Thanksgiving Dryland Workout

Hello Bear Swimmers and Families, We will depart from the intersection of Alhambra Valley rd. x Castro Ranch rd. There is a gated trail entrance. 8 am - 10 am . We will end up in Pinole Valley. Bring water, and a snack ! please wear a mask. See you on Thursday .

BEAR SWIMMING Workout 11/26/2020

Hello Bear Swimmers and Families. Water has been scarce , so we will start Dryland training. What better way to work up an apetite than a traditional Thanksgiving workout (8am- 10:00). Meet in Pinole, rsvp w/ Coach Pat. Dates and times of Bear workouts will be discussed . As we move to Purple tier, please be safe and observe all mandated safety protocol including distancing and wellness self checks. Thank you for believing in BEAR !

BEAR SWIMMING 10/8/2020

Hello Bear Swimmers and families, Thank you for being patient. We are currently awaiting for the facility to re open.Not exactly sure of the timeline yet. Please try to stay fit with our dryland exercises and biking, running and Swimming if you have access to a pool.Looking forward to seeing everyone on deck again soon. BEAR is looking forward to a strong 2021 . Thank you, Coach Pat

BEAR SWIMMING SCEDULE UPDATE 06/11/2020

Hello Bear Swimmers and Families, as restraints ease in Contra Costa County we eagerly anticipate the re-opening of our facility. All Swimmers will need to be registered with USA Swimming ( applications online), to fulfill Covid 19 requirements. Please register now,as practices should be resuming within 2-3 weeks ( with any luck). Returning Swimmers will get priority to limited practice space. New Swimmers, can schedule a tryout. We are all anxiously awaiting , and we appreciate your dedication and commitment to BEAR.

BEAR SWIMMING Update 04/28/2020

Hello Bear Swimmers and families, as you may know ; Pools will be third phase as far as re-opening according to govt. recommendations( individual states may vary). The College is scheduled to re open late August, with that being said the Pool MAY become available. Maintain conditioning; USA Swimming,Fitter & Faster, & many others are offering free online workouts. Run, Bike, Do Dryland, Swim Open Water. Stay healthy . Looking forward to Aquatic training again soon. Thank you for Swimming Bear. Feel free to contact me if there are any questions.

BEAR SWIMMING UPDATE

Hello Bear Swimmers and Families, Thank you for staying safe . Please find information from USASWIMMING.org on Covid -19 guidelines and how this is affecting Bear Swimming. Eat right, get lots of exercise and rest. Bear is looking forward to restarting practice as soon as it is deemed safe.Thank you for your patience.

BEAR SWIMMING Practice temporarily cancelled.

Hello Bear Swimmers and families, due to the Covid 19 virus we will observe a 3-8 week break. Swim meets and JO’s have been cancelled for the next 30 days. Sorry for this inconvenience,but safety is our number one priority. Weekly updates will be provided. Thank you for Swimming Bear.

BEAR SWIMMING Workout 030520 & Announcent

Today is THE LAST practice being held from 4-5:30 pm. The NEW ADJUSTED FOR CONSTRUCTION TIME WILL BE 5:00-6:30pm. M-Thursday. Dynamic Stretching and light drylands core strengthening. Warmup 321(Swim,Pull,Kick). Today’s focus is a continuation of yesterday’s sprint set, main difference is they are going to be from a dive. 16x50’s descend 4x groups of 4 stroke. Kick set : TLD. One is 6x50 on the minute(2 are surprises). Middle distance: 3x200 ( free,back pull, choice stroke non free). 12 x 25 Sprint callouts. 300 drill down.Thank you for Swimming Bear. Monday’s practice will start at 5 pm and end at 6:30 pm M-Th.

BEAR SWIMMING Workout 030320

Hello Bear Swimmers and Families, we will start back to our regular schedule ( 5-6:30pm M-Th) starting on March 9th Monday 2020. Thank you for your patience while the College is under reconstruction.Today is Strength Tuesday and we will push ourselves to perform proper technique and execution of all dryland and wetland excercises. 16x 50, 4 x 100, 3 x200 and 12 x 25’s are some of the sets we will do today. Thank you for Swimming Bear.

BEAR SWIMMING Workout 022520

We will be welcoming the time change back to 5:00- 6:30 pm real soon ( within a week or two). Dynamic Stretching and light drylands core strengthening. Warmup 321: 300 Swim choice, 200 pull or drill,100 kick. Today is 200 Tuesday with a twist. We will incorporate one drill or one dryland component to every 200. Main set : 10 x 200 (#3,5,7 are kick based). 50 scull. 6 x 25 sprints on the 30. Choice warm down. Thank you for Swimming Bear.

BEAR SWIMMING Workout 021320

Dynamic Stretching and light drylands core Strengthening. 321 Warmup. Strength Thursday : 4 x 75 Stroke ( Fast,.Med.,Fast) freestyle with Climbouts and excercises after each 75. Pull set: 1) 50 breast pull 2) 100 back pull 3)100 Free pull. Climb out and perform Arm & Leg points from a Plank high position. 50 V sit scull. Kick Set : QLD. Flip turn clinic. 200 warm down. Thank you for Swimming Bear.

BEAR SWIMMING Workout 021220

Dynamic Stretching and light drylands core strengthening. Warmup 321 .Today is Sprint Wednesday : 3(4x50 free on descending intervals). 200 choice drill. 6 x 50 Sprint kick on the minute. 4(4x25) Breakouts into Sprint 25’s. 50 v sit scull, 50 underwater running. Dive clinic. 300 long axis pull combo.200 warm down. Thank you for Swimming Bear.

BEAR SWIMMING Workout 021120

Dynamic stretching and light drylands core strengthening. Warmup: 321 300 choice swim, 200 Pull, 100 kick. Today we focus on Breaststroke with middle distance backstroke in between. Similar to yesterday’s format, we will run through a series of drills , kicks and Swims to develop good technique. Terms like “ grow the neck”, “ride the glide”, “ankles outside of the knees” will be some of the things you may here. 3 bear glide:3 second glide. Kick into the glide,heel speed,stroke count, and underwater pull down training sequence. There will be a short dive clinic at the end. Warm down . Thank you for Swimming Bear.

BEAR SWIMMING Workout 021020

Dynamic Stretching and light Dryland core strengthening before the 321 Warmup.Today we are working on Butterfly.We will incorporate kicks, drills and Swims that are Fly related including the 5th stroke. Of course we will get some middle distance freestyle in as well as dives. Welcome back all Bear Swimmers and families.

BEARSWIMMING Workout 020520

Welcome back ! Day 3 has us in the water doing a combination of broken 150’s (Sprint 50, climb out to perform a one minute plank variation, then swim 100 stroke & repeat 4X) after the standard 321 warmup. long axis drill set. QLD. Dive clinic. Drill down. Thank you for Swimming Bear.

BEAR SWIMMING “Drylands”Workout 020420

Due to cool Pool temps we will conduct Drylands with an emphasis on core strengthening and proper posture and techniques. Please dress appropriately; Sweats,tennis shoes,bottle of water. Circuit training,Hill repeats, HIIT,stairs,box jumps,and more. Thank You for Swimming Bear .

Bear Swimming Workout 020320

Bear welcomes new and returning Swimmers Monday Feb. 3rd 2020. We will continue our modified time 4-5:30pm until Monday March 10( Due to construction/lighting issues)after that we should resume our regular time. First practice will focus on “feel for the water”,and ”Spinal alignment”. Warmup: 321 Swim,pull,kick. 4 x 50 body position drills.6 x 100 Swim/kick by 50. 6 x 75 Swim / drill/ swim. Streamlines. Missile bobs, wall ups, dolphin dives. Warm down.

BEAR SWIMMING 2020 Practice schedule

Welcome back Bear Swimmers and families. The Pool is expected to open late January, so Bear practices will resume on our adjusted schedule restarting February 3rd, 2020. 2020 promises to be an exciting year with the Olympics around the corner. Bear is actively seeking a Safesport representative ( A Parent on the Team)to monitor the high standards that are required to keep our Swimmers safe. Simple background check and non athlete USA reg. required. Please contact Coach Pat asap. There is also an opportunity for one of our Swimmers to be an Athlete representative. Looking forward to a great year! See you on deck.