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.