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.