a special two mile open water bay swim. Senior swimmers 2 mile,juniors : Laps in front of the Beach in 3-4 feet of water ( with Parent Supervision). This is a great time to acclimate to the colder water and prepare for our Long Course Meet and the Kellar Cove Race in September. Please rsvp so I know how many are coming.

BEAR SWIMMING Workout 070617

Dynamic stretching and light dryland core strengthening. 321 Warmup: 300 Swim,200Pull,100Kick. 4 x 200(50 free+100 Stroke+50 stroke kick). 50 Scull. 4 x 100 freestyle ( burst,build,easy,fast). 300 Pull for technique. 6 x 50 from a diving start. 150 free with underwater flipturns. 300 KDS rimo. 50 piston kick with sculling arms. 200 warm down. See you on deck.

BEAR SWIMMING Workout 070517

Dynamic stretching and light Dryland core strengthening. 321 : 300 Swim,200 Pull,100 Kick. 12 x 75 ( Swim,Kick,Swim,Drill x 3) 1) Fly,2) Back,3)breast. 4 x 100 free ( build,burst,easy,fast). 2 x 200 pull ( one for low stroke count,one Hypoxic breathing pattern). Starts and Turns. In and outs x 12. 200 short axis drill. 300 warm down. Good Bay Swim on Independance day ! See you on deck. Long Course AM practices resume next week. 10 days until the Home Meet, let's put our best effort into preparing for this.

Pool Closed Monday July 3rd, No Long Course this week.

Hello Parents and Swimmers, The Pool is closed for Monday July 3rd and for AM practices this week. Long Course will resume next week,and PM practices are offered Wednesday and Thursday. I am offering an open water swim on Tuesday morning at 8:30 am for those interested. This is a Bay Swim departing from Kellars Beach Point Richmond. 1-2 miles,water temperature 64-65 degrees. Please RSVP ,plans could change based on conditions and participation.

BEAR SWIMMING Workout 062917

Dynamic stretching and light Dryland core strengthening. POOL CLOSED MONDAY AND TUESDAY.NO LONG COURSE PRACTICE THURSDAY AM.There are 2 Long Course practices left before the Meet. Standard 321 Warmup( 300 swim,200 pull,100 kick) Tonight's workout is based on 400's with an emphasis on proper turns( without breathing in or out of the wall), and starts. 3 x 400 ( freestyle swim,400 IM drill,400 IM swim. 50 scull. 3 x 400 ( freestyle pull,4x100 kick,400 short axis combo drill).Start and turn clinic. Blue and Gold groups are going to do a T30 at 6:15-6:45. 400 warm down.

BEAR SWIMMING Workout SCY pm 062817

Dynamic stretch and light Dryland core strengthening. Warmup: 3 x 200. Swim,Pull, Kick. Sprint day . This workout will " bookend" our Tuesday morning Long Course sprint time trials. 50 butterfly ( sprint for time). 150(kick50,drill 50, underwater 50).50 scull.50 Back for time. 200 Backstroke drill/ kick by 50. 50 Breaststroke for time. 50 scull, 200 breaststroke drill. 50 scull. 50 Free for time, 12 x 25 sprints on the .20. 2 x 200 Pull( one hundred free,100 backstroke). Dives.Dives.Starts.Starts. 300 Warmdown.

BEAR SWIMMING LONG COURSE AM WORKOUT 062717

Warmup 12 x 50 swim/kick or swim/ drill. Today is 50's day ! ( Thursday is 200's). Time Trials : for 4 X 50's , these will be broken with kick and pull sets. 50 fly for time, 100 breast drill. 50 Back sprint all out for time,200 free drill,50 breast for time,100 fly drill. 50 free sprint all out for time, 200 back drill/ kick by 50. 50 scull. 200 IM, 200 IM drill,100 dolphin on back,100 flutter kick on back. Starts and turns, In and outs,Deepwater starts,Deepwater challenges,vert kicking,over kicking x50,piston kicks w/ mid scull arms. 300 warm down.

BEAR SWIMMING WORKOUT & Team Meeting 062617

Dynamic stretching and light dryland core strengthening. Warmup 321 : 300 Swim, 200 Pull, 100 kick. Breaststroke day. 4 x 50 kick breast(#1,3 on back). 2 x 100 breast drill(different drills), 4 x 50 breaststroke swim on an interval. 4 x 100 swim free moving a fifty sprint through each round. In and outs x 6. 150 freestyle w/ underwater flips. 200 breast,100 IM. 4 x 50 ( back to breast x 25). 200 pull, 200 warm down. Team Meeting ( FOR PARENTS) 6:40- 7:00 pm. Thank you

BEAR SWIMMING Workout SCY 062217

Dynamic stretching and light Dryland core strengthening. Strength Thursday. 321 Warmup : 300 Swim, 200 Pull, 100 kick. Broken reverse 1000 IM ( Swim 10 laps,get out and do 10 push-ups,swim 10 laps and get out and do 50 seated flutter kicks,swim 10 laps and get out and do arm or leg points x 20 from a plank high position,swim 10 laps and get out and do 20 deep knee lunges). 6 x 50 kick sprints from a get out position. 2 x 200 stroke drill( one long axis,one short axis). 6 x 50 callouts.Starts x 12. 300 KDS imo,300 warm down.

BEAR SWIMMING Workout LCM A.M. 062217

3 x 200 Warmup 200 Swim, 200 Pull, 200 Kick. 4 x 250 ( IM double the stroke in order) I.e. 100 fly,50 back,50 Br,50 free. Ect in stroke order. 2 x 100 Free (#1 3 up , 6 down). (#2 4 up, 8 down). 4 x Deepwater 50's on the minute. 100 breaststroke drill,100 backstroke drill. Races/ Time trials 50's, 100's and a 400 IM. Warmdown 300 choice.

TEAM MEETING Monday , JUNE 26 6:40 -7:00

Hello , Bear would like to request Parents or guardians of their swimmers to attend a Team Meeting. The meeting will begin at 6:40 on the pool deck at the bleachers,and conclude by 7:00 or so. Please attend there are a variety of important topics that will be discussed. This is a Team building meeting, please make it a priority to attend. Bring a pen and paper or phone or tablet to take notes if needed. See you all Monday evening at 6:40 pm.

Bear Swimming Workout 062117

Dynamic stretching and light Dryland core strengthening. 12 x 50 Warmup : Swim down, kick back at least 2 strokes. Broken 400's : 100 free, 100 stroke drill, 100 Stroke kick, 100 Swim stroke. 4x go through I M order. 12x75 sprints( to be called out) . 2x 300 Pull ( one freestyle, one backstroke). 8x 25 hybrids. 150 free with ye flips, 300 warm down.

Bear Swimming Workout 062017

Tuesday AM Long Course practice was split with Time Trials and drills. I would like to thank our special guests : Nelson,Yichou, and Brian for bringing speed and great energy to our practice ! These are the practices to attend to properly prepare for our Home meet. 321 Warmup, 2 x 200 shark fin variations. Timed 50,100's and more. Kick set. 500 free for time. 2 x 200 pull variations. 300 swim drill rimo warm down.

BEAR SWIMMING WORKOUT 061917

Dynamic stretch and light Dryland core strengthening. 321 Warmup. 12 x 50 kick on the minute. 24x 50 partner in strength day. Thes will be called out( exercises and sprints). 4x200 (short axis drill, free for technique, long axis drill, IM). 4x 50 scull. 300 choice warm down.

BEAR SWIMMING Workout 061517

Hello, Those training for the Long Course Meet in July need to check and review with Coach Pat regarding this mornings Time Trials( all results will be available on deck). We still have 4 weeks of training before the meet,so these times will get faster. There are 10 Long Course practices left, 8 or less before our Home Meet. Parents: If you want to see improvements .bring your swimmers to our AM practices( these are available to all Bear Swimmers). Tonight's workout : Warmup 12 x 50 (Swim,drill or swim,kick).4X Broken 300's (75 free,50 kick,25 UW,150 stroke).3x 150 kick(flutter,dolphin,flutter x 50).2 x 150 pull set (distance per stroke,zipper)).12 x 50 Callouts sprints.12 x 25 for the blues,and Cubs. 3 x 100 IM ( fast,drill,smooth). 200 short axis drill. 200 warm down. Please sign up for the Home meet right away,do not hesitate. Bear NEEDS to assemble a small parent booster club to print T Shirts,and Caps(The Art is readily available).Pre sales ( paid in full) will prevent any financial losses. The goal is to get the whole Team outfitted before the July Meet. Parent needs are minimal around here and it is time to support your kids and give them the Team apparrel that they deserve. Thank you, See you on deck !

ONDA Meet at CCC. July 15,16. Sign up right away

The ONDA Long Course Meet at CCC is now open. Please register quickly, this meet will close fast. Enter as many events per day as possible(at least 3). Swimmers can enter NOW with estimated seed times( there is a LC to SCY conversion chart at usaswimming.com).If you are swimming the meet ,then attend as many LC morning practices as possible.Swim fast practices,with proper technique.Strive for 10 hours per week of training(7.5 swimming), 2.5 dryland.Every swimmer knows their times and events that they have been training for, feel free to contact me for any questions that you may have. Let's get as many swimmers signed up as possible,this is our big Home Meet. I highly recommend signing up for Deck Pass with Usaswimming.com ,this tracks your performance,awards you with badges and allows you th print a copy of your USA Swimming registration card. Pacific Swimming (pacswim) is our LSC . Please familiarize yourself with pre meet needs,and nutritional information from the site.Thank you

BEAR SWIMMING Workout 061417

First of all there was a good turnout for our Tuesday morning Long Course practice of 2017. Secondly, the upcoming meet (at CCC) will open really soon. Please be ready to enter online quickly. It will require your USA Swimming membership number. We will be conducting LC time trials to help with accurate seed times. Feel free to contact Coach Pat regarding events and entry times. I would like to ask the senior swimmers to commit 10 hrs per week to swim specific excercise,wether it be in or out of the pool. Wednesday PM Practice : Dynamic Stretching and light Dryland Core Strengthening. 321 Warmup: 300 Swim (choice),200 Pull( Long axis),100 Kick. 30 x 100: 10 x 100 (descend 1-4,5-8,)(#9,10 distance per stroke). 10 x 100 (75 swim,25 kick) all free. 10 x 100 ( IM,Pull,IM,Pull.ect...). Choice warm down.

BEAR SWIMMING Workout 061317. 8-9:30 am

Welcome to our first Long Course Practice of 2017. Practices will be held Tuesday's and Thursday's from 8-9:30 am. Warmup 12 x 50 Swim down/ kick or drill back combining long axis and short axis strokes. 200 shark fin freestyle drill(100 6 kick switch,100 12 kick switch). 4 x 150 swim kick swim by 50. 3 x 200 (200 free,200 IM, 200 back). #1) negative split,#2 smooth,#3) 100 swim,100 3&6 drill. 4 x 50 freestyle (#1 and #4 for time). 12 Salo In and Outs. 200 warm down. Coach Carol and I thank you for swimming Bear and strive for improvement in all strokes.Swimmers: Please make every attempt to be a teammate with integrity ,contributing to the overall success of our program by working hard throughout practice.

BEAR SWIMMING Workout 061217

Congrats to our Lone entry into this weekends meet. Seeded 43 of 91 in the 100 breast stroke . Warmup: 321 : 300 swim,200 Pull,100 kick. 4x4 is the theme for today's workout. 4x100 free ( fast,easy,fast , medium) . 4x 50 sprint kicks( to be called out). 4 x 4 25's with over kick . 4x75 swim , scull, kick. 4x200 ( long axis choice,short axis voice 2x). 300 warm down.

BEAR SWIMMING Workout 060817

Dynamic stretching and light Dryland core strengthening. 321 standard warmup. 12 x 75 ( swim, kick,kick), (swim,swim,kick),(swim,swim,swim). 600 yard kick set : 4x 50 build, 100 breast,100 dolphin,200 long axis combo. 2x200 pull (each different). 8x50 sprints. 200 warm down. Long course starts June 13th . Thank you

BEAR SWIMMING WORKOUT 060117

Quick stretch and then into our 321 warmup. (300 swim,200 pull,100 kick). 5 x 50 build to sprint( to be called out). 50 V sit scull. 5 x 75 swim,kick,kick stroke order. Five minute vert kick(. 3 min med.,2 minutes fast kick). 5 x 125 (75 stroke drill,50 stroke). 250 UW flip freestyle. 5 x 25 over kick free,or one leg up. 200 Warmdown. We will be getting out a little early for a special celebration !

BEARSWIMMING WORKOUT 053117

Dynamic stretching and light dryland core strengthening. Wednesday's set will begin with a standard 321 Warmup; 300 Swim choice, 200 Pull,100 Kick. 6 x 50 Sprints ( from the blocks),free,fly,free,Br,free,back. 50 mid scull. 8 x 50 ; fly,free,fly,back,br,free. Pull 2 x 200 ( b.c., distance per stroke). 8 x 100 : 100 sprint freestyle,100 Kick super sprint,100 breaststroke medium,100 dolphin kick on back,100 sprint freestyle,100 easy kick,50 fast/ 50 easy stroke. Short axis drills 2 x 200.warm down 200 IM easy. ANNOUNCEMENTS: Long Course starts June 11th, t/th 8-9:30 am( highly recommended). Open Water Swims: Bay and Lake Swims are going on through the Summer. MEETS : July Long Course Meet at CCC . Thank you for Swimming Bear.

BEAR SWIMMING WORKOUT 050817

Dynamic stretching and light dryland core strengthening. Warmup: 321. 300 Swim choice,200 pull, 100 kick. 2 x 400 IM ( one swim,one kick). 2 x 200 freestyle ( one swim at race pace,one drill). 2 x 50 fly ( one fast,one flutter fly). 4 x 100 stroke ( build,burst,fast,easy by 25). 6 x 50 kick on the .50. 50 scull. Races from the block. 200 choice warm down. Announcements: Meet entry has just opened for OAPD at Moraga June 10-11. Please register for this meet asap( today/tonight) This is a great tune up for our LC meet in July. Summer Long Course is almost here ! Starting June 11th we will hold long course practices Tuesday's and Thursday's 8-9:30 am. Lastly: Team Potluck at Coach Pats house this Saturday from 5-8 pm. Please rsvp for dish and directions. Open Water: There will be at least 30 Lake and Bay Swims offered from now until late September including a Moonlight Swim ! These Swims range from 1 mile to 2 plus miles. Come join in on the saltwater adventures. Go Bear.

BEAR SWIMMING 050417

Dynamic stretching and light Dryland core strengthening. Warmup 321 : 300 Swim, 200 Pull,100 kick. Today is Strength Thursday, we will do a series of race pace training and get out and do dryland in between. Blue and gold will focus on Stroke School( breast stroke) today. Warm down : 2 x 300 drill or easy swim.

BEAR SWIMMING WORKOUT 050317

Dynamic stretching and light dryland core strengthening. Warmup: 321 - 300 Swim, 200 Pull ( free& back),100 kick. 4 x 75 kick (burst, easy, sprint). 2 x 200 pull descend. 10 x 100 Callouts. 6 x 50 drills.4 x 25 kick with one leg up. 50 piston kick w/ sculling arms. 2x200 IM 1 smooth, 1 focusing on technique.Starts and Turns. 200 warm down ( breast, free). Announcements: Please remit swim dues in a prompt fashion to avoid late fees. Upcoming meets : We have a mid June LCM tune up meet in preparation for our home meet in July (15-16). Team Potluck at Coach Pats home next Saturday May 13 th. Please rsvp'd and coordinate dishes. Thank you for Swimming Bear.

BEARSWIMMING WORKOUT 050117

Dynamic stretching and light Dryland trading prior to getting in. 321 Warmup (300 swim,200 pull,100 kick. 4x4's 1) 4x 4 50's stroke descend. 4 x 100 kick ( burst, build,easy,fast).4x 100 IM rotate the sprint 25. 4x 100 free descend. 4x 100 stroke drill. 4x4x25 Callouts from a dive. 4x 25 second sprints( see how far you can go . 2x200 choice warm down( one pulling). The High School season is just about over now, it was a pleasure to see around a dozen Bear or former Bear Swimmers at various meets and TCAL.

BEAR SWIMMING AT CCC Monday 04/24/17

The College pool is open with a temporary pump ! See you on deck .

Bear at RSC today. Thurs.April 20

Bear Swimmers Will meet at Richmond Swim Center.Located at Kennedy high on cutting blvd. CCC should be operational Monday. Thanks for your patience.

BEAR SWIMMING Dryland Workout 04/19/2017

Dryland Workout today please wear running shoes and sweats. Tomorrow at RSC . CCC Pool will be closed until April 23 for pump repair.

BEAR SWIMMING WORKOUT 042017.

Thursday April 20th ( Thursday) we will meet at Richmond Swim Center (RSC),There is a swim cost of $3.00 I believe. 5:30-7:00 pm . Our Olympic sized facility should be open by 04/23/2017 (CCC). Monday's dryland was fun and challenging. It was Our version of tough cross training. We circled and wove our way through the hilly campus approaching each of the sites built in obstacles and opportunities. First was the Cardiac bark hill .....6 rounds with high knees on a slippery tan bark slope, one tumble was taken. Second was building box jumps with the goal to match ones naval. Almost completed 5 rounds. The whole course is ran from obstacle to obstacle. Thirdly we hit 6 rounds of stairs..... followed by more box jumps. The Ab station was hanging knee lifts ( we call them iron crosses because they are usually performed behind the steel bleachers), these were particularly tough utilizing the balustrades stainless steel cable for grip.We pushed on to the soft track surface where we raced,ran forwards and backwards while the Comets stretched in the center field. The course took around 1 hour,and aerobicly was similar to one of our swim workouts. Well done. Now for Wednesday's set : warm up 321. 4 x 250 bubble IM's ,100 yard rotating bubbles. 50 scull. 3 x 150 kick swim by 50 ( fly,back,breast) 50 v sit scull. 200 yard short axis drill set.shooters/ skimmers x 25 (4 rounds). Scull 50. 12 x 25 (3 free, one stroke).250 warm down (50 choice drill,100 swim,50 SLOW).All intervals maximum 10 seconds rest.senior pace :1:10 100 free base. Juniors : 1:30 100 free base. Blue/Gold : 2:00. 100 free base.

BEAR SWIMMING "Dryland Monday" 04/17/2017

Pool is closed today (for repair). We will conduct dryland training. Please wear running shoes and dress for excercise. Thank you.

Pool closed/ Pump repair Thursday 04/13/2017

The CCC Pool is closed for pump repair. It will be closed Monday 4/17 as well. We will hold dry land exercise on Monday, please bring sweats and running shoes. Sorry for the inconvenience. This is a high priority repair and will be done asap. Thank you

Pool Closed Wednesday

Pool is being repaired Thursday, hopefully the Pool will reopen then. Sorry for the inconvenience.

Pool Closed No Practice Monday April 10

Sorry, I just received notice that the Pool is closed today.

Bear Swimming Acknowledges Farida Osman as 3rd fastest in the World

Farida and her brother Ahmed would come from Egypt every summer to swim Bear. Hard work and talent have paid off for Olympic Gold Medalist Farida ! I was a Cub coach at the time, but it was easy to recognize the speed and ability which I would catch on film at Swim Meets.

BEAR SWIMMING 032817 Meet Schedule & Updates

Hello Bear Swimmers and Families. I would like to welcome everyone to another exciting year. Planned Swim Meets are : April 22-23 SRVLA ( in San Ramon) Long Course. Terrapins distance LC Meet is an option (April 29,Concord). PST at Moraga LC Meet May 20-21. Montclair at Moraga on June 4 is an option ( SCY). Last Chance JO 's June 24-25 LCM in Moraga. July MANDATORY MEET : ONDA at Contra Costa College July 15-16 Long Course Meters. September: Alcatraz Open Water, Kellars Cove Open Water. More meets are available and open for Team discussion. Please make sure all USA Swim registration forms are turned in with accompanying fees and paperwork. One week deadline on this, otherwise the swimmer will not be able to participate With the Team unfortunately. I have been very busy coaching Pinole Valley High School,therefore am not current on blogged workouts. Bear will continue to post workouts again in May. Thank you

BEAR SWIMMING / PVHS JV Workout 022717

Dynamic stretching and light dryland core strengthening. 321 Warmup :300 Swim choice,200 Pull,100 kick. 4 x 100. 50 Kick/ 50 Swim (stroke order by 100). 3 x 100 on 1:30/2:00. 4 x 100 Swim25/drill50/ swim 25 (fast,med.,fast). 12 x 25's (4 shooters,4 sprint free,4 flip,vert kick flip's). 3 x 150 Pull build. chutes and paddles and socks (15 minutes). 200 stroke warm down.

BEAR SWIMMING Workout 021617

Dynamic stretching and light dryland core strengthening. Warmup 321: 300 Swim choice, 200 Pull long axis, 100 kick. We will have a little time trials to gather information on where everyone is at. 4 x 50 , 4 x 100, 2 x 200, 400 IM ,500 free plus a variety of skill building stroke and turn work. Pool is closed Monday in observation of Presidents' Day ! No practice Monday .

PVHS JV 021017

Fun Friday. Choice warmup swim 200 yards. Today's goal is 2 k. 4 x 125 free . 6 x 50 kick 10 second rest interval. T-10 ( timed 10 minute swim), this will help determine average 100 pace. 200 Free drill (3&6, or catchup).4 x 25 dolphin kick on back. 4 x 100 IM - odds drill.100 Warmdown. Provided the T 10 yields 500 plus yards ,this workout should allow each swimmer to achieve 2k. I will continue to focus on alignment and posture ,as well as neutral spine head positioning. Next week we will introduce dryland core strengthening with an emphasis on plank variations.

BEAR SWIMMING WORKOUT 020917

Dynamic stretching and light dryland core strengthening. 321 Warmup : 300 Swim, 200 long axis pull, 100 kick. It is "200" day,all the sets will be either 200 or 200 pace swims. 2 x 200 Freestyle ( perfect split or negative split expected). 200 Breaststroke drill at 200 pace. 2x 200 IM Smooth,and correct focusing on clean turns. 200 free with UW flips. 200 breaststroke sandwich: 50 free,100 breast,50 free. Triple leg death : 30 missile bobs,2 min. Wall kick( one minute all out).2 x 50 free with an over kick or one LEG out of the water . 200 back.50 v sit scull.200 warm down. Note: A variation of this workout will be used for the High School JV Team.

BEAR SWIMMING Workout 020817

Dynamic stretching and light dryland core strengthening. 321 Warmup: 300 choice swim,200 long axis pull,100 kick. 8 x 50 sprint flutter kicks on the .50. 6 x 50 breaststroke drills( each one different). Deepwater 50's x 8. Scull 50. 1 BC 50 free.2 x 150 free with UW flipturns( of course not breathing in or out of the flags). 200 short axis drill,100 Fly.200 warm down. Many of the drills we perform will require mastering all aspects of swimming including balance,timing,feel,symmetry,and overall body awareness to fully benefit.

BEAR SWIMMING Workout 020617

Dynamic stretching and wetland core strengthening. 12 x 50 swim/ drill or swim/kick choice warmup today.3rd week back,Intensity up by 30%. I am pushing for shorter intervals and lengthening the duration of activity or distance simultaneously. We will do a series of 75's on the 1:10. Kick set : 6 x 75 odds flutter ,evens dolphin 1:25 interval. Salo "In and Outs" x 12, these will be called out. 200 long axis combo drill.100 Breaststroke.200 warm down.

BEAR SWIMMING Workout 020217

Dynamic stretching and light dryland core strengthening. Warmup: 321. 300 choice swim,200 pull,100 kick. Week 2 Training intensity up 20 %. 16 x 100's (4 x 4) 1-4 Free descend. 5-8 Kick descend. 9-12 Pull w/ breathe control ( build). 13-16 IM descend. 50 scull, 200 breaststroke drill. 100 back,200 warm down.

BEAR SWIMMING Workout 020117

Dynamic stretch and white dryland core strengthening. Standard warmer which will consist of a 3,2,1 -300 swim, 200 Paul, 100 kick. Tonight's means it will be a ladder:50 yards of sprint freestyle, one hundred yards of dolphin kick, 200 IM.300 yard reverse I am drill. 400 freestyle. 50 fly, one hundred kick on back, 50 breast, 100 free, 200 IM.8 x 75 Callouts.200 warm down.

BEAR SWIMMING 012617

Dynamic stretching and light dryland core strengthening. Warmup: 321. 300 Swim choice,200 pull,100 kick. 4 x 125 Bubble IM's. Ten minute " endless relay". 2 x 25 kick, 2 x 50 kick, 2 x 100 kick ( all build). 200 short axis drill. 4 x Hypoxic. 2 x 200 pull ( one backstroke). 200 warm down.

BEAR SWIMMING Workout 012517

Dynamic stretch and light dry land core strengthening. Warmup: 12 x 25 mixing choice swim with choice drills. Main set 3x XYZ. ROUND 1) x = 4 x 50 sprint kick . Y = 3 x 50 drills. Z = 6 x 50 sprint free. Round 2) X = 6 x 50 sprint kick . Y = 4 x 75 drills to be called out. Z = 8 x 50 Sprints in IM order. Round 3) X = 8 x 50 sprint kick. Y = 4 x 100 stroke drills. Z = 6 x 100 free (2 sets of 3 swam in descending order. 200 choice warm down.

BEAR SWIMMING Workout 012317

Welcome to Bears first Workout of 2017, and blogged workout # 594. Today's set is a type of "refresher" set, that will touch on all strokes and allow everyone to regain their "feel" for the water. USA Swimming recommends increasing work intensity by 10 percent per week when restarting after break which is a model I adhere to. We will start with Dynamic stretching and light dryland core strengthening. Warmup: 321. 300 Swim choice,200 Pull,100 Kick. Today's set "SKIDS": Swim 4 x 100 freestyle descend 1-3 ,make #4 a hybrid. 50 V Sit scull. Kick 6 x 75 build the odds with flutter, short axis choice kick medium pace on the evens.50 heads up front scull. IM : 3 x 100 ( focus on swimming one stroke smooth and fast), for example IM #1 smooth,fast fly,#2 smooth fast Backstroke,ect.. 50 piston kick with mid scull.Drill 4 x 100 Odds Long axis combo,Evens short axis combo.50 choice scull. Sprint 12 x 50 "Callouts" , these may be stroke,kick,a combination of the two or UW Missiles,ect.. 2,800 yards. Intervals will be appropriate to ability. See you on deck .

Update : Practices Start Monday January 23 rd 2017

Update : Pool is closed this week. Practices will resume on Monday Jan. 23rd,2017. Bear is looking forward to a strong year, there will be many High School Teams represented as well as Rec Teams where Bear has been a positive influence.Young people whose passion and skill for swimming fast will be exemplified to a high degree. When I visit local Pools it is a pleasure to see so many Bear Swimmers who have left their mark ( age group records,ect ). 2017 is going to be a great year for BEAR . As Head Coach I commit to providing a rich, rewarding and safe swim experience. As many of you know,my passion for swim has not diminished.I look forward to going to work...at each and every practice ! A short list of things to look forward to are : Long Course practices in the Summer,Open Water Swims at Kellar Cove & Lake Anza, Bear Bike Ride in Tilden Park,Swim Meets,Strength Days and more. See you on Deck.

BEAR SWIMMING WILL RESUME PRACTICES JAN. 18 ,2017

Happy New Year ! In 2 weeks we will resume practices starting January 18th. Bear is looking forward to a productive and exciting New Year ! This marks Coach Patrick Malaga's 11th year of working with the Team. Longer than any other Coach in Bears 35 year history. See you all on deck.