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 !