BEAR SWIMMING Workout 113017

Dynamic Stretching and light Dryland core strengthening. Tonight will be a kick based main set. 6 x 100 kick on 1:35 . 50 easy swim. 5 x 100 kick on the 1:30. 50 easy swim. 4 x 100 kick on the 1:25. 50 easy swim,active rest. 3 x 100 on the 1:20. 50 easy swim. 2 x 100 on the 1:15( ultra tough).100 easy swim....... 1 x 100 sprint kick on the 1:10 ! 200 warm down. Thank you Chris Peterson for designing this set( I modified it ever so slightly),and swimming it with me.

BEAR SWIMMING Workout 112717

Dynamic stretching and light dryland. Warmup 322. 300 choice swim,200 pull,200 kick. Main set : 3 x (200 free @ 80%, 100 stroke @ 90%, 50 flutter kick,25 sprint stroke Hypoxic). 3x(200 pull long axis, 100 stroke kick,50 pull,25 sprint stroke). 300 warm down.

BEAR SWIMMING Workout 112217

Dynamic stretching and light dryland core strengthening. 12 x 50 Warmup ; Swim down , kick back. Call a set. Tonight we are going to take turns calling sets. 3k goal. Snacks will be provided.

BEAR SWIMMING Workout 112117

Dynamic stretching and light Dryland core strengthening. 222 : 200 choice swim, 200 pull or drill, 100 kick. 2( 6 x 50 on the minute, round 1 free,round 2 stroke). 3 x (4 x 50 sprint kicks) dolphin and flutter. 4 x 100 long axis pull (odds back ). 50 scull. 2 x 100 short axis drills. 100,75,50,25 stroke building intensity and speed. Starts. 300 warm down.

BEAR SWIMMING Workout 112017

Dynamic stretching and light Dryland core strengthening. 321 warmup: 300 choice swim, 200 pull or drill,100 kick. Davis brute squad x 2. 1) 200 fly +400 IM + 1650 free. 2 ) kick the same set : 200 dolphin on back, 400 IM kick, 1650 kick or until end of practice. See you on deck.

BEAR SWIMMING DISTANCE WORKOUT 111617

Dynamic stretching and light DRYLAND core strengthening. 12 x 50 ( Swim,Kick or Swim,drill). Tonight's distance set has a 3 mile goal. Many will not reach it...... Mile 1 : Pool Mile (66 laps freestyle 80% effort) under 23 minutes(approx. 1:26.15 per hundred). 50 heads up front scull. Mile 2 : Swim kick ,stroke order 50 yard legs ie. 50 fly,50 dolphin kick,50 back,50 flutter on back and so on(4 rounds)..... 50 scull w/ Piston kick. Mile 3 : Sprint 25 stroke,drill 100 stroke,kick 75. 8 rounds. 50 scull. Have a great Weekend everyone ,remember next week is Mon- Wed. Only . There are only 11 practices left before the SRVA meet, let's do our best to make each one count. Swim fast. See you on deck.

BEAR SWIMMING Workout 111517

Dynamic stretching and light Dryland core strengthening ( unless it is raining). Note : NO PRACTICE ON THURSDAY 11/23/2017 IN OBSERVANCE OF THANKSGIVING. Tuesday's practices are 5:00-6:30. Warmup 321 : 300 choice Swim,200 Pull or drill, 100 kick ( long course if available). 2 x (100 fast free,100 dolphin kick on back,50 scull ). 6 x 50's from a dive. 200 Breast drill,100 breast. 200 back drill,100 back. 12 x underwaters. 50 piston kick w/ sculling arms. 4 laps running underwater in 6 ft. 4 x 50 golf with 6 wallops after each. Vert kick x 4 mins. ,missile bobs x 30,arms up kicking on back. 300 KDS.200 warm down.

BEAR SWIMMING Workout 111417 "5-6:30"pm

Dynamic stretching and light DRYLAND core strengthening. It is Two Hundreds Tuesday. 3x200 warmup. 4x200 free, IM, kick,pull. 2x200 stroke sandwiches( stroke middle hundred). 4x50 strength drill ( kicking on back with arms up). 3x200 choice warm down . TUESDAY PRACTICES ARE NOW 5 - 6:30 pm. See you on deck.

BEAR SWIMMING Workout 111317

Dynamic stretching and light Dryland core strengthening. If it rains at practice,we are going to switch to under waters........ Otherwise we are going to do a 4 x 4 x 4 ( 4 x 4.100's,#1 and #3 are kick). 50 scull. 4 x 4.50 sprints. 4 x 4 .75 swim ,drill,swim. 2 x 150 free with UW flips. 4 x 50 hybrids. 8 x 25 uw's. 200 breaststroke drill, 200 backstroke drill. 100 IM. 300 warm down.

BEAR SWIMMING Workout 110917

Dynamic stretching and light Dryland core strengthening. Strength Thursday rain or shine. We will perform a series of quality sprints and middle distance swims,adding a strength component. 12 broken 100's with swim specific excercises in between each. These are creative callouts. 12 x 50 Kick sprints(with a scull 50 in between). 8 x 200 ( odds free, evens stroke). Strength chore after each 200. 150 free with UW flips. 300 long axis pull. 6 x 25 loose and fast free. Make sure your BEAR swimmer is currently registered for deck pass at usa swimming, and that you review the meet sheet ( pacswim.org then click on meets)and register online for the December SRVA SCY meet. Last meet of the year. Check with Coach Pat for entry times and suggested events. Thank you for swimming Bear,the Team is thriving with the new 4 day per week schedule. Swim Fast.

BEAR SWIMMING Workout 110817

Dynamic stretching and light Dryland core strengthening. 321 warmup: 300 choice swim, 200 long axis pull or short axis drill,100 Kick. Pyramid in this order : swim, hybrid,kick variation,pull. 50,100,200,400,500. Then switch order and run through as many times as we can in 1.5 hours. Please sign up for srva meet dec.11-12 in San Ramon. Bear is counting on a strong showing at our last meet of 2017. Swim Fast . This is our first rainy day practice !

BEAR SWIMMING Workout 110717

Dynamic stretching and light Dryland core strengthening. 1000 reverse IM Warmup. "Toy Tuesday " , Chutes,bands,socks,paddles,snorkels,med balls,chains,mono fin,fins,boards, ect... 8x50 power challenge. 6x 50 super kick sprint set. 2 x (4x 100) ,odds stroke, evens free( with resistance).3x3 : 1) 300 pull,300 kick ,300 drill.(all with resistsnce(socks or chutes). 12 x sprints from a dive. All end w/ flips. 50 scull. 300 warm down. SRVA Meet is open, please register now. Dec.11-12 in San Ramon. Go Bears !

BEAR SWIMMING Workout 110617

Dynamic stretching and light Dryland core strengthening. 222 Warmup: 200 Swim choice,200 Pull,200 kick. 12 x 50 (Swim/ kick,stroke order x 3). 3 x 200 (IM,free,4x50 kick). 50 scull. 2 x 100 long axis drill(12 kick switch,then 6 kick switch). 4 x 75 build to sprint 75 Breast,plus a 75 breast kick. 150 free w/ UW flips.50 piston kick,mid scull.300 warm down.

BEAR SWIMMING Workout 110217

Dynamic stretching and light dryland core strengthening. Warmup: 321 300 choice swim,200 pull or drill,100 kick. 4 x 75 swim ,kick swim. 7 x 225 :odds super IM , evens freestyle sprint the last 75. 3 x 200 pull each different. 6 x 75 kick sprints. 50 scull.150 free w UW flips. 4 x 25 from a dive. 300 warm down.

BEAR DRYLAND WORKOUT 110117 (POOL CLOSED)

Hello, tonight's practice will be a Dryland session. Please dress accordingly with running shoes. Same time,and we will meet outside the Pool. We will be done at 7 sharp. Thank you.