BEAR SWIMMING WORKOUT & Announcement 120219

Hello Bear Swimmers and Families, we are fast approaching our Winter Break. Last practice of 2019 will be Thursday December 12th (4-5:30pm). Light refreshments will be served . Tonight’s set will be a fun distance themed set with a twist . See you on deck and Thank You for Swimming Bear.

BEAR SWIMMING Workout 110519

Welcome to our temporary new practice time : 4:00-5:30 pm. Due to construction on campus. We realize this temporary shift may be an inconvenience to some, therefore we will not be strict regarding arriving at 4. Dynamic stretching and light dryland core strengthening before the warmup 321. We will continue Distance day targeting 3800-4200 yds. 3x500 Stroke/ Drill/ kick combos. 2x 800 freestyle each with a pattern. Warm down.Thank you for Swimming BEAR.

BEAR SWIMMING WORKOUT 110419

Reminder: Due to Construction we will hold all practices at 4-5:30 pm. until our December break. Today’s set: Dynamic Stretching and light dryland core strengthening.Standard warmup 321. It is “Distance day” , 4 x 400 ( #1 IM, #2 Sw/Kick by 50.#3 IM drill.#4 Swim/hybrid by 50. 50 Scull ( V-sit). Pool Mile Challenge: 1650y freestyle event.(66 laps). Kick Set: 16x 25 on the .30.Warmdown 200. Thank you for Swimming Bear.

BEAR SWIMMING “Swim or Treat” Workout 103119

Hello Bear Swimmers and Families, tonight’s Set will center around Spooky Sets and chilling challenges.Yardage will be relatively low and we will finish at 6:30 leaving everyone time for trick or treating. Please note: due to College construction and lighting issues we will run practices from 4:00-5:30Pm all 4 days(M-Th) for the next 6 weeks( for the safety of the Swimmers). Thank you for Swimming Bear.

POOL IS OPEN 10/29/19 Workout

Dynamic stretching and light dryland core strengthening. Easy set tonight due to air quality. We will work on drills and underwaters primarily. 600y kick Set, 400y Pull Set. Some underwater challenges will also be incorporated into the set. Thank you for Swimming Bear.

POOL CLOSED/ PRACTICE CANCELLED MONDAY 10/28

Due to poor air quality the pool will be closed and there will be no practice. Thank you for Swimming Bear.

BEAR SWIMMING Workout 100119

Choice warmup, then onto strength Tuesday with a twist.We will continue to follow the 200’s pattern regularly observed on Tuesdays. Thank you for Swimming Bear.

BEAR SWIMMING Workout 092619

Dynamic stretching and light dryland core strengthening before the warmup swim 321 or 222. Sprint/Strength Challenge day. Today’s set will be a blend of dryland,sprinting and wetlands training. Targeting 2500 Yards and at least one dozen sets of exercises. TRAIL RUN : Tomorrow/Friday Sept. 27th.@ 4 pm. If you want to be a better swimmer than explore cross training with an infusion of HIIT and Hill Repeats.Impact is proven to be beneficial to bone density and composition . Guaranteed great views,wildlife,fresh air and a feeling of accomplishment upon completion of this little trip. RSVP by today. We will meet in Pinole prior to departing. Thank you for Swimming Bear.

BEAR SWIMMING Workout 092519

Choice warmup 321 or 222. 500/1000 IM athon. 50 easy. 200 Pull. 3 x 100 Kick no board,Choice Drill,Choice Swim. Races: 50’s for juniors/seniors, Blues/Cubs 25’s. 200 Warm down. Thanks for Swimming Bear.

BEAR SWIMMING Workout 092419

Standard Warmup. We will play a game of Water Polo !

BEAR SWIMMING Workout 091919

Team Stretching & explanation of today’s Main set. Warmup: 321 or 222, as long as it equals 600 and is done relatively quickly. Dives ( the 3 components of a great dive),Underwaters and breakouts. All stroke focus. Practice will run “Clinic” style. Of course there will be one challenge swim: T-10 for 10 & unders,T-15 for blues,T-20 IMa thon for Seniors.300 Drill,200 warm down. ANNOUNCEMENT: Next Friday Afternoon;Hill repeats. This is only for the serious swimmer, but not limited to our Senior group. Required:Trail running shoes( w/ aggressive tread),bottle of water( recommend 16-24oz.).We will depart from Bear Creek rd. on a private “sign in “ trail. We will then enjoy a light scenic jog to the location of our “ Hill Repeats”(affectionately called the Matterhorn). Upon completion of X number of Hill Sprints , we will jog back and the trip should be about an hour and a half with a total distance of 4.5 miles( same duration as a usual practice). Please RSVP in advance. Hill repeats are nothing new to Bear,Strawberry Canyons “ Cardiac Hill” was always the former location used during Hell Week. Hills build Strength.Strentgh helps significantly in starts and turns,as well as other areas. Thank you for Swimming Bear.

BEAR SWIMMING Workout 091819

Dynamic stretching and light dryland core strengthening before the warmup 222 or 321. Today is Strength Wednesday: 100’s on a tight interval with swim specific dryland and wetland activities in between 100’s. 4 phases: Swim,Drill,Pull,Kick,Hybrid. After the Power hour, there will be a choice warmdown.

BEAR SWIMMING Workout 091719

Meet review. Dynamic stretching and light dryland core strengthening before the 321 or 222 warmup. Today’s 200 Tuesday in conjunction with a 1000 freestyle for time. Today’s plan: 2 Fly,2 Kick,2 back Drill ,1k,2 Choice,2 Pull,2 Kick. Thank you for Swimming Bear.

BEAR SWIMMING-Meet results

Thank you for participating in this Weekends Hercules Meet. The Meet was comprised of 362 Athletes,Bear brought 4 Swimmers who placed highly in many events. Isaac and Rodrigo dropped a ton of time and each came in 2nd overall in their events.Meagan had a series of top finishes (at her first meet), Katy dropped time and swam her first 100 IM in competition ! Feel free to look up the results at pacswim.org “ Meet results “. I cannot tell you how elated I am, Bears training program is a success -results are directly related to effort/attendance and grit. A sincere “Thank You” to our Race Team,and Parent support crew. See everyone on deck Tuesday.

BEAR SWIMMING - No Practice Monday 09/16/2019

Hello Bear Swimmers and families. Great swims were had on Saturday, personal bests and respectable time drops by all. Regarding Swim Meets:for the SAFETY of our Swimmers,Bear requires 90 % attendance the 2 weeks prior to Racing. Competitive Swimming is extremely strenuous and requires that the athlete be ready for the increased load both physically and mentally. At Bear we want every Meet to be fantastic, and being prepared is a responsibility of both Swimmer and Parent. All decisions regarding Meet participation are made in the Athletes best interest. Looking forward to more great races tomorrow.Thank you for Swimming Bear.

BEAR SWIMMING Workout 091219

Dynamic stretching and light dryland core strengthening before the warmup 321 or 222. Today we will work on starts and turns as well as continue with the UW filming and review. We will perform a series of breakouts as well. NO PRACTICE ON MONDAY , Sept. 16th ( Day after Meet weekend. Please arrive at 7:45 am for warmup and meet sign in on Saturday and Sunday. Thank you for Swimming Bear.

BEAR SWIMMING Workout 091119

Dynamic stretching and light dryland core strengthening before the warmup 222 or 321. There will be a lengthy moment of silence in honor of those first responders and victims of 9/11. Hi Intensity low volume breakouts,starts,and turns will be incorporated into today’s Taper workout. Kick Set: 8 x 12.5. Break out set : 10 x . Turns x 10 minute focus. Visualization & strategy planning.Q & A . Reaction times: explanation,importance,examples. Nutrition updates,necessity of quality sleep. These are some of the topics of interest and competition that we will be addressing at today’s workout. Thank you for Swimming Bear.

BEAR SWIMMING Workout 091019

Hello Bear Swimmers and families, as you know we will be competing at the Hercules Meet this weekend. There will be a 3 day taper prior , including a dramatic drop in volume and an increase in intensity. These pre Meet workouts and taper are intended for those swimming the Meet.There is an alternative workout for our practice group. There will be NO PRACTICE ON MONDAY SEPTEMBER 16( the day after Meet weekend). We will review race details,photos,video,and splits as well as discuss overall meeting of goals/expectations on Tuesday . Speaking of meets, all swimmers MUST check in for pre and post race planning and review for EACH race. Contribution of video and or photo analysis by parents is highly recommended (starts-mid air especially)always head on or from the side, nothing from behind the blocks. Today marks the last day before taper, yesterday’s Super sprint sets were a steppingstone for us. Warmup: 321 or 222. Main set. Turn clinic.warmdown 300. See you on deck and Thank you for Swimming Bear.

BEAR SWIMMING Workout 090519

Dynamic stretching and light dryland core strengthening before the warmup swim : 222 or 321. 4 x 100 Kick Sprints on the 2:00. Juniors & Seniors 1000 IM ( you may swim 4, Drill 1,Swim 4, Drill one but only on the fly segment). Blues : 500 Free. Cubs 200 Free. 50 Scull. Deepwater 50’s and 25’s. 200 Drill. Warm down. Thank you for Swimming Bear.

BEAR SWIMMING Workout 090419

Dynamic stretching and light dryland core strengthening before the warmup 222 or 321. This is Sprint Week, today’s sets will center around 50’s for Juniors/Seniors and 25’s for Cubs and Blue group Swimmers . Sprint Kick above and below the surface. 50’s w/ climbouts, 25’s at threshold pace. Sprints from a flip, sprints from a deep water start,sprints with chutes , bands, chains, snorkels,fins,paddles,fulcrum and anything else I can think of that will be effective in building strength , speed and proper technique through body alignment. Be well rested,with fuel in the tank (eat a healthy snack 45 minutes before practice), and don’t forget water or sports drink or blend of both. We are going to push it into early next week , before those swimming the meet will get to taper. NO PRACTICE MONDAY ,SEPTEMBER 16(day after meet). Thank you for Swimming Bear.

BEAR SWIMMING Workout 090319

Dynamic stretching and light dryland core strengthening before our 321 or 222 warmup. We will be swimming 75’s and 125’s in preparation for the upcoming meet. Main set: 8 x 75 on the 1:15. Kick Set( to be announced on deck). 8 x 125 Sprints on the 2:00. Pull Set 400y. Scull 50. Drill down.Thank you for swimming Bear. We are looking forward to a great meet next weekend ( sept. 14-15). Please make sure to give copies of your meet sheet to Coach Pat at least one week prior to the event.

BEAR SWIMMING Workout #831 081919

Dynamic stretching and light dryland core strengthening. Warmup:321 or 222. Main set : 6x 100’s and 3x 200’s (Free & IM focus) interval training. 12 x 50 Sprint kicks on the minute.Choice Drill Set 300y. Fun set: 25’s from a deep water start. 300 warm down.

BEAR SWIMMING Workout 081519

Dynamic stretching and light dryland core strengthening before swimming a 321 or 222 warmup. Today’s set is Blue/Junior group led.... 50’s,100’s( 10 x 50, 8 x 100 odds race pace, evens smooth) and Sprint kicks, as well as wetland training: underwater running,kicking the board down to 13 feet and Whirlpooling,UW sit-ups,wallups,flips into sprints,silver surfer races, board flips, and more. Light yardage (2k) . Freestyle focused. Please sign up for Hercules Meet ASAP( pacSwim.org), all swimmers MUST BE USA REGISTERED or may not participate in Team activities ( parents : handle this quickly). Thank you for Swimming Bear.

BEAR SWIMMING Workout 081419

Welcome Bear Swimmers & Families. Warmup 321 or 222. Today’s focus will be Drill 75’s and Sprint 25’s. Relatively light volume and effort on this 2k day. Enjoy it, because we will be ramping up the intensity for the Next Months meet in Hercules. Please sign up ASAP at pacSwim.org. ( club code: BEAR). Short course Yards season is upon us, as is the Olympic trials and Tokyo 2020. This will be an exciting time in competitive Swimming with many records to fall. Bears have grit,and it is important to tap into that..... this has always been our signiture. We look forward to seeing everyone on deck. New Swimmer Tryouts: 1st & 3rd Mondays of each month 5:30pm. Thank you for Swimming Bear.

BEAR SWIMMING resumes practice 08/14/2019

Hello Bear Swimmers and Families, The Pool will be ready for us to resume practice on Wednesday, August 14th 2019. We look forward to seeing everyone then. Thank you for swimming Bear.

BEAR SWIMMING Workout & Announcements 072519

Hello Bear Swimmers and families, The Pool will close for the next 2 weeks ( College closes). We will return on Monday August 12th. Enjoy the down time.... Today’s set is 50/50 : 50% Hard work and Sprints, The other 50% Senior challenges, and Blues and Juniors Fun sets. Standard Warmup. Light refreshments afterwards. Meet Announcement: Swim Meet in Hercules (SCY) , Sept. 14,15 2019. This allows over a month to get prepared. Looking forward to seeing everyone after break. Thank you for Swimming BEAR.

BEAR SWIMMING Workouts 072319

Long Course Meters AM Workout: 321 or 222 Warmup. Chutes,fins,center snorkels,and drive are all that is required today. 4 x 100 Free #1) Medium w/ 3 beat kick & chute + snorkel. #2) Drill- technique focused.Snorkel only. #3) Sprint- no equipment. #4) Medium recovery w/ snorkel. 3 x 200 IM. #1) Long. #2) Drill ( L,R + double heads down,3&6,br w/ flutter,3&6 or Shark fin.) #3) Sprint for time( fly 4 down breathing pattern, back w/ overkick, Breast w/ lightening fast arms in the extension,overkick the freestyle w/ minimum breath and eyes and fingertip down.) 50 Scull.” Chains“. Diving w/ chains,recovering double chains from the 13 foot then vertical kicking 30 seconds w/ chains over head( 40lbs.),Single and double arm board pull ups x 15(3 sets of 5). Sprint 50,s and 100’s ( Callouts , Grand Prix style from a running start). 300 Warm down. This evenings practice will be a slight variation of the AM set. Pool closes on Thursday for 2 weeks. Enjoy the down time, come back rested : physically and mentally. Thank you for Swimming Bear.

BEAR SWIMMING Workout #828 072219

Hello Bear Swimmers and Parents. San Ramon hosted a great meet this weekend. We were even invited to a have a meeting of the minds with SRVA’s Olympian and Head Coach Rich Thornton ( Son of 33 year Cal legend Nort) during the races. Swapping stories and exchanging training techniques. Good times to be had by all. Today’s warmup options: 321 or 222 Swim,Pull or Drill, then kick. It is Motivation Monday so let’s get the sets done with internal grit. 12 x 50 ( 4 groups of 3 each with a different focus). Tight intervals. 6 x 50 Sprint Kick on the minute. 50 Scull. 500 for time. 50 easy. 3 x 200 “Stroke sandwiches”-50 Free, 100 Sprint Stroke,50 Free. Wallups x 18 ( 3 sets of 6). 200 IM drill,100 IM long, 50 IM for fun. 200 warm down. Today each and every swimmer will complete their USA swim reg. ( if not already done). Parents: If not already done; please bring a check for $73.00 payable to Pacific Swimming. This is s requirement that must be fulfilled to participate on the Team. Every Swimmer should have Deck Pass and be familiar with USA Swimmings nutritional recommendations. Thank you for Swimming Bear.

BEAR SWIMMING Announcements 072019

Bear is having a great weekend in San Ramon racing the last Long Course Meters race of the season. Contra Costa College is undergoing some remodeling, so entry to the pool is expected to change to the opposite side with parking access from the Tennis Court lot starting next week. Thank you for your patience during this process, please bring your swimmer pre suited, as locker rooms are going to be a bit farther from the pool. Regarding our annual break;we will observe a break while the college closes in August. Specific dates,duration and times to follow. Next week is the last week for anyone to practice who has not been USA Swimming registered at Pacswim.org( Mandatory Requirement). Club code: BEAR. CLUB NAME:Bear Swimming. Next week is our Last Week of Long Course Practice.(8:00-9:45 T,Th.,am). Thank you for Swimming Bear .

BEAR SWIMMING Workout & announcements 062419

LONG COURSE PRACTICES START TOMMOROW 8-9:45 AM Tuesdays & Thursday’s. SRVA Long Course Meet should be on your calendar. Today we are going blended dryland / wetland / Sprint sets. Please make sure that every swimmer is currently USA Swimming registered. Thank you for swimming Bear.

No LC practice this morning 062019

Sorry, the pool is not yet available for Long Course practice.

BEAR SWIMMING Workout 061819

Hello Bear Swimmers and families , It is two hundred Tuesday so we will be focusing on the IM. Swimming the individual in a series of broken patterns as well as working on fast Walls. The kick Set will also be IM based.Long Course SHOULD start Thursday morning 8-9:30 am(and resume on Tuesday and Thursday mornings). We expect confirmation of this by Wed. evening. The SRVA LC Meet is now open ( San Ramon July 20-21). If you are a senior or Junior Swimmer than sign up at Pacswim.org asap and make sure that you are current with USA Swimming registration. 50 Meter Long Course races are not recommended as your first race..... so consult with your Coach regarding entry times, events, days , ect before registering. Thank you for Swimming Bear.

Upcoming Long Course Meet

July 20,21 2019 San Ramon Vally Aquatics( In San Ramon). Look for this meet to open any day now. We should be starting our Long Course training on June 17 giving us just over one month of LC Training.Please make sure your Swimmers are currently USA registered. Thank you for swimming Bear. See you on deck !

BEAR SWIMMING Workout 050819

Strength Wednesday. Warmup- 300 Swim, 200 Pull or Drill, 100 Kick. Pyramid themed sprint sets , incorporating dryland Swimmer based core training exercises. 25 Heads up Free, climbout and perform 10 simultaneous arm/leg points on a 4 second interval. These are on a 1:30 interval. Repeat 6 times. 6 x 50 Butterfly sprints with climb outs and 30 seated flutter kicks on deck. 8 x 100 IM with climbouts and 10 burpees after each 100. Kick Set: Quadruple leg death with 6 wallups in between each round. Pull set: breaststroke Pull 25’s with fins. UW sit-ups x 40.UW running ( 6-12 steps per breath) Board flips ( practicing fast flip turns). 300 warm down. Thank you for Swimming Bear. Upcoming races : Del Valle , Berryessa Open Water 1& 2 mile races. Open now for registration at pacswim.

BEAR SWIMMING Workout 050719

Warmup: 321 - 300 Choice Swim, 200 Pull or Drill,100 Kick. 200’s Tuesday . We will swim three main 200 y based sets. Set one focuses on stroke. Set 2 focuses on Stroke Kick. Set 3 focuses on the front end of the stroke/pulling. 50 Scull in between each 1k set. UW’s and Sculling 25’s before warming down. Fins optional. Thank you for Swimming Bear.

BEAR SWIMMING Workout 050619

Dynamic stretching and light dryland core strengthening before the aquatic warmup. Choice warmup today : 321 (300 Choice Swim,200 Pull or Drill,100 Kick, or 222 - same format. Today’s theme is a Ladder capping at 1000 Yards. A breaststroke Pull Set, and a triple leg death kick set. There will be plenty of sculling and challenge 25’s toward the end. Thank you for Swimming Bear.

POOL CLOSED FOR REPAIR 4/29- 5/2

Hello Bear Swimmers and families, unfortunately there has been a pump failure causing the closure of the Pool this week. Let’s take a break from dryland and reconvene on Monday May 6. Sorry for the inconvenience. Thank you for Swimming Bear .

BEAR SWIMMING Workout 041119

We will be following up our Short Axis weekly focus with a Breast Stroke themed workout today. Standard warmup: 321 300 Choice Swim, 200 Pull or Drill,100 Kick. 4x100 Free descend.50 Scull.10 x 50 threshold kick set. 9 x 75 Breaststroke Drill Set. 3x75: 50 Drill/25 Swim short axis combo.3x75: 50 25 Drill/50 Swim 2 Kick per glide. 3x 75:Drill/Swim/Drill flutter kick breast. 50 easy. 200 Pull ( Breast down, free or back on the way back). 50 Breast with dolphin kick. 50 underwater breaststroke. 500 free( every 4th lap Choice non free). 300 warm down. Thank you for Swimming Bear . Next Week: Race starts & Turns ! Please renew USA Swimming registration ASAP if not current.

BEAR SWIMMING Practice 04012019

Yes, We will be conducting practice at the usual time during this Spring Break Week. There will be a short Team Meeting from 5:40- 5:45 where several topics will be discussed (Swimmers and Parents welcome) as we progress into the 2019 Season. We will then enjoy a great workout in Spring like weather. Thank you for Swimming Bear !

Practice Cancelled 03/26/2019

Practice is cancelled due to a HS Swim Meet. Sorry for the inconvenience.

Practice will start at 6pm TONIGHT 02/13/2019

Practice will begin at 6 pm tonight. Sorry for the inconvenience. Thank you. Swim Fast !

BEAR SWIMMING Workout 013119

Warmup: 321 300 Swim Choice, 200 Pull,100 Kick. Sprint focus today: 25’s,50’s and 75’s. Breakouts,Turns and early freestyle catch will be addressed. Kick set : TLD “ triple leg death”. 50 easy Scull. 3 x 200 Pull Set. Warm down.

BEAR SWIMMING Workout # 809 012919

Welcome back Bear Swimmers & Families to day 2 of The BEAR 2019 Swim Season. Standard Warmup: 3,2,1 : 300 Choice Swim,200 Pull, 100 Kick. Today is 200 Tuesday. We will explore variations of 200’s . Set one : 3x 200 free descend. 2x200 Drill Sandwiches 50free/100stroke Drill/50 Free.200 Kick. Set 2 : IM based : 3 x 200 Sprint one non free stroke per 200. 3 x 200 Pull: 200 BC Free,200 back,200 dps. Set 3: kick set : 2x 200 (50 Free,100 Kick no board,50 Free). UW’s, Sprint Callouts, then Warm down. Thank you for Swimming BEAR.

BEAR SWIMMING Practice 01/28/19

Welcome back ! First practice of 2019 will include beneficial drills, moderate kicking and Fun Sprints . Standard warmup : 300 Choice Swim , 200 Pull,100 Kick. 4 x 200 Stroke drills IM order. 12 x 50 kick on the 1:00. Sprint set : 4 x 75 Free descend. 6 x 50 Stroke Sprints,8 x 25 Sprint Callouts. Starts & Turns. Breaststroke focus clinic. 300 warm down . We look forward to seeing all of you on deck !

2019 Practice tentatively scheduled for Jan.28

Greetings Bear Swimmers and families,The Pool is tentatively scheduled to open January 28,2019. We apologize for the delay , but have to flex with the College schedule. Looking forward to a very exciting New Year, our Coaches are freshly tuned after the annual clinic. First Workout will be blogged a few days before we restart.Thank you for your patience.