One Week Break from Practice , Practice resumes 08/07/2017

Monday August 7, 2017 @ 6:00 PM. We will meet or carpool to Lake Anza ( 20 minute drive to the Berkeley hills). This is a fun open water swim,complete with a nice beach for the younger swimmers. Wednesday Aug.9. Dryland at CCC. Dress appropriately. 5:30-7:00 pm. Thursday August 10. Kellar cove open water swim 5:30-7:00 pm. Swim in the Bay,waves and colder water make these trips fun and memorable. The Pool at CCC will re open Monday August 14th for regular practices. Thank you for swimming BEAR !

BEAR SWIMMING Workout 072717

Dynamic stretching and light dryland core strengthening. 222 Warmup : 200 Swim, 200 pull or drill, 200 kick. 4 x 75 ( fast,fast,easy by 25) for time. 2 x 300 Pull long axis ( one backstroke,one freestyle). 3 x 100 IM descend 1-3. 50 scull. 150 free with UW flips. 200 free drill( shark fin). 50 Piston kick with sculling arms. 12 x 25 sprints from a Callout. 300 KDS rimo. 200 warm down.option: strength training: ( climb out and do dryland in between sets). Planks,Push-ups,seated flutter kicks,starfish,plank variations,lunges,crab walks,iron crosses. Note : Pool will be closed for next two weeks. It will re open 08/14/2017. I will be on vacation next week. The second week of August we will hold Monday's 08/07 practice at Lake Anza 6 -7:30 pm,Wednesday 08/09 5:30 - 7:00( wear running attire) at CCC, Thursday 08/10 Kellar cove in Point Richmond 5:30 - 7:00(Open Water in the SF Bay).

BEAR SWIMMING Workout 072617

Dynamic stretching and light Dryland core strengthening. Warmup: 10 x 100 ( odds free swim , evens Stroke in IM order). 10 x 100 ( descend 1-4, 5-8 and make #9 easy,#10 Fast. 10 x 100 ( free,free,free,kick),(free,free,kick 50), (free swim,kick 75) (100 kick) x 2 plus 100 Fly,and 100 breaststroke. 300 Warmdown. 3,300 yards. Well done !

BEAR SWIMMING Workout 072017. Short Course Yards

Dynamic stretching and light dryland core strengthening. 3 x 200 warmup : Swim 200 choice,Pull or Drill 200 ,Kick 200. 8 x 50 Sprint Kicks on the .50. 6 x 75 Swim kick swim IM order less free x 2. 50 Scull. 200 short axis combo drill.200 breast. 100 Butterfly for time. 4 x 100 free descend by 100. 8x 25 bursts. 8 x 25 under waters. 2 x 150 free with UW flips. 300 warm down. ALL SWIMMERS NEED TO BE USA REGISTERED. IF IT HAS BEEN LONGER THAN 2 weeks than the trial period is over.Only USA Swimming registered kids will be allowed to practice . Thank you

BEAR SWIMMING Thurs. 7/20 Long Course AM Practice

3x200 Swim,Pull,Kick. 4 x 200 Free Swim, IM Drill,free drill,IM Swim. 6 x 50 Sprint Free. 6 x 50 Sprint kick. 300 long axis pull 50 back, 50 free. 2 x 150 stroke sandwiches. 50 scull.50 Piston kick. 300 choice warm down.

POOL CLOSED Wed 071917

Pool is still closed for pump repair.This is being addressed as quickly as possible,hoping for a re opening tomorrow. Sorry for the inconvenience.

BEAR SWIMMING Open Water Practice 071817

Meet at Kellars cove Point Richmond for a one mile bay swim. Please rsvp. Juniors and Seniors can distance swim . Younger swimmers can come get in with parental supervision. The water is a nice 65 degrees and it is always fun !

PRACTICE CANCELLED Monday 07/17

Hello, I just received news that due to pump failure, the pool is closed. Sorry for the inconvenience. This will most likely cancel our long course practice tomorrow morning as well.

BEAR SWIMMING Workout 071717

We had some solid performances at this weekends Home Meet. Good Job to all the Swimmers who gave their all in the pool . We saw time improvements across the board( some drastic). Thank you to BEAR parents for volunteering your time And support to help make the meet successful. Today will be post meet reviews,and addressing any stroke and turn infractions as well as an easy day for those who swam the Meet. Dynamic stretching,light dryland core strengthening. 3 x 200 warmup. 12 x 100 IM swim/ free drill.Im drill/free swim x 3. 12 x 50 sprints from a climb out. 12 25 sprints from a climb out into a dryland excercise. 12 xx 50 kick 3 strokes 4 times. 2 x 300 free descend within each 300. 200 short axis drill. 200 warm down.

BEAR SWIMMING PRE - MEET Workout 071417

Private invitation only Long Course Practice for all Swimmers who are in this weekends meet. 5- 6 pm. Please do not be late . 50's and 100's off the blocks. This is a great way to loosen up before the Meet.

BEAR SWIMMING Workout SCY 071317

Dynamic stretching and dryland core strengthening. Warmup : 3 x 200 ( Swim, Pull, Kick). Start and Turn Clinic. Racing Start prep for all 17 registered for this weekends meet. 12 x 25 Sprints from a dive. 12 x 50 kick sprints. Racing Starts with breakouts x 12. 300 KDS rimo. 200 breaststroke drill. 100 dead arm free drill. 50 scull. More starts and Races. 200 warm down. Arrive at CCC at 7:45 am or earlier Saturday and Sunday. Parents will HAVE to work the Meet in some capacity.......Timers, Officiating,Snack bar, Marshalls. Thank you

BEAR SWIMMING LONG COURSE Practice 071317

Warmup : 12 x 50. Swim/ drill. Main set : kick 200 ( strength), drill 200, kick 4 x 50 ( strength), drill short axis 200. Repeat. 50's for time and starts. 200 warm down.

BEAR SWIMMING 071217

Dynamic stretching. 3x200 warmup 200 swim, 200 pull, 200 kick. 200 short axis drill, 200 kick long axis. 200 long axis drill, 200 short axis kick. Repeat until sprint set . 300 warm down ..

BEAR SWIMMING LONG COURSE Workout 071117

Warmup: 3x 200 Swim,Pull,Kick. 3 x 100 freestyle descend. 3x200 IM descend. 6 x 50 sprint from a dive. 200 choice drill. 4 x 50 sprint kick. 50 scull . 12 In and Outs. 200 warm down.

BEAR SWIMMING Workout 071017

Dynamic stretching and light dryland core strengthening. 321 Warmup: 300 Swim, 200 Pull, 100 Kick. Reverse 1000 IM. 4 x 100 freestyle( burst,build,easy,fast). Reverse 1000 IM Kick/Drill by 50. 6 x 50 Sprints from a dive. 300 warm down.

BEAR SWIMMING Workout 070717 " Open Water"

We will be departing Kellar Cove at 5 pm tonight for a special two mile open water bay swim. Senior swimmers 2 mile,juniors : Laps in front of the Beach in 3-4 feet of water ( with Parent Supervision). This is a great time to acclimate to the colder water and prepare for our Long Course Meet and the Kellar Cove Race in September. Please rsvp so I know how many are coming.

BEAR SWIMMING Workout 070617

Dynamic stretching and light dryland core strengthening. 321 Warmup: 300 Swim,200Pull,100Kick. 4 x 200(50 free+100 Stroke+50 stroke kick). 50 Scull. 4 x 100 freestyle ( burst,build,easy,fast). 300 Pull for technique. 6 x 50 from a diving start. 150 free with underwater flipturns. 300 KDS rimo. 50 piston kick with sculling arms. 200 warm down. See you on deck.

BEAR SWIMMING Workout 070517

Dynamic stretching and light Dryland core strengthening. 321 : 300 Swim,200 Pull,100 Kick. 12 x 75 ( Swim,Kick,Swim,Drill x 3) 1) Fly,2) Back,3)breast. 4 x 100 free ( build,burst,easy,fast). 2 x 200 pull ( one for low stroke count,one Hypoxic breathing pattern). Starts and Turns. In and outs x 12. 200 short axis drill. 300 warm down. Good Bay Swim on Independance day ! See you on deck. Long Course AM practices resume next week. 10 days until the Home Meet, let's put our best effort into preparing for this.

Pool Closed Monday July 3rd, No Long Course this week.

Hello Parents and Swimmers, The Pool is closed for Monday July 3rd and for AM practices this week. Long Course will resume next week,and PM practices are offered Wednesday and Thursday. I am offering an open water swim on Tuesday morning at 8:30 am for those interested. This is a Bay Swim departing from Kellars Beach Point Richmond. 1-2 miles,water temperature 64-65 degrees. Please RSVP ,plans could change based on conditions and participation.