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.