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.