BEAR SWIMMING Workout 121213

Stretching and light dryland. 321 warmup- 300 swim choice,200 pull, 100 kick. Swimmers Choice sets : Blue Group chooses kick set(maximum 500 yds), Gold Group chooses drill set (maximum 400 yards), Junior/Senior chooses main set (800 yard maximum). I choose sprint set, Hypoxic set and warm down. Last practice before 1 month holiday break. Happy Holidays to all from Bear Swimming.

BEAR SWIMMING Workout 121113

Stretching and light dryland core strengthening. Aquatic warmup: 8 x 75 Reverse IM order by 75 ( Freestyle swim, Freestyle drill,Freestyle swim) + (Breaststroke swim,Breaststroke drill,Breaststroke swim) ect.... twice. Kick Set : 6 x 150 IM order by 150 less free (50 fly kick on back,50 on left side,50 on right side)+ (50 flutter on back,50 flutter on right side,50 flutter on left side)... ect 2 x through. Main set : Freestyle pyramid- 100 free on a 1:30 base,200 free on 3:00 interval,300 free (middle 100 fist swim), 200 free on 2:50 interval,100 Free One arm(alternating arms by 25). Strength set: 4 x 50 with 5 wallups after each 50 on a 1:00 minute interval. 300 warm down.

BEAR SWIMMING Workout 120913

Light Stretching. 222 Warmup: 200 Swim, 200 pull,200 kick. 2x (75 IM - free, then 150 IM less free). 2x (75 free, then 150) 10 seconds rest in between,swam Fast. Drill Set : Dead arm freestyle drill: 4 x 25. 2 x 50 Heads up free,4 x 25 slow arm butterfly drill with flutter kick. Kick set : 4 x 100 - First lap -one leg up out of water with a single leg overkick freestyle swim, middle 50 flutter kick with sculling arms,last lap 2 arms up- flutter kick on back. Long axis freestyle drill set:(2x200) 3 stroke ,6 kick freestyle. Hypoxic set 10 x 25 on 1 minute interval. 4 x 50 sprint free with 8 pushups after each 50. 300 warm down.

BEAR SWIMMING Workout 120513

Stretching and light dryland. 321 warmup - 300 Swim choice, 200 Pull, 100 kick. Long axis drills x 4 x 100 . Bear Time trials : Pentathalon style(4 x 50 stroke + 100 IM). Cubs and Blues 25's only. 400 yard kick set: 4 x 75 stroke kick plus 100 Dolphin on back. 200 yard Hypoxic set (5,7,9,11 pattern).2 x 25 skimmers,2 x 25 heads up free, 300 warm down.

DRYLAND WEDNESDAY 120413

We will be participating in DRYLAND Wednesday today. Please dress appropriately. 1st Wed. of each month we observe this tradition.

BEAR SWIMMING Workout 12213

Stretching and light dryland. 300 swim ,4 x 100 Reverse IM's first 2 laps of each 100 are - KICK only, 3 x 100 pull -long axis (catchup on odds). 12 x 75 IM order short rest interval., 8 x 50 - Sprint Free(3 dry leaps in between each 50) . 25's for time. 4 x 50 Hypoxic swims. 200 warm down.

BEAR SWIMMING Workout 112613

Stretching and light dryland. Warmup : 322 - 300 Swim, 200 Pull,200 Kick. 6 x 75 (Swim, Kick,Swim)Fly,Back, Breast x 2 . 6 x 50 Kick sprints (20 sec. rest interval). Main set : 10 x 50 brackets TBA. 5 x 50 Freestyle sprints with 6 pushups in between.4 x 50 with 6 wallups in between,3 x 100 IM . 2 x 25 hypoxic. 1 x 25 skimmer. 200 warm down.

BEAR SWIMMING Workout 112513

Stretching and light dryland. Warmup : 25 Kick,50 drill,75 swim of each stroke in IM order ( 4 x broken 150's). Kick set : 4 x 50 descend flutter,4 x 50 descend dolphin. Main set : 200 Fly, 400 IM, 1650 free , 30 seconds rest between rounds. 300 warm down.

BEAR SWIMMING Workout 112113

Stretching,and light dryland core strengthening. 222 Warmup - 200 Swim, 200 Pull, 200 Kick. Pyramid Main set : 100 free,200 IM, 300 free(middle 100 drill),4 x 100 IM (Swim,Kick by 100's), 500 Free ( easy 100,medium 100,fast 100,medium,easy). 200 Kick on side alternate sides by 50. 4 x 25 Sprints (Hypoxic). 300 warm down.

BEAR SWIMING Workout 112013

Light Stretching. Warmup 321-300 Swim choice, 200 Pull,100 Kick . Main Set : 4 x 4 4 x 100 IM on the 2:00 minute interval, 4 x 200 Free (#2 is drill, #4 is L arm, R arm plus 50 3 stroke ,6 kick). 4 x 100 Kick - 1 st 100 underwater dolphin on back for half lap or 12 kicks. 2nd 100 Burst,build,easy,fast . 3rd 100 Flutter on back with 2 arms up. 4th 100 Dolphin on Right side for 50,Left side for 50. 4 x 50 Butterfly on the 1:00. 300 warm down.

BEAR SWIMMING Workout 111813

Stretching and light dryland . 200 warmup freestyle -long. 4 x 125 Kick on Left side for 25,Right side for 25 then on back for 25 before swimming 50 of STROKE.Kicking:dolphin or flutter , Stroke is IM order. 4 x 100 Pull freestyle ( build throughout set). 10 x 50's broken - no breathers down and sprint back after 10 seconds rest. 4 x 200 IM; 1 and 3 are swim,2 and 4 are drill. 4 x 25 sprints from the deck with 6 pushups in between. 300 warm down.

BEAR SWIMMING Workout 111413

Light Stretching. Aquatic warmup : 222 - 200 swim,200 pull,200 kick. We are going to do our monthly LQS(Long Quality Swim) Junior Seniors 30 minutes or 20 x 100. Gold,Blue and Cub groups 20,15 and 10 minutes. 300 long axis drill,300 Kick on back,200 warm down.

BEAR SWIMMING Workout 111313

Light stretching prior to workout(Static and Dynamic). Warmup : 321 (300 Swim choice ,200 Pull, 100 Kick). 4 x 125(bubble IM's) - 50 stroke,25 Back, 25 breast, 25 free-Rotate through order. 5 x 125 Kick in Stroke order(dolphin twice) -order(easy,med.,fast,easy ,fast x 25). 6 x 100 Freestyle -descending(start at 1:40 descend to 1:10). 6 x 75 Swim ;75 IM, drill,75 stroke,one arm -alternating arms by 25. 75 sculling. repeat. 12 x 25 sprints. 300 warmdown.

BEAR SWIMMING ANNOUNCEMENT 111113

Today,There is NO PRACTICE. College is closed for Veterens day.See everyone on Wednesday.Thank you

BEAR SWIMMING Workout 110713

Stretching and light dryland. 321 Warmup- 300 Swim, 200 Pull,100 kick. 11 x 50 Sprints (Alternating Free and stroke). 7 x 100 IM order by 100 yds( tight rest interval)-100 Fly,100 Back,100 Breast....ect. 13 x 25 SPRINT Kicks on the 30. 300 KDS RIMO warmdown.

BEAR SWIMMING WORKOUT 110613

Today is DRYLAND WEDNESDAY - 1st Wednesday of every month ! Dress appropriately ( running shoes,sweats/sweatshirt) and prepare to have fun . See you at the pool.

BEAR SWIMMING Workout 110413

Stretching and Light Dryland excercises including core strengthening planks. Warmup 200 swim. 400 Freestyle -50 stroke/50drill. 4 x 100 IM on the 2:00 interval. 4 x 50 free on 1:00. PART 2 : 400 IM with 90 % effort, 4 x 100 Free (100 stroke,100 kick ect ..) 4 x 50 Stroke ( IM order) 100% effort. 300 yds warm down . Swimmers who were DQ'd in an event will be asked to correctly swim their event. Event results will be available on deck. Congratulations to swimmers with new "A" times and "B" times, everyone swam well, with room for improvement ! Thank you

HILL/EBSD MEET HAS BEEN MOVED TO CHABOT , HAYWARD

Hello, Our November 3rd meet has been moved to Chabot College in hayward. Please arrive at 7:45 and bring 3 towels,warm shoes/slippers,goggles that seal. Swimmers: get lots of rest tonight and eat a light ,healthy breakfast. I am looking forward to some excellent swims and NO DQ SLIPS ! Please !!! Parking is $2.00

BEAR SWIMMING Workout 103013

Stretching and light dryland. Warmup : 321 300 swim,200 pull,100 kick. 12 x 50 on the 1:00. Pre meet - Starts and Turns. Swim or treat halloween workout. MEET IS AT CHABOT COLLEGE(HAYWARD) THIS SUNDAY. NO PRACTICE 10/31/13 Halloween . See everyone early Sunday morning 7:40 AM. Thank you

BEAR SWIMMING Workout 102813

Light stretching and dryland core strengthening. Warmup 222 - 200 swim ,200 pull,200 kick. 12 x 75 1st: 3 laps fly,2nd 2 laps fly + one back,3rd : 1 lap fly+back then breast. ect ..... 4 x 125 - 75 kick,drill,swim (IM order). 300 Kick (6 x 50 flutter). 300 Stroke drill ,Starts and turns, 300 warm down.

BEAR SWIMMING Workout 102413

Stretching and light dryland core strengthening. Warmup : 321 300 swim , 200 pull, 100 kick. 20 x 25 (4x5) Burst,build,drill,easy,fast IM order. 500 freestyle fast pace. 10 x 50 Kick -alternating flutter and dolphin. Drill set : 4 x 100 alternating short and long axis. 6 x 50 sprint free. 300 warm down.

BEAR SWIMMING Workout 102213

Stretching and light dryland. Warmup : 222 200 swim,200 pull,200 kick. 4 x 125 Bubble IM's (50 fly,25 back,25,br,25 free),(25 fly, 50 back,25 breast,25,free). ect .... Kick set : 12 x 50 sprint kick on a tight interval. Drill Set : 2 x 200 long axis drill(one 200 free,one 200 back). 2 x 200 short axis drill set. Strength set: 4 x 100 with 10 pushups after each 100. Breathe contol set (5,7,9,11) 200 free. 300 warm down. MEET WILL BE AT CHABOT NEXT SUNDAY ! Hercules' heater is down.

BEAR SWIMMING Workout 102113

Stretching and light dryland core strengthening. 500 Warmup (200 easy free ,plus 300 Kick,Drill, Swim IM. Main set : 100 free-medium pace plus 400 IM,100 free medium plus 300 IM, 100 free medium plus 200 IM, 100 free medium plus 100 IM. 300 pull freestyle. Kick set : 2 x 300 (alternating dolphin and flutter by 50). 4 x 100 Stroke : Kick 25,scull 25,drill 25, then 90 % effort on last lap- IM order. 200 warm down,.

BEAR SWIMMING Workout 101713

Stretching and light dryland and core strengthening. I will take a bit from a Bob Bowman/Michael Phelps workout today. An article in the Mens Journal of August 2004 by Joseph Hooper. Warmup (we will do our usual 321). 16 x 50 fast paced drills stroke order -Bowman adds that this quickly gets the heart rate up.Kick set : 8 x 50 variables(flutter,then dolphin by 50) Main set : Ladder frestyle - 50,100,150,200, on descending intervals(based on your 100 time ). 300 freestyle pull set breathing no more than 2 times per lap(adjusted for yards),this reinforces stroke discipline. 300 warm down. I know this is just a portion of a phelps workout, the article was discovered while I was looking for ideas for "speed secrets to freestyle".

BEAR SWIMMING Workout 101513

Stretching and light dryland ,with core strengthening. 222 warmup- 200 swim,200 pull,200 kick. Kick set : 4 x 125 (sprint,easy,sprint,medium,sprint) alternating Dolphin and Flutter by 125. Swim the meet events- twice for time. No excuses-best effort,period. Strength set : 6 x 50 free with 6 pushups or wallups after each 50. Underwater set(300 yardish) to be announced. 300 warm down.

BEAR SWIMMING Workout 101413

Stretching and dryland core strengthening plus the incorporation of plyometric training to improve starts (nfhs Coaching today -incorporating plyometric training to improve your swimmer's start") 60-80 jumps,combining simultaneous and alternating legs. 321 warmup- 300 swim,200 pull,100 kick. 6 x 100 freestyle-evens drill. 6 x 100 kick with no board-side or back only. Strength set : 12 x 50 with 5 pushups or wallups after each 50 -tight interval. 2 x 200 (one free for time,one long IM). 2 x 25 piston kick w/ sculling arms. 2 x 25 Kick on back with arms straight up out of water. 300 warm down. Recommended reading for our sprinters: Gary Halls "The Race Club"- How to flip turn part IV "the breakout",and www.Coachsci.sdsu "coaching science abstracts"- bits and pieces of case studies involving every imaginable way to swim faster. Thank you Upcoming meet on November 3rd.

BEAR SWIMMING Workout 101013 " Touretski sprint version"

Stretching and light dryland core strengthening. 300 warmup. 10 x 25 freestyle on the minute interval.10 x 100 IM on the 2:00 interval. 300 yards of drills(4 x 75 w/ 3 variations of all 4 strokes). 6 x 100 freestyle on a 2:10 interval. 200 yards of kicking(alternating flutter and dolphin by 50). 3 x 100 on a 2:10 interval. 6 x 25 from a diving start on the 2:00. 200 warm down. This is drawn from a 1998 presentation at the ASCA convention, by Australian Olympic coach Gennadi Touretski known for developing Michael Klim to the 2000 Olympics. "Preparation of Sprint Swimmers "-Swimming in Australia November-December 2003. Note : BEAR BIKE RIDE is THIS SUNDAY at 9:15 am. Hercules Meet on November 3rd.

BEAR SWIMMING Workout 100913

Stretching and light dryland core strengthening for up to 20 minutes. Aquatic Warmup : 321- 300 swim choice,200 pull,100 kick . Today will be Octobers LQS Swim (Long Quality Swim). Junior/Seniors will do a Davis mile with evens IM order. Start at 11 laps and work down to 1. Kick set : 3 x 50 sprint kick,1 x 50 overkick,2x50 on side,1 x 50 on back. Drill set : 4 x 100 stroke drill IMO. Sprint set: 12 x 25 odds free, evens fly. 300 warm down

BEAR SWIMMING Workout 100713

Stretching and light dryland core strengthening. Warmup : 222 - 200 swim , 200 pull,200 kick. 5 x ( 50 free on 1:00,75 free on 1:00,50 free on 1:00, then 25 free on 1:00). Kick set 4 x 125 - 75 Kick stroke + 50 swim of that stroke. IM order. Drill set : long axis combo drill x 200. Strength set 8 x 50 with 10 pushups after each 50. 1 st 4 IMO,2nd 4 Freestyle. 300 warmdown.

BEAR SWIMMING Workout 100313

Stretching and Light Dryland. Warmup 321 - 300 swim choice, 200 pull long axis,100 kick. 4 x 300 (100 free,100 IM,100 free)+ 100 fly,100 IM, 100 Fly) ect.... Drill set: 2 x 200 (1. 200 long axis, 1. 100 short axis). 2 x 300 Kick ( 4 x75) free, then 4 x 75 stroke kick. 6 x 50 free sprints, 12 x 25 free sprints, 300 warm down.

BEAR SWIMMING Workout 100213

Dryland Wednesday ! Run the campus,play soccer !

BEAR SWIMMING Workout 093013

Stretching and Dryland core strengthening excercises. 321 Warmup. 8 x 50 Stroke down, free on the return lap(stroke = IM order). 4 x 200 - 200 IM,200 free,200 IM drill,200 freestyle drill.4 x 75 kick alternating 75's by Dolphin and flutter. 9 x 25 freestyle: 1st is one breathe per stroke,2nd lap one breath per 2 strokes ect ...... 4 x 50 free from a deepwater start. 4 x 50 fly from the deck with 5 pushups in between(on a tight interval). 300 warm down. Note: Meet in early november, Bike ride mid - october.

BEAR SWIMMING Workout 092613

Stretching and light dryland activities. Warmup : 222 200 swim, 200 pull,200 kick. 1000 IM for seniors.400 IM for everyone else. The rest of the workout will be Freestyle based. 3 x 100 free (middle 100 fist free). 4 x 75 (heads up on middle 25). 5 x 50 (odds sprint-evens drill). 6 x 25 (get out and do 5 pushups or wallups after each 25).200 Hypoxic swim free 5,7,9,11 breathe pattern. 300 Free catchup warm down.

BEAR SWIMMING Workout 092513

Stretching and light dryland. Aquatic warmup : 222 - 200 swim choice,200 pull,200 kick. IM Wednesday- 4 x 100 Kick (burst,build,easy,fast) stroke order 100 dolphin,100 Flutter on back,100 breast,100 flutter on side. 4 x 100 IM "bookended" Reverse im + normal IM twice. 2 x 400 IM 1st one swim, second one all drill. 4 x 200 IM -first one fast, second one easy. 100 IM broken- hypoxic with 5 seconds rest allowed at each wall. 300 freestyle warm down.

BEAR SWIMMING Workout 092313

Stretching, and light dryland excercises. 321 - 300 swim,200 pull,100 kick. Those of you who received DQ slips at this weekends meet will be swimming their races with all corrections made. There will be a light workout for everyone else including Drills,Kick sets and Chutes,Chains and bands.PB ribbons will be distributed to all meet swimmers. Light refreshments will be served at the end of practice as well. Thank you

BEAR SWIMMING Workout 091913

Stretching and light dryland. Warmup 322- 300 swim choice, 200 pull free,200 kick. 500 for time freestyle. 20 x 50's off the blocks -Racing starts and perfect turns. 300 Kick 6 x 50 easy/fast,fast/easy. 200 IM . 100 IM fist swimming. 25 v sit scull,25 piston kick with sculling arms. 8 x 25 hypoxic. Racing starts and cool down 300.

BEAR SWIMMING Workout 091813

Stretching and light dryland excercises. Aquatic Warmup: 321- 300 swim,200 pull, 100 kick. Opening Swim 500 for time, 200 for Blue/Gold groups. 20 fast 50's - Coaches call the stroke.Starts and turns ( especially important for those attending the meet this weekend). 6 x 75 kick (Stroke,free,stroke).12 x 25 with a strength componant(3 wall ups or 3 pushups) in between each 25-tight 45 second interval. Hypoxic 200, 300 warm down. Individual attention will be given to swimmers needing it. Please have your own goggles for the workout. Meet is located at Dougherty Valley High School 10550 albion rd. San Ramon Be there at 7:30 am SUNDAY. I will be passing out a sign up sheet for pre -orders of BEAR Swimming T -shirts. NOTE: The meet may be opening on Thursday for the first 100 swimmers who act fast-if you are interested in swimming the meet let Coach Pat know. Thank you

BEAR SWIMMING Workout 091613

Stretching and light dryland. Warmup : 222 200 swim, 200 pull, 200 kick. 6 x 50 (working on explosive starts and efficient turns). 4 x 125 Stroke kick-no board. 4 x 100 IM's on a tight interval. 500 for time. Drill set : Long axis drills 2 x 200. Starts and Turns. 300 warm down.

BEAR SWIMMING Workout 091213

Stretching and light dryland core strengthening. Warmup: 321 - 300 swim, 200 pull,100 kick. Turn Clinic . Drill set : 8 x 50 (alternating short axis drills with long axis drills). 6 x 100 Kick (Left side,front,right side ... twice). Sprint set with a strength component; 6 x 50 free ( 2 groups of 3 neg. split each ). 3 x 100 IM (middle IM is fist swimming). 2 x 100 hypoxic free. 300 warm down . 2,700 yds.

BEAR SWIMMING Workout 091113

Stretching and light dryland core strengthening. Warmup 222: 200 swim,200 pull, 200 kick. 20 x 25 Speed work every 5th is sprint kick-no board (4 x 5 stroke order).Starts and turns. 6 x 100 swim freestyle on 1:45 interval. 4 x 150 Kick (free,stroke,free by 50). Drill set - 4 x 50 hypoxic. 300 long axis drill. 200 short axis drill. 300 warm down.

BEAR SWIMMING Workout 090913

Stretching and light dryland conditioning.321 warmup , Then we will get into our monthly LQS (Long Quality Swim) -25 minutes freestyle Junior/Seniors(looking for a mile or better), 15 minutes Blue/Gold groups(going for a half mile). Starts and turns. 4 x 100 (alternating IM and free-IM"s fast) 4 x 75 Dolphin kick (one 75 per quadrant,arms by side eyes down on side and front kicking). 2 x 100 long axis drill. 6 x 50 from a diving start.Hypoxic set 3,5,7,9. 300 warm down.

BEAR SWIMMING Workout 090513

Light Stretching and dryland. Warmup 321 : 300 swim, 200 pull, 100 kick . 100 fly for time. 20 x 50's from a dive w/ tight interval. 4x 100 stroke kick -no board. 300 kds rimo. 2 x 400 (one free, one IM) . Starts and turns. 300 hypoxic,200 warm down.

BEAR SWIMMING Workout 090413

Stretching and light dryland.Warmup 222(200 swim,200 pull,200 kick). 8 x 100 -odds stroke,evens freestyle (order:burst,build,easy,fast). 8 x 75 kick set:( Fly,Back,Breast)+ (Back,Breast,Free)+ (Breast,Free,Fly) x 2 . Drill Set : Short Axis drills 2 x 100. Long axis drills 2 x 100. Strength set.....TBA, Hypoxic set 200 yds. Fun set x 200 yds. 300 cool down. 3,100 yards.

BEAR SWIMMING Workout 082913

Stretching and light dryland. 221 warmup : 200 choice swim, 200 pull,100 kick. We are going to perform test sets/time trials in preparation for our upcoming meet on Sept. 22nd in San Ramon. Blues/Cubs : 25's, 50,s and 100's. Gold level and Junior / Seniors : 50's,100's,200's and yes the 400 IM and 500 free.We will cover as many as possible tonight and continue on Monday. Please notify Coach Pat if you are able to participate in the upcoming meet. Starts and turns,200 Warm down.

BEAR SWIMMING Workout 082813

Stretching and light dryland activities. 321 Warmup; 300 swim choice, 200 pull,100 kick. 6 x 50 kick on the 1:00, 8 x 25 kick on the 30. 8 x 50 from a diving start ( alternating free and fly). 500 freestyle . Starts and turns, Bands and chutes ..... 300 warm down.

BEAR SWIMMING Workout 082613

Light stretching and Dryland. Warmup 322: 300 Swim (choice) ,200 Pull,200 Kick. 20 x 50 - 5 0f each stroke swam in this pattern- Sprint,build,easy drill,minimum breathing,sprint.... all on a tight interval (5 to 10 seconds rest). Last 5 are best time all out sprints - IM order plus you're favorite stroke at the end. 600 kick (first 100 includes 12 underwater dolphin kicks off each wall) + 400 IM kick + 100 of "Skimmers" (dolphin kick with streamline 6 inches from bottom the WHOLE way). 400 skids-swim,kick,drill,swim reverse IM order. Strength set: 8 x 25 all out freestyle with 3 pushups on deck on the 1:30 (including in and out of pool plus pushups). Starts and turns - if time allows. 200-300 warm down. " New schedule starts us at 5:30 pm to 7:00 pm "

BEAR SWIMMING Workout 082213

Stretching and light dryland. 321 Warmup : 300 swim (choice) ,200 pull, 100 kick . 50 Fly "Over and Under": 3 fast strokes of fly(kicking included) ,then dive into 6 dolphin kicks under water(in a streamline position),pop back up into 3 more fast fly strokes.....repeat for 2 laps. 300 KDS RIMO , 4 x 75 Flutter kick (Fast,Medium,Fast).12 x 50 from a diving start (racing in pairs). 4 x 50 fly with 3 pushups after each 50-tight interval. Starts- building on yesterdays theme. 3 x 200 (free,IM,free). 200 hypoxic, 300 warm down.

BEAR SWIMMING Workout 082113

Light stretching and dryland exercises-core strengthening. Warmup : 222 : 200 swim,200 pull , 200 kick. 12 x 50 : 6 pairs of 2 every odd # is from a diving start,Odds are freestyle,evens are alternating pairs of Fly and Breast with a strength componant ( 3 wallups). 12 x 50 kick (1/2 lap easy,1/2 lap sprint). Drill set : 50 piston kick sculling arms,50 underwater . 4 x 100 free on a tight interval. 10 minutes of practicing starts-beginning with burst jumps off the blocks. 200 warm down. 2500 yds.

BEAR SWIMMING Workout 081913

Welcome back Bear swimmers and Fall rec swimmers ! Light stretching and dryland prior to getting in the water. Standard warmup : 3 2 1 ; 300 swim choice, 200 pull, 100 kick. Drill set : 4 x 150 - 1st one will be all butterfly (50yd.s right arm , left arm,2 arm,50 body dolphin-arms by side,3rd 50 2 strokes right arm,2 strokes left arm,2 strokes.)Second 150 is all Back(50 right arm,50 left arm,50 3 stroke 6 kick on side drill). Third 150 is all breast , 50 breast stroke with flutter kick,50 breast stroke with dolphin kick, 50 breaststroke 2 kick per cycle. Last 150 is free- 50 free hybrid with dolphin kick,50 fist free,50 heads up free. 4 x 50 fast flutter kick on a short interval. Confusing 500 ; 75 medium free,100 sprint free,75 easy free,100 fast fly,75 easy free,75 sprint freestyle. No stopping during this 500. 200 hypoxic-3,5,7,9, by 50 breathing pattern. 200 warm down.

BEAR RIDE July 27th ,2013

Calling all Bears - Bike ride this Sunday at 9 am. Departing from the usual spot and touring Tilden park and many of its attractions. We should arrive back between 5:30 and 7:00pm depending on route and enthusiasm. Come join the fun and experience the wildlife firsthand ! Please bring Swimsuit,Money for lunch , entry to Lake Anza,train ride ? ,ect....,a water bottle and you're bicycle(we have bikes if needed),sunscreen is recommended as well. Thanks, See you Sunday ! P.S. AFTER TONIGHT - POOL WILL BE CLOSED UNTIL AUGUST 19th. We will have some fun activities during the down time.

BEAR SWIMMING Workout 072513

Stretching and light dryland. 3,2,1 - 300 Swim, 200 pull,100 kick. 400 IM Kick . Match races, relays- 50's and 100's. Drill Set : 200 hybrid IM. Skimmers 4 x 25. 12 x 25 sprints with a strength component-either 5 wallups or 5 pushups with PROPER technique.200 warm down. NOTE : POOL WILL BE CLOSED FOR MAINTENANCE UNTIL AUG. 19th. We will hold several " Dryland activities " during this down time. Dates and Times to be announced. Thank you

BEAR SWIMMING Workout 072413

Stretching and light dryland .Warmup 2 x 200 - 200 choice,200 pull freestyle. 2 x 200 - #1) 50 free,100 kick,50 free #2)50 fly,100 dolphin kick,50 fly. 4 x 75 - 25 fly + 50 free. 2 x 1:00 Vertical kicking. 4 x 75 - 25 tarzan followed by fast free 50. 100 Dead Arm drill,breathing on opposite side. 4 x 100 - IM Drill odds,Free drill evens. 6 x 50 - #1) 25 underwater plus 25 easy,#2) 50 fly, #3) 50 scull. 200 warm down . 2400 Yards

BEAR SWIMMING Workout 072213

Stretching and light dryland. 123 warmup : 100 kick , 200 swim,300 kds rimo. 4 x 50 on the 1:oo . Main set : 4 x 200(with bookended IM's) - 200 free then 10 second rest interval, 200 reverse IM then 5 seconds rest.200 IM with 10 seconds rest afterwards,into a 200 free with the middle 100 sprint.1 x 100 Flutter kick medium pace,50 kick fast,repeat with dolphin kick,then with breaststroke kick (450 yards).200 - 3 stroke 6 kick backstroke. 200 - "hypoxic" breathing every (3,5,7,9) by 50. 50yd overkick freestyle,50 piston kick,sculling arms.200 cool down.2750 yard total.

BEAR SWIMMING Workout 071813

Strethcing and light dryland. Aquatic Warmup : 2,2,2 200 swim choice,200 Pull, 200 kick. Sprint 12 x 50 with a strength component- 3 wallups on the first 6 and 3 pushups after sprints 7 thru 12. Kick set : Social kick with fins allowed 600 yards. Drill Set: 3 stroke 6 kick Freestyle x 200,3 stroke 6 kick Backstroke for 200. IM set : 2 x 100 IM first drill,second swim. 6 x 100 Free relays/6 x 50 relays for blues and cubs. 200 Hypoxic swim - minimizing breathing(3,5,7,9 x 50 ) . 200 warm down.

BEAR SWIMMING Workout 071713

Short Stretching , Warmup 321: 300 Swim,200 Pull, 100 Kick. Main Set : LQS -Long Quality Swim (Junior/Seniors Davis mile;11 laps to 1 lap alternating free and IM order). Blues and Cubs 20 minutes and 15 minutes respectively. Super Kick set: 4 x 150 (25 fast,25 easy) choice of flutter or dolphin or combination. Drill set: 4 x 50 dead arm drill. 6 x 25 Sprint free . 200 Hypoxic set (3,5,7,9). 200 warm down. 2000-3000 plus yards depending on LQS yardage.

BEAR SWIMMING Workout 071513

Stretching and light dryland. 4 x 100 Free: Swim 25,front scull 25,swim 25 ,then streamline kick on your back for 25. Drill set : 6 x 50 Moderate pace freestyle(50 Left arm,50 right arm,and 50 with high elbow catch,fingertip down) repeat twice. Main Set : 4 x 75 free ,1 x 50 easy free,4 x 50 Kick sprints with boards, then into 2 x 200 IM's.100 easy.4 x 100 Free pull set.4 x 50 dolphin kick on back in streamline position. All intervals to be announced. 200 Hypoxic,300 warm down.

BEAR SWIMMING Workout 071113

Stretching and Light Dryland. Aquatic Warmup 3,2,1 - 300 Swim (choice),200 Pull, 100 Kick. 400 Kick : 200 on back,200 on front or side. 4 x 50 Freestyle on 1:00, 2 x 100 Freestyle 0n 2:00,1 x 400 IM tba. Drill Set : 2 x 50 Backstroke -buddy push(working on connectivity). Short Axis drill set : 4 x 50 alternating Breast and Fly drills.Strength set : 6 x 25 SPRINT FREE - odds 4 wallups,evens 4 pushups.Hypoxic set 300 (3,5,7,9,7,5)by 50. 300 warmdow. 2850 yards

BEAR SWIMMING Workout 071013

Stretching and Light Dryland. Warmup Set : 300(4 x 75 rimo), 200 Kick on side(alternating sides by 25-eyes on bottom). 200 pull Freestyle(early vertical forearm)+(fingers pointing to the bottom throughout the stroke). 4 x 50 sprint free, 4 x 100 IM,4 x 150 Kick :odds flutter,evens dolphin(on side or back-no board). 4 x 200 (kdsk order x 50 (IM stroke order). 4 x 50 overkick free(huge kick !!),4 x 25 Sharkfin -6 kick switch freestyle drill. 200 Hypoxic(5,7,9,11). two minutes vertical kicking(30 seconds easy,30 seconds hard). 200 warm down.

BEAR SWIMMING Workout 070813

Stretching and light dryland. Blue/gold workout: 321-300 swim choice,200 pull,100 kick. 300 KDS RIMO.16 x 25's freestyle.100 quadrant kick.Deepwater 25's . Piston kick with sculling arms.Tarzan freestyle, Warm down.

BEAR SWIMMING Workout 062713

Stretching, Light dryland core strengthening. 321- 300 Swim, 200 Pull,100 kick. 100 backstroke with one arm out front sculling,100 free 6 kick switch shark fin drill. 200 IM Fist swimming. 3 x( 100 free,100 IM, 50 Kick on back). Hypoxic set : 300 free (breathing at 5,7,9,11). Strength set : 6 x 25 with 4 wallups after each 25. 4 timed 50's.300 warm down. 2800 yards Nice little turnout at this mornings Long Course practice ! See you on deck.

BEAR SWIMMING Workout 062613

Stretching and light core work. Aquatic warmup 222: 2oo swim,200 pull, 200 kick. 4 x 100 drill IMO. 16 x 50 -4(Burst,build,easy,fast). 200 IM,150 free,100 Kick on side,50 underwater running on bottom. 25 v sit scull, 25 scull on front. Strength set: 4 x 50 with 5 push ups in between.50 breaststroke with dolphin kick,200 hypoxic(3,5,7,9). 200 warm down.

BEAR SWIMMING Workout 062413

Warmup : 3,2,1 : 300 Swim choice - long,200 Pull,100 Kick. Main set- Pyramid 100 Freestyle,200 IM,300 free(sprint every 4th lap),400 Individual Medley. 2:00 minute rest at top of pyramid.400 IM kick,300 Freestyle long axis drill(3 stroke ,6 kick).200 IM drill. 100 free (heads up). 200 Kick alternating sides by 25. 300 Warm down. 2800 yards

BEAR SWIMMING Workout 062013

Light Stretch today. Warmup: 300 Swim long and easy. Kick Set : 12 x 50 kick -Alternating Dolphin and Flutter- on tight intervals to be announced. Sprint Set : 6 x 50 Freestyle on the 45 to 1:00 depending on group. Strength Set : 6 x 50 (Back,Breast,Free x2)with 3 wallups after each 50. Distance Set : 400 free (check stroke count at beginning and end), 400 IM (drill optional as needed).Drill Set : 2 x 100 -3 stroke ,6 kick (one 100 Back,one 100 Free).Cool down 300 choice. 2500 yds.

Long Course Practice Tommorow

Long course practice 9 to 10:00 Thursday AM. Late start because I have an 8 am dentist appt. Sorry. See you in the AM.

BEAR SWIMMING Workout 061913

Warmup : 300 long- 100 free plus 50 Kick(no board) twice. 4 x 50 Pull set : at least one 50 is on back.Main Set : 12 x 50 freestyle : 4 x 3 (descend 1 thru 3)Timed. 4 x 50 kick - variables.Short Axis drill set : 4 x 50. 10 x 25 with 3 pushups in between each 25. 4 x 25 sculling -#1 on front arms in front,#2 on back arms by side,#3 V-sit scull,#4 piston kick with sculling arms.4 x 100 IM on a tight interval. Hypoxic pull set 200 free(5,7,9,11 pattern). 200 warm down . 2650 yards Note to swimmers : Please be courteous to new swimmers and circle swim with no less than 5 second intervals between pushoffs ! Thank you and I look forward to seeing you at the Pool.

BEAR SWIMMING Workout 061713

Warmup : 3,2,1 300 Swim, 200 Pull, 100 Kick 4 x ( 3 x 100 freestyle descend 1-3 then 75 stroke kick(first 75 fly,2nd back,3rd breast),125 long axis drill) 3 x 200 IM , 400 Kick - no board. 150 free with underwater flips, 200 hypoxic,300 warm down.

BEAR SWIMMING Workout 061313

Stretching,core strengthening through dryland excercises. Aquatic Warmup: 222 - two hundred swim,200 pull, 200 kick. 20 x 50 ( 4 sets of 5 x 50 -descend 1 thru 3 then 1 50 easy,one fifty fast)done in IM order:first 5 Butterfly,second 5 Backstroke. 300 KDS RIMO. 300 Kick with fins. 200 Hypoxic,300 warmdown. 2700 yards Welcome back Diego and Natalie ! Nice to see full groups in the water.

BEAR SWIMMING Workout 061213

Team Stretching, Light Dryland and Core Strengthening. Aquatic Warmup : 3,2,1 -300 swim,200 pull,100 kick. 6 x 75 (free , stroke,free) on a tight interval.4 x 100 IM descend 1-3 and hold fast for the 4th. 2 x 200 (one free,one back) work on maximum underwater on backstroke and no breathing going in and out of walls on freestyle. 1 x 400 IM for time (all out).2 x 100 long axis drills(3 stroke ,6 kick). 300 hypoxic (5,7,9,11). 400 Kick ,300 warm down.

BEAR SWIMMING Workout 061013

Stretching,Light dryland and Core strengthening. Warm up : 200 swim choice. 4 x 125 Bubble IMs sprint the double stroke. 50 fly sprint,25 back,25,br,25 free. 6 x 100 on the 1:45- descend 1-3 twice. 400 Kick IMO. 2 x 50 underwater skimmers(dolphin kick in streamline position skimming bottom of pool). 2 x 100 Long axis drills 3 stroke ,6 kick (one hundred Free,100 backstroke). 6 kick switch backstroke drill by 100. 6 x 50 free . 300 warm down .

BEAR SWIMMING Workout 060613

Stretching,light core work today. Aquatic warmup : 222- 200 Swim, 200 pull, 200 kick. LQS (Long Quality Swim) for Junior /Seniors 1 Mile for time(72 Laps). Cubs 1/4 mile, Blues 1/2 mile, Gold group 3/4 mile. Kick set: 4 x 50 underwater kick-IMO . Balance drill backstroke for all 100 Back(with cup on forehead). 2 x 100 Dead arm drill,2 x 100 3stroke ,6 kick back drill. 300 Hypoxic tba. 200 warm down

BEAR SWIMMING Workout 060513

Complete Stretch session,Core strengthening. DRYLAND WEDNESDAY ! We will run the Campus-please dress appropriately and have proper fitting running shoes. Junior / Seniors 3 laps , Cub and Blue/Gold groups 2 laps. We will then play a "dry" sport for the remainder of the time. It is "National Running Day" !

BEAR SWIMMING Workout 06313

Stretching and light dryland core strengthening. Warmup 300 KDS rimo.4 x 50 IMO ,6 x 100 free, 4 x 200 IM,Free,Short axis drill,Backstroke rotation drill. 300 Hypoxic, 50 Tarzan freestyle,300 warm down.Intervals to be announced at practice. Note: DRYLAND WEDNESDAY THIS WEEK- PLEASE BE PREPARED WITH RUNNING SHOES. Thank you

BEAR SWIMMING Workout 053013

Stretching,light dryland. Aquatic Warmup 222 - 200 swim ,200 pull,200 kick. 4 x 50 free(sprint), 6 x 100 IM(pace work),8 x 50 stroke IM order(sprint),2 x 100 short axis drill(perfect technique). 6 x 25 Free (all out) with 3 dry leaps after each 25. 2 sets of 6 wallups.2 minutes of vert kick then,300 Warm down.

BEAR SWIMMING Workout 052913

Stretching, Light Dryland and Core Strengthening. 3,2,1 Warmup : 300 swim choice (long) ,200 pull,100 kick . 4 x 75 -50 drill,25 swim all in IM order. 2 sets of 4 x 125- 1st set all IM order,2nd set Freestyle: start with - 50 fly sprint + back,breast ,free, then into 25 fly, 50 back sprint,then breast,free...... ect. Free set -just rotate sprint 50 through the order. Kick Set : 500 ( varying speed with the burst,build,easy,fast pattern 5 times through). Sprint Set : 10 x 50 Freestyle from blocks on tight interval - 3 wallups or 3 pushups after each sprint. 300 Hypoxic set (5,7,9,11) breathing pattern for first 200,underwater "skimmers" for last 4 laps. 200 warm down

BEAR SWIMMING Workout 052313

Light Stretching, Then into a 200 "long" free warmup.We are going back to basics with some drills.....4 x 150 to be exact(each 150 all stroke with 3 drill variations) IM order 150 Butterfly,150 Back ,ect...Kick set : 400 -100 10 kick underwater off walls(flutter or dolphin on back),2nd 100 flutter on back,(last 50 with one arm up vertically).3rd 100 Breastroke kick 1st and last 25 Heels to hands. 4th 100 Flutter on side 50 on each side.Main Set : 8 x 100 All Free 2 groups of 4 (descending within each group). Hypoxic set : TBA 200 yards. 300 Warm down.

BEAR SWIMMING Workout 052213

Light Stretching, 3,2,1 Warmup -300 swim choice,200 Pull,100 kick. 8 x 125 - 100 free +25 fly,100free plus 25 Back,....... ect,twice through order. 4 x 200 First 200 IM,Second long axis drill free ,3rd 200 Kick on back,4th 200 free for time. 1 x 300 pull, 4 x 50 sprint from the deck or block-all free. 300 Short ax8is drill,300 warm down.

BEAR SWIMMING Workout 052013

Stretching,Dryland,Core strengthening . Warm up : 3,2,2 - 300 Swim , 200 pull , 200 Kick Drill set : 2 x 50 dead arm drill (breathing on opposite side of stroke arm). Sprint Set : 10 x 50 - 5 x freestyle(descend 1-2 seconds per 50) 5 x Butterfly(maintain fast pace). Fun set : 2 x 25 Skimmers( dolphin kick in a streamline close to the bottom). Fun set continued : 6 x 75 IM order(rotating through). Burst,Build,medium. Main set: 8 x 100 (alternating free,IM for 1st 4) , Last 4 IM order...100 Fly,100 back ..... Hypoxic set: Breath control 200 -breathing pattern 5,7,9,11 by 50. Strength set: 6 x 25 climb out after each 25 and do 6 pushups,or 6 dips/wallups,or 3 dry leaps Warm down 300 choice... TEAM MOVIE NIGHT - FRIDAY @ 7:30 Light Potluck , Parents too !

BEAR SWIMMING Workout 051613

Stretching,Light dryland ,med ball,bands. Aquatic Warmup : 3,2,1 300 swim choice,200 Kick,100 pull. 4 x 4 - 4 x 100 freestyle(#1 for time,#2 underwater flipturns,#3 sprint flag to flag,#4 (4 strokes head up- 4 strokes head down),4 x 75 IM (less free) middle lap srint-1st and last medium. 4 x 25Freestyle with 5 second rest interval.4 x 100 Kick- quadrant kicking 1st 100 ,Breastroke kick with sculling arms on #2,Dolphin on back for #3,and # 4 is 25 piston kick,25 underwater running,25 overkick,last 25 choice kick.4 Wall ups to 90 degree arm position or better. Hypoxic set : 200 free breathing pattern-5,7,9,11 by 50's. 6 x Deepwater 50,s - freestyle ,working the walls.200 short axis drill. 300 warm down . 2,400 yards Bear welcomes New and returning swimmers !! Great to have you.

BEAR SWIMMING Workout 051513

Stretching, light dryland and core strengthening. Aquatic warmup: 4 x 75 - Reverse IM order :Drill, Kick, Swim. 2 x 100 Kick (First Lap maximum underwater dolphin,second lap Dolphin on right side,3rd lap dolphin on left side,4th lap Breaststroke.) 2 x 100 free on 1:45,2 x 200 IM on 10 seconds rest,1 x 300 free (100 med swim,100 3 stroke ,6 kick drill,100 max effort). 400 IM -maintaining a low stroke count !!. 200 Dolphin kick on back,100 underwater. 10 x 50 sprints to be called out, 200 warm down. ****************** Movie Night - Friday May 24th 7:30-10:00 pm - potluck style **********************

BEAR SWIMMING Workout 051313

Stretching,Light dryland,Stroke facts. Warmup : 200 freestyle-long or catch up. 12 x 50 : IM order 5 second rest interval (Drill fly,Kick dolphin on back,Swim Fly),(Drill Back,Kick on back,Swim Backstroke),(Drill Breast,Kick Breast,Swim Breaststroke),(Drill free, flutter kick on back,Swim Freestyle). 12 - 75's on 10 second rest interval : 3 fly,2 fly with one back,1 fly with 2 backstroke. Then rotate to Backstroke- 3 back , 2 backstroke with 1 Breastroke,1 Backstroke with 2 Breastroke....... ect. 500 Kick for time. Balance drills- 2 x 50 backstroke balancing cup of water on head.2 x 50 dead arm drill breathing on opposite side only. 2 x 50 Sargeant drill backstroke, 1 x 50 - 6 kick switch drill on back. 3 sets of 5 wallups, One arm board pull ups 2 sets of 4 with each arm. 200 warm down. Welcome New and returning swimmers !!!!!

BEAR SWIMMING Workout 050913

Stretching, Swim facts q&a , Dryland with an emphasis on core strengthening. Aquatic warmup : 3,2,2 300 Swim choice, 200 pull,200 kick. Sprint set with an added component: 4 x 50 free with 10 pushups after each sprint.4 x 50 Butterfly with 3 wall ups after each sprint. 4 x 50 Back with 3 dry leaps of faith after each sprint. 600 yard kick set(150 of each stroke - kick). Hypoxic set :200 yards, breathing pattern 5,7,9,11 strokes by 50 yds. 6 x 75 burst, build, sprint. 4 x 4 one arm board pull ups.2:00 Vertical kick with arms straight up . 200 warm down.

BEAR SWIMMING Workout 050813

Stretching and light dryland. Planks,squats,crunches and other core strengthening excecises. Aquatic Warmup : 200 non free. Main set : Part 2 of our May LQS . 6012 strokes(approximately 300 laps for Junior /Seniors,Approximately 200 laps for Gold group ! 600 kick,400 drill -100 each stroke,300 warm down.

BEAR SWIMMING Workout 050613 Part 1

Stretching,Light dryland excercises. Aquatic Warmup 150 choice(non -free).Main set: LQS Swim-6,012 strokes to celebrate over 6,000 views of our Bear Swim blog ! This endurance swim will be approximately 300 Laps for the Junior / Seniors and approximately 200 Laps by the Blue/Gold group. This effort will take 2 practices to complete ! As many of you already know we do a Long Quality Swim once a month, it allows me to monitor improvement in endurance and stamina. Thank you

BEAR SWIMMING Workout 050213

Stretching,Light dryland training and core strengthening. Warmup : 12 x 25 Variables- Reverse IM order 4 groups of 3 .#1 build,#2 burst,#3 sprint. Kick set 600 Free alternating 50 fast, 50 easy-if using fins add 200 yards. MAIN SET : 10 x 100 on the 2:00 interval. Gold group : 10 x 100 on the 2:30 . Short Axis drill set 200 yards. 300 warm down

BEAR SWIMMING Workout 050113 "Dryland Wednesday"

Stretching and core strengthening, Stationary bike. We will start off with a run and progress into a game of Ultimate frisbee .Pool time will be available at end of practice. Looking forward to a fun workout !

BEAR SWIMMING Workout 042913

Stretching and light dryland. 222 warmup - 200 swim,200kick,200 pull. 2 x 300 Freestyle broken into 75's ( medium,med. fast,fast). 3 x 200 Kick (50 easy,50 build,50 dolphin and 50 breast). 200 long axis drill set (free or back).6 x 100 Butterfly alternating drill ,stroke by 100. 50 scull,50 breath control. 25 piston kick with sculling arms.2:00 vert kick both arms straight up out of water. 300 warm down. Good job everyone on the rigorous bike ride !!

BEAR SWIMMING Workout 042513

Stretching,Cords,Dryland..... Aquatic warmup : 3,2,1 - 300 swim,200 pull,100 kick. IM Ladder 100,200,400 on 10 sec rest interval. Freestyle descending ladder 400 free, 200 free, 100 free all on 15 seconds rest. Slingshot races: Outer lanes go first...... Middle lane/lanes try to catch and beat them.10 Slingshot 50's to be announced. 600 Kick (4 x 150 of each stroke). 200 drill -Popov rollover drill. 300 warm down.

BEAR SWIMMING Workout 042413

Team stretching, Meet discussion,light dryland. Aquatic Warmup 4 x 100 -Swim ,Kick,Drill,Swim Freestyle. Kick Set : We are going big today ...... Sprints,Bursts and Builds in a series of 100 Kicks( amount and interval to be disclosed at practice). Relay set : Staggered start -Blue group first off the blocks . Freestyle relays ;to be announced ..... Main Set : 8 x 50 Butterfly with 3 dry leaps in between each 50,followed by 6 x 50 Butterfly-plus 3 dry leaps. Drill set : Short Axis- To be announced(distance and stroke). BC set/ Hypoxic : 200 (5,7,9,11, x 50's). 2 x 150 w/ underwater flips, 1 x 200 3 stroke ,6 kick backstroke,2:00 of vertical kicking then 300 warm down. Bear Bike ride this Sunday at 9 am.

BEAR SWIMMING Workout 042213

Stretching,Light dryland and core work,bands,med balls,balance work as well . Long Course Meet review prior to getting in water. Setting personal goals,discussing how practices are preparing us for competition. Today will be a "Monday funday" with an emphasis on utilizing differant training aids and friendly competition. Chutes,Fins,swim socks,paddles,monofin,tug of war bands are all welcome. We will swim a series of drills using specific apparatus. There will be a lengthy kick set but fins are allowed (5 x 150)middle 50 sprint. There will be light refreshments available after pracice. Bear Bike ride will be April 28th ,departing from the Alvarado gate at 9 am Sunday morning .Please pack a suit and bring sunscreen, a bottle of water and some spending money for lunch and Park access. If we are providing the bike and helmet please let Coach Pat know by Friday evening. Thank you

TERAPIN LONG COURSE MEET April 21 st 2013

The Concord Community Pool is located at 3501 Cowell rd. Concord Ca 94518. Please arrive at 7:45 with a well rested swimmer and light,healthy snacks,sunscreen and Team attire. We are here to support our swimmers and have a great time.Remember that our kids can tell if we are nervous,stresssed or happy. Positivity and Teamwork will help elevate each swimmer to his or her peak performance. Meets aren't for Coaching-this is a time for our swimmers to exhibit skills and techniques learned at practice. Looking forward to another awesome meet ! Go Bears !!

BEAR SWIMMING Workout 041813

Stretching and light dryland. 3 x 2 warmup : 300 swim,200 pull,200 kick with fins. 5 x 100 freestyle descending 1-5. 600 kick with fins(all long axis).Starts and Turns x 12. 4 x 50 with chuteLong axis strokes maximum effort. 2 x 50 KICK with swim socks: flutter kick. 300 warm down. MEET ON SUNDAY in Concord ,please arrive by 7:45.

BEAR SWIMMING Workout 041713

Stretching, Heavy Dryland, Core strengthening. Aquatic Warmup : 3,2,1 - 300 swim, 200 pull,100 kick. MEET Preparation - Starts and Turns,into 12 x 50's race pace. 500 Kick tba. 400 ksds x 100 in IM order. 200 Hypoxic, Starts and turns into 6 x 25's.300 warm down.

BEAR SWIMMING Workout 041513

Stretching and dryland. 300 swim warmup. 13 x 50's descend 1-6, then 7 through 13(tight intervals of 5 seconds). In observation of the Boston tragedy today (26 laps for the 26 miles of the Boston Marathon). 650 Kick (1 lap sprint ,1 lap medium pace) Fins and boards allowed for 350,other 300 with swim socks. Pull 200 free. 1 x 200 IM for time. 300 KDS - RIMO , 300 warm down

BEAR SWIMMING Workout 041113

Stretching and light dryland. Swim 300,pull 200, kick 200 IM order by 50 on back. 12 x 100 ( 3 sets of 4-descending 1-4). Shark fin freestyle drill with 6 kick x 200, 1 x 400 IM. 1 x 200 Free breathe control. 400 Kick long axis on side by 50's.200 hypoxic set tba....., 300 warm down.

BEAR SWIMMING Workout 041013

Stretching and light dryland. 300 KDS Rimo warmup. 4 x 200 alternating freestyle and IM,ten seconds rest in between. 2 x 400(each 400 is comprised of 1 x 200 IM + 100 free then 100 back)10 seconds rest in between.400 Flutter kick. 4 x 100 Hypoxic set. 300 warm down

BEAR SWIMMING Workout 040813

Stretch, Dryland,Core work. 200 swim choice. 2 x (4 x 50)Free descend 1 thru 4. 100 IM,100 free 10 second rest interval.8 minute Kick off(count laps).3x of 75 Stroke ,free,stroke:(fly,free,fly)then (Back,free,back),(breast,free,breast).200 Hypoxic freestyle pull set(breathing every 5,7,9,11th stroke by 50).One 400 freestyle- even laps drill.100 scull using 4 different variations. 300 warm down.

BEAR SWIMMING Workout 040413

We will begin by Stretching for 10 minutes. 3,2,1 Warmup : 300 Swim, 200 Pull, 100 kick. We are going to Swim some of our upcoming Meet events starting with :50 free for time,50 Breast,100 back,100 breast and 200 Free,200 IM and 200 back - all for time with long rest intervals between "events". 300 KDS RIMO,200 Hypoxic (5,7,9,11 x50) and 300 kick down.

BEAR SWIMMING Workout 040613

Stretching,Dryland , Core strengthening, Run 2 miles in 16 minutes or less, Ultimate frisbee, Soccer scrimmage and ball handling drills. This is our 1st Dryland Wednesday.Getting in the pool will be optional at the end of practice.

BEAR WORKOUT 040113

Stretching,Light dryland. Aquatic warmup : 3,2,1 - 3oo Swim Choice,200 pull(long axis),100 Kick. 3 x 150 - 50 butterfly,50 fly drill,50 dolphin kick. #2) 50 backstroke,50 Backstroke drill,50 flutter kick on back. #3) 50 breast ,50 breast drill,50 breaststroke kick on back. 1 minute rest... then into a TIMED MILE. 1 x 50 hypoxic,plus 3 x 25: #1 burst,#2 build,#3 easy 25, Repeat 3 x. 300 kick,200 warm down.

Dyland / Cross training 1st Wednesday of each month

We will be conducting "Dryland Wednesday" once a month(April 4th we begin). Running, Ultimate frisbee,Soccer,and general conditioning will be the focus.Please dress appropriately. Thank you, Pat Malaga

BEAR SWIMMING Workout 032813

Light stretching. We will work on a little long course training today. Start with 2 x 200 reverse IM's at medium pace, then 2 x 400 (1 free and 1 IM) at faster pace,then 1 x 800 freestyle with a negative split.We will then move into 1 x 400 drill in IM order by 100's.then 1 x 200 warm down. We are starting to train for Long Course meets coming up.

BEAR SWIMMING Workout 032713

Stretching, Dryland, Core strengthening,balance work. Warmup 2/2/2 : 200 swim,200 pull,200 kick. Aloha set : 4 x 50 #1 (freestyle) sighting open water style every 6 strokes,#2 Island style heads up freestyle. #3 Underwater at the bottom(any stroke,or combo.). # 4 Heads up Island sculling(arms out front). 10 x 25 no breathers. IM sandwiches :100 IM, 100 free,100 IM x 3 . 2 x 200 kick set - 12 kick,10 kick,8 kick,6 kick x 50 (underwater dolphin kicks). 150 backstroke pull. 300 warmdown.

BEAR SWIMMING Workout 032513

Dryland, Stretching.3,2,1 Warmup- 300 Swim, 200 pull, 100 kick. Pyramid set : 100 free,200 IM,300 free,400 IM,300 free drill 3 stroke ,6 kick.200 IM drill,100 freestyle with zipper drill. 600 kick-150 of each stroke. 2 x 150 free with underwater flips,300 BC(5,7,9,11). 300 warm down.....

BEAR SWIMMING Workout 032113

Stretching, Dryland,Core strengthening. 200 choice swim. 4 x 200 IM - odds drill , evens swim. 5 x 100 free descend 1-3 then # 4 easy,#5 fast. 6 x 100 Kick - fins optional. 8 x 25 sprint to be called out. 200 breath control ,pattern 3,5,7,9, x 50. 300 warm down .

BEAR SWIMMING Workout 032013

Light stretching,and balance work. 3,2,1 Aquatic warmup; 300 swim,200 pull,100 kick. 4x 100 drills(odds short axis,evens long axis) 3 stroke,6 kick on side for long axis,separation drill breaststroke for short.20 x 50 evens freestyle(fast interval),odds IM order. 500 kick - mixed . 300 pull freestyle.50 V sit scull,50 rotation drill with arms crossed at chest. 200 warm down.

BEAR SWIMMING Workout 031813

Dryland,Stretching,Core Strengthening. 2,2,2 ; 200 Swim,200 pull,200 kick. 3x (3 x 100 )Each set descend 1-3. 2x(2x100 kick) descend 1-2. 4 x 50 sprint kicks. 6 x 75 IM Order;Fly, Back, Breast.......Back,Breast,Free...........Breast ,Free, Fly..... and so on. 200 Breathe control-5,7,9,11 x 50. 50 Overkick,50 Piston Kick w/ Sculling arms,50 V sit scull. 4 x 150 Freestyle with underwater flip turns. 300 warm down.

BEAR SWIMMING Workout 031413

Stretching and light dryland. 3,2,1 warmup, 10 x 100 alternating free and IM. 5 x 50 sprint free. 10 x 25 sprint -hypoxic. 600 kick-150 each stroke.300 warmdown.Have a great evening.

BEAR SWIMMING Workout 031313

Dryland, Stretching and core strengthening. Warmup : 1,2,3 One hundred swim,200 pull,300 kick. Main set : LQS: Long Quality Swim (20 minutes for maximum yardage). Drill Set : 4 x 100 long axis drills, 4 x 100 short axis drills. 200 breathe control freestyle. 300 warm down.

BEAR SWIMMING Workout 031113

Stretching, Dryland core strengthening, then aquatic warmup of 3,2,2 - 300 Swim, 200 pull,200 kick. We are then going to rehearse perfect starts and turns as needed for competition. Individual meet video review,while teammates are practicing.Drill set : 200 dead arm rotation drill,200 3 stroke ,6 kick backstroke,200 breaststroke drill with the odds being kick only on back. 6 x 50 free on the 1:00. 6 x 75 on the 1:30. 200 IM,300 KDS- RIMO. 200 warm down. Great Swims this weekend at the Pentathalon !

BEAR SWIMMING Workout 030613

Stretch and dryland, Warmup : 3,2,1: 300 swim choice , 200 pull, 100 kick. Starts and Turns.... numbers to be announced. balance drills ; 2 x 100 long axis. Sprint 50's x 20.Order to be announced-more than likely will be a reverse IM order. 2 x 150 free with underwater flip turns.2 x 50 Piston kick,sculling arms down,flutter kick with sculling arms coming back. 4 x 100 IM on descending order,3 x 100 Freestyle descending.300 warm down .

BEAR SWIMMING Workout 030413

Stretching,light dryland. Aquatic Warmup : 200 swim freestyle,200 pull,200 Kick -no board. 4 x 100 freestyle on a tight interval. We are going to swim our Pentathalon events for time... Starts and Turns : 1/2 laps , 4 x of each stroke. 600 kick.200 hypoxic set with bi - lateral breathing. 300 warm down. MEET INFORMATION : Montclair Pentathalon, This Saturday March 9th at the El Cerrito Pool on Moeser lane. Please arrive at 7:45am for warmup. Bears are looking forward to a great meet !

BEAR SWIMMING Workout 022813

Stretching and dryland, Aquatic warmup : 200 Swim choice. Meet preparation: Timed swims as needed,Short axis stroke corrections,practicing perfect turns, and Starts from the blocks. Long Axis Main set : 100 free, 200 Backstroke,300 Freestyle,4 x 100 alternating freestyle drill and backstroke drill by 100's,200 freestyle,100 backstroke kick. Pull 200. Hypoxic set : 4 x 50 min. breathing, 200 warm down.

BEAR SWIMMING Workout 022713

Stretching and some light dryland, 3,2,1 Warmup swim: 300 Swim, 200 pull,100 kick. Drill Set : Short Axis 2 x 100 twice through. Kick Set : 4 x 100 (1/2 lap underwater off each wall). Main Set : 400 IM, 2 x 200 IM, 4 x 100 IM ( I will call which ones are drill or kick,ect ..) . 3 x 150 Freestyle with underwater flip turns. 10 Starts each. 300 warm down.

BEAR SWIMMING Workout 022513

Dryland and stretching, 200 Swim Freestyle, 100 Backstroke. 12 x 50 Sprints IM order, 4 x 75 kick IM order,200 pull - long axis. 12 x 25 from the deck or blocks and in water for back,(4 x 3 IM Order) . 200 Hypoxic, 200 long axis stroke drill: 3 stroke + 6 kick),4 x 100 IM -first and last for time. 4 x 100 free descend . 200 warm down

BEAR SWIMMING Workout 022113

Dryland and Stretching on deck, Warmup 3,2,1 : 300 swim choice, 200 pull, 100 kick. We are going to work on Butterfly today.The 3 most important elements of Fly are #1 body position,#2 Arms,#3 Kick. For body position we will work on our "butterfly float", this involves: Posture,balance,and you're aquatic line. Butterfly is a "Rythm stroke" not a "power stroke" says Richard Quick. One effective change that we are going to incorporate is bringing the arms up the side of the body in the "angel sweep" motion instead of up and out.The chest face and arms should hit the water at the same time-going up and down as little as possible,the emphasis should be on moving forward. Make sure all energy is flowing through the legs. 2 lever fly as described by Bill boomer is : front = motor, rear works off of the hip joint. There is a coil available at the neck and hip ,by growing the neck at the "monkey bump" as far from the top of the spine as possible.Drill to follow: 4 butterfly kick undulations then 1 stroke,repeat for 2 laps emphasizing arm lead,body undulation,angel drill back to the line."ride the line",do not drive down-move forward only."Throw arms away",arms up then reach head forward. 2 x 50 butterfly with flutter kick,2 x 50 butterfly seperation drill. Main set : 20 x 50 's ordered like this : 4 groups of 5 the order is burst,build,fast, easy,fast ,we will go through the strokes in order. Kick set : 500 -1/2 flutter,1/2 dolphin. , Hypoxic set : 2 x 50 , 300 warm down

BEAR SWIMMING Workout 022013

Stretching and some light dryland. Warmup : 2,2,2 : 200 swim choice, 200 pull freestyle,200 kick without a board(in a streamlined position). 6 x 100 -alternating freestyle 100's race pace and 80% effort 100 IM's. Breastroke Clinic ; We will work on some breaststroke drills that will strengthen your stroke and promote an effecient technique.1)Pull Buoy Kicking 2 x 50 , Lane line pulls ( 3 minutes),Add a kick drill 2 x 50 x 4?, Seperation drill 2 x 100. 500 Kick - 50% dolphin, 2 x 50 Hypoxic swims, 200 warm down. P.S. Good job to those who rode 17 miles of dirt on Sunday !

BEAR SWIMMING Workout 021413

Light stretching. We will have a Valentines day theme for todays workout. V : five hundred swim freestyle . A : any stroke for 100 yards( extra credit for 100 fly). L : 2 x 100 Long Axis drills (alt. back,free x 100). E : 100 Breaststroke drill with "Every" other stroke butterfly. N : No breather 25's x 4 . T : Terrible or Terrific depending how you look at it ! 200 Fly ! I : 200 IM. N : No arm underwater no breathers ! 4 x 25 . E : Extraordinary stroke combinations ! Make up your own stokes from combinations of existing strokes, ( at least 4 combinations equaling one 100 yards) . 200 Warm down..... Then onto our Valentines day Party !

BEAR SWIMMING Workout 021313

Stretching,Light dryland and core strengthening. Aquatic warmup : 3,2,1 : 300 Swim choice, 200 pull,100 kick. Pentathalon set: 4 x 50 of each stroke plus 100 IM, 5 times through(More preparation for the meet). Racing starts,perfect turns,10 seconds rest in between each swim(15 seconds before the 100 IM) then 30 seconds rest in between rounds. Kick set 12 minute kick - odds sprint flutter, evens medium pace dolphin. Drill Set : 4 x 50 Short Axis drills- to be announced. Hypoxic set : 2 x 50 or Breathe Control for the Blue group. 300 warm down.

BEAR SWIMMING Workout 021113

Dryland,Stretching,core strengthening. Warmup : 300 freestyle "long". 200 IM ,followed by 2 x 50 Butterfly drill,200 IM followed by 2 x 50 Backstroke drill,200 IM followed by 2 x 50 breastroke drill,200 IM followed by 2 x 50 freestyle drill. 4 x 150 Kick set (150 of each stroke) . 25 drill fly,25 swim fly.25 drill Backstroke, 25 swim Backstroke.25 drill breaststroke,25 swim breaststroke.25 drill free, 25 swim free. 4 x 25 OVERKICK with reserved arms. 4 x 50 Free ... descending 1-4 . 25 V sit scull, 25 piston kick with sculling arms. 300 warm down.

BEAR BIKE RIDE on 02/17/13

We will be departing from Alvarado Park at 10 AM. (Top of Mcbryde.) RSVP with Coach Pat

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Light Stretching, Aquatic Warmup ; 1,2,3, 100 Kick -choice,200 Pull-long axis with at least 50 backstroke pull, 300 choice swim . Main set : 4,3,2,1 4 x 100 IM ,3 x 100 freestyle,4 x 50 IM , 100 free "all out for time". Kick set : 6 x 50 on the 1:00 , Drill Set : Long Axis - 2 x 200 + 2 x 25 First 200 is Backstroke with three stroke,6 kicks,followed by One Lap perfect Backstroke.Second 200 is 3 strokes ,6 kicks.Last 25 is perfect Freestyle. Hypoxic set : 2 x 50 (Minimum breathes) Blue group-2 x 25. 200 warm down.

BEAR SWIMMING Workout 020613

Dryland, Stretching,some core strengthening. Aquatic Warmup; 3,2,1 - 300 choice swim, 200 pull,100 kick . Short Axis drill set : 4 x 50(alternating fly and breast by 50) Butterfly (slow arm + flutter kick)Breaststroke(dolphin kick+ breastroke arms). Main Set ; Pyramid 100 free,200 IM,300,free,400 IM,300 freestyle drill,200 IM Kick,100 Free with Bi -lateral breathing technique. 50 Free -1 st 25 heads up "tarzan" last 25 hypoxic Freestyle . 300 warm down.

BEAR SWIMMING Workout 020413

Stretching and light dryland. Aquatic Warmup :3,2,2 300 swim choice,200 pull, 200 kick. Main Set ; 5 x 5 - 50 butterfly, 50 backstroke,50 breaststroke and 50 fly with ten seconds rest in between. Then a 100 IM at Race Pace . 30 seconds rest ,then repeat 5 times. Kick set : 2 x 100 kicking on side utilizing dolphin and flutter kicks. 300 warm down.

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Stretching, Dryland, Core Strengthening. Aquatic Warmup : 200,100,100 : 200 choice swim,100 Freestyle pull,100 choice kick. Start and Turn Clinic by Coach Graeme, 25 and 50 sprints with proper starts and perfectly executed turns. resistance training : Bands and chutes 16 x 50 sprints (1/2 with resistance,1/2 without), Tug of wars from the middle-even pairing. Kick Set : 4 x 125 bubble style -rotating the 50 through the order( 50 dolphin,25 Back,25 breast,25 flutter..... then 25 dolphin,50 Back,25 breast,25 flutter and so on..). Drill set : Short Axis combo drills ; 4 X 50's , Hypoxic set; 4 x 25 , 300 warm down.

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Stretching,Dyland and Core strengthening. Aquatic Warmup : 300 choice. Today we will complete the "Mesa" that was left unfinished from last week..... 400 Reverse IM, 300 Free, 200 IM drill, 100 free. Kick set : Vert Kick 2:00 , 10 x 50 kick sprints(alternating flutter and dolphin). 20 x 50 's SPRINTS 5 of each stroke. , 300 short axis drill set. 300 warm down.

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Stretching,dryland and core strengthening. Warmup : 200 choice. LQS - Long Quality Swim 20 minutes NON STOP (if possible) We are looking for perfect turns,proper technique and pace work. This has nothing to do with me swimming 2 x 1hr. timed swims this weekend. Starts and turns ; 4 x 50 free/fly from deck. Kick Set 4 x 100 Reverse IM order by 100. Drill set ; 4 x 125 bubble IM drills(rotate the bubble). 4 x 100 free on 1: 45, 4 x 50 butterfly . 4 x 25 all out sprint -no breather 25's (or minimum breathes), 200 cool down.

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Light stretching and core strengthening- weather permitting. Aquatic warmup : 2,2,3: 2 hundred swim (choice), 200 pull (long axis),300 kick- no board (at least 1/3 of a lap underwater-every lap) . Drill Set : 4 x 50 HYBRID strokes (Butterfly with flutter kick,Backstroke with dolphin kick,breast stroke with dolphin kick, Freestyle with dolphin kick) - working on breaking the connection between arms and legs. Main Set will be a " Mesa" 100 free,200 IM,300 free,400 IM, reverse 400 IM,300 free,200 IM drill,100 Free 1-2 breathes per lap. Breakouts - 4 x 25 Free. 2 x 25 Heads up free,1 x 50 V sit scull,1 x50 breaststroke with sculling arms. 200 free warm down.....

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I just got back from having a titanium tooth implant installed in the back of my mouth. What does this have to do with swimming? Well it gave me some inspiration for todays workout. No its not going to be like "pulling teeth", but it will address issues such as ; Mental toughness,Strength,physical composition and more. Light Stretching , Aquatic Warmup : 3,2,1 ( 300 swim choice,200 pull, 100 kick ) .Lots of " drilling" today,with no complaints-hopefully( If I could take it -so can you ! ).2 x 100; 3 stroke ,6 kick long axis drills-alternating Free and Backstroke. 100 Backstroke drill ( 3 strokes left arm,3 strokes right arm, then 2 arm and repeat). 100 Freestyle with underwater recovery( 6 kicks in between each stroke cycle). 100 Breast stroke drill ( dolphin kick),100 Butterfly drill -1st 50 (left arm, right arm,2 arms. 2nd 50- flutter kick with SLOW butterfly arms.) Now for the strength component..... 4 x 100 Butterfly at 90 % effort,15 seconds rest in between each 100. 2 x 100 Freestyle with 1/2 lap underwater of each wall.10 seconds rest in between. 4 x 100 IM that are technically perfect( great walls,pulldowns,proper technique and alignment.) Strength Kicking : 4 x 50 on back with no board.1st 2 x 50's Left arm held straight up on the way down,right arm up on the way back. Last 2 x 50's 2 arms up (kick as hard as you can). 2 x 100 dolphin kick ( front,side,back,other side) twice through. 20 Missile bobs,2 minutes of vert kick,2 sets of wallups ( 3- 5 ea. time ) 300 Warm down This is a good solid set - and unlike me you won't end up with a swollen face and in need of penicilin !!

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Warmup: Stretching,core strengthening and more. Welcome to our 2nd day back ! We will be turning up the heat a little with an " IM " day. Warmup with a reverse 200 IM (med. effort)+ 4 wall-ups.Then a 200 IM followed by 4 wall ups. We will then KICK a 400 IM (w/ no board of course),focusing on maximum underwaters off each wall(conclude with 2 minutes of vert kick). Swim a 400 IM race pace,10 seconds rest then into a 100 IM . BREAK 200 frestyle(work the underwaters) Drill a 200 IM , followed by a reverse 400 IM(80% effort). Cool down with a 300 choice.

BEAR SWIMMING Workout 011613

Stretching,core strengthening,balance work,bands. Welcome back everyone, we are looking forward to a great year! Todays Warmup will be longer than usual,and our main set will be light. We also have lots of fun in store for the swimmers today. Warmup: 300 choice,200 pull(long axis),200 kick. Drill set : Balance drills- 8 x 50 Backstroke- 3 strokes right arm, 3 strokes left arm, 1 stroke. Same with freestyle ,then repeat. Main Set: Coach Graeme has something in mind and we will fill you in on the details on deck. A Fun Set ... (also to be announced), Warm down 300 yards.

Practice will resume on Wednesday, January 16th

Hello Bear Swimmers and Parents, Hope everyone enjoyed their winter break.Over the break us Coaches have been fortunate enough to attend the Pac Swim Coaches Clinic ,finish up all end of year business and recert as needed. We are looking forward to a great 2013 and carrying on the tradition of Swimming excellence at Bear. Happy New year and see you on Deck Wednesday !