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