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 .