BEAR SWIMMING SCY WORKOUT 062818

Thank you for registering for the home meet. LC AM Swimmers can do extended dryland and strength training. The rest of us will swim short course yards. 321 Warmup : 300. choice Swim ,200 Pull,100 Kick. Triple leg death set :Piston kick, vertical kick and overkick 50’s. 2x 150 pull(one back, one free). 10 50’s on the minute. 50 Scull. 200 shirt axis combo drill. 25 uw’s . 300 warm down. NO LONG COURSE PRACTICE. NEXT WEEK.

BEAR SWIMMING Workout & Announcement 062818

Quick stretch before our standard 321 Warmup: 300 choice Swim, 200 Pull or Drill,100 Kick. 150 day : We will swim 4 x 150 ( one of each stroke),on a tight interval. 50 Scull. 2 x 300 Pull ( one back, one free). 6 x 50 Kick sprints. 4 x 100 stroke drill. 50 easy. Time Trials: 50’s,100’s and 200’s according to your meet entries. 200 warm down. NO LONG COURSE PRACTICE NEXT WEEK DUE TO THE HOLIDAY SCHEDULE. I am gathering interest on a nice dicstance bay swim on Tuesday from Keller cove. Let me know if you are interested. Thank you for Swimming Bear.

BEAR SWIMMING Workout 062618

Dynamic stretching and light dryland core strengthening. 12 x 50 Swim/Kick or Swim/drill by 50. Today’s focus: Starts and Turns including breakouts. We will improve our dives and underwater sand continue to attack the walls. 100’s and 200’s stroke. Kick sprints and Swim Sprints. Pull set : 3 x 200 ( free, back,free by 200). 50 Scull. 300 warm down. IF YOU HAVE NOT REGISTERED FIR THE HOME MEET JULY 14/15, PLEASE DO IT TODAY. ( pacswim.org). Thank you for Swimming Bear .

BEAR SWIMMING Workout 062618

Dynamic stretching and light dryland core strengthening. Two for Tuesday. After the 321 Warmup, we will swim “Mirror” sets. Pairs of 200’s,100’s and 50’s, Swim,Kick, drill and hybrid. No Long Course next week due to the 4th of July. Thank you for swimming Bear.

EAR SWIMMING Workout 062518

Dynamic stretching and light dryland core strengthening. 321 Warmup. T 30. Sprint 50’s x 20. Kick set : 6 x 100’s on the 2:00. 300 warm down .

REGISTER FOR HOME MEET NOW.

ONDA @ CCC JULY 14/15 . We have priority now, this meet will fill up fast and close early. Get in now: pacswim.org ( meets), then follow prompts. You can manually enter swimmer information by clicking on "pending" regarding registration. Feel free to contact me regarding seed times. Looking for a strong showing at this Home Meet.

BEAR SWIMMING Announcement and Workout Last Team Suit Fitting

Last chance for Team Suit fitting.Please try a suit TODAY. Orders are going out in the morning. Long Course Workout 8-9:30 am Warmup: 321 300 choice Swim, 200 meter Pull, 100 meter kick. Main set : 8 x 300’s. Stroke sandwiches,half and half drill sandwiches. Kick sandwiches with some easy and some sculling. Time trials : 100m stroke vs freestyle. 3 rounds. Warm down. We will carry this theme through for the evening swimmers and applying a strength day for the Juniors and Seniors. Thank you for swimming Bear.

All Team Suit Fitting Wednesday 062018 5:30-7:00 pm + Workout

All Team Suit Fitting . Please try on a Team suit and select shirt size.Orders are going out Thursday. Dynamic Stretching,Light Dryland core strengthening. Warmup : 12 X 50 Swim/Kick or Swim/drill. 100 Wednesday. Nothing over 100 yards today. Short and Sweet. Round 1 : 3 x 100 free descend. 25 easy. 2 x 100 IM descend. 25 easy. 100 Fly for time. Round 2 : 4 X 100 kick sprints descend. 25 scull. 3 x 100 stroke build.2 x 100 pull. 100 Breast for time. Round 3: 5 x 100 stroke sandwiches.4 x 100 pull.3 x 100 kick sprints.2 x 100 IM drill. 100 back for time. 200 warm down.

Team Suit fitting available today 061918 & Workout

Team Suit fitting can begin today. Suits will be available in all sizes to try on. Today's workout: Warmup : 321 . 200 Tuesday: we will do a series of 200's. Starting with 4 x 200 descend freestyle. 50 easy or scull. 4 x 200 stroke drill, followed by 4 x 200 stroke. We will finish up with sprint kicks and a Pull down. Thank you for swimming Bear.

LONG COURSE PRACTICE 8 - 9:30 am 061918

Hello Bears, Long Course Season is here. Less walls,stronger swimming,and lots of fun. Warmup: 321 standard warmup procedure. It is 200 Tuesday,and I will spare you guys the 400 IM's today. 3 x 200 Freestyle build speed/ descend time. 2 x 200 IM drill followed by 200 IM swim. 50 v sit scull. 100 Breast ( 50 drill/ 50 swim). 100 Back drill. 50 Back sprint. UW and BC sets. Kick set,pull set. Cool down. Thank you for swimming BEAR.

BEAR SWIMMING Workout 061818 & Announcements

Hello Bear Families. Team Caps and a Suit test kit are on their way. We will do a Team fitting on Wednesday JUNE 20,2018 @ practice. LONG COURSE PRACTICE STARTS TOMORROW MORNING AT 8 - 9:30 am ,and continues all Summer on Tuesdays and Thursday's.Please register asap for our home meet in July ( ONDA at CCC on July 14/15 ). Monday's set : Sprintathalon: 4 x 50 plus an IM 100 4 x , then swam in several vRiations including :Pull,Kick,Drill,combo,and UW. Scull set. 300 warm down. Thank you for swimming Bear.

Please register for the ONDA home meet July 14/15

The annual ONDA @ CCC home meet is open for registration. Please register asap at pacswim.org under "meets". Feel free to click on "pending registration" if your usa reg has been submitted recently. Check with your Coach for entry times. This is a great home meet and a chance to better your time in competition. Thank you. THE MEET WILL CLOSE FAST DUE TO POPULARITY.

All Team Suit fitting Wed.June 20

Plan on attending and trial fitting the new team suit. 2018 is the year that ALL Bear swimmers are outfitted. Thank you

BEAR SWIMMING Workout and Meeting results 061418

Thank you for swimming Bear. Results of the Team Meeting : 50% attendance across the board(swimmers and parents). Everyone's voices were heard and there will be mandatory meet participation and apparel package( shirt,suit,cap). USA registration has to be current with swimmers who have been on the Team for two weeks or more.Please bring a check for $73.00 made out to Pacific Swimming ( swimmer can fill out and sign form). Deck Pass at usaswimming.org will track best times and provide awards and patches for accomplishments. Nutrition: Nutrition is the final frontier for us to conquer, fast food and sugary drinks are causing inflammation in our youth,and the handheld computers make us soul less. Follow USA Swimmings Nutrition guide - Eat the Rainbow ( Kale,Spinach,Berries and other fruits and vegetables as well as lean proteins) and learn how to shop grocery stores correctly,avoiding isles,reading labels and eating fresh. If you are taking the #plantmilkchallenge make sure to get calcium from plant based milks. If you are 15 and up then we help you develop a strengthening program that will include time in our gym and increased dryland. Open Water races are few and far between,so challenge yourself to a bay or Lake race-you will not be disappointed ! Long Course Training begins next week 8 - 9:30 am JUNE 19th. Warmup: 321 300 choice swim,200 pull or drill,100 kick. Thursday's Strength set: Tonight's Strength set will include a set of sprints and land based feats of strength. Drills set,sculling,and walls and dives will also be addressed. Thank YOU for Swimming Bear.

BEAR SWIMMING Workout and TEAM MEETING 061318

Hello Parents and Swimmers. Tonight is our 2018 Annual Team Meeting from 6:30-7:00 pm ( parents please bring light refreshments for the swimmers). This is an important meeting to discuss Team Apparel,Meet participation, and Parent roles. Thank you in advance for your support. Workout: Tonight's workout will be shortened ,so that everyone can attend. If your parents are not present,then get out early and be dressed and on the bleachers at 6:30. Warmup: 321 300 Choice Swim,200 Pull or Drill, 100 Kick. Main set : 25/50/75 rotating Sprint,Sprint Kick,and drill through stroke order ( 12 x 150 total). Pull set : 3 x 200 . Scull 50. 200 warm down.

BEAR SWIMMING Workout # 742 & Announcement 061118

All Team Meeting Wednesday 06/13/2018 6/30-7:00 pm. Today’s set: Dynamic stretching and light dryland core strengthening.Warmup: 12 x 50( Swim/ Kick or swim/ drill). 500 day. 5 x 100 free descend. 50 Scull. 500 Kick for time. 50 Scull. 2 x 250 Pull long axis. 50 uw. 500 IM drill. 500 free (50 fast/50 easy). Warm down.

BEAR SWIMMING Workout 060618

Dynamic stretching and light dryland core strengthening.222 Warmup : 200 Swim, 200 drill or pull, 200 Kick. Short axis Wednesday . 4 x 50’s of breast stroke drills, followed by 2 X 50 Sprints. 4X 100 Free descend. 4X 50 drill butterfly, 2X 50 Sprint fly. 4X 50 short axis kick. 300 Pull. 25 piston kick with mid Scull arms. 6 x 25 hypoxic freestyle sprints. 300 warm down.ALL TEAM MEETING JUNE 13,2018 6:30-7pm.

BEAR SWIMMING Workout & Announcements 060518

Hello Bear Swimmers and families. Our Team Meeting is Wednesday June 13, 6:30-7:00 pm. Please plan on attending. Lake Del Valle Open Water race is still open so hurry up and register for 1.2 or 2.5 k this Sunday. Long Course training begins June 18th , 8:00-9:30am Tuesday’s and Thursday’s. These are important prsctices to prepare for Long Course Season. Note: All Swimmers must have current USA registration. Tuesday’s set: Stretching and light dryland core strengthening. Warmup: 321 300 Choice,200 Pull or Drill,100 Kick. In Water strength day( sprints,wallups,sprints,crunches,sprints,JW running, 4 x 200 stroke set, and more sprints followed by piston kick mid Scull 25’s). Choice warm down. Thank you for Swimming BEAR.

BEAR SWIMMING Workout& Team Announcement 060418

We are moving the Team Meeting to next Wed. 06/13/2018 6:30-7:00 Please attend. Tonight’s set : Dynamic stretching and light dryland core strengthening. Warmup : 12 x 50’s Swim/ Kick or Swim/Drill. Main set will be a pyramid. 25 heads up free,50 Scull, 75 Fly, 100 Free, 200 IM, 300 Kick, 400 IM drill,500 Free. 4 x 100 Pull, 300 stroke sandwich,200 breaststroke drill,100 Fly,75 back,50 breast, 25 hypoxia. 200 choice warm down .