Bear Home Meer
Wednesday, August 9, 2017
BEAR SWIMMING " Dryland" Workout 080917
Today's workout will be held at CCC and will be a dynamic Dryland training session. To participate: Please wear appropriate running shoes,sweats or shorts and be mentally prepared for the challenging course. 6 strength stations will be visited along the way, Stairs,Hillclimbs,box jumps,iron crosses,440 yard sprints and plank variations are the basics. Standard time 5:30 - 7 pm. Thank you for being flexible , Pool will re open Monday August 14. Lake Anza was just a warmup for swimming in the Bay. As many of you know,I am getting ready for the Kellar Cove 2 mile Race next month,hoping to drop minutes from last years time. By race day I will have swam 100 miles in the bay( waves and all) in preparation for the race. Open water swimming is an awesome experience,and the summer months provide a hospitable 65-68 degree water temperatures. In the not too past, one of our swimmers swam the Engish Channel crossing returning years later to complete it! Bear has always had a strong open water contingency ,and they continue to compete to this day. When I was starting back in 2006/2007 Coach Rick would regularly hold open water workouts in the sf bay. I am happy and proud to maintain this tradition of Bear. Thank you.
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We had a tough and creative tour of the College Campus. Staring with stretching we then did cartwheels,summersaults,and seated flutter kicks before embarking. The pine needle covered Hillclimb (10x) was slippery and steep( focusing on reaction times). Next was the bar jumps( backwards =2, these were done 10 times and are geared for learning explosive starts). We improvised while spotting a fresh cut of Eucalyptus trees and found several suitable for military presses(some assisted,these are great for building shoulder strength),then onto the box jumps( a series of jumps up on a wall as high as you can,these also are great for explosive starts and turns)),then a balance wall walk ( focusing on core stability and symmetry). Next, we ran the stairs 6 rounds (wheel barrel style on your hands counted as two rounds).What can I say about running stairs: We cannot do enough of these. Off to the Iron cross, where each participant performed 10 leg lifts ......holding the last one for ten seconds. ( great ab workout). Circling back towards the Football/ soccer fields ,we did a set of flag relays ( improvised of course) which were 1/4 mile sprints on irregular and sloppy terrain .Last stop was back at the Pool where they did a " Wall Squat Off", holding a squat until no longer able to do it. I sprinted,laughed,lifted,jumped and was a bit sore just like the rest of you I bet.
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