BEAR SWIMMING Workout 121516 Last Practice until January !

Dynamic Stretching, 321 Warm up. 300 Swim, 200 Pull, 100 Kick. Tonights Theme is "Call A Set" Each Swimmer will suggest a set up to 300 yards. Could be sprints,drills,sculling,challenges,IM , Pulling,Underwaters ect...... Happy Holidays to all of our Bear Families and we look forward to a great 2017 which also marks 10 years for me with Bear Swimming ! I am super proud of not only the improvements in speed and technique,but also the Bears Confidence and Integrity. We are developing successful Swimmers and People. Thank you for believing in me and entrusting your kids to our Program. I will continue to do my best to share my passion for Competitive Swimming and Life with our Swimmers. Happy Holidays and Merry Christmas to all !

BEAR SWIMMING Workout 121216

Dynamic stretching and light dryland core strengthening. 321 Warmup : 300 Swim choice, 200 Pull, 100 Kick. Main set 20 x 125 . Pattern : Drill 25,Kick 50 ,75 swim. Stroke order 5x through with some fun variations sprinkled in. 2 x 200 Pull.50 scull, 200 warm down.

BEAR SWIMMING Workout 120816

Dynamic stretching and light dryland core strengthening. Warmup : 321 300 swim, 200 Pull, 100 Kick. Main set : Swim 6 x 50 freestyle on the 45.Kick 8 x 75 (odds non free). drill 10 x 50 IM order. 12 x 25 Pull BC on the 45. 50 scull. 6 x breakouts. 200 warm down.

BEAR SWIMMING Workout 120716

Dynamic stretching and light dryland core strengthening. 321 Warmup : 300 Swim choice, 200 Pull, 100 Kick. Main set : 20 x 100 vs. Blue Golds 20 X50 same interval. 50 scull 2 x 150 pull( one build,one BC).50 scull . 6 x 75 kick. 2 x 200 stroke drill. 200 warm down.

BEAR SWIMMING Workout 120516

Dynamic stretching and light dryland core strengthening. 321 Warmup : 300 Swim, 200 Pull, 100 Kick. Main set : 6 x 100 Kick with a 250 swim in between each one. Round 1) 100 Kick followed by 50 free,100 IM,100 Back. Round 2) 100 Kick, 100 free,100 Im,50 breast. Round 3) 100 kick, 150 free,100 IM. Round 4) 100 kick, 200 IM,50 free. Round 5) 100 Kick, 200 free,50 fly. Round 6) 100 Kick, 200 Hybrid IM,50 free. Pull set 2 x 200 10 descend,1 BC. 2 x 25 scull. UW Pull downs for distance. 200 warm down.

BEAR SWIMMING Workout 113016

Dynamic stretching and light dryland core strengthening. Short 200 yard "Choice Swim" warmup. Todays Main set will be the Davis Aquatics "Brute Squad" Challenge 2016 . 200 Butterfly,400IM,1650 free straight(90 Laps). No rests. Time to beat 33.50(set by Coach). Juniors and Gold groupers may use fins. Cubs and Blues use fins and cut distances in half. 100Fly,200 IM,825 free(33 laps), totalling 45 laps. Kick set : Triple leg death; 2 x 50 free w/ overkick/2 min vertical kicking with arms straight up. 2 x 50 kicking on back with arms up. 2 x 150 Pull set.(one bc,one descend). Dril set: short axis focus 2 x 100. 200 warm down.

BEAR SWIMMING Workout 112816

Dynamic stretching and light dryland core strengthening. 321 Warmup Swim: 300 swim, 200 Pull, 100 Kick . 2 x 200 Pull (one bc,one descend). 6 x 75 Kick (callouts). 20 x 50's 4 groups of 5 by stroke. 20 x 100 ; #1) Fly,free,fly free. #2) 50 back 50 free #3) 25 breaststroke,25 free,25 breaststroke,25 free. #4)all free #5) all IM Sprint one stroke(rotate). 200 warm down.

BEAR SWIMMING Workout 112016

Dynamic stretching and light dryland core strengthening. 321 warmup: 300 Swim, 200 pull, 100 Kick. Kick set: Kick ladder 50,100,150,200,300. Main set: Timed swim : T30. Dash for the Medal. I will conduct several races with the winners getting a T shirt or a Medal from the Encore/ senior games. 2 x 200 pull descend. 200 warm down.

BEAR SWIMMING Workout 111616

Dynamic stretching and light dryland core strengthening. Warmup 321 3900 Swim, 200 Pull, 100 Kick, or Perimeter swimming 3 laps if pool is vacant. Main set : 400 IM kick, 400 IM swim,400 IM drill, 4 x 4 stroke 50. Pull set : 2 x 200 descend. Fun set : TBA. Warm down 3oo choice.

BEAR SWIMMING Workout 111316

Dynamic stretching and light dryland core strengthening. Warmup options: 321, or Reverse 100 IM. Kick set : 3 x 75 (2 swim,1 kick.1 swim ,2 kick.75 kick). Repeat through 3 strokes. 3 x per stroke: 100 on the 1:30,50 stroke on the minute. Repeat 3 times with each stroke. 12 -100's total plus 12 -50's total. Scull set(2 types ). Pull set 5x 100 (100 w/ buoy,100 without,ect..). 200 stroke drill, 100 stroke. Warm down.

BEAR SWIMMING Workout 111016

Dynamic stretching and dryland core strengthening. Warmup: 321 300 swim , 200 pull, 100 kick. Today is Kick /Drill day. Main set : "Opposites" 20 x 50's Drill down,Kick back. #1-4 Breast/flutter.#5-8 Fly/Back(flutter) . #9-12 Free/ Breast kick #13-16 Back/Dolphin. #17-20 Hybrid drills/alternate long and short axis kicks. 3 x 200 Pull (b.c, distance per stroke,build).50 scull. 50 piston kick w/ scull. 50 heads up scull. 12 In and outs. 200 focus on 1 stroke swim,then drill 200. warm down 200.

BEAR SWIMMING Workout 110916

Dynamic Stretching and light dryland core strengthening. Fin- Dependant day. Warmup : 1000 Reverse IM . 50 scull . 5 x 200 (4 x 200 kick ,100 arms by side,100 streamline) stroke order. #5 is IM swim. 50 scull. 8 x 100 build to 100 kick(#1 is 25 kick 75 stroke,ect.) 16 x 50 (4 x 4) callouts (mostly pulling.) 200 warm down choice.

BEAR SWIMMING Workout 110716

Dynamic stretching and light dryland core strengthening. Warmup : 321 300 Swim coice, 200 Pull, 100 Kick. Main set : 100 IM Swim ,15 sec. rest,200 IM,15 seconds rest, 300 IM,15 sec rest, 400 IM. 50 easy. 600 Non free 50 Kick,50 drill IM order 2x. 700: 7 x 100 Pull on the 1:30. 800: 16 x 50 (4 sets of 4) #1 Hybrids,#2 free, #3 Hybrids,#4 Pull :double descend(stroke and breath. ie: finishing at 11 strokes per lap and 2 breathes. 200 warm down.

BEAR SWIMMING Workout 110316

Dynamic stretching and light dryland core strengthening . 321 Warmup: 300 Choice swim,200 pull,100 kick. Today we will observe "Strength Day" . I will call out sets that are "Mirrored' by Strength augmented swims(Chutes,chains,tombstone boards ect.). 12 x 50 (6 + 6) . 8 x 100 (Mirrored) to be called out in IM order. 8 x 75 kick (4 + 4)Socks used on last 4. 2 x 200 stroke (one drill). 50 scull. 200 warm down.

BEAR SWIMMING Workout 110216

Dynamic stretching and core strengthening. Warmup 321 : 300 Swim choice, 200 Pull( long axis), 100 kick. Main set : Pyramid (odds IM, evens free) 25-400. 50 easy choice. Kick ladder 25-300 odds flutter, evens dolphin. 12 x 50 sprint free every 4th is hybrid. 200 breast stroke drill,200 breast stroke.300 warm down. There will be NCS Water Polo Championship games going on, so we may be squeezed a little for space. Thank you

"Swim or Treat" 2016

Dynamic stretching and light dryland core strengthening. "Swim or Treat" Swimmers will be asked to complete a set or do a specific drill for a treat ! One of the Challenges is: The "Ring Pop dash" ! , another event is "chick o stix rips" (abdominal crunch challenge)." Tootsie rolled" is a flip challenge,and "Kicks for Twix" is a vertical kick challenge. Each set is designed to produce maximum effort,skill and strength over the course of the workout. Our younger Bears really like the rewards,where as Bear Juniors and Seniors could care less about the micro candy bars but enjoy the intrinsic rewards that come with hard work. Happy Halloween everyone !

BEAR SWIMMING Workout 102716

Dynamic stretching and light dryland core strengthening. 321 Warmup : 300 Swim choice, 200 Pull , 100 Kick. Main set : 20 x 50 "Callouts". 6 x 75 Combo Kicks(IMO), 3 x 100 free- descend,200 Breast drill,100 breast sprint,50 scull,200 warm down. We will be observing one of our Swimmers 13th Birthday today. Feel free to bring a snack to share.

BEAR SWIMMING Workout 102616

Dynamic stretching and light dryland core strengthening. 321 Warmup : 3oo Swim choice, 200 Pull, 100 Kick. 4x (100 Sprint kick stroke,200 Swim stroke,300 drill stroke).5 second rest intervals, 200's are 90%,drills are 70% working on staying"smooth". 50 Scull. 6 x 12.5. 12 In and Outs. 2 x 200 Pull ( one BC). 200 warm down.

BEAR SWIMMING Workout 102416

Dynamic Stretching and light dryland core strengthening. 321 Warmup 300 Swim , 200 Pull, 100 Kick. 4x( 50 Sprint Stroke,100 Stroke kick,50 Sprint free,100 Stroke drill).50 Scull. 9 x 100 Free. 3 groups of 3 descending from 1:40-1:30-1:20. 50 scull. Fun Set - To be announced...... 12 In and Outs from varied distances. 2 x 200 Pull (one standard,one hypoxic). 200 warm down. All rest intervals are 5 seconds,15 in between sets. Diversity Camp Applications are due asap. See you on deck.

BEAR SWIMMING Workout 102016

Dynamic stretching and light dryland core strengthening. Warmup 321 : 300 Swim,200 Pull, 100 Kick. 4x( 200 IM,50 stroke Kick sprint,100 Free, 50 stroke). 5 second interval,15 in between sets. 321 Pull (#1 300 breathe as much as you want. #2 200 Breath every 7 strokes. #3 100 Breathe every 11 strokes.) 12 x 25 sprints on the 30(IMO). 200 warm down.

BEAR SWIMMING Workout 101916

Dynamic Stretching and dryland core strengthening. Warmup 321: 300 Swim, 200 Pull, 100 Kick. We will observe "Strength Wednesday". Blue and Gold groups 20 x 50 w/ excercise after each 4. Junior/Senior groups 24 x 100's Excercises after each 6 Hundreds. ( 100 Swim Stroke,100 Kick,100 Free,100 Pull,100 IM,100 free) repeat 4 times changing the stroke 100 selection each round. 2 x 25 scull. 200 Breast drill,200 warm down.

Pacific Swimming Diversity Camp is in Point Richmond this year

Diversity Camp is in the Point, NOVEMBER 6TH . Applications need to be turned in by October 30th. Ages 11-16 may apply. This is a fun and informative clinic,offering insights from an Olympic swimmer and 2016 Trials Competitor. Lets get these filled out asap. Applications available at : pacswim.org under "News". Thank you

BEAR SWIMMING Workout 101716

Dynamic stretching and dryland core strengthening. Warmup : 321 300 Swim, 200 Pull, 100 Kick. Main set: 4x(100 Kick, 100 drill, 100 Swim, 100 Kick) Stroke order. 4 x 50 Sprint free. 4 x 50 Breathe control(4,3,2,1). 2 x 100 IM descend. 100 Breast,100 Fly. 2 x 50 scull. 6 up,6 down free drill x 100. 50 Piston kick. 2 x 200 pull descend. All rest intervals are 5 seconds. In between sets 10 to 20 seconds by group.

BEAR SWIMMING Workout 101316

Dynamic stretching and light dryland core strengthening. We will discuss some important points regarding Breaststroke with help from Dr. Dave Salo ( I will be reading you a short article he wrote regarding the stroke). 100 Breast stroke drill. 100 free (6 up,6 down ). 2 x 50 Dead arm free drill. 4 x 125 Bubble IM (moving the 50 thru the IM). 6 x 50 Kick sprints on the 50. Free set : 200 Medium,100 Fast,50 uber fast. 200 fast free, 100 medium (smooth). 50 easy. 50 Piston kick front scull,50 V-sit scull. 4 x 150 IM less free. 12 In and outs. 3 x 50 free from a deepwater start. 2 x 300 pull descend. 200 Breast stroke. 200 warm down.

BEAR SWIMMING Workout 101216

Dynamic Stretching and light Dryland core strengthening. Main set : 50 Sprint kick(dolphin). 100 IM 80% effort. 50 Flutter kick sprint, 200 Free. 50 Breast Kick,300 KDS RIMO. 50 Dolphin Kick ,400 IM @ 90 %. 50 Dolphin kick,500 Free. 2 x 200 pull. 200 warm down.

Bear Swimming Workout 101016

Dynamic stretching and dry land core strengthening. Warmup ; 321 300 Swim choice, 200 Pull, 100 kick. 20 x 50 (5 fast free), then 5 dolphin kick sprints,5 breast stroke sprints, 5 flutter kick sprints. 2 x 200 pull descend. 4 x 75 drill. 12 in and outs. 4 hybrid 50's. 200 IM. 200 warm down .

POOL is Closed Today. Practice cancelled.

Sorry,but I just received notice that the Pool is still closed (one more day).Practice is cancelled. See you on Monday.

PRACTICE CANCELLED DUE TO POOL PUMP ISSUE.

Parctice is cancelled today due to pool pump issue. Thank you

BEAR SWIMMING Workout 100316

Dynamic stretching and light dryland core strengthening. Warmup: 321 300 swim choice, 200 pull, 100 Kick. Main set : 4 x 4 . 4 x 125 x 4. Stroke order: #1) 125 Bubble IM Kick(double fly). #2) 125 Free Pull. #3)125 Bubble Im swim. #4) 125 Freestyle. Repeat through stroke order. 2 x 200 Pull. 300 warm down.

BEAR SWIMMING Workout 092916

Dynamic stretching and light dryland core strengthening. 321 Warmup : 300 choice, 200 pull, 100 kick. Main set : 16 x 100. First 4 : 25 Breast/75 fly,50 breast/50 fly.75 breast/25 fly,100 breast.4 x 100 Kick(alternating dolphin and flutter by 100). Group 3 : 25 free, 75 build fly.50 free/ 50 build fly.75 free/25 sprint fly. 4 x 100 : 25 Kick,75 pull(no buoy),50 kick,50 pull(no buoy).75 Kick, 25 pull(no bouy). 100 drill(choice). 50 scull. 8 x 25 Hybrids. 2 x 200 pull(one w/ breathe control). 200 warm down.

BEAR SWIMMING Workout 092816

Dynamic stretching and light dryland core strengthening. 321 Warmup : 300 Swim choice, 200 Pull, 100 kick. "Quad" set. 4 x 25 sprint free. 4 x 50 dolphin kick. 4 x 75 stroke drill IMO. 4 x 100 Free on the 1:20. 4 x 25 Sprint fly. 4 x 50 flutter kick. 4 x 75 long axis drill. 4 x 100 IM on the 1:40. 4 x 25 Breast stroke sprint. 4 x 50 dolphin kick. 4 x 75 short axis combo drill. 4 x 100 Breast on the 2:00. 2 x 200 pull (second one breath control). 300 warm down.

BEAR SWIMMING Workout 092616

Dynamic stretching and light dryland core strengthening. Warmup 321 : 300 Swim choice, 200 Pull, 100 Kick . Main set : 12 x 25 Butterfly Stroke(4x kick,4x drill,4 x swim), 4 x 50 (Fly,Back),(Fly,Breast),(Fly, Free)(Fly,Fly). #2 12 x 25 Backstroke (4x kick,4x drill,4x swim). 2 x 100 (50 Back,50 free),(50 back,50 fly). #3 12 x 25 Breaststroke (4x kick,4x drill, 4x swim), 200 (100 free,100 breast). #4 Freestyle (Same 12) , then 400 IM. 2 x 200 pull (second fast w/ breathe control). 200 warm down.

Kellar Cove Beach Cleanup Tonight Friday Sept.23 2016

This year has been particularly exciting for Bear. Stellar High School performances, big improvements in all groups. Change has been a constant with New Schools, Growth including New strength and the introduction of "Open Water" Swimming. Bear has always had an Open Water Coach(Used to be Rick Arneson). A Bear Swimmer attempted the English Channel Swim at 12 years old (dnf) ,and came back 10 years later to complete it. The Kellar cove race is Saturday morning and we could use help cleaning up the Beach for the event from 5-6 pm on Friday. I will be representing Bear in the 2 mile. Thank you

Bear Swimming Workout 092216

Dynamic stretching then into our Aquatic warmup:321 300 Swim Choice, 200 pull, 100 Kick. Strength Thursday. 20 x 50 sprints w/ dryland core strengthening in between each 4. 10 x 50 Sprint Kick ,dryland after each 2. 4 x 100 IM pushups after each 100. 10 x 25 AB work after each pair. 100 Breast stroke/ 100 breast stroke drill. 300 warm down.

BEAR SWIMMING Workout 092116

Dynamic Stretching and Light Dryland core strengthening. 321 Warmup : 300 Choice swim, 200 Long axis pull, 100 Kick. Main set is a Pyramid: 50 Dolphin Kick,100 Butterfly drill, 150 Butterfly swim. 200 Flutter kick,250 Freestyle drill (3 strokes,6 kicks). 300 Pull. 400 IM. 500 Freestyle. 200 IM drill, 100 IM swim, 50 Breast stroke kick. 50 Breast stroke drill( hands to feet). 50 scull. 10 x 50 kick sprints. 12 in and outs.200 warm down.

BEAR SWIMMING Workout 091916

Dynamic stretching and light dryland core strengthening. 321 Warmup : 300 Swim Choice, 200 Long Axis Pull. 100 Kick. Main set : 4 x 4 (4 sets of 4 100's). 3 x 100 free @80% plus 100 Fly. 3 x 100's free at 90 % plus 100 Back. 3 x 100's free at 100 % plus 100 Breast stroke. 3 x 100's free @ 110 % plus 100 free drill.50 scull Kick set : 6 x 50 sprint kick on the 50. 2 minute vert kick.100 breast stroke drill/100 breast stroke. 4 x 50 Free w/ overkick. 4 x 75 Hybrid stroke sandwiches. 4 x 50 Backstroke drill. 2 x 200 pull . 300 warm down.

BEAR SWIMMING Workout 091516

Dynamic Stretching and light dryland core strengthening. 321 Warmup : 300 Swim choice, 200 Pull, 100 Kick. Main set : 4 x ( 50 Sprint free,100 IM,50 Stroke)with 5 second rest intervals and 15 in between broken 200's. 8 x 50 Sprint Kick on the 50. 12 x 25 Callouts. 200 Warm down. Then we will be doing our Moonlight Swim at Kellar Cove from 7-8 pm. Please bring a cap,glow sticks will be provided. Thank you

BEAR SWIMMING Workout 091416

Dynamic Stretching and light dryland core strengthening. 321 Warmup 300 Swim choice, 200 Pull, 100 Kick. Main set : Today will be "50" day. 10 x 50 on the minute IM order. 6 x 50 sprint kick on the 1:10, 6 x 50 free on the 50. 8 x 50 pull on the minute. 6 x 50 sprint free on the 45. 50 Overkick, 50 piston kick w/ sculling arms,50 Hypoxic. 200 Breast stroke drill, 200 breast stroke. 200 warm down. PRACTICE ENDS AT 6:30 tomorrow, then we go to Point Richmond for a "Night Swim " ! Glow sticks will be provided.

BEAR SWIMMING Workout 091216

Dynamic stretching and light dryland core strengthening. Warmup 321 300 Swim choice,200 Pull,100 Kick. "Super Leg" set ONE HOUR OF KICKING. 4 x 10 Minutes focusing on each stroke kick. Dolphin kick 50's on the 1:10 (quadrant kicking). Flutter on back 100's on the 2:30. Breast stroke 50's on the 1:20 1/2 on back. Freestyle=flutter by quadrant(Dolphin kick off wall is acceptable)suggested interval 50's on the 1:10. After 40 minutes of solid stroke kick work we will do 20 x 25 Sprint kicks on the minute. I held 18's on Sunday morning ,what is your kick sprint time with a board? 2 x 200 Pull set descend time and breaths. 12 in and out sprints. 100 Im drill, 100 IM, 200 warm down. NOTICE: Practice will end at 6:30 THIS Thursday (09/15/2016)and ALL of our Swimmers are encouraged to Swim in the Bay at 7:30 - 8:15 PM at Kellar Cove in Point Richmond. The bay is a comfortable 64-65 degrees.

BEAR SWIMMING Workout 090816

Dynamic stretching and light dryland core strengthening. 12 x 12.5 yard sprints(from a callout). 8 x 25 Kick sprints, 12 x 50 build IM order. 6 x 50 Kick sprint. 2 x 300 Pull(descending breathing). 2 x 25 overkick.2 x 25 scull. 200 IM, 100 IM drill. 4 x 25 kick u/w on back. 200 easy free warm down.

BEAR SWIMMING Workout 090716

Dynamic stretching and light dryland core strengthening. 321 Warmup 300 Swim choice ,200 Pull (long axis), 100 Kick . Strokework: 4 x 250 (50 Kick,100 Drill,100 Swim) Stroke. 8 x 50 Sprint kick on the minute. 12 x 50 Callouts. 10 x 75 (25 stroke plus 50 free). Backstroke drill by 200 followed by 200 Backstroke. 6 x 25 build. 150 free with u/w flips. 200 warm down.

BEAR SWIMMING Workout 090116

Dynamic stretching and light dryland core strengthening. 321 Warmup: 300 Swim choice, 200 Pull ( long axis), 100 Kick. Today we will use equipment to build both strength and speed. We will swim a series of sets with drag socks,or chutes. 4 x 100 stroke followed by 4 x 75 stroke kick. We will then repeat the sets without drag. 12 x 25 Callouts, 50 scull, 200 Free drill, 100 free. 100 Im drill, 200 IM. 3 x 200 Pull descend. 50 scull. 6 x 25 U/W sprints. 200 warm down.

BEAR SWIMMING Workout 083116

Dynamic stretching and light dryland core strengthening. 321 300 Swim choice, 200 Pull, 100 Kick. 500 free for time. 10 x 50 sprints from a callout. 200 breaststroke drill, 100 breast. 200 Fly drill, 100 fly. 200 IM witha sprint free finish. 12 In and Outs. 2 x 50 scull. 300 warm down.

BEAR SWIMMING Workout 082916

Dynamic stretching and light dryland core strengthening. Warmup : 321 : 300 Swim choice, 200 Pull, 100 kick . 3 x 200 freestyle (descend 1-3). 3 x 100 IM (descend 1-3). 4 x 75 Kick, stroke ,kick.10 x 50 Kick sprints on the 50. 50 scull. 2 x 200 pull(one long axis, one short). 100 free(3 up,6 down drill). 200 stroke drill,200 stroke. 300 warm down.

BEAR SWIMMING Workout 082516

Dynamic stretching and light dryland core strengthening. 321 warmup 300 Swim choice, 200 pull, 100 Kick. Main set : 10 x 100 (alternating stroke with free)10 second rest interval. 8 x 75 Kick, swim, kick (stroke). 6 x 50 (Kick swim(stroke). 4 x 25 Sprints for time. 200 short axis drill,200 free. 3 x 200 pull descend. 150 free(3 up, 6 down). Fist swimming. Hypoxic set. Fun set. Warm down 200.

BEAR SWIMMING Workout 082416

Dynamic stretching and light dryland core strengthening. 321 Warmup 300 Swim choice, 200 Pull, 100 Kick. 3 x 200 pull (breath control x descend). 4 x 75 Kick stroke. 20 x 50 callouts. 4 x 100 IM descend. 2 x 50 scull. 300 kds rimo. 150 free w/ u/w flips. 200 breast drill, 200 breast swim. 300 warm down.

BEAR SWIMMING Workout 082216

Dynamic Stretching and Light Dryland core strengthening. 321 - 300 Swim , 200 Pull, 100 Kick. 4x( 100 Stroke kick,150 stroke drill, 200 stroke), 4x ( 100 drill stroke,150 kick stroke,200 swim stroke), 4x (100 stroke sprint,150 Kick stroke,200 drill stroke). 12 x 25 "Callouts" 200 warm down- choice.

BEAR SWIMMING Workout 081716

Dynamic stretching and light dryland core strengthening. Warmup: 321 300 Swim, 200 Pull, 100 Kick. 50 Scull. 3 rounds of 3 (100 Dolphin kick on back or side,150 Freestyle swim,100 Free pull). We will then do some dryland activities in between some 50 sprints(10 x 50). 200 Short axis drill followed by 200 short axis swim. 150 free w/ underwater flips. 50 piston kick w/ sculling arms. 4 x 75 stroke building to sprint. 200 warm down.

BEAR SWIMMING Workout 081516

Welcome back everyone ! We will start with some dynamic stretching and light dryland core strengthening. Standard warmup 321. 300 Swim choice, 200 Pull, 100 kick. 9 x 75 :3 sets of 3 building to all stroke. #1 Fly,free,free. #2 Fly,Fly,free. #3 75 fly. These are done on 5 second rest intervals with 30 seconds in between stroke changes. 16 x 25 IMO paired. Sprint fly 25, Medium dolphin kick x 25 ect... 4 x 200 #1 Sprint 1st 50. #2 sprint first 100 #3 sprint 150 #4 Fast. 10 second rest interval on these. Triple leg death set : 4 x 50 free w/ overkick. 4 x 50 tombstone flutter. 2 minute vertical kick. 150 free w/ underwater flips. 1 endless relay. 200 stroke,200 warm down.

BEAR SWIMMING Workout 072816

Dynamic stretching and light dryland core strengthening. 321 Warmup : 300 Swim choice,200 Pull(long axis),100 Kick. Today we are going to Swim2/3 of a workout ,then have "Free" time....ie. Sharks and Minnows ect. The Main set will involve a series of "Endless" relays 10 Minutes at a time. One event Freestyle, One event kick only. There will also be a set of 6 x 75 (Kick , drill, Swim) Stroke. We will resume practice on Monday August 15th. Thank you

BEAR SWIMMING Workout 072716

Dynamic stretching and light dryland core strengthening. 321 Warmup - 300 Choice swim, 200 Pull,100 Kick. Main set today : Davis Mile "Bear Style". 11 Laps IM order,250 free,9 lap IM,200 Free, 7 lap IM,150 free, 5 lap IM , 100 free, 75 IM, 50 free, 25 Fly. Done. (Kicks and drills for 10 minutes). 150 free w/ underwater flips. 200 warm down. Tomorrow will be the LAST PRACTICE until August 15th. The POOL will be CLOSED for 2 weeks. Thank you

BEAR SWIMMING Workout 072116

Dynamic stretching and light dryland core strengthening. 321 Warmup : 300 Swim , 200 Pull, 100 Kick. Cubs,Blue group : 12 x 25 stroke drills,12 x 25 Stroke kick no board,12 x 25 Sprint stroke(IM order). Work on dives and streamlining off wall. Juniors,Seniors : 8 x 50 Stroke drill (IM order twice through). 8 x 50 Stroke (IM order twice). 4 x 75 Build freestyle. 6 x 25 Hypoxic. 4 x 50 Over kick free. 150 free w/ underwater flips. 200 stroke,4 x 125 Bubble IM's, 2 x 300 Pull descend within the 300. 200 warm down.

BEAR SWIMMING Workout 072016

Dynamic stretching and light dryland core strengthening. 321 Warmup 300 Swim choice, 200 Pull, 100 Kick. Juniors and Seniors 30 x 100 #1-10 Freestyle on the 1:30 , 11-20 Freestyle on the 1:25, 21-30 Freestyle on the 1:20. Cubs and Blue group 20 x 50 Freestyle 5 on the 1:30,5 on the 1:15,5 on the 1:00, and 5 on the 45. Warm down 200.

Long Course Practices July 19 and 21.

We have 2 Long Course practices left. July 19 and 21, with breakfast at Sukies ( across the street,bring cash)after Thursday's final LC practice. We had some great swims at the Home Meet this weekend. The Pool will be closed for the first two weeks of August,with practices resuming August 15th. Thank you

BEAR SWIMMING Workout 071716

Dynamic stretching and light dryland core strengthening. Warmup: 321 300 Choice, 200 Pull, 100 Kick. 8 x 50 Sprint freestyle on the minute. 16 x 100 400 Kick (100 of each stroke),400 IM drill,400 Freestyle, 400 IM. 2 x 200 pull(200 Free,200 Back). 4 x 75 Build -stroke. 6 x 25 hypoxic sprints with overkick. 6 Salo "In and Outs". 200 warm down.

Bear Swimming Workout hosted by Coach Carol Nip

Bear Swimming is proud to announce that Tonights workout is hosted by Coach Carol Nip. Please try to be on time, on your best behavior, and Swim Fast ! All swimmers who are entered in the meet this weekend,we have a special pre meet Friday Swim session from 4-5 pm. We will Swim our events ! Thank you

Bear Swimming Workout 071216

dynamic Stretching and light dryland core strengthening. 321 Warmup: 300 Swim choice, 200 pull,100 kick. Today we will swim a T-30. Blue and Cub group : T-20. There will be Parent counters as well. 12 x 25 from a Dive. 50 Scull. 12 In and outs. 6 x 50 Stroke plus 2 combo's. 150 free w/ u/w flips. 200 warm down.

BEAR SWIMMING Workout 071116 - Guest Coach on Thursday 07/14/16

Dynamic stretching and light dryland core strengthening. Warmup: 321 300 Choice swim , 200 Pull , 100 Kick. 200 day : 200 Breaststroke . 50 scull,75 kick, 25 sprint free. 200 Butterfly.50 scull,75 kick,25 sprint free. 200 Backstroke,50 scull, 75 kick,25 sprint free. 200 Freestyle,50 scull,75 kick,25 sprint free. 200 IM for time. 200 Free drill(3 strokes + 6 kicks). 200 underwater flips freestyle. 12 In and Outs. Starts and turns. Announcement: I am trying to secure water for a pre- meet Friday eve. workout. I will keep you posted. Guest Coach THIS Thursday EVENING !

BEAR SWIMMING Workout 070816

Dynamic stretching and light dryland core strengthening. Warmup 321 300 Swim choice, 200 Pull, 100 kick. 50 freestyle sprint. 100 Flutter kick. 50 Backstroke sprint.25 underwater dolphin on back.50 Breast stroke sprint.75 Breast stroke kick. 50 Butterfly Sprint,100 Dolphin kick on back or side. 100 Free pull, 50 Scull. 200 Free Pull. 25 underwater dolphin. 50 Butterfly drill,100 Free.50 Back stroke drill.100 free. 50 Breast stroke drill. 100 free. 150 Sharkfin free drill: 12 kick switch. Starts and Turns. All intervals are 5 second rest. In between sets 10 - 30 seconds. Warm down 200 choice.

BEAR SWIMMING Workout 070716

Dynamic stretching and light dryland core strengthening. Warmup : 321 300 choice ,200 Pull, 100 Kick. Todays main set will be Pyramid themed starting just passed the longest warmup distance. 400 Free (50 fast,50 medium). 500 Short axis swim ( 200 Breast stroke, 200 butterfly, 100 combo drill). 600 ( 4 x 150 odds free evens IM less free). 800: 200 free drill, 100 IM,200 back drill,100 IM,200 breast stroke drill . 1k = 20 x 50's Callouts(could be breakouts,heads up, fist fly or Hypoxic). 200 warm down. There are 3 Long course practices before the meet next weekend !

No Practice Thursday or Monday.

Pool is closed for the Holiday weekend. Morning Practice resumes Tuesday at 8 am. Thank you

BEAR SWIMMING Workout 062916

Dynamic stretching and light dryland core strengthening. Warmup : 321 300 Swim choice, 200 Pull, 100 Kick. "Meet Prep Wednesday" . We will swim a series of events from the upcoming meet. 50's x 10, 100's x 5, 200's x 4. Salo in and outs x 16 (varying the distance). Starts and Turns , as well as "Breakouts". 300 kds rimo drill, 200 stroke, 300 warm down. POOL IS CLOSED Thursday 06/30/2016 . We will resume on Monday and have LC practices Tuesday and Thursday Mornings of the next two weeks. Checkout the Olympic trials streaming online at USA Swimming.org. The 2016 Olympics are just around the corner.

Coach Zio at the 2016 Olympic Trials

BEAR SWIMMING Workout 062716

Dynamic stretching and light dryland core strengthening. Warmup: 321 300 Swim, 200 Pull, 100 Kick. Todays theme is "Sprint/Spin" ! The set will be "Circuit based" with all groups getting a chance to spin the bike on the trainer while your lane partner sprint kicks a 50 - 100. There will be a "Leg circuit" .A "Pull Circuit", an "IM " circuit and a "Drill" curcuit. Each one is 10x50,100. on a 10 second interval. There will be a general stroke set, and warm down included. Thank you Long Course training is Tuesday only this week.

BEAR SWIMMING Workout 062316

Dynamic Stretching and light dryland core strengthening. Warmup: 321 300 Swim choice,200 Pull, 100 Kick. 100 free,75 Kick on side. 100 Free, 50 Dolphin drill.100 free,25 Kick on back. 200 IM ,150 pull. 150 Breast stroke,100 Kick on back. 100 Fly, 50 underwater . 50 heads up scull. 400 IM ,100 easy free. Starts and turns. 200 warm down. Long Course Practice next Tuesday and Wednesday 8 am to 9:30.

BEAR SWIMMING Workout 062216

Dynamic stretching and light dryland core strengthening.321 Warmup - 300 Choice swim, 200 pull, 100 kick. "Strength Wednesday" 4 x 200 (200 free, 200 breast,200 free,200 IM) 1 minute dryland excercise in between each 200. 4 x 100(100 Back,100 IM,100 fly,100 free)with 2 minutes of dryland after each 100. 4 x 50 Sprint stroke with 3 minutes of dryland in between each 50. 4 x 75 Kick sprints w/ 4 minutes of leg excercises after each 75. 200 free w/ underwater flips.200 warm down. Long Course starts tommorow 8-9:30 am. Be There ! Tuesday and Thursday mornings will be Long Course.

BEAR SWIMMING Workout 062016

Dynamic stretching and light dryland core strengthening. Warmup : 321 300 Swim, 200 Pull, 100 Kick. 6 x 150 (3x 150 of Free,stroke ,free by 50), (3x 150 of free, stroke drill,free by 50). 3 x 300 (100 free ,one hundred pull-no buoy,100 reverse IM drilling fly). 6 x 75 kick variables. 2 x 300 pull (one 300 hypoxic). 2 x 150 stroke drill,100 brreaststroke. 300 warm down. Sculling between sets.

Online registration is now up for the ONDA LC Meet

Please get signed up or contact Coach Pat regarding what events you will be swimming. Thank you

BEAR SWIMMING Workout 061716

Dynamic stretching and light dryland core strengthening. Warmup : 321 300 Choice swim, 200 Pull, 100 Kick. 50's day : We will swim many variations of the 50 . 4 x 50 Descend free. 4 x 50 ascend butterfly. 4 x 50 Descend back. 4 x 50 ascend breaststroke. 50 scull. 6 x 50 kick sprints(odds dolphin)on the 50. 4 x 50 pull (odds backstroke). 50 fist fly. 50 scull. 50 fist back,50 fist breast stroke. 4 x 50 "Hybrids" . 2 x 50 IM. 4 x 50 : #1) Heads up free. #2) 3 up, 6 down free. #3) short axis combo drill. #4) fashion model kicking 6 x switch. 2 x 50 underwater. 50 scull. 6 x 50 warm down choice.

BEAR SWIMMING Workout 061616

Dynamic stretching and light dryland core strengthening. Today we will observe "Strength Wednesday". Each set will be followed with one or more dryland excercises. 6 x 100 free. 6 x 50 sprint kick. 4 x 200 IM (evens drill). 3 x 150 pull(even on back). 200 Fly (middle 100 drill). 4 x 50 sprint kick. 2 x 200 Breastroke(second 200 drill). 300 warm down.

Long Course update

We are currently working on securing Long Course water,it requires attendance from 3 teams to cover costs involved. We should have a definite Summer schedule by Monday of next week. Thank you

BEAR SWIMMING Workout 061316

Dynamic stretching and light dryland core strengthening. Warmup : 321 300 Swim, 200 Pull, 100 Kick. Main set : 16 x 25 (4 groups of 4 descend w/in each 4). 6 x 50 Kick sprints on the 50. 3 x 150 :#1) Freestyle 3 strokes heads up,6 strokes fast heads down into a flip turn,then big kick out of it into the next cycle. #2) Fist free(fast). #3) Underwater flips. 50 scull. 2 x 200 pull (one 200 hypoxic). 6 x 50 sprint kick. 4 x 100 Free descend. 2 x 100 Breast stroke (one drill). 300 kds rimo. 300 warm down. MEET SIGNUP TONIGHT .

Meet Sheet is online for ONDA LC Meet at CCC

The meet sheet is now online and you can plan you're races now. I would like those who are participating to register online (go to Pacswim.org,click on "Meets" and scroll down to the July 16-17 ONDA LC Meet at Contra Costa College). I would like to see a strong showing at this meet. Early sign ups and participation are highly recommended.

BEAR SWIMMING Workout 060916

Dynamic Stretching and light dryland core strengthening. Warmup : 321 300 Swim,200 Pull, 100 Kick. We will observe "Strength Thursday" today. 4 x 50 Hypoxic freestyle, followed by a combination of crabwalk and deep knee lunges around the pool. 3 x 100 Stroke(with chutes) with 2 minutes of core strengthening in between each 100. 2 x 200 Stroke sandwich followed by 2 minutes of Plank or seated flutter kick. 6 x 50 kick sprints with 2 minute plank high or low afterwards. Broken 1 x 400 IM with 10 wallups after each 100. 50 heads up sculling followed by 10 Iron Crosses,and 6 dry leaps of faith. 300 warm down. ONDA Meet at CCC on July 16/17 will open for registration on Monday evening, Please notify Coach Pat of events entered asap. Thank you

BEAR SWIMMING Workout 060216

Dynamic stretching and dryland core strengthening. 321 Warmup 300 Swim, 200 Pull, 100 Kick. Today is "Strength" Thursday, we will do sets that involve getting out of the pool and exercising in between rounds. 10 x 50 Kick plus 6 x 1 minute dryland exercises. 4 x 100 ( fast,easy,medium,fast), plus 6 dryland esercises. 3 x 200 Pull plus 6 2 minute exercises. 50 Scull,Run 4 laps, 12 x 25 sprints. 300 warm down.

BEAR SWIMMING Workout 052616

Dynamic stretching and dryland core strengthening. Warmup 321 300 Swim, 200 Pull, 100 Kick. 5 sets of 5 50's #1 Sprint freestyle,#2 Sprint kicks,#3 Long axis pulling,#4 IM order, #5 Sculls. 200 freestyle w/ underwater flips. Stroke sandwiches 3 x 150 ( free stroke free by 50). 2 x 50 buddy pull. 2 x 50 buddy push. 1 x 50 arms up kicking on back. 300 kds rimo. 300 warm down.

BEAR SWIMMING Workout 052516

Dynamic stretching. 321 warmup : 300 swim choice,200 Pull,100 kick. Today is "Strength Wednesday" . We will swim a series of sprints(10 x 50) followed by a dryland circuit(3 exercises). We will then sprint kick 8 x 50's with an excercise in between each 50. 10 x 100 IM (get out after each pair and perform 2 circuits). 300 pull. 200 Stroke(choice).200 drill.50 scull.200 warm down.

BEAR SWIMMING Workout 052316

Dynamic stretchng and light dryland core strengthening. 321 warmup 300 Swim choice, 200 Pull , 100 Kick. Today we will swim a "Pentathalon" (5 events for time ). 4 x 50 plus 100 Free. This is in preparation for our Long course meets coming up. I also have a set of 50,100,200 x 4 : going through the stroke with Swim,Kick, drill. 150 hypoxic free. 200 stroke. 3 x 200 free (one med.,one fast,one really fast). 6 x50 kick on the 50.300 warm down.

BEAR SWIMMING Workout 051916

Dynamic stretching and light dryland core strengthening. Warmup : 3300 Swim choice, 200 Pull, 100 Kick. 12 x 100 . 100 Butterfly,75 fly,25 free,50/50,25 fly,25 free. 100 backstroke, 75 back,25 free,50/50,25 back ,75 free ect .... 6 x 75 kicking (building to sprint(evens dolphin). 50 scull. 200 free w/ underwater flips. 200 breaststroke drill,100 choice,200 Breaststroke. 12 x 50 sprint callouts. 300 warm down.

BEAR SWIMMING Workout 051816

Dynamic stretching and light dryland core strengthening. Warmup 321 300 Swim choice, 200 Pull, 100 kick. 16 x 25 sprint swims(stroke to be called out). Timed swim: for those who did not do the 5k on Monday.30 minutes Juniors and Seniors,20 Minutes Gold,Blue and Cubs. We will need parents as lap counters please. Seniors alternate workout : Ladder 25-500 back down to 25 alternating some drill and some stroke work into it.500 is free,400 is IM,300 is pull, 200's are kicking. There is room to be creative in between. 50 scull. 150 free w/ underwater flips.300 warm down.

BEAR SWIMMING Workout 051616 #500

Today is 5 k day. 1000 #1 SKIPS : 200 swim, 200 kick,200 IM,200pull,200 swim. 1000 #2 10 x 100 Freestyle on the 1:25 1000 #3 10 x 100 IM 1000 #4 5 x 100 kick plus 5 x 100 pull. Last 1000 5 x 100 Freestyle (odds-drill) plus 5 x 100 choice warm down. Juniors ans Seniors only. Cubs,Blue and Gold will swim up to 2.5 k. Practice will start at 4:30 today for those swimming the 5 k.

BEAR SWIMMING Workout 051216

dynamic stretching and dryland core strengthening. Warmup : 321 - 300 swim choice, 200 Pull, 100 Kick. 800 IM (1/2 swim,1/2 kick) : 100 fly +100 dolphin kick. 100 Back + 100 flutter kick on back. 100 Breast + 100 breaststroke kick. 100 Free + 100 flutter kick on side. 800 freestyle (1/2 swim.1/2 pull) 200 free + 200 pull x 2. 800 Reverse IM drill. 10 x 50 sprint kick , 300 warm down. We will be holding extended practice Monday for Juniors and Seniors 5K day ! Arrive at 4:30 if you would like to swim 50 One hundreds on an interval.

BEAR SWIMMING Workout 051116

Dynamic stretching and dryland core strengthening. 321 Warmup : 300 choice swim, 200 pull, 100 kick. "Strength Wednesday" We will do a combination of sprints with drag,dryland excercises and intensive kicking. 12 x 50 w/ drag. 10 minutes of dryland. 12 x 50 kick sprints w/ drag. 10 minutes of dryland. 12 x 50 pull sprints w/ drag. 10 minutes dryland. 6 x 50 sprint -no drag.6 x 50 sprint kick-no drag. 200 free w/ underwater flips. 50 piston kick ,mid scull. 300 warm down.

BEAR SWIMMING Workout 050916

Dynamic stretching and light dryland core strengthening. Warmup : 321 300 Swim choice, 200 Pull, 100 Kick. Main set : 3 x 200 Pull (Odds free,evens backstroke). 3 x 200 IM Kick/Swim by 50. 50 Scull. 18 x 50 free(3 groups of 6,descending by group).200 Stroke drill,followed by 200 stroke. 4 x 50 free. (3,2,1,0 ) . 200 warm down.

BEAR SWIMMING Workout 050516

Dynamic stretching and light dryland core strengthening. Warmup : 321 300 Swim, 200 Pull, 100 kick. 5 x 125 Bubble IM's 50 fly,25 back,breast,free. 25 fly,50 back ,25 breast,25 free , ect.. 500 Pull ( 200 medium,100 fast,200 medium). 5 x 125 all Kick (start with free and end with free). 500 freestyle( 200 swim,100 drill,200 swim). 5 x 125 (50 free plus 75 stroke). 500 choice warm down. Happy Cinco de Mayo ! (all our sets are themed in "5 " ). Blogged workout # 496

BEAR SWIMMING Workout 050416

Dynamic stretching and light dryland core strengthening. 321 - 300 Swim choice, 200 Pull, 100 kick. Today is "Strength day" . 12 x 100 (1/2 with resistance,1/2 without). 6 x 75 kick sprints (1/2 with resistance,1/2 without). ^ x 50 sprints with dryland excercise after each 50. 200 free drill. 200 stroke drill. 300 warm down.

BEAR SWIMMING Workout 050216

Dynamic stretching and light dryland core strengthening. Warmup : 321 30 Swim choice, 200 Pull , 100 kick. 5 x 100 Free on the 1:30, w/ 5-10 second rest interval. 5 x 50 Kick sprint on the .50. 5 x 100 IM on the 1:45 interval. 5 x 100 stroke drill(3 +2) . 5 x 50 Pull sprints (to be called out). 200 free w/ underwater flips. 50 scull. 200 warm down.

BEAR SWIMMING Workout 042816

Dynamic stretching and dryland core strengthening. Warmup : 321 - 300 Swim choice, 200 Pull, 100 Kick. Todays theme is a "dozen" . 12 x 50 Sprints (4 of each, IM order). 12 x 100 Freestyle(odds drill). 12 x 25 sprint kicks. 12 x 75 stroke sandwiches. 12 laps of pulling. 300 warm down.

BEAR SWIMMING Workout 042716

Dynamic stretching and dryland core strengthening. Warmup : 321 300 Swim choice, 200 Pull, 100 Kick. 12 x 25 sprints ,stroke to be called out. 4 x Super IM's : 100 stroke into 100 IM. Always 5 laps of stroke then IM order to complete. 150 free w/ underwater flips. 100 Scull(2laps heads up, 2 laps heads down). 6 x 50 Sprint kick. 2 x 300 pull (one B.C., one fast). 100 Fist free. 200 stroke drill, 200 stroke. 300 warm down.

BEAR SWIMMING Workout 042516

Dynamic stretching and dryland core strengthening. Warmup : 321 300 Swim choice, 200 Pull, 100 Kick. 50/500 day. 10 x 50 sprint freestyle on the .45/50. 500 Drill(400 IM plus 100 sharkfin free). 8 x 50 dolphin kick-no board. 500 free(@ 200 pace). 6 x 50 "Challenge sprints". 500 Pull(200 hard,200 breathe control,100 easy). 4 x 50 BC (4,3,2,1 per 50). 50 scull. Final 500 (warm down) 200 free w/ u/w flipturns plus a 300 easy choice.

BEAR SWIMMING Workout 042116

Dynamic stretching and light dryland core strengthening. Warmup: 321 300 Swim choice, 200 Pull, 100 Kick. " Strength Thursday". 20 x 50 (10 with socks ,chutes,chains,ect.) 10 without drag.2 minute plank in between sets of ten. 6 x 100 Kick (one free,2 non free) one round with socks,chutes. One round without.50 seated flutter kicks in between rounds. 2 x 300 Pull (one set w/ drag,one set w/out.) 6 wallups after each round. 50 scull. 150 free w/ underwater flips. 200 stroke. 200 warm down.

BEAR SWIMMING Workout 042016 "No Wall Wednesday"

Dynamic stretching and light dryland core strengthening. " No Wall Wednesday" You will be expected to vertical kick during intermissions and make all turns without pushing off the wall aka. Deep water starts. 321 warmup 3oo choice swim, 200 pull, 100 kick. Pyramid set: 200 free, 300 Pull,400 IM,500 free,400 IM drill,300 kick,200 free, 100 IM, 50 free, 25 hypoxic. 200 warm down. Intervals and set dynamics will be adjusted on deck. Thank you.

BEAR SWIMMING Workout 041816

Dynamic stretching followed by light dryland core strengthening. Warmup : 321 300 Swim choice, 200 Pull, 100 Kick. 6 x 50 Sprints on the minute. 8 x 50 kick sprints on the 1:10. 10 x 100 (odds drill IM and evens freestyle fast). 12 x 25 kick sprints with socks ,chains,chutes or tombstone(odds dolphin,evens flutter. 3 x 200 Stroke(200 fly, 200 back, 200 breast) on a tight interval. 150 free w/ underwater flips. 50 scull. 200 warm down.

BEAR SWIMMING Workout 041316

Dynamic stretching and light dryland core strengthening. 321 Warmup 300 swim choice, 200 pull, 100 Kick. It is "400 Day" ! 400 free (100 easy,100 fast,100 easy,100 medium). 400 Kick (alternating dolphin and flutter by 50). 400 IM ( 2 laps drill,2 laps swim of each stroke). 400 Pull : 200 breathe control,200 fast. 400 short axis combo. 400 (4 x 100 distance per stroke IM order). 200 warm down.

BEAR SWIMMING Workout 041216

Dynamic stretching and light dryland core strengthening. Warmup: 321 300 Choice swim,200 Pull, 100 Kick. No Fin Wed. 2 x 150 free plus dryland excercise after each 150. 3 x 100 IM Core excercise after eac 100. 4 x 75 w/ leg excercise in between 75's. 5 x 50 Sprint kick w/ 10 burpies after each 50. Triple Leg Death. 3 x 200 Pull down w/ 6 wallups in between each 200. 50 scull, 200 warm down.

BEAR SWIMMING Workout 041116

Dynamic stretching and light dryland core strengthening. Warmup 321 300 Swim, 200 Pull, 100 Kick. 3 x Super 200 IM's (100 Butterfly into 100 IM), (100 Back into 100 IM),(100 Breast into 100 IM). 6 x 75 Kick (odds: dolphin,flutter,dolphin)(evens: breast,flutter,breast). 100 Breast stroke pull . 4 x 100 Free (build to 100 sprint) ie. #1 1st lap fast,#2 first 2 laps fast,#3 3 laps fast. #4 all fast. 200 Sharkfin drill 12 kick switch for 1st 100, 6 kick switch on second one hundred. 100 free drill 3 strokes head up,6 strokes down no breathing. 50 scull. 200 warm down.

BEAR SWIMMING Workout 040716

Dynamic stretching and light dryland core strengthening. 321 Warmup 300 Swim choice,200 Pull, 100 Kick. We are going to repeat the underwater video taping process today. Block starts x 10, Proper turn analysis, stroke organization. 500 free. 4 x 100 IM (fast,easy,fast,easy by 100). 4 x 100 kick odds underwater. 200 Breaststroke. 150 free w/ underwater flips. 50 scull, 3 x 200 pull. Individual video taping for the last 30 minutes of practice. 200 warm down. Thank you . 2 of yesterdays videos can be seen at my Youtube channel (sony 1 053 , sony 1 055).

BEAR SWIMMING Workout 040616

Dynamic stretching . Warmup : 321 300 Swim, 200 Pull, 100 Kick. "Technique day" Today I will be filming strokes underwater and reviewing and making corrections and adjustments to strokes. 2 x 100 Free -One medium pace ,one race pace w / 10 second rest interval. 2 x 100 Breast stroke -one medium,one race pace w/ 10 second rest interval. 2 x 100 Back stroke- 100 medium, 100 race pace. 2 x 100 Butterfly - 100 race pace,100 medium(race pace first for a reason). 4 x 75 kick (one 75 of each stroke). Filming of dives and underwater bursts, and breakouts x 8. 2 x 250 Pull (one w/ breathing pattern,one without). 10 x 50 from the blocks. 300 warm down. This is workout # 483 and is around 3k which will be swam in 1 hour and 10 minutes.

BEAR SWIMMING Workout 040416

Dynamic stretching and light dryland core strengthening. Warmup: 321 300 Swim choice, 200 Pull, 100 Kick. Main set: 4 x 50 Fly on 10 second rest interval, then into 4 x 125 freestyle on the 2:00.4 x 50 Back plus 4 x 125 Kick (stroke by 125). 4 x 50 Breaststroke followed by 4 x 125 Pull on the 2:15. 50 scull. 200 Hybrid IM(w/ fists). 200 free warm down.

BEAR SWIMMING Workout 033116

Dynamic stretching and light dryland core strengthening. Warmup 321 300 Swim choice,200 Pull,100 kick. Today is "200 day " , we will theme the workout accordingly. 3 x 200 (freestyle sandwich, 200 IM,200 free,200 IM drill). 2 x 200 Kick (#1 Odds sprint kick,evens medium.) #2 ( Dolphin evens fast , odds medium). 1 x 200 Fist fly. 3 x 200 Pull (#1 and 3 free w/out paddles.Middle 200 w/ paddles.) 1 x 200 Heads up free. 1 x 200 Hybrid IM. 200 u/w flips.200 warm down.

BEAR SWIMMING Workout 033016

Dynamic stretching and light dryland core strengthening. Warmup : 321 300 Swim choice,200 pull, 100 kick. Strength day: Chutes and socks required. 10 x 100 Callouts w/ socks or chutes on first five. 8 x 125 climbouts and do a dryland excecise x 10 or 30 second plank variation. 6 x 150 (odds free,evens stroke drill) plus 30 seated flutter kicks after each 150. Scull 50, Buddy pull x 100. Buddy push x 100. 150 free w/ underwater flips. 200 warm down.

BEAR SWIMMING Workout 032816

Dynamic Stretching and light drylands core strengthening. 321 Warmup : 3oo Choice swim,200 Pull, 100 Kick. 20 x 50 (10 sprint free on the 50,10 Sprint kick on the minute). 200 long axis one arm drill (backstroke on the odds,Free on the evens). 3 x 150 Stroke( Kick 50, drill 50, swim 50).50 scull, 50 overkick free. 500 freestyle. 200 breaststroke,100 breaststroke drill. 50 piston kick,sculling arms.200 free sharkfin drill(6 kick switch 50, 12 kick swithc 50 ect.). 300 warm down.

BEAR SWIMMING Workout 032416

Dynamic stretching prior to getting in. Warmup : 321 300 Swim choice,200 Pull, 100 Kick. Strength day ; 3 x 50 sprint free w/ 6 Pushups in between 50's. 6 x 100 IM w/ 30 second plank variations after each 100. 3 x 75 Kick,Swim,Kick(by stroke) w/ 10 deep knee lunges in between 75's. 2 x 200 Choice stroke swim w/ 30 seated flutter kicks in between 200's. 1 x 300 IM drill w/ 30 crunches afterwards. Triple leg death : 2 minute vert kick(one minute of arms straight up), 50 flutter Overkick. 2 minute wall kick 1 min. med.,one minute fast. 150 free w/ underwater flips. 300 warm down.

BEAR SWIMMING Workout 032316

Dynamic stretching and light drylands core strengthening. 321 Warmup: 300 Swim choice,200 Pull, 100 Kick. 12 x 100 (odds Freestyle, evens-stroke) 5 second rest interval. 15 minute stroke clinic (seniors pair with Blue group swimmers to focus on technique. 6 x 75 Kick,Swim,Kick (Fly,Back,Breast only twice through. 50 scull.50 scull heads up. 100 Backstroke drill,100 back. 150 w/ underwater flips. 10 x 50 Callouts. 200 warm down. Thank you. Workout # 477

BEAR SWIMMING Workout 032116

Dynamic stretching and quick drylands core strengthening. Warmup : 321 300 Swim choice,200 Pull, 100 kick. Post -race workout for those who swam this weekend: (Pyramid: 100 free,200 Dolphin kick,300 IM drill,400 Free,300 Pull,200 Kick w/ arms up,100 One arm free,50 fly,25 underwater,12.5 burst.) 150 free w/ underwater flips. 200 Breast stroke drill, 100 breast stroke.100 Backstroke drill,100 backstroke. Blue and Gold group 10 x 25 on the 30. 200 warm down.

BEAR SWIMMING Workout 031716

Dynamic stretching and light drylands core strengthening. Warmup : 321 - 300 Choice swim, 200 pull, 100 kick. Pre Meet Workout: Starts and turns. Intensive kick set 12 x 50 (easy,med.,fast)x 4. Breakouts x 12. 12 x25 yard In and Outs,8 x20 yard In and Outs,6x 16 yard In and Outs. 3 x 200 Pull set w/ hypoxic componant, 200 stroke drill, 200 stroke. 300 warm down. See you at the Hills Hurricane Meet this Sunday at 7:45am. Thank you.

BEAR SWIMMING Workout 031616

Dynamic stretching and light drylands core strengthening. Warmup : 321 300 Swim choice, 200 Pull,100 Kick. 2x(5x 100) free- First 5 with socks and paddles,2nd five without.5 second rest interval. 8x 50 Kick (4 with socks,4 without). 2 x 200 stroke drill. 200 IM. 12 In and outs. Starts and turns. 200 warm down.

BEAR SWIMMING Workout 031416

Dynamic stretching and Dryland core strengthening. 321 Warmup : 300 Swim choice, 200 Pull, 100 drill today. 4X ( 25 Kick medium,50 Sprint kick,75 fast kick) Each round by stroke w/ 5 second rest intervals. 100 Back drill,100 Backstroke,100 Breaststroke drill,100 Breaststroke 10 sec. rest interval. 21 x 50 Freestyle Sprints 3x (groups of 6 : #1 Long,#2 Meduim,#3 Fast). 50 Sprint in between groups of 6 and after. Short rest intervals. "Starts from the Blocks" in preparation for this weekends meet. 3 x 100 (Free, Stroke, Free) 5 second rest interval. "Turns and Finishes". 200 warm down.

BEAR SWIMMING Workout 031016

Warmup 321 300 Swim choice,200 Pull, 100 Kick. Main set : 100 IM Kick,200 Freestyle swim,100 IM Kick,200 Backstroke swim,100 IM Kick,200 Breasttroke Swim,100 IM Kick , 200 Butterfly. Part 2: 100 Pull,200 Free drill,100 pull,200 Back drill,100 Pull,200 Breast stroke drill,100 Pull,200 Fly drill. 6 x 50 sprints "Callouts". 200 warm down. All rest intervals are 5 seconds,except between main sets .30. Thank you

BEAR SWIMMING Practice Cancelled today 03/09/2016

Hello Swimmers and Parents, Due to extremely low Pool temperature the Pool will be closed today and practice cancelled. See you tommorrow and Bear apologizes for this late notice(but I just found out !). Thank you

BEAR SWIMMING Workout 030716

Dynamic stretching and light drylands core strengthening. Warmup: 321 300 Swim, 200 Pull, 100 Kick. Main set : " Mirrored". 4 x 50 sprint kick (5 sec. rest interval) , 4 x 50 Sprint Kick w/ fins. 4 x 100 Free descend,followed by 4 x 100 free w/ socks. 2 x 150 Pull (second 150 BC). 2 x 150 pull w/ socks. 6 x 25 sprints(strokes to be called out) , 6 x 25 sprints w/ fins. 150 stroke,150 stroke w/ socks. 200 stroke drill. 300 warm down.

BEAR SWIMMING Workout 030316

Warmup : 321 300 Swim,200 Pull,100 Kick. We are going to swim our Meet events in 4 ways: #1 Race pace with drag socks. #2 Race pace with Chutes #3 Race Pace with no training tools. #4 Race pace with fins . Events: 50's,100's and 200's. 50 Scull . Pull set : 3 x 200 descend. Kick set : 10 x 50 Callouts. 200 warm down.

BEAR SWIMMING Workout 030216

Dynamic stretching and light drylands core strengthening. Warmup 321 300 Swim, 200 Pull , 100 Kick. 4x (200 IM , 100 Free, 50 Back, 25 Heads up free). 6 x 75 Kicking - Odds:(fast,med.easy) Evens:( easy,med.,fast). 150 free w/ underwater flipturns. Starts and turns. 200 warm down. Hills Hurricane Meet is still open, Enter now !

BEAR SWIMMING Workout 030116

Dynamic Stretching and quick Drylands core strengthening. Warmup: 321 300 Swim choice, 200 Pull, 100 kick. 4 x 50 One arm free. 12 x 50 Kick w/ 5 second vertical kick at wall,then Deep water start-No pushoff. 9x 100 free 3 x 3 (easy,medium ,Fast -three times through). 3 x 200 pull (one choice,one bc,one backstroke). 200 Im drill,200 IM. 50 scull. Starts and turns. 200 choice warm down. Hills Meet is still open, Lets get as many Bears as we can to participate ! Sign up today at Pacswim.org,under meets: Hills Hurricane March 20th. Thank you

BEAR SWIMMING Workout 022516

Warmup : 321 300 Swim(choice), 200 Pull(long axis),100 Kick. 4x(50 st kick,50 st drill,50 st swim).2 x 200 free descend . 6 x 50 kick sprints on the Minute. 12 x burst freestyle 25's. 200 free w/ underwater flips. 50 piston kick w/ sculling arms. 50 running underwater. 100 long axis combo drill,100 short axis combo drill. 2 x 50 hypoxics. 2 x 50 Hybrids. 300 warm down. Lets get registered for the Hill Hurricane meet in Orinda on March 20th. Talk to Coach Pat regarding events and entry times. 3k today .

BEAR SWIMMING Workout 022416

Dynamic Stretching and light drylands core strengthening. Warmup : 321 300 Swim, 200 Kick, 100 Pull. Time Trials 4 x 50 ( IM order) Sprints from a diving start(long rest interval). 5 x 100 100 of each stroke IM order. 2 minute rest interval. One 100 IM. 50 scull. 6 x 75 Kicks(easy,medium ,fast). 2 x 200 1x IM , 1x Freestyle (2 minute rest interval. 400 IM or 500 free . 200 warm down or drill down.

BEAR SWIMMING Workout 022216

Dynamic stretching and light drylands core strengthening. 300 choice,+300 IM (Swim,drill,swim). 2 x 200 Pull (one with breathe control). 100 IM swim. Kick set: 4 x 75 Stroke kick.3 x 75 2 kick one drill, 2 x 75 1 kick one drill, 1 x 75 all swim. 12 x 50 4 groups of 5: first 5 on .50,2nd 5 on .45,3rd 5 on 40,last 5 on .35. 50 scull. 200 warm down.

BEAR SWIMMING Workout 021716

Warmup: 321 300 Swim choice, 200 Pull, 100 Kick. Main set : T-30 : We will swim a 30 minute timed set,and calculate our average 100 times. Kick set : Quadruple leg death ! 4 types of rigorous kick sets in succession. Drill set: 2 x 200 (one short axis,one long axis). Sprint set: 12 x 25 In and outs. 300 warm down. All rest intervals are 5- 10 seconds with 30 in between set changes. Thank you

BEAR SWIMMING Workout 021116

Dynamic stretching and drylands core strengthening. Warmup: 321 - 300 choice swim, 200 pull,100 kick. 4 x 50 free plus dryland activity. 6 x 75 stroke plus dryland activity. 5 x 100 IM plus dryland activity. 5 x 50 kick plus dryland,5 x 50 kick plus dryland. 200 stroke drill. 2 x 50 kicking on back w/ arms up. 2 x 50 heads up free. 12 x 25 sprint callouts. 200 warm down.

BEAR SWIMMING Workout 021016

Dynamic stretching and drylands core strengthening. Warmup: 12 x 50 (6x Drill ,swim ,6x Kick,swim). Timed 100's x 2 (freestyle). 12 x In and outs(short rest interval). 200 Backstroke drill. 200 breaststroke drill. 4 x 50 free w/ overkick. 3 x 50 Butterfly (changing breathing pattern by 50(#1 -3 down,one up.#2 -2 down,one up.#3 - 1 down,one up). Kick srints: 10 x 50 on the minute. 200 free drill: 3 strokes heads up,6 strokes heads down. 2 x 200 pull set. 2 x 150 (stroke,free,stroke by 50). 200 warm down.

BEAR SWIMMING Workout 020816

Dynamic stretching and light drylands core strengthening. Warmup : 321 300 Swim choice,200 Pull,100 Kick. 4 x 200 (#1 free at 80 % effort,#2 IM at 90 % effort,#3 200 kick -fast easy by 50,#4 200 breast stroke drill. 6 x 75 (odds-free,stroke,free. Evens-Stroke,free,stroke). 2 x 25 scull,2 x 25 heads up free. 12 in and outs. 10 50 sprints,stroke to be called out.

BEAR SWIMMING Workout 0201416

Dynamic stretching and light drylands core strengthening. Warmup: 321 . Main set "Ladder" : 100 Kick on side,200 IM, 300 stroke drill, 400 free,500 (400 IM plus 100 free).400 pull,300 kick w/ board,200 free w/ underwater flips,100 Breast,50 scull, 25 sprint free. Seniors/Juniors dryland activity between each part of ladder. warm down.

BEAR SWIMMING Workout 020316

Warmup : 321 - 300 Choice swim,200 Pull, 100 kick. 4 x 150 stroke order: (50 Kick,50 drill,50 swim) 5 second rest interval. 8 x 100 -First 4 IM order,2nd 4 free descend. 8x 25 (looking for 15's or better). 150 free w/ underwater flips. 3x 100 pull (burst,build,easy,fast x 3). 200 stroke drill(short axis). 12 in and outs on the .30. 200 warm down.

BEAR SWIMMING Workout 020116

Dynamic stretch and quick drylands-plank variations x 4. Today we will swim 50 x 50 . 12 x 50 warmup: Drill down kick back (RIMO x 3). 8 x 50 Pull with patterns to be called out.(burst,build,easy,fast,minimum stroke,breathing pattern ect..)5 second rest interval. 10 x 50 kick w/ board on the .50/1:00 by group(juniors and Blue/cubs can use fins). 10 x 50 Freestyle( descend 1-4 twice then One easy,one fast).5 second rest interval. 8 x 50 IM order on a tight interval. 2 x 50 easy warm down -choice.

BEAR SWIMMING Workout 012816

Warmup: 12 x 50 (3 x Reverse IM order) Swim down ,Kick back. 5 x 100 pull (w/ paddles)(fast,easy,fast,medium). 12 x 50 Kick sprints on the :50 . Strength set: 3 x 100 "Fist" IM with swim socks. 4 x 75 stroke with chutes and socks. 4 x 50 sprint free w/ out socks,chutes.200 free w/ underwater flips. 12 Salo "In & Outs" from the middle. 6 Salo "In & outs" from 8 yards out. 2 x 50 scull. 3 x 75 Free -6 strokes heads up,8 strokes sprint heads down. 200 warm down. All intervals are tight. 5 seconds between swims,30 seconds in between sets.

BEAR SWIMMING Workout 012716

Warmup 321 . 5 x 50 w/ dryland activity in between each 50. 4 x 100 pull (burst,build,easy fast) 6 x 100 w/ dryland activity after each 100. 4 x 75 kick with a leg excercise after each 75. 150 free w/ underwater flips. 200 stroke drill choice. 8 x 25 all out sprints. 200 warm down.

BEAR SWIMMING Workout 012516

Dynamic stretching and light dryland. Warmup : 321 300 Swim (choice), 200 Pull(long axis),100 Kick(on back or side). Leg warmer: 100 flutter @ 80 % effort,50 free w/ overkick. 50 dolphin on back,then 50 free w/ one leg up(alternating by 25),these are on a 5 second rest interval. 25 Free w/ overkick plus .45 seconds vrt kick.25 free w/ overkick plus 1:00 vert kick - arms straight up. 50 flutter kick on back w/ both arms up. Main set: 4 x 200 Swam as: 50 swim ,100 drill,50 kick (IM order) 10 second rest interval. Sprint set: 6 x 75 (odds:free,evens: free,stroke,free)10 second rest interval. 8 x 50 from a dive,alternating free and stroke x 50, 10 second rest interval. 10 x 25 Sprint free from a dive on the 45. 200 warm down. Welcome back !

BEAR SWIMMING First workout of 2016

Welcome back ! Bear will be resuming its practices starting Monday, January 25th. I hope everyone enjoyed their break. The"dry" and "wet" side of Bear Coaching have both been busy over break. I attended an "in water" clinic with Olympic Gold Medalist Anthony Ervin and attended the ASCA Coaching clinic in Napa. 2016 will be an exciting Olympic year, and Bear looks forward to fun,and challenging workouts,spirited meets and of course fast swims. See you Monday at 5:30 pm. Coach Pat