NO PRACTICE HALLOWEEN 2018

Enjoy a safe Halloween, If you are racing this weekend then please refrain from eating too much Candy ! Meet prep w/ block starts Tomorrow- Thursday Nov. 1. Thank you for Swimming Bear .

BEAR SWIMMING Workout 102918

Warmup: 321 300 Choice Swim,200 Pull or Drill,100 Kick. Pre Meet Workout: 20 x 50 ( 4 sets of 5 descending)strokes to be called out. 16 x 25 Sprint kicks on the 30. 300 Pull.Turns:Salo in and outs (3 x 6@ different distances). Drill set: 4 x 100 stroke drill. 300 Warm down. NO PRACTICE ON WEDNESDAY- HALLOWEEN. Thank you for Swimming Bear.

BEAR SWIMMING Workout 102518

Warmup 321: 300 Choice Swim, 200 Pull or Drill, 100 Kick. Today is ”Strength Thursday “ . Today will be a Sprint based workout with a series of strength challenges in and out of the water. 20 x 25 Sprints. 12 x 50 Sprint kicks. 8 x 100 fast swims all broken with an excercise infused. 300 Warm down. NO PRACTICE ON HALLOWEEN. Thank you for Swimming Bear.

BEAR SWIMMING Workout 102318

Dynamic stretching and light dryland core strengthening. Warmup 222 : 200 Choice Swim, 200 Pull, 200 Kick. 20 x 50’s ( 4 sets of 5 descending). 2 x 300 Pull. 50 Scull. 12 x 50 sprint kick Callouts. 4 x 100 hybrids. 4 x 100 stroke.200 free to fly drill. 6 x 25 Sprints “All out”. 300 warm down. NO PRACTICE ON HALLOWEEN. Thank you for Swimming Bear.

BEAR SWIMMING Workout 101618

Dynamic stretching and light dryland. 321 Warmup. 25/50 day. We are going to sprint 25’s and 50’s on a tight interval with some breathe control.

BEAR SWIMMING Workout 101118

Warmup 321 ; 300 CHOICE Swim, 200 Pull or Drill, 100 Kick. Strength Thursday: Sprints and dryland today. Join us as we engage in great core strengthening excercises incorporated into a Sprint based workout. Good fun and challenging sets make Thursday’s a Team favorite! MEET SCHEDULE : November 3,4 Crow Canyon Sharks , San Ramon (SCY). December 8,9 : SRVA SCY Last Meet of the year. To assemble the Team list please contact me with confirmation ( require 6 minimum). ALL SWIMMERS ARE REQUIRED TO BE CURRENTLY REGISTERED WITH USA SWIMMING.Next week, NO REGISTER/ NO SWIM. Please be vigilant and renew or register ASAP. USASWIMMING.ORG . It is great to see almost everyone back in condition and Swimming fast again . Throw it all down at practice,good effort with great technique are a winning combination. Thank you for Swimming Bear .

BEAR SWIMMING Workout 101018

321 Warmup: 300 CHOICE Swim, 200 Pull,100 Kick. “POWER HOUR” Courtesy of Legendary former Coach Graeme Baldwin . Comprised of 3 sets of ten 100’s on tight intervals.First ten Freestyle,Second ten IM order,Third 10 freestyle. 50 Scull. 100 warmdown. 3700 yds. Thank you for Swimming Bear . Our Coaches are determined and committed to providing the richest swim experience in the West County. Short list of past Bear Coaches that I have worked with and have learned from: Roque Santos (Gold Medalist Olympian), Jeff Natalizio Cal Aquatics’s (2 time Olympic trials competitor)founder of Ziofit, Ian Bannister ( Cal standout), Luis Vayo ( Cal Swimmer extrordinare), Carol Nip ( PAC Masters Coach of the Year), Rick Arneson ( Drill King and Open Water Specialist), Blythe Lucero (NCAA Competitor). Cheers to them for paving the way for what is again a powerful program.

BEAR SWIMMING Workout #788 100918

Dynamic stretching and light dryland core strengthening. 222 Warmup ; 200 Choice Swim, 200 Pull or Drill, 200 Kick. 12 x 25 on the 30 Callouts. 50 Scull. 6 x 50 Sprint Callouts on the minute. 2x 200 pull. 6x 75 Sprint kicks on the 1:15. 4 x 75 Stroke builds. 50 easy. 200 short axis drill. 300 warm down.

BEAR SWIMMING Workout 100818

Warmup 321; 300 Choice Swim, 200 Pull, 100 Kick. 4 rounds of (125 Stroke,250 IM Challenge,500 Free). 6x 75 Sprint kicks, 2 x 200 Pull. 6 x 50 Sprint Callouts. Thank you for Swimming Bear .

BEAR SWIMMING Workout 10418

321 Warmup 300 Choice Swim, 200 Pull or Drill, 100 Kick. 5 x 100 Kick on the 2:00. 4 x 75 build to sprint in stroke order. 50 Scull. 500 after Pull with breath control. 3 x 100 free descend. 2 x 200 short axis drills. 400 IM. 12 x 50 Sprint Callouts. 200 warm down. Please make sure that you’re USA Swimming membership is current. Thank you for Swimming Bear .

BEAR SWIMMING Workout 100218

Dynamic stretching and light dryland core strengthening. Warmup:222 200 Swim,200 Pull or Drill,200 Kick. Main set : 4 x 300 ( #1 Build Free, #2 IM less free , #3 Breastroke 100 Swim,100 Kick,100 Drill. #4 75 flutterfly,75 hybrid bsck, 75 flutter breast, 75 fist free). 400 Pull. 50 Scull. 10 X 50’s for time. 300 warm down. Thank you for Swimming Bear .

BEAR SWIMMING Workout 100118

Warmup 331: 300 Swim,200 Pull or Drill, 100 Kick. 4 rounds of : 100,75,50,25 stroke. I will shuffle the order starting with 100 Swim, 75 Drill, 50 Kick, 25 Sprint all Fly. Next.... Backstroke, etc. 200 Fist IM, 300 Pull(100 Free, 100 back,100 Free). Endless relay with fly over starts. Warm down 300. Thank you for Swimming Bear !