Practice Cancelled 12/13/2018

The pool pump repair is taking longer than expected. Open to informal get together this evening if there is interest.Please email,call or text and keep me apprised. We will be on break until Jan . 26. Thank you for Swimming Bear Merry Christmas! We will offer 3 trail run/ dryland practices over break.

Practice Cancelled Wed. Dec.12th 2018

Unfortunately the pool sensor is still under repair.Hopefully we will have water for our last practice (and Potluck) before break.Options include: Sizzler,Los Moles,or Tandoor ......5:30-7:00 pm.Thursday.

Practice Cancelled Tues. 121118

Hello , regrettably practice is cancelled due to mechanical issues with the Pool. Sorry for the inconvenience. Thank you.

BEAR SWIMMING Workout 121018

Congratulations to those who persevered the cold water and inclimate weather to race this weekend.Respectable results , considering our recent break( air quality). Today’s set : 321 Warmup, Starts ,Turns and breakouts will be tonight’s focus. 4 x 200 (stroke order). 6 x 100(free w/ a plan). 8 x 50 Stroke Kick.12 x 25 break outs. Warm down. Team potluck on Thursday: please bring something to share !! Thank you for Swimming Bear. We will observe the holiday break starting 12/13/2018.

BEAR SWIMMING WORKOUT 120418

Warmup 321 : 300 Choice Swim, 200 Pull or Drill,100 Kick. Main set 25 x 125 . 2 all out Sprint 125’s freestyle.2 x 125 25 Kick,100 Free Sprint. 2 x 50 fast free,25 medium,50 fast free. Repeat for butterfly, bringing us to 16. Last 9 kick or Drill based. 3 x kick swim kick (50+50+25).3x (100 Drill,25 Kick).3 x (50 Drill,75 Kick).Warm down. Thank you for Swimming Bear.

BEAR SWIMMING Workout # 805 120318

Warmup 321: 300 Choice Swim, 200 Pull or Drill, 100 Kick. We are going to focus on the 100 Freestyle and 100 Butterfly THIS WEEK. We are going to swim 100 x 125’s in a series of patterns to be explained as the week rolls on..... This is Meet prep for this Weekends race. Two weeks left before our Winter break. There will be several cross training dryland centered trail runs offered during break.Please step up to the challenge. Stay tuned for details. Thank you for Swimming Bear.

BEAR SWIMMING WORKOUT 112918

Dynamic Stretching and light dryland core strengthening. Warmup:222 ; 200 Choice Swim,200 Pull or Drill,200 Kick. Main set : Pyramid. 500-25-500 Start with free and alternate IM and stroke or kick for the rest. Thank you for Swimming Bear.

BEAR SWIMMING WORKOUT 112818

321 Warmup;300 Swim Choice,200 Pull,100 Kick. Main set: 6x 500 : 1) 500 Free (50 fast, 50 easy). 2) 400 IM sandwich ( 50 free,400IM,50 Free). 3) Pull: middle 100 backstroke. 4) Kick ( non stop). 5) 10 x 50 free on the minute. Warm down.

BEAR SWIMMING Workout 112718

Dynamic Stretching and light dryland core strengthening. Warm up : 321 -300 Swim Choice,200 Pull,100 Kick.200 Tuesday: 8x 200 alternating IM and Freestyle,Swim and Drill combo’s. 2x 3 x 100 Kick. 2x 300 Pull (dist. Per stroke,BC). 50 Scull. 4 x 50 hybrids. 200 back. 50 easy . 100 breaststroke. 500 free warm down.

BEAR SWIMMING Workout 112618

Dynamic stretching and light dryland core strengthening. 321 Warmup: 300 choice Swim, 200 Pull, 100 Kick. 8 x 100 (alternating IM and Free). 6 x 50 Sprint Kick on the minute. 2 x 200 Pull. 500 free,50 Scull, 400 IM ( Drill,Swim). 12 x 25 Sprint Callouts.300 warm down.

BEAR SWIMMING / College closed this week 11/19-23.

We will resume practice as soon as the air quality goes back to normal. Sorry for the inconvenience. We are looking forward to fun and challenging workouts soon. Please do 30 minutes of Dryland per day (faster swimming.com DRYLAND core excercises level 1 on YouTube). We look forward to seeing everyone next week.

PRACTICE CANCELLED DUE TO UNHEALTHY AIR QUALITY Nov. 14,2018

College pool is still closed due to unhealthy air.We apologize for the inconvenience.

PRACTICE CANCELED DUE TO UNHEALTHY AIR QUALITY Tues. Nov. 13- ?

The College has closed the pool and cancelled outdoor athletics. Wednesday/ Thursday looks to be the same. Sorry for the inconvenience.

NO PRACTICE VETERANS DAY NOV. 12,2018

Thank you for Swimming Bear .

BEAR SWIMMING WORKOUT 110718

NO SWIMMING WEDNESDAY DUE TO WATER POLO TOURNAMENT. PLEASE BRING RUNNING SHOES AND SWEATS. We will have a DRYLAND WORKOUT. Please register for the December Meet in San Ramon at Olympic High School. This will be the last meet of the year for us. All swimmers must wear proper attire, no board shorts. Please purchase Team Suit or dark blue Jammer. No shirts. This is a competitive Swim Team, not a class. Wednesday’s workout will be comprised of Running, and Core Strengthening excercise. Thank you for Swimming Bear.

NO PRACTICE HALLOWEEN 2018

Enjoy a safe Halloween, If you are racing this weekend then please refrain from eating too much Candy ! Meet prep w/ block starts Tomorrow- Thursday Nov. 1. Thank you for Swimming Bear .

BEAR SWIMMING Workout 102918

Warmup: 321 300 Choice Swim,200 Pull or Drill,100 Kick. Pre Meet Workout: 20 x 50 ( 4 sets of 5 descending)strokes to be called out. 16 x 25 Sprint kicks on the 30. 300 Pull.Turns:Salo in and outs (3 x 6@ different distances). Drill set: 4 x 100 stroke drill. 300 Warm down. NO PRACTICE ON WEDNESDAY- HALLOWEEN. Thank you for Swimming Bear.

BEAR SWIMMING Workout 102518

Warmup 321: 300 Choice Swim, 200 Pull or Drill, 100 Kick. Today is ”Strength Thursday “ . Today will be a Sprint based workout with a series of strength challenges in and out of the water. 20 x 25 Sprints. 12 x 50 Sprint kicks. 8 x 100 fast swims all broken with an excercise infused. 300 Warm down. NO PRACTICE ON HALLOWEEN. Thank you for Swimming Bear.

BEAR SWIMMING Workout 102318

Dynamic stretching and light dryland core strengthening. Warmup 222 : 200 Choice Swim, 200 Pull, 200 Kick. 20 x 50’s ( 4 sets of 5 descending). 2 x 300 Pull. 50 Scull. 12 x 50 sprint kick Callouts. 4 x 100 hybrids. 4 x 100 stroke.200 free to fly drill. 6 x 25 Sprints “All out”. 300 warm down. NO PRACTICE ON HALLOWEEN. Thank you for Swimming Bear.

BEAR SWIMMING Workout 101618

Dynamic stretching and light dryland. 321 Warmup. 25/50 day. We are going to sprint 25’s and 50’s on a tight interval with some breathe control.

BEAR SWIMMING Workout 101118

Warmup 321 ; 300 CHOICE Swim, 200 Pull or Drill, 100 Kick. Strength Thursday: Sprints and dryland today. Join us as we engage in great core strengthening excercises incorporated into a Sprint based workout. Good fun and challenging sets make Thursday’s a Team favorite! MEET SCHEDULE : November 3,4 Crow Canyon Sharks , San Ramon (SCY). December 8,9 : SRVA SCY Last Meet of the year. To assemble the Team list please contact me with confirmation ( require 6 minimum). ALL SWIMMERS ARE REQUIRED TO BE CURRENTLY REGISTERED WITH USA SWIMMING.Next week, NO REGISTER/ NO SWIM. Please be vigilant and renew or register ASAP. USASWIMMING.ORG . It is great to see almost everyone back in condition and Swimming fast again . Throw it all down at practice,good effort with great technique are a winning combination. Thank you for Swimming Bear .

BEAR SWIMMING Workout 101018

321 Warmup: 300 CHOICE Swim, 200 Pull,100 Kick. “POWER HOUR” Courtesy of Legendary former Coach Graeme Baldwin . Comprised of 3 sets of ten 100’s on tight intervals.First ten Freestyle,Second ten IM order,Third 10 freestyle. 50 Scull. 100 warmdown. 3700 yds. Thank you for Swimming Bear . Our Coaches are determined and committed to providing the richest swim experience in the West County. Short list of past Bear Coaches that I have worked with and have learned from: Roque Santos (Gold Medalist Olympian), Jeff Natalizio Cal Aquatics’s (2 time Olympic trials competitor)founder of Ziofit, Ian Bannister ( Cal standout), Luis Vayo ( Cal Swimmer extrordinare), Carol Nip ( PAC Masters Coach of the Year), Rick Arneson ( Drill King and Open Water Specialist), Blythe Lucero (NCAA Competitor). Cheers to them for paving the way for what is again a powerful program.

BEAR SWIMMING Workout #788 100918

Dynamic stretching and light dryland core strengthening. 222 Warmup ; 200 Choice Swim, 200 Pull or Drill, 200 Kick. 12 x 25 on the 30 Callouts. 50 Scull. 6 x 50 Sprint Callouts on the minute. 2x 200 pull. 6x 75 Sprint kicks on the 1:15. 4 x 75 Stroke builds. 50 easy. 200 short axis drill. 300 warm down.

BEAR SWIMMING Workout 100818

Warmup 321; 300 Choice Swim, 200 Pull, 100 Kick. 4 rounds of (125 Stroke,250 IM Challenge,500 Free). 6x 75 Sprint kicks, 2 x 200 Pull. 6 x 50 Sprint Callouts. Thank you for Swimming Bear .

BEAR SWIMMING Workout 10418

321 Warmup 300 Choice Swim, 200 Pull or Drill, 100 Kick. 5 x 100 Kick on the 2:00. 4 x 75 build to sprint in stroke order. 50 Scull. 500 after Pull with breath control. 3 x 100 free descend. 2 x 200 short axis drills. 400 IM. 12 x 50 Sprint Callouts. 200 warm down. Please make sure that you’re USA Swimming membership is current. Thank you for Swimming Bear .

BEAR SWIMMING Workout 100218

Dynamic stretching and light dryland core strengthening. Warmup:222 200 Swim,200 Pull or Drill,200 Kick. Main set : 4 x 300 ( #1 Build Free, #2 IM less free , #3 Breastroke 100 Swim,100 Kick,100 Drill. #4 75 flutterfly,75 hybrid bsck, 75 flutter breast, 75 fist free). 400 Pull. 50 Scull. 10 X 50’s for time. 300 warm down. Thank you for Swimming Bear .

BEAR SWIMMING Workout 100118

Warmup 331: 300 Swim,200 Pull or Drill, 100 Kick. 4 rounds of : 100,75,50,25 stroke. I will shuffle the order starting with 100 Swim, 75 Drill, 50 Kick, 25 Sprint all Fly. Next.... Backstroke, etc. 200 Fist IM, 300 Pull(100 Free, 100 back,100 Free). Endless relay with fly over starts. Warm down 300. Thank you for Swimming Bear !

BEAR SWIMMING Workout 092718

Week in review : Monday “Sneaker sets”,where Coach builds 50 sprints into a variety of distances. Tuesday : “Builders”, Wed: IM drills, Ascending sprints. Thursday (Today) is a mix of Stroke School and Strength Thursday. Juniors and Seniors will pair up with Cubs or Blue/Gold level Swimmers and spend some time sharing tips on ONE stroke. They will also introduce you to proper swim related dryland exercises focusing on core strength. Goal is 50 x 50’s 5 sets of 10. Let’s make sure EVERY SWIMMER is USA registered, current , and in a TEAM SUIT AND CAP. Thank you for Swimming Bear .

BEAR SWIMMING Workout 092018

Recap of this weeks workouts: Monday : Bookended timed 50’s and 75’s that were part of a 200.These were both eye opening and grueling. Perfect solid and even negative splits were achieved by some. More 200’s on Tuesday, but with a drill approach. Wednesday was great , sprinting 25’s and climbing out for dryland throughout the entire practice. Tonight’s Workout will be split : Strength Thursday for those who did not attend yesterday’s set and IM Challenge day for those who did participate yesterday. Strength Set: 25,50,75,100 x 10 rounds ( climbing out and performing a dryland exercise in between each swim ). IM Challenge : 1000 Reverse IM,400 IM Kick,200 IM Drill, 100 Swim for time.Round 2: 100 IM fist, 200 IM kick,400 IM Swim / drill,1000 IM. Easy warm down. Events: Keller Cove Open Water This Sat. In Richmond. Orinda Aquatics Short Course Yards,ONDA at EC. Let’s get a group to one of these. Thank you for Swimming Bear.

BEAR SWIMMING Workout 091318

Dynamic stretching before a 321 Warmup Swim:300 Choice Swim,200 Pull or Drill,100 Kick. STRENGTH THURSDAY. Sprints and dryland exercises. Power Hour. Then an easy warm down. Thank you for Swimming Bear.

BEAR SWIMMING Workout #780 091218

Dynamic Stretching and light dryland core strengthening.222 Warmup: 200 Swim Choice,200 Pull or Drill,200 Kick. Today is 4 x 4 day ; We will swim 4 blocks of 4 x 125 in varying orders and intensities. 50 Scull, 200 Drill. 12 x 25 Callouts. 300 Warmdown.

BEAR SWIMMING Workout 090618

Dynamic Stretching. 321 Warmup: 300 Swim, 200 Pull or Drill,100 Kick. Strength Thursday “Sprint Strength” to be exact. Set 1) 20 x 25 with dryland after each 25. 10 x 50 sprints with 40 seated flutter kicks after each one. 6 x 100 with dryland activity after each hundred. 300 Warm down.

BEAR SWIMMING Workout 090518

Dynamic stretching and light dryland core strengthening. Warmup 222: 200 Choice Swim, 200 Pull or Drill,200 Kick. 4 x 125(50 free + 75 stroke).Stroke order, build the 75’s. 4 x 200 Stroke drills. 2 x 200 Pull. 8 x 50 Sprint kicks on the 50. Endless relay (10 minute). 12 x 25 Callouts. 300 Choice warm down. Thank you for Swimming Bear.

NO BEAR SWIMMING PRACTICE ON MONDAY Sept. 3 2018 Labor Day

BEAR SWIMMING Workout 083118

Dynamic Stretching . Warmup : 321 300 Swim,200 Pull or Drill, 100 Kick. Today is Strength Thursday “. 50, dryland,100 + dryland,200 + dryland,300 + dryland,400 + dryland,500 + dryland. 12 x 25 Sprints. 300 warm down. Expect to be challenged. Thank you for swimming Bear.

BEAR SWIMMING Workout 082918

Dynamic stretching and light dryland core strengthening. Warmup 222 : 200 Swim,200 Pull or Drill, 200 Kick. Today’s theme is “The quest for a 10 second 25”. We will again focus on breakouts and Awesome starts. Set 1) 10 x 25 from different starting positions. 10 x 50 sprint kicks. 50 Scull. 10 x 25 quest sprints for time ( looking for 10 seconds, or close.) 500 free pull. 10 x 12.5 breakouts. 400 IM swim/ drill. 300 warm down.

BEAR SWIMMING Workout 082818

Recap of Thursday and Monday practices: Thursday :builds and finishes concentrating on changing gears. 3000 yards.Monday 100’s day; Plenty of rounds of 100’s in all flavors centering around 10x on the 2:00 (lots of rest). Today’s set : 200 Tuesday ( broken into groups of 4 x 50, 2x 75 plus 50, 50,100,50 stroke sandwiches,and 75,100,25. We are focusing on Short Course Yards now and have two events coming up: Keller Cove Open Water, and a SCY Meet to be determined. Week two will feature a slight increase in intensity and volume. Welcome rec swimmers who will be participating in our Fall program allowing them to swim with year rounders until December. High School Swim season is around the corner and Bear Swimmers have a tradition of solid performances and versatility . Thank you for Swimming Bear.

BEAR SWIMMING Workout 082318

Dynamic Stretching and light dryland core strengthening. Warmup: 222 - Swim,Pull,Drill. Today is Strength Thursday, and we will do a variety of land based exercises in between rounds of Sprinting. Nothing longer than 100 yds today ! Note: For those who were not around for the suit order please note; Team Suits can be ordered at Swim Outlet.com , the Team Suit is Sporti Tracing (blue) Male Jammer # 8171695. Girls suit # 8171693 for a small additional cost they will put a Bear Swimming text on it ( in white). Please call for best service. Thank you for swimming Bear.

BEAR SWIMMING Workout 082218

Dynamic stretching,light dryland core strengthening.Warmup 321:300 Choice Swim ,200 Pull or Drill,100 Kick.Todays focus breakouts and finishes. We will also be doing a series of line drills. 300 warm down.

BEAR SWIMMING Workout 082118

Hello, and welcome back. We will start today’s practice with some dynamic stretching and light dryland core strengthening. Warm up today will be a 222, consisting of a 200 swim, 200 pull, and 200 kick. I am going to break the work out into 5 20 minute segments, each focused on a different aspect of swimming competitively. This will be a sprint based work out focusing on visualization, starts, breakouts, race planning, turns and finishes. Breaking the race into segments allows us to strengthen each component, resulting in a better race. Let’s have fun with it, look forward to seeing everybody on deck. Thank you for swimming BEAR.

BEAR SWIMMING WORKOUT 082018

Welcome back from our short break. Long Course season is behind us and we we’ll begin training for Short Course Yards (SCY). We will gradually build back up to 100% through a series of carefully planned workouts that will involve some High Intensity work. Today’s set : Dynamic Stretching and dryland core strengthening. Warmup 321: 300 Choice Swim, 200 Pull or Drill, 100 Kick. 20 x 50’s : 5 x 50 build, 5 x 50 Hybrid, 5 x 50 kick, 5 x 50 UW . 50 Scull. 2 x 200 Pull( middle 100 back),#1 dps, #2) BC. 6 x 75 Stroke sandwiches. 6 x 25 sprint fun set . 8 x 50 sprint kicks on the 50. 300 warm down. Thank you for Swimming Bear, our Coaches are devoted to providing a rich Swim experience for all who attend. Junior/ Senior Swimmers please make sure to stick to your particular program in an effort to reach specific targeted goals, times and accomplishments. See you all on deck !

BEAR SWIMMING Practice/#769 Potluck 072618

Dynamic Stretching and light dryland core strengthening. Easy choice 300 warm up: 16 x 50 Callouts. Warm down. All Team Potluck 6:15-7:00. Please bring side dishes or drinks in easy to handle finger foods. The Pool will be closed until 8/14. We restart practice on Monday Aug.20. Please rest up and enjoy spending time with family. Dryland : YouTube: Faster Swimming core training level 1. Following this regimen for 30 minutes s day will help to maintain core strength. All trails.com can point you to a local running trail. Enjoy the break. Thank you for Swimming Besr.

BEAR SWIMMING Workout 072418

Dynamic Stretching and light dryland core strengthening. Two fer Tuesday ; Pairs of 200’s in various combinations of Swim/drill, Kick/Swim, Pull/Kick,and more. Team Potluck Thursday the 26th. Please bring : chips,drinks and deserts. Pizzas are on order. Thank you for Swimming Bear.

BEAR SWIMMING Workout & Announcement 072318

Dynamic Stretching and light dryland core strengthening. Warmup 321 : 300 Swim,200 Pull or Drill,100 Kick. 2 x 50 back Drill, followed by 200 Back build. 2 x 50 free drills, 200 free build. 2 x 50 breast drill,200 breast build. 2 x 50 fly drill followed by 200 fly for time. 50 easy. 4 x 100 kick on the 2:00. 500 free Pull. Underwaters,turns, in & outs. 12 c 25 callouts. 300 warm down. ALL TEAM POTLUCK ON THURSDAY 07/26/2018 6-7 pm at Practice. Please bring something good for swimmers to snack on. Thursday July 26 will be our LAST DAY, until we return on August 20th 2018. Thank you for Swimming Bear.

BEAR SWIMMING Workout SCY 071918

Dynamic Stretching prior to the 321 Warmup: 300 Swim, 200 Pull or Drill,100 Kick. It is Strength Thursday. We will do a set of 100’s with a dryland set to follow each 100. Kick set: Chains, socks,arms up and several other variations to be incorporated. Pull set: 4x 150 with 6 wallups in between each 100. Relays( 10 minute, or endless). Underwater streamlines. In & outs. 300 warm down. Announcements: Potluck/Birthday celebration next Thursday. Please bring finger foods for the Swimmers. Thursday is our last day before we observe a short break. Team Breakfast was delicious, our Long Course Swimmers earned it. Congrats to Vanessa for attending Cal Aquautics Swim Camp and meeting Katie Ladecky,Ryan Murphy,Terri McKeever and more. Thank you for Swimming Bear.

BEAR SWIMMING LONG COURSE Workout 071918 + Team Breakfast

Welcome to Bears last Long Course practice of 2018. This will be a Sprint based workout. Focusing on Block starts, breakouts and turns. 321 Warmup. 12 x 100 ( 4 sets of 3 descend). Kick set 6 x 100’s ( flutter or dolphin). 12 x 50’s from the blocks. 4 x 200 stroke drill. Warm down. Team breakfast afterwards: approximately 9:45- 10:45 am. Thank you for swimming Bear.

BEAR SWIMMING Workout and Announcements 071818

Dynamic Stretching and light dryland core strengthening. Warmup 12 x 50 Swim/Kick or Swim/Drill. 3x 200 Pull set : middle 200 back. 12 x 25 on .30. 50 windshield wiper heads up front sculling. Kick Set 8 x 50 sprint on the .50. 50 Easy . Main set : 3 x 400 ( #1 free build , #2 IM drill/ Swim. #3 hybrid revers IM. Fun set : Dives, Starts, breakouts. 300 Warm down. Bear will observe a short break while the College is closed: July 26 - August 20 , 2018.Final Long Course practice Thursday 7/19 after morning practice (9:30am). We will carpool or walk across the street to Sukies. Thank you for Swimming Bear.

BEAR SWIMMING SCY Practice 071718

Dynamic Stretching and light dryland core strengthening. 321 Warmup ; 300 Swim, 200 Pull or drill, and 100 kick. 6 x 100 kick sprints on the 2:00. 50 Scull. 1000 yard freestyle ( or opt for the 1650) for time. 50 easy. Sprint session: 12 x 25 callouts. Starts and Dives. 300 warm down. Team Breakfast at Sukies after our Thursday Morning Long Course practice. Thank you for Swimming BEAR.

BEAR SWIMMING LONG COURSE Workout 071718

Good Morning , we will warm up with a standard 321. 100 IM( switch strokes midway). 100 IM Drill . 200 IM Swim at 80%. 50 Meter v sit Scull. 500 free (100 easy,100 fast....). Dave Salo In & Outs ( 3 variations, 3rd stripe 17 sec., 2nd stripe 12 seconds, 1 st stripe & back 10 seconds). 100 shark fin freestyle( 50@ 12 kick switch/50@6 kick switch). Timed 50’s from the blocks, and duals/ races. Warm down. Thank you for Swimming Bear ! Team breakfast Thursday after morning practice. Please send your swimmer with enough money for breakfast,tax and tip. ($20 usually is enough).

BEAR SWIMMING Workout #762 071618

First of All I would like to thank our Swimmers and Parents and Coaches for creating an atmosphere of success. Bear has enjoyed 40 years of Swimming excellence,proven today at our Home Long Course Meet. Before I commend those who participated please realize there is still lots of room for improvement. Fast heats,beautiful strokes that were powerful and technically correct. Turbo kicks and a competitive spirit fueled by a great passion for swimming. Proud to see such exciting swims. Long course requires adaptation only achieved through stroke specific training. Congratulations to those who participated . Monday’s practice is Easy for Meet participants, and regular for the rest. Warmup 321 : 300 Swim, 200 Pull or Drill,100 Kick. Stroke sandwiches. 4 x 200. Kick set :QLD : Quadruple Leg Death. 50 Scull. 3 x 200 Pull set( middle 200 back). Sprint Set: 20 x 50 on the minute. 50 heads up Scull. Dives. Warm down. Our little Bear blog is fast approaching 100 THOUSAND Views from too many countries to list. Bears Olympian Coaches and Swimmers have paved the way for our kids. Let’s maintain high nutrition standards and a great work ethic. Swim Fast . P.S. Some race videos are up on my YouTube channel( my name).

No Pre Meet Practice 07/13/2018

Unfortunately there will be No Pre Meet Practice today. Please arrive promptly at 7;45 am for warm ups before the Meet starts. Please consult with your Coach, both pre race and post race. Parents can get split times and work as timers,Marshall’s,runners or any other positions available. Please support our swimmers with positive praise and healthy snacks. Patronizing the snack bar helps support the Meet hosts. Shirts and caps are in, only unbranded Team suits are available as of today. Thank you for swimming Bear.

BEAR SWIMMING MEET PREP.

Hello, Let’s tentatively schedule a pre meet Friday afternoon workout focusing on starts and break outs. Hope you enjoyed guest Coaches while I was away for a few days. Please arrive at 7:45 am and bring warm sandals and lots of water and healthy snacks. Standard warmup the days of the Meet (321), plus a few sprints and racing starts. Check with your Coach before and after each race for proper strategy. Caps,shirts,and Team suits should be available by Saturday. Let’s have fun and Swim fast ! Thank you for swimming Bear.

BEAR SWIMMING Workout 070218

Dynamic stretching and light dryland core strengthening. Warmup 321. 300 choice Swim, 200 Pull or drill. Today is hundreds day. 4 x 100 descend through the stroke order. (16-100’s) . Kick set 4x 100 Sprint on the two. Pull set 4 x 100 free,back,free,back.Drill set 4x 100 stroke drill. 50 sprints, 300 warm down.Thank you for Swimming Bear. No Long Course practice this week.

BEAR SWIMMING SCY WORKOUT 062818

Thank you for registering for the home meet. LC AM Swimmers can do extended dryland and strength training. The rest of us will swim short course yards. 321 Warmup : 300. choice Swim ,200 Pull,100 Kick. Triple leg death set :Piston kick, vertical kick and overkick 50’s. 2x 150 pull(one back, one free). 10 50’s on the minute. 50 Scull. 200 shirt axis combo drill. 25 uw’s . 300 warm down. NO LONG COURSE PRACTICE. NEXT WEEK.

BEAR SWIMMING Workout & Announcement 062818

Quick stretch before our standard 321 Warmup: 300 choice Swim, 200 Pull or Drill,100 Kick. 150 day : We will swim 4 x 150 ( one of each stroke),on a tight interval. 50 Scull. 2 x 300 Pull ( one back, one free). 6 x 50 Kick sprints. 4 x 100 stroke drill. 50 easy. Time Trials: 50’s,100’s and 200’s according to your meet entries. 200 warm down. NO LONG COURSE PRACTICE NEXT WEEK DUE TO THE HOLIDAY SCHEDULE. I am gathering interest on a nice dicstance bay swim on Tuesday from Keller cove. Let me know if you are interested. Thank you for Swimming Bear.

BEAR SWIMMING Workout 062618

Dynamic stretching and light dryland core strengthening. 12 x 50 Swim/Kick or Swim/drill by 50. Today’s focus: Starts and Turns including breakouts. We will improve our dives and underwater sand continue to attack the walls. 100’s and 200’s stroke. Kick sprints and Swim Sprints. Pull set : 3 x 200 ( free, back,free by 200). 50 Scull. 300 warm down. IF YOU HAVE NOT REGISTERED FIR THE HOME MEET JULY 14/15, PLEASE DO IT TODAY. ( pacswim.org). Thank you for Swimming Bear .

BEAR SWIMMING Workout 062618

Dynamic stretching and light dryland core strengthening. Two for Tuesday. After the 321 Warmup, we will swim “Mirror” sets. Pairs of 200’s,100’s and 50’s, Swim,Kick, drill and hybrid. No Long Course next week due to the 4th of July. Thank you for swimming Bear.

EAR SWIMMING Workout 062518

Dynamic stretching and light dryland core strengthening. 321 Warmup. T 30. Sprint 50’s x 20. Kick set : 6 x 100’s on the 2:00. 300 warm down .

REGISTER FOR HOME MEET NOW.

ONDA @ CCC JULY 14/15 . We have priority now, this meet will fill up fast and close early. Get in now: pacswim.org ( meets), then follow prompts. You can manually enter swimmer information by clicking on "pending" regarding registration. Feel free to contact me regarding seed times. Looking for a strong showing at this Home Meet.

BEAR SWIMMING Announcement and Workout Last Team Suit Fitting

Last chance for Team Suit fitting.Please try a suit TODAY. Orders are going out in the morning. Long Course Workout 8-9:30 am Warmup: 321 300 choice Swim, 200 meter Pull, 100 meter kick. Main set : 8 x 300’s. Stroke sandwiches,half and half drill sandwiches. Kick sandwiches with some easy and some sculling. Time trials : 100m stroke vs freestyle. 3 rounds. Warm down. We will carry this theme through for the evening swimmers and applying a strength day for the Juniors and Seniors. Thank you for swimming Bear.

All Team Suit Fitting Wednesday 062018 5:30-7:00 pm + Workout

All Team Suit Fitting . Please try on a Team suit and select shirt size.Orders are going out Thursday. Dynamic Stretching,Light Dryland core strengthening. Warmup : 12 X 50 Swim/Kick or Swim/drill. 100 Wednesday. Nothing over 100 yards today. Short and Sweet. Round 1 : 3 x 100 free descend. 25 easy. 2 x 100 IM descend. 25 easy. 100 Fly for time. Round 2 : 4 X 100 kick sprints descend. 25 scull. 3 x 100 stroke build.2 x 100 pull. 100 Breast for time. Round 3: 5 x 100 stroke sandwiches.4 x 100 pull.3 x 100 kick sprints.2 x 100 IM drill. 100 back for time. 200 warm down.

Team Suit fitting available today 061918 & Workout

Team Suit fitting can begin today. Suits will be available in all sizes to try on. Today's workout: Warmup : 321 . 200 Tuesday: we will do a series of 200's. Starting with 4 x 200 descend freestyle. 50 easy or scull. 4 x 200 stroke drill, followed by 4 x 200 stroke. We will finish up with sprint kicks and a Pull down. Thank you for swimming Bear.

LONG COURSE PRACTICE 8 - 9:30 am 061918

Hello Bears, Long Course Season is here. Less walls,stronger swimming,and lots of fun. Warmup: 321 standard warmup procedure. It is 200 Tuesday,and I will spare you guys the 400 IM's today. 3 x 200 Freestyle build speed/ descend time. 2 x 200 IM drill followed by 200 IM swim. 50 v sit scull. 100 Breast ( 50 drill/ 50 swim). 100 Back drill. 50 Back sprint. UW and BC sets. Kick set,pull set. Cool down. Thank you for swimming BEAR.

BEAR SWIMMING Workout 061818 & Announcements

Hello Bear Families. Team Caps and a Suit test kit are on their way. We will do a Team fitting on Wednesday JUNE 20,2018 @ practice. LONG COURSE PRACTICE STARTS TOMORROW MORNING AT 8 - 9:30 am ,and continues all Summer on Tuesdays and Thursday's.Please register asap for our home meet in July ( ONDA at CCC on July 14/15 ). Monday's set : Sprintathalon: 4 x 50 plus an IM 100 4 x , then swam in several vRiations including :Pull,Kick,Drill,combo,and UW. Scull set. 300 warm down. Thank you for swimming Bear.

Please register for the ONDA home meet July 14/15

The annual ONDA @ CCC home meet is open for registration. Please register asap at pacswim.org under "meets". Feel free to click on "pending registration" if your usa reg has been submitted recently. Check with your Coach for entry times. This is a great home meet and a chance to better your time in competition. Thank you. THE MEET WILL CLOSE FAST DUE TO POPULARITY.

All Team Suit fitting Wed.June 20

Plan on attending and trial fitting the new team suit. 2018 is the year that ALL Bear swimmers are outfitted. Thank you

BEAR SWIMMING Workout and Meeting results 061418

Thank you for swimming Bear. Results of the Team Meeting : 50% attendance across the board(swimmers and parents). Everyone's voices were heard and there will be mandatory meet participation and apparel package( shirt,suit,cap). USA registration has to be current with swimmers who have been on the Team for two weeks or more.Please bring a check for $73.00 made out to Pacific Swimming ( swimmer can fill out and sign form). Deck Pass at usaswimming.org will track best times and provide awards and patches for accomplishments. Nutrition: Nutrition is the final frontier for us to conquer, fast food and sugary drinks are causing inflammation in our youth,and the handheld computers make us soul less. Follow USA Swimmings Nutrition guide - Eat the Rainbow ( Kale,Spinach,Berries and other fruits and vegetables as well as lean proteins) and learn how to shop grocery stores correctly,avoiding isles,reading labels and eating fresh. If you are taking the #plantmilkchallenge make sure to get calcium from plant based milks. If you are 15 and up then we help you develop a strengthening program that will include time in our gym and increased dryland. Open Water races are few and far between,so challenge yourself to a bay or Lake race-you will not be disappointed ! Long Course Training begins next week 8 - 9:30 am JUNE 19th. Warmup: 321 300 choice swim,200 pull or drill,100 kick. Thursday's Strength set: Tonight's Strength set will include a set of sprints and land based feats of strength. Drills set,sculling,and walls and dives will also be addressed. Thank YOU for Swimming Bear.

BEAR SWIMMING Workout and TEAM MEETING 061318

Hello Parents and Swimmers. Tonight is our 2018 Annual Team Meeting from 6:30-7:00 pm ( parents please bring light refreshments for the swimmers). This is an important meeting to discuss Team Apparel,Meet participation, and Parent roles. Thank you in advance for your support. Workout: Tonight's workout will be shortened ,so that everyone can attend. If your parents are not present,then get out early and be dressed and on the bleachers at 6:30. Warmup: 321 300 Choice Swim,200 Pull or Drill, 100 Kick. Main set : 25/50/75 rotating Sprint,Sprint Kick,and drill through stroke order ( 12 x 150 total). Pull set : 3 x 200 . Scull 50. 200 warm down.

BEAR SWIMMING Workout # 742 & Announcement 061118

All Team Meeting Wednesday 06/13/2018 6/30-7:00 pm. Today’s set: Dynamic stretching and light dryland core strengthening.Warmup: 12 x 50( Swim/ Kick or swim/ drill). 500 day. 5 x 100 free descend. 50 Scull. 500 Kick for time. 50 Scull. 2 x 250 Pull long axis. 50 uw. 500 IM drill. 500 free (50 fast/50 easy). Warm down.

BEAR SWIMMING Workout 060618

Dynamic stretching and light dryland core strengthening.222 Warmup : 200 Swim, 200 drill or pull, 200 Kick. Short axis Wednesday . 4 x 50’s of breast stroke drills, followed by 2 X 50 Sprints. 4X 100 Free descend. 4X 50 drill butterfly, 2X 50 Sprint fly. 4X 50 short axis kick. 300 Pull. 25 piston kick with mid Scull arms. 6 x 25 hypoxic freestyle sprints. 300 warm down.ALL TEAM MEETING JUNE 13,2018 6:30-7pm.

BEAR SWIMMING Workout & Announcements 060518

Hello Bear Swimmers and families. Our Team Meeting is Wednesday June 13, 6:30-7:00 pm. Please plan on attending. Lake Del Valle Open Water race is still open so hurry up and register for 1.2 or 2.5 k this Sunday. Long Course training begins June 18th , 8:00-9:30am Tuesday’s and Thursday’s. These are important prsctices to prepare for Long Course Season. Note: All Swimmers must have current USA registration. Tuesday’s set: Stretching and light dryland core strengthening. Warmup: 321 300 Choice,200 Pull or Drill,100 Kick. In Water strength day( sprints,wallups,sprints,crunches,sprints,JW running, 4 x 200 stroke set, and more sprints followed by piston kick mid Scull 25’s). Choice warm down. Thank you for Swimming BEAR.

BEAR SWIMMING Workout& Team Announcement 060418

We are moving the Team Meeting to next Wed. 06/13/2018 6:30-7:00 Please attend. Tonight’s set : Dynamic stretching and light dryland core strengthening. Warmup : 12 x 50’s Swim/ Kick or Swim/Drill. Main set will be a pyramid. 25 heads up free,50 Scull, 75 Fly, 100 Free, 200 IM, 300 Kick, 400 IM drill,500 Free. 4 x 100 Pull, 300 stroke sandwich,200 breaststroke drill,100 Fly,75 back,50 breast, 25 hypoxia. 200 choice warm down .

BEAR SWIMMING WORKOUT 053018 & Team Meeting announcement

All Team Meeting : Parents and Swimmers Wednesday JUNE 13,2018 6:30-7:00 pm. There will be many important topics covered,please attend . Today's set : Dynamic stretching,light Dryland core strengthening. Warmup : 321 300 Choice Swim,200 Pull or Drill, 100 Kick. 1000 free ( long and smooth). 50 scull easy. 4 x 125 Bubble IM's. 50 heads up scull. 100 Breast stroke kick. 6 x 50 flutter sprint kicks on the minute. 2 x 300 pull( two types). 12 x 50 sprint Callouts from a dive. 200 Breast drill. 200 warm down. Thank you for swimming BEAR. Please bring check to Pacific Swimming for USA Swim registration asap , any swimmer not registered will not be allowed to participate. We still have a few who are not current. Workout # 754

BEAR SWIMMING Workout and Announcement 052918

We will hold a Team meeting next Wednesday June 13, 6:30-700 pm all Parents and Swimmers please attend. Today’s set will be comprised of 125’s and 250’s. We will rotate : Free,Stroke,Kick,IM and Pull into these distances. Of Course we will warm up with a 321 and cool down with a 200 drill after our sprint set. Thank you for swimming BEAR.

BEAR SWIMMING Workout and updates 052418

Hello to all our Bear Swimmers and Families. I would like to encourage all the Junior and Senior Swimmers to register for the June 2nd Lake Berryessa Open Water Swim.There is still time to register online.This is a fun one mile swim ( should take 20-35 minutes depending on speed). Long Course practices are scheduled to start June 18 and are Tuesday and Thursday mornings 8-9:30 am. We have a big LC home meet in July and I expect everyone to sign up for at least 3 events. I would also like to welcome our new and returning swimmers. Today is STRENGTH THURSDAY, we will incorporate land based exec uses with stunning feats of strength and endurance in the water. Start with dynamic stretching and moving into an aquatic 321 Warmup. Main set is 20 x 50 sprints from a climb out and dive, on the minute. 10 x 100 IM with an exercise after each 100. Then 6 x 75 Sprint kicks with 6 wallups in between each 75. 200 back drill,100 back build. Sprint 50’s. 300 warm down. Thank you for swimming Bear, my goal is helping each Swimmer find success in and out of the water. Workout # 752.

BEAR SWIMMING Workout 051418

Dynamic stretching and light dryland core strengthening. 321 Warmup ;300 Swim, 200 Pull or drill, 100 Kick. We are focusing on Walls today. No Wall main set : Deepwater 100 free,10 second rest interval.200 Deepwater free( flip turns without touching walls). Rinse and repeat (100’s and 200’s of EACH STROKE with no walls). 50 easy or Scull. Timed In and Outs from the middle.3 minutes Juniors,6 minutes Seniors.( climbing up and diving off block into a Deepwater flip and cycle back non stop),looking for great numbers here. 50 easy. 70 Meter LC sprint races with Deepwater flips. 200 long axis drill. 200 warm down.

BEAR SWIMMING Workout 051018

Dynamic stretching and light dryland core strengthening. Warmup : 321; 300 choice Swim, 200 Pull, 100 Kick. Today is STRENGTH THURSDAY, we will swim a series of sprints with strength challenges after each set. 500 free (100 fast,100 easy), Strength challenge, 400 IM ( smooth), Strength challenge,300 kick, Strength challenge,200 Pull( with fists), Strength challenge, 100 free ( all out for time). 300 Warm down. Please register for Lake Berryessa Open Water race on June 2nd. This will be a fun 1 or 2 miler. Swim Fast.

BEAR SWIMMING Workout 050818

Dynamic stretch and light dryland.321 Warmup; 300 choice Swim, 200 Pull or drill, 100 kick. Two hundred Tuesday. We will swim our sets with a 200 concentration. Build some, race some, kick some and drill some. We will mix up the strokes and have fun. Swim Fast.

BEAR SWIMMING Workout 050318

Dynamic Team stretching and light dryland core strengthening. Warmup 222 : 200 Choice Swim,200 Pull,200 Kick. Strength Thursday . Call out sprints relays, and challenges.Pull set: 3 x 200 Long axis.Kick set : 12 x 50 on the minute. 50 Scull. 4x 100 Im( odds drill).underwaters.Each set will incorporate a strength challenge. 200 warm down. UPCOMING PROPOSED MEET SCHEDULE: Tiger aquatics @ UOP May 26,Lake Berryessa (1 or 2 mile)Open Water Race June 2nd. Terapin @ Brentwood June 23rd., ONDA @ CCC July 14/15. Long course practice starts June 8th ( Tuesday & Thursday am’s)

BEAR SWIMMING/ PVHS Workout 041918

Dynamic stretching and light dryland core strengthening.Warmup: 321. 300 Swim, 200 Pull or drill,100 kick. Main set : Broken 100’s : 3 rounds of 8 100’s.2 of each stroke ( paired). 25 stroke drill,50 sprint stroke at race pace,25 kick.50 V sir Scull and underwater running in between rounds.500 Free fifty fast, fifty east. 300 kids rimo,200 choice warm down. We will also be racing off the blocks for 50’s.

BEAR SWIMMING / PVHS Workout 041818

Warmup 321. 300 choice Swim, 200 drill or pull,100 kick. Main set: 12 X Broken 200’s. (3 rounds of 4 ; stroke based 50 Sprint,100 drill, 50 kick). Increasing intensity and speed (descend rounds 1-3). 400 pull.50 Scull. 6 X 75 ( Swim,kick,Swim). 8 x 25’s with strength component. 200 warm down.

BEAR SWIMMING / PVHS Workout 041718

Dynamic Stretching and light Dryland core strengthening. Warmup : 12 X 50 ( Swim,Kick or Swim,Drill by 50). 3 x 100 kick building to sprint. Main set : Broken 300's. 6 X ( 100 stroke, 100 free,50 drill,50 stroke including a longer 10 second rest interval). 50 easy,or scull. 12 X 25 UW's( including underwater running,barrel rolls,on your back,on yor side,arms by side( brick),and other creative alternatives). 2x 200 Pull( one free,one backstroke),Starts and turns if time permits,incorporated DRYLAND based on weather conditions. 200 warm down.

BEAR SWIMMING / PVHS Workout 041618

Monday's set will include a variety of Stroke Sprints. Warmup: 321 300 Swim,200 Pull,100 Kick. 40 x 50's ; 4 sets of ten( 2 of each stroke,plus two kick sprints). Descend by set 1-4. 50 Scull . 2 x 300 pull choice. 8 x 25 fun sprints. 300 KDS rimo. 200 Warmdown.

BEAR SWIMMING/ PVHS Workout 041218

Hello, Today's emphasis will be on Sprinting .....again. Warmup: 222 200 Swim,200 Pull or drill, 200 Kick. Main set : 16 x 75 (4 groups of 4 descending within) IM order . 50 V sit scull. 12 x 50 Kick Sprints(4 groups of 3). 200 breaststroke drill.100 fly.100 Breast. 500 free(100 easy,100 fast...). Deepwater 50's x 6. Vertical kicking-2 minutes. 2 x 200 pull( one free,one back). 200 warm down.

BEAR SWIMMING/ PVHS Workout 041118

Hello, Today's set will be SCY Sprint focused. Warmup : 321. 300 Choice Swim,200 Pull or drill,100 Kick. Main set : 4X ( 3 x 50 Free descend + 3 x 50 Stroke descend). 50 Scull. 12 x 50 Sprint kick( odds stroke) on the minute. 50 Piston kick with mid scull arms. 8 x 75 build to sprints(odds free,evens stroke). 300 Pull . 50 V sit scull. 500 free ( 100 easy,100 fast). 200 warm down. Juniors and Seniors : If you have not already communicated your 2018 season goals, please do. Each Swimmer has an individual program suited to help meet those goals. Note: USA Swim registration is mandatory for all members of the Team,Please bring filled out reg forms. Thank you for swimming BEAR.

BEAR SWIMMING / PVHS Workout 041018. #725

Hello , Tuesday's set is Sprint based. Warmup 222 : 200 Swim, 200 Pull or Drill, 200 Kick. 24 Broken 100's. 1) 8X 100. 25 Sprint Free/ 75 flutter kick.50/50, 75/25'then 100 free sprint. 25 Stroke/75 stroke kick,50/50,75/25,100 sprint stroke. 50 Scull. 2) 8X 100 . Swim/ drill ( build to 100 drill). Same as set one ,but drill based. 50 Scull 3). 8X 100 . Swim/ kick ( build to 100 kick,same order as 1&2). Pull set : 3X 200 (200 free pull, 200 back pull, 200 free pull). 12 x 25 Fun Callout Challenge sprints.

BEAR SWIMMING / PVHS Workout 040918

Hello, My apologies for not posting workouts as often as I usually do. Workouts are in full swing at BEAR. Thank you for registering/ renewing USA Swim memberships,this is required of ALL our Swimmers. San Ramon Long Course Meet is open ,so let's get signed up. Warmup : 321 : 300 Swim, 200 Pull or drill,100 kick. Main set : 30 X 100 (first 10 alternating free swim/ kick at 80%),(second 10: stroke order/ stroke kick), (third 10: Pull/kick by 100). 50 V Sit Scull in between sets of 100's. 200 choice warm down.

BEAR SWIMMING / PVHS Workout 032918

Dynamic Stretching and light Dryland core strengthening. Warmup : 321 - 300 choice,200 pull or drill, 100 kick. 12 X 75 build ( stroke order). 50 scull. 8 X 50 Kick Sprints. 50 heads up front scull. 8 x 100 stroke. 50 easy. 2 x 200 pull( one backstroke). 6 x 25 Hypoxic sprints. 500 Free ( 50 fast/50 easy). 200 warm down. Tight rest intervals on all sets (5/10 seconds by group), 30 seconds rest in between sets.

BEAR SWIMMING / PVHS Workout 032818

Dynamic stretching and light dry land. 12 x50 Swim/ kick or swim/drill. Main set: 100 free sprint, 200 kick, 300 kids rumors, 400 IM Drill/ Swim, 500 Free 50 fast/50 easy, 3 x 200 Pull long axis, 3 x 250 (100 Free,100 IM,50 kick). 12 x 25 sprint callouts. 50 Scull. 200 warm down.

BEAR SWIMMING/PVHS Workout 032618

Dynamic stretching and light dry land core strengthening. 321 Warmup. Main set 6X ( 4 x 50 stroke descend, 3X 50 drill stroke,2X50 kick stroke).50 Scull .2X 200 pull( one backstroke). 6 x 25 sprints. 300 warm down.

BEAR SWIMMING/ PVHS Workout 032118

Warmup : 222 (200 Swim,200 Pull,200 Kick). Main set: 6 x 150 (drill 50,Swim 50,kick 50 stroke). 50 Scull ( v sit). 9 x 50 free (3 X 3 , descending 1-3. Then repeat 3x. 4 X 200 drill in stroke order. 6 X 25 Sprints to be called out. 300 choice warm down. Long Course Meets in April, let’s have a strong showing.

BEAR SWIMMING/PVHS workout 031918 #719

Great Meet this Weekend at De La Salle.Saw some fast swims ,and had some good swims. We dropped time across the board. Wired pads and blocks helped with reaction times and general accuracy overall. Meet review,plus individual feedback and analysis at the Pool on Monday. Warmup: 222 ( 200 choice swim,200 pull or drill,200 kick). Main set : 4 x 200 IM's (number 2,4 swam medley order). 50 scull. 2 x 400 IM(#2 drill). 12 x 25 on the .30. 8 x 50 Sprint kick( odds fly). in and Outs x 12. UW's . B.C. 50's. Underwater running x 50. 300 warm down.

BEAR SWIMMING /PVHS Workout 031518

Hello BEAR Swimmers and blog followers, Our Olympic size Pool has been action packed with Age group and High School Swimming in full swing. Highlights include : Blended workouts,Epic weather( swimming in the hail,ect.),Many ,many block starts and sprints,as well as Birthday and Holiday celebrations ! Reports on the Cub and Blue group include: First 100 fly completed,All are competent in Breast stroke,and some can keep up with the Juniors in the kick sets ! Junior/Senior groups are knocking out 500 freestyle and 400 IM's on repeats with little variance. Solid A Times are prevalent in these groups. We will increase the Dryland training as weather gets better. All Swimmers must be USA registered asap,some memberships have lapsed,let's get everyone on Deckpass and support our kids.We have lots of Meets this year and I expect everyone to accept the challenge and Race. On another note Coach Pat is in the middle of training for every Pacific Masters Open Water Swim( in California) for 2018 ( and has added 8-20 miles of trail running per week to the regimen,all are welcome to join). Coach Carol ( Pac Swim Coach of the year 2017) ,has also been competing in Pool meets and continues to Swim fast. Join us for great workouts,plenty of space,fresh air and a combined 25 plus years of Coaching experience at BEAR ,as well as 50 meter Long Course Workouts in the Summer. What a pleasure it is to see so many of our past,present,and summer swimmers competing for various Local High Schools !As a High School Coach ( and U.S. Masters Coach) it is very rewarding to see our Bear paws reaching far and wide , leaving an indelible impression on the local Swimming community. Formerly Golden Bear,we have a 40 year tradition of producing exceptional swimmers,in all age groups. As Coaches we are Soley and Specifically concentrating on all aspects of Competetive Swimming. Thank you for Swimming BEAR ! Workout : 321 warmup(300 swim,200 pull,100 kick)4 X 4 100's building to one hundred of stroke. 75 free/25 fly,50 free/50 fly,25 free/75 fly,100 fly,ect. Freestyle builds to 100 fist free( Sprint the Stroke on all of these,10 second rest intervals,50 scull in between each group of 4). 6 X 75 Kick,drill,kick stroke order 2x. 300 Pull( middle 100 back). 12 x 25 sprint Callouts on the .30. 300 warm down. See you on deck.

BEAR SWIMMINIG / PVHS Workout #717 022618

Hello, my apologies for not posting this weeks workouts. In a nutshell it went like this: Monday had a drill focus,Tuesday was 200 themed.Wednesday we went through dive progressions as outlined by USA Swimming,and had some great block starts.Thursday was 50 day with an emphasis on interval training. Report on Spash & Dash Meet Feb. 17 : Coach Pat came in just a half second shy of "A" times in 50 Butterfly and 50 Freestyle. Yes,U.S. Masters has motivational times just like our age groupers. The races came naturally and I did not have to practice racing starts,since I had been working on them all week. Thanks to our strong training group for "casually" preparing me for the race. Each and every practice is swam by me,and often modified and used in Masters practice or slowed down , and diluted a bit for use with beginner swimmers . On another note,I am proud to announce that Bear has a ton of new equipment: Boards,speed buoys,ankle buoys,center snorkels,fins and more. Be sure to return equipment to its proper location . MONDAYS SET : 222 Warmup( 200 choice swim,200 drill or pull long axis,200 kick choice). 100 Breaststroke drill(2 kicks per glide).150 Breast stroke Kick (3 down,then scoop and dive with a breathe). Davis/Bear Mile : Odds IM order by 50,Evens are free. 11 laps to 1 equals 1650 yds. 275 IM,250 free,225 IM,200 free,175 IM,150 free,ect...... 50 easy or scull. 100 Fly drill (L,R,Double arm no breathe). 100 freestyle "dead arm" rotational drill breathing opposite the stroke arm only. 150 dolphin kick on back with 6-12 underwater kicks before surfacing. 300 Pull (100 free,100 back,100 free). 10 x 50 Sprints with flyover starts ( relay style). Warmdown 200- 300 yds.

BEAR SWIMMING & PVHS Workout 021418

Dynamic stretching and light Dryland core strengthening. 321 Warmup. 300 choice swim, 200 Pull or Drill, 100 kick. Sweetheart set: 2 X 350 with 18 seconds rest( #1 swim, drill by 50. # 2 swim ,kick by 50). Backstroke Balance with cups on head. 4 x 50. 50 v sit scull, 50 windshield wiper scull. 300 KDS rimo. 2 x 200 short axis drills. 400 IM, 500 free. 12 x 25 Callouts. 300 warm down.

BEAR SWIMMING & PVHS Workout 021318

Dynamic stretching and light Dryland core strengthening. Warmup: 222. Easy and long 200 choice,200 Pull or drill, 200 Kick. Today we are doing 75's ; 8 X stroke,stroke,free( rotating the stroke,including one 75 free.) 200 Breast stroke drill. 500 kick for time. 50 scull. Race pace 50's from a block start x 12. 400 IM smooth . 50 scull. 200 warm down. Workout # 715

BEAR SWIMMING Workout 021218. & PVHS

Dynamic stretching and light dryland core strengthening. 222 Warmup: 200 Swim, 200 Pull or drill, 100 kick. 6 X 75 stroke sandwiches,sprint the stroke. 8 x 50 ; 4 sprints,4 builds. 8 x 50 kick sprints. 2 X 200 pull( one back,one free). 8 breakouts from a dive. 300 KDS rimo. 400 IM, 50 scull. 500 free. 200 warm down.

BEAR SWIMMING Workout 020818. PVHS.

Dynamic stretching and light dryland core strengthening. Warmup : 321 300 Choice swim.200 Pull or Drill,100 Kick. Main set:4X 4 x 50 of each stroke plus a 100 IM.Odds we sprint the 50's,and active rest swim the 100. Evens we build the 50's and sprint the IM's. Kick sprints 12 x 50 Callouts. Pull set : 2 x 200 (200 back,200 free). Drill set : 4 x 100 stroke drills. 300 warm down.

BEAR SWIMMING Workout 020718. PVHS JV

Dynamic stretching and light Dryland core strengthening. 12 x 50 warmup( swim down, kick back). 4 x 125 super IM's. 2 x 250 Pull. 1 x 500 free for time. 6 x 75 kick ( rotating the sprint). 2 x 200 stroke drills. 50 scull. 12 x 25 sprint Callouts or endless relay. 300 warm down.

BEAR SWIMMING Workout 020618

Dynamic stretching and light Dryland core strengthening. 222 Warmup:200 choice swim,200 long axis pull,200 kick. Main set : 30 x 100 power hour.10 @ 80%, 10 @ 90% and 10 @ 100 %. 4x 50 kick. 200 warm down.

BEAR SWIMMING Workout 020518. Workout #710

Dynamic stretching and light dryland core strengthening. 321 warmup: 300 choice swim,200 pull or drill, 100 kick. Main set : 4 x 400 IM ( 10 second rest interval,rotate the 100 stroke sprint through the 400. 50 scull. 4x125 kick ( stroke order). 2 x 250 pull( one back,one free). Drills : 4 x 50 short axis drills. 10 x 25 underwaters. 300 warm down.

BEAR SWIMMING Workout 020118

Dynamic stretching and light dryland core strengthening. 222 Warmup : 200 choice swim, 200 Choice pull or drill, 200 Kick. Main set : 16 x 100 (4 x of each stroke) Pattern : easy,med.fast,fast by 25 within each 100. 50 Scull in between each group of 4 hundreds. Kick set: 500 yds total ( 4 x 125 50 sprint,25 easy,50 sprint . Each 125 is stroke kick).Pull set : 2 X 200 plus 4x25 sprints.(200 back pull,200 free pull). 50 Scull. 6 X 25 Sprint Callouts from a dive. 200 Warm down.

BEAR SWIMMING Workout 013118

Dynamic stretching and light DRYLAND core strengthening. 321 Warmup: 300 choice swim, 200 pull or drill, 100 kick. Main set: 12X (75 stroke ,fast easy fast by 25. 3 X 200 pull (200 free,200 back,200 free). 50 scull. 4 X 100 stroke kick plus 4 X 50 dolphin on back. 4 x 150 drill by stroke. 8 X 25 fun sprints. 300 Warm down. Workout # 708.

BEAR SWIMMING Workout 013018. 5:00-6:30 pm

Dynamic stretching and light Dryland core strengthening. 222 warmup. 200 choice swim,200 pull or drill.200 kick. Main set: 20 x 50 (4 groups of 5 x50's) fast,easy,dps,fast,easy by 50. Kick set: 4x100 ( med.,fast,fast,med. by 25). Scull x 100. Pull set: 2 x 200 ( one back,one free). 6 x Fun 75's ( hybrids). 300 warm down.Workout # 707.

BEARSWIMMING Workout 012918

Dynamic stretching and light Dryland core strengthening. Warmup 321 : 300 choice swim, 200 pull or drill, 100 kick. Main set : 9 x 150 free ( descend 1-3, 3 times). Kick set : 8 x 50 kick sprints(descend 1-4 ,2 times). 12 x 25 free ( best average time). 2 x 200 pull long axis. 300 kids rimo. 300 warm down.

BEAR SWIMMING Workout 012518

321 Warmup. We will continue with our 400 IM themed super kick set. 10x400 kick w/ fins.

BEAR SWIMMING Workout 012418

Dynamic Stretching and Dryland core strengthening. Warmup: 222 : 200 choice swim,200 choice pull or drill,200 kick. 50 scull. 8x racing starts and breakout specific sprint 50's. Main set is Caleb Dressel inspired. 20 x 400 IM with heads down lap 4 fly and strong finishes. This may be an extended set. There has been much discussion about nutrition and it's ability to give you the competitive edge. USA Swimming has great information online and is highly recommended to invest a little time and research. What you eat will be the fuel that propels you....... Eat like an Olympian if you want to perform at your best. Swimming science also puts up lots of great shoulder strengthening excercises,these will help alleviate or eliminate shoulder pain. Spend a few minutes each day doing basic core strengthening: plank variations and crunch variations please. Be aware of your posture: sit straight and keep your shoulders back when you can. These subtle changes WILL translate to faster swimming. Thank you for swimming Bear . 40 years and going strong ,we have had Olympians as Coaches and Swimmers.I am priveleged to be at the helm for 8 years with no plans of leaving. We are looking forward to some great swims in 2018. See you on deck.

BEAR SWIMMING Workout 012318

Dynamic stretching and light Dryland excercise. Warmup 321: 300 choice swim, 200 pull long axis or drill, 100 kick. Main set 2 X ( 2x 200 kick one flutter, one dolphin).2 x 200 Pull ( choice). 2 x 200 IM ( first fast, second smooth). 2 x 400 ( first free@ 90%, second IM drill technically perfect). 2 rounds of 6 dives and breakouts. 2 x 50 scull. 2 x 6 .25 Callouts. 300 warm down. 3k day.

BEAR SWIMMING Workout 012218

Week 2 back in the water. 12 x 50 warmup( swim,kick or swim,drill). 4X (50,100,150) Stroke order ; Sprint the 50,kick the 100,swim,drill,swim the 150). 10 second rest interval. 2 x 200 Pull (one hundred backstroke,100 freestyle). 12 x 25 Challenge sprints. 50 scull. 100 Breast sprint.50 easy. 100 butterfly sprint.50 scull.500 freestyle( long and smooth). 300 warm down.

BEAR SWIMMING Workout 011818. # 701

Dynamic stretching and light Dryland core strengthening.300 yard choice warmup. 400 IM Fist Swim. 4 x 100 ( freestyle based) 1)alternating one arm by 25. 2) odds heads up. 3)dead arm rotation drill( hide breath and take 3-4 strokes in between breath).4)3 up/ 8 down( still and straight heads up,no breath for 8 strokes,feel the speed variations). 400 Long Axis Pull (at least 100 on back). 4x 100 IM. 1) Swim (breath pattern for fly 2/1) 2) drill.3)Swim(tougher fly breathing pattern 3/1). 4) drill( different drills than before). 400 IM Kick ( Breast ; 3 down then light scull and forward lunge to 3 more kicks down).4 x 100 IM Order ( may do drill or kick sandwiches to make it easier). 400 IM Sandwich (100 free,200 IM, 100 free).4 x 100 stroke kick sandwiches.Swim,kick,kick,swim by 100 of stroke. Warm down. Thank you for swimming BEAR. I am working on the open water schedule and will have to see how many of these events allow age groupers...... but for now here is the proposed Open Water Schedule for 2018 : Spring Lake - May , Berryessa,and Del Valle - June, Santa Cruz - July, Donner - August, Kellar Cove - September.

BEAR SWIMMING Proposed meet schedule for 2018

Welcome back to Bear Swimming 2018. We are looking forward to an exciting Year of Swimming. Here is a proposed short list of meets we will strive to attend. February: Livermore Aquacowboys SCY. March : Hills @ Moraga SCY. April: Orinda Aquatics @ Moraga LCM. June: Terrapins( Last Chance JO) LCM. July: ONDA@ CCC LCM (Home Meet). August: LCM Championships. These meet options will firm up and some are qualifiers. I will update and solidify mid February. Practices resume Wednesday , January 17th. Same schedule (2018 dues are 85.00 per month and include 4 days a week of practices,as well as SUMMER AM LONG COURSE.) Please register for Deckpass at USA Swimming.org to track performance and maintain current registration. There will be several Open Water events offered as well,dates and info to follow. I hope that everyone is doing some alternate excercise during our break.Visit Faster Swimming Levels 1-6 on YouTube to motivate you into maintaining core strength and mobility. Thank you for Swimming Bear.