BEAR SWIMMING Workout 013118

Dynamic stretching and light DRYLAND core strengthening. 321 Warmup: 300 choice swim, 200 pull or drill, 100 kick. Main set: 12X (75 stroke ,fast easy fast by 25. 3 X 200 pull (200 free,200 back,200 free). 50 scull. 4 X 100 stroke kick plus 4 X 50 dolphin on back. 4 x 150 drill by stroke. 8 X 25 fun sprints. 300 Warm down. Workout # 708.

BEAR SWIMMING Workout 013018. 5:00-6:30 pm

Dynamic stretching and light Dryland core strengthening. 222 warmup. 200 choice swim,200 pull or drill.200 kick. Main set: 20 x 50 (4 groups of 5 x50's) fast,easy,dps,fast,easy by 50. Kick set: 4x100 ( med.,fast,fast,med. by 25). Scull x 100. Pull set: 2 x 200 ( one back,one free). 6 x Fun 75's ( hybrids). 300 warm down.Workout # 707.

BEARSWIMMING Workout 012918

Dynamic stretching and light Dryland core strengthening. Warmup 321 : 300 choice swim, 200 pull or drill, 100 kick. Main set : 9 x 150 free ( descend 1-3, 3 times). Kick set : 8 x 50 kick sprints(descend 1-4 ,2 times). 12 x 25 free ( best average time). 2 x 200 pull long axis. 300 kids rimo. 300 warm down.

BEAR SWIMMING Workout 012518

321 Warmup. We will continue with our 400 IM themed super kick set. 10x400 kick w/ fins.

BEAR SWIMMING Workout 012418

Dynamic Stretching and Dryland core strengthening. Warmup: 222 : 200 choice swim,200 choice pull or drill,200 kick. 50 scull. 8x racing starts and breakout specific sprint 50's. Main set is Caleb Dressel inspired. 20 x 400 IM with heads down lap 4 fly and strong finishes. This may be an extended set. There has been much discussion about nutrition and it's ability to give you the competitive edge. USA Swimming has great information online and is highly recommended to invest a little time and research. What you eat will be the fuel that propels you....... Eat like an Olympian if you want to perform at your best. Swimming science also puts up lots of great shoulder strengthening excercises,these will help alleviate or eliminate shoulder pain. Spend a few minutes each day doing basic core strengthening: plank variations and crunch variations please. Be aware of your posture: sit straight and keep your shoulders back when you can. These subtle changes WILL translate to faster swimming. Thank you for swimming Bear . 40 years and going strong ,we have had Olympians as Coaches and Swimmers.I am priveleged to be at the helm for 8 years with no plans of leaving. We are looking forward to some great swims in 2018. See you on deck.

BEAR SWIMMING Workout 012318

Dynamic stretching and light Dryland excercise. Warmup 321: 300 choice swim, 200 pull long axis or drill, 100 kick. Main set 2 X ( 2x 200 kick one flutter, one dolphin).2 x 200 Pull ( choice). 2 x 200 IM ( first fast, second smooth). 2 x 400 ( first free@ 90%, second IM drill technically perfect). 2 rounds of 6 dives and breakouts. 2 x 50 scull. 2 x 6 .25 Callouts. 300 warm down. 3k day.

BEAR SWIMMING Workout 012218

Week 2 back in the water. 12 x 50 warmup( swim,kick or swim,drill). 4X (50,100,150) Stroke order ; Sprint the 50,kick the 100,swim,drill,swim the 150). 10 second rest interval. 2 x 200 Pull (one hundred backstroke,100 freestyle). 12 x 25 Challenge sprints. 50 scull. 100 Breast sprint.50 easy. 100 butterfly sprint.50 scull.500 freestyle( long and smooth). 300 warm down.

BEAR SWIMMING Workout 011818. # 701

Dynamic stretching and light Dryland core strengthening.300 yard choice warmup. 400 IM Fist Swim. 4 x 100 ( freestyle based) 1)alternating one arm by 25. 2) odds heads up. 3)dead arm rotation drill( hide breath and take 3-4 strokes in between breath).4)3 up/ 8 down( still and straight heads up,no breath for 8 strokes,feel the speed variations). 400 Long Axis Pull (at least 100 on back). 4x 100 IM. 1) Swim (breath pattern for fly 2/1) 2) drill.3)Swim(tougher fly breathing pattern 3/1). 4) drill( different drills than before). 400 IM Kick ( Breast ; 3 down then light scull and forward lunge to 3 more kicks down).4 x 100 IM Order ( may do drill or kick sandwiches to make it easier). 400 IM Sandwich (100 free,200 IM, 100 free).4 x 100 stroke kick sandwiches.Swim,kick,kick,swim by 100 of stroke. Warm down. Thank you for swimming BEAR. I am working on the open water schedule and will have to see how many of these events allow age groupers...... but for now here is the proposed Open Water Schedule for 2018 : Spring Lake - May , Berryessa,and Del Valle - June, Santa Cruz - July, Donner - August, Kellar Cove - September.

BEAR SWIMMING Proposed meet schedule for 2018

Welcome back to Bear Swimming 2018. We are looking forward to an exciting Year of Swimming. Here is a proposed short list of meets we will strive to attend. February: Livermore Aquacowboys SCY. March : Hills @ Moraga SCY. April: Orinda Aquatics @ Moraga LCM. June: Terrapins( Last Chance JO) LCM. July: ONDA@ CCC LCM (Home Meet). August: LCM Championships. These meet options will firm up and some are qualifiers. I will update and solidify mid February. Practices resume Wednesday , January 17th. Same schedule (2018 dues are 85.00 per month and include 4 days a week of practices,as well as SUMMER AM LONG COURSE.) Please register for Deckpass at USA Swimming.org to track performance and maintain current registration. There will be several Open Water events offered as well,dates and info to follow. I hope that everyone is doing some alternate excercise during our break.Visit Faster Swimming Levels 1-6 on YouTube to motivate you into maintaining core strength and mobility. Thank you for Swimming Bear.