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)