BEAR SWIMMING HALLOWEEN /SWIM or TREAT

Happy Halloween ! Special Halloween workout tonight. Workout is reduced to 5:30 - 6:30 pm , in an effort to leave time for trick or treating. The SRVA MEET ON DEC. 9,10 is open now. Please sign up asap , this is our last meet of the year. Note: Tommorows workout is Dryland based,bring your running shoes. Pool is CLOSED WEDNESDAY. See you on deck !

BEAR SWIMMING WORKOUT 103017

Dynamic stretching and light Dryland core strengthening. Last Meet of the year SRVA San Ramon Dec 10. Let's have a good turnout for this meet. 222 Warmup. 6 x 75 ( medium swim,medium kick,sprint) freestyle with kicking all dolphin). 200 kick,4 x 50 kick,4 x 25 sprint kick. 2 x 300 pull(2 types). 4 x 100 IM sprinting one stroke. 50 scull.4 x100 free descend. 150 free with UW flips. 300 warm down. Note : Pool Closed Wednesday. We will do a DRYLAND practice: Running the College with strength stations.

BEAR SWIMMING WORKOUT 102417

Dynamic stretching and dryland core strengthening. Warmup : 222 : 200 Swim , 200 pull or drill, 200 kick. 16 x 100 ( 4x of each stroke , broken down to 1 swim, 1 kick , 1 drill, 1 smooth and fast). 4 x 200 , odds free, evens IM. 6 x 50sprint kick in the 50. 50 scull. Starts. Turns . Swim your events. 12 x 25 fun sprints. 300 warm down

BEAR SWIMMING Workout 101817

Dynamic stretching and core strengthening. Warmup 222:200cjoice swim,200 drill or pull,200 kick. 20x50 ;5 groups of 4.Odd groups free descend. Evens IM order.50 scull. 6x50 sprint kicks on the 50. 50 drill. 3 x100 strike sandwiches with get outs. Triple leg death: overkick freex50,very kick x 3 minutes.50 free with one leg up. 2x200 free pull( one hypoxic, one distance per stroke). 6x25 sprints from a dive. 300 warm down.

BEAR SWIMMING Workout 101617

Welcome back ! Dynamic stretching and light Dryland core strengthening. 321 warmup:300 choice swim,200 Pull,100 kick. 12 x 100 free (3x groups of 4)first 4 descend,2nd 4 descend while maintaining low stroke count.Last 4 long uw's with 6 dolphin kicks of each wall. 6x50 kick sprints,3x200 drill( short axis,long axis,short axis). 400 IM,2x 200 IM one drill. 150 free with uw flips. 12 x 25 Fun sprints. 300 warm down.

Bear Practice cancelled Oct. 12,2017

Due to bad air quality. Sorry for the inconvenience.

BEAR SWIMMING 101117 Practice Cancelled

Due to poor air quality the pool is closed. Sorry.

BEAR SWIMMING 101017 Practice cacelled

Due to bad air quality, today's practice is cancelled.The A.D. at CCC is suspending all athletics today.Sorry for the inconvenience.

BEAR SWIMMING Workout 100917

Dynamic stretching and light dryland core strengthening. Warmup 321 ; 300 Swim,200 Pull, 100 Kick. In observance of the poor air quality due to the fires in neighboring counties ,we will observe a light workout with no Hypoxic sets. Davis mile : 11 laps to 1 lap. Evens are IM,odds are free. 275 free,250 IM, 225 free,200 IM, ect..... Drop strokes as IM swims get shorter. 16 x 50 kick. Odds easy,evens sprints. 300 short axis drill. 50 scull, 12 x 25 fun sprints. Warm down.

BEAR SWIMMING Workout 100517

Dynamic stretching and light Dryland core strengthening. Today we will observe strength Thursday. 12 x 100 with climb outs and dryland excercises. 12 x 50 kick with 6 wallups after each 50. Very kick, overkick, wall kick and one leg up free for more leg work. 3 x 200 pull with exercise in between . 300 warm down. All swimmers must be USA registered, this is mandatory. Thank you

BEAR SWIMMING Workout 100417

Dynamic stretching and core strengthening. Warmup : 222 two hundred swim, two hundred pull, two hundred kick. 12 x 25 sprints ( 3 rounds of 4,descend each all free. 2x 25 shooters. 6 x 50 sprint kicks. 3 x 100 fly.50 scull. 6 x 75 swim,drill, swim( free,BR,fly). 3 x 200 ( free,IM,free). 4 x 50 Callouts. 200 Warmdown.

BEAR SWIMMING Workout 100317

Welcome to our first Tuesday practice. In an effort to build a better program Bear is now practicing 4 days a week ( M- Th). Today's practice starts with dynamic stretching and light DRYLAND core strengthening. 321 Warmup : 300 Swim choice, 200 Pull, 100 Kick. 12 x 50 ( 4 x 50 sprint free,4 x 50 sprint Breast,4 x 50 fly). 200 long axis combo drill. 50 scull. 12 x 100 (4 x 100 IM, 4 x 100 pull, 4 x 100 kick) all descend 1-4. 50 scull. 200 IM drill. 150 free w/ UW flips, 200 warm down. Swim fast.See you on deck.