BEAR SWIMMING 110321

Hello Bear Swimmers and families, practice is temporarily cancelled (may be for the Winter). My sincerest apologies ,we will resume as soon as possible. Thank you

BEAR SWIMMING Workout 102121

Warmup 321 : 300 Choice swim, 200 Pull,100 Kick. Opening Swim : 6 x 200 Stroke Sandwiches ( The meat is IM order). 50 V sit scull. 8 x 50 Sprint kick. 4 x 100 Free descend. 3x 75 Backstroke drill. 12 x 25 Sprint. 300 warm down.

BEAR SWIMMING Workout 102021

Warmup 321 : 300 Choice swim, 200 Pull,100 kick. Todays focus will be to lengthen underwaters during pushoffs, both starts and flips. Opening Swim - 500 Free (up to half a lap uw off every wall). 6 x 25 UW ( fins if needed) alternating dolphin on back and front). 50 V sit scull. 8 x 50 : Odds Free with long uw and strong breakouts. Evens Free: start at surface , then submerge and dolphin kick last half lap uw. 10 x 100 alternating free/ stroke. 200 warm down.

BEAR SWIMMING Workout 101821

Warmup 321 :300 Choice Swim, 200 Pull,100 Kick. Todays theme is H.I.I.T ( High Intensity, Interval Training. 200 IM drill "smooth", 10 sec. rest , then 200 Free @ 80 % effort. 8 x 50 all out effort freestyle in the minute. 200 Free drill "stay long", 200 IM Swim @ 80 % effort, 8 x 25 Stroke order max effort sprints on the minute. Kick set : 6 x 50 on the 1:15. 4 x 100 backstroke descend. 500 Free ( every 4th lap choice). 200 warm down.

BEAR SWIMMING Workout 101621

Warmup 321. Todays theme is " Breakouts,Underwaters & Turns. 20x 50 (1/2 deepwater starts). 10 UW 25's, 16 Breakouts( 1/2 lap). Kick set : Breakouts and Push offs. UW Clinic. 500 Free (4th lap choice) 300 warm down.

BEAR SWIMMING Workout 101321

Warmup 321. Today is "Drag" day . We will work on all 3 types of drag that affect competetive swimmers. Pressure drag "Form", Surface drag " Wave", and "Friction" drag. We will perform series of sets aimed at reducing power robbing "drag" from each swimmers stroke . Thank you for Swimming Bear.

BEAR SWIMMING 101121

Warmup 321 : 300 Choice swim, 200 Pull , 100 Kick. Short Axis Day . 2x ( 25fly,25 breaststroke), 3x ( 50fly drill, 50 breast drill),4x (75y Stroke sandwiches: br,fly,br + fly,br.fly). 5X ( 50 swim / 50 kick, breast/fly ). V sit scull. 300 warm down.

BEAR SWIMMING Workout 100721

Warmup: 321 300 Choice swim, 200 Pull,100 kick. Strength day. 500 free pull ( every 4tg lap back pull). 6 x 25 Overkick free. 50 Windsheild wiper headsup front scull. 4 x 50 buddy pulls. 4 x 50 backstroke buddy pushes. 12 step interval uw running w/ dolphin dives. 4 x 25 hypoxic free & fly. UW dolphin kicking 4 x 22.5. V sit scull 50. 1 legup free x 100y. 100 free no wall sprint from deepwater start. Vert kick x 2:00. Warm down 200.

BEAR SWIMMING Workout 100621

Warmup 321. Opening Swim 500 Free( every 4th lap non free). Trifecta day . 3x (100 IM,50 K, 50 stroke). Quadruple leg death. 3x (100 Free,50 drill,50 stroke). Vanessa's set : 10 x 25 on the .40 IM order. 3x ( 75 stroke sandwich,50 kick,25 super sprint). 300 warm down.

BEAR SWIMMING Workout 093021

Warmup: 321 - 300 Choice Swim, 200 Pull, 100 kick. "Drill Day" . 100 Back drill,200 Breast drill, 3 x 100 Free drills, 4 x 50 fly drills. 50 V sit scull. 200 free - flipping every 8 strokes. 3 x 100 Pull - Back , Breast, Free. Skimmers,hybrids, overkicks, buddy pulls/ buddy pushes. 200 warm down.

BEAR SWIMMING Workout 092921

Warmup 321 : 300 Swim, 200 Pull, 100 Kick. Today is "Distance" day. Main set option A) Swim a mile 66 or 72 laps. Option B)1000 Freestyle plus 500 kick. Dryland. 300 Warm down.

BEAR SWIMMING Workout 092721

Warmup 321 : 300 Choice swim, 200 Pull, 100 Kick. "Middle distance day" . 5x 200 (200 free smooth,200 IM drill, 200 free drill, 200 IM, 200 free for time. 50 v sit scull. 3 x 200 (fly, back,breast) Swim /Kick in back by 25. line drill. 300 warm down.

BEAR SWIMMING Workout 092322

Warmup 321 . IM day plus dryland. 100 IM + dryland. 200 IM + dryland. 400 IM + drylsnd. IM kick set 4 x 100 stroke. IM drill set 1000. warm down 200.

BEAR SWIMMING Workout 092221

Warmup 321. Backstroke & Legs day. Quadruple leg death. 4 x 50 backstroke on the minute , 40 Squats. 50 V sit scull. 8 x 25 back sprints on the 30. 100 free for time. Pyramid 25,50,75,100 free, 75,50,25 Fly. 300 warm down.

BEAR SWIMMING 092021

Warmup : 321 . Todays focus will be "Sprint" based and on tight intervals. One "Power hour", including climb outs and dryland, a kick segment then followed up with some backstroke drills. 300 choice warm down.

BEAR SWIMMING Workout 091621

Warmup 321 . Today will be Breaststroke focused with a similiar theme as yesterdays Fly set. We will perform a series of progressive breastroke drills, with some long axis swims inbetween. Ending with a 400 IM. 4(4x25 br. drills), 50 back. 4(4x50 br. drills and hybrids). 100 Free for time. 2(2x100 br. descend). 50 V-sit scull. 400 IM . 200 choice warm down. Thank you for Swimming Bear.

BEAR SWIMMING Workout 091521

Warmup 321. Today we will be worming on Butterfly & Breaststroke specifically. Thrre will be some long axis recovery sets in between sessions. Butterfly drills : Body dolphin, solphin kick in position eleven , Breakouts, turns, kickingnon back and side. 4 x 25 fly sprints. 50 easy back. 3 x 50 smooth fly. 50 v sit scull. 2 x 100 fly , 50 easy. Breaststroke : Drils, kicks and hybrids. 500 free. 200 choice warm down.

BEAR SWIMMING Workout 091421

Warmup 321 . Todays theme : 4 & 3 - 4 Swims + 3 dryland excercises. 4 x 25 Freestle sprints + 3x dryland, 4 x 50 Back + 3 dryland exercises. 4 x 75 Kick + 3x dryland. 4 x 100 IM drill + 3x dryland. 4 x 200 IM + 3x dryland. 300 warm down.

BEAR SWIMMING Workout 090921

Warmup: 321 . Todays set is a sequence to yesterdays. 3 & 2 is the Theme. 3 x 50 free sprint all out + 10 pushups & 40 seated flutter kicks, 3 x 75 Butterfly ( 50 free/ 25 fly, 25 free/50 fly, 75 fly ) + 2 Dryland excercise sets. 3 x 100 Back ( 50/50 Swim / kick) + 2 dryland exercise sets. 3 x 200 Freestyle + 2 dryland excercise sets. 300 warm down.

BEAR SWIMMING Workout 090821

Warmup: 321 - 300 Choice swim,200 Pull or Drill, 100 Kick. 2 plus 1 Workout: 2 x 25 sprint butterfly + 10 pushups, 2 x 50 Back sprints + 50 seated flutter kicks, 2 x 75 Breastroke swims at 80% effort + 2:00 Plank , 2 x 100 IM + 40 deep knee lunges, 2 x 200 Freestyle + 20 arm points from a plank high position, 2 x 500 free/choice by 50 , Swim /Kick by 50 in the second + 20 Leg points from a plank high position. 200 warm down.

No Practice 09/06/2021

Hello, just a reminder that the College and Pool are closed Monday 09/06 . Thank you

BEAR SWIMMING Workout 090221

Warmup 321 : 300 Choice Swim, 200 Pull or drill, 100 Kick. 6 x 50 @ 1:00 (odds choice stroke, evens freestyle) . 3 x 100 ( free, back , free). 4 x 50 backstroke drills. QLD : Quadruple leg death . 6 x 75 stroke sandwiches.4 x 200 Swim 50/Kick 50. 50 V sit scull. Underwaters. Line drill or Endless relay. 300 warm down. Thank you for Swimming Bear.

BEAR SWIMMING Workout &Schedule change 083021

We will return to M,W,Th. 4:30-6:00 starting on 08/30/2021. Warmup: 300 Choice swim, 200 Pull or Drill, 100 Kick. 10 x 100 free ; 3 groups of 3 descends + 1 All out. 12 x 50 ( stroke, hybrid, kick & repeat). 6 x 75 stroke sandwiches. 50 V sit scull. 50 windsheild wiper scull. 12 x 25 Callouts. 300 warmdown.

EAR SWIMMING Workout Schedule - Next two weeks T/Th only

Hello, Due to the College pool limited opening we are going to practice on Tuesday & Thursdays 4:30-6:00 for two more weeks : Aug. 17&19th , then the 24th & 26th . Sorry for this inconvenience . Looking forward to getting back to 3 days a week. See you on deck Tuesday.

BEAR SWIMMING Workout 080221

Warmup: 321. "200" Tuesday . 4x (50 kick, 100 drill,50 Swim) in stroke order. 50 V Sit Scull. 4x ( 100 Free with walls, 100 free without). Triple leg death ( 2 min. vert kick, 2 minute wall kick, 50 overkick free or one leg up. 300 warm down.

BEAR SWIMMING Temporary Schedule change

Hello Bear Swimmers and families, due to the College being partially closed we will practice 4:30-6:00 on Tuesdays and Thursdays for the next two weeks. Tues 8/3 & Thurs.8/5 and Tues.8/10 and Thurs.8/12. We apologize for the invonvenience , and will resume our regular schedule after these two weeks.Thank you for swimming Bear.

BEAR SWIMMING Workout 072221

dynamic stretch and light dryland core strengthening. Aquatic warmup : 321 - 300 choice swim, 200 pull or drill, 100 kick. Today we will swim a series of Pyramids: 25 sprint, 50 kick, 75 drill, 100 Free for time, 75 smooth, 50 sprint, 25 chalenge. Climb out and start set 2 changing the focus stroke. Rinse and repeat 4x. Triple leg death. Backstroke breakouts and drills ( 4x50). 300 warm down. NO PRACTICE NEXT WEEK. Coach is on Vacation. We resume Monday August 2nd. Thank you for swimming BEAR.

BEAR Swimming Long Course Workout 072021

Battle ropes, Speed rope , Red band circuit for dynamic dryland warmup : 3x -1 minute per station, 10 minute total time. Aquatic Warmup: 123 Reverse pattern from our normal warmup; 100 Kick , 200 long axis pull, 300 choice swim( at this point the hips are warmed up enough to incorporate some breaststroke. 5x 100's free - descending interval. 2x Swim/drill 100's . 2x 100's short axis fly , breast, 2 x 100 long axis free/ back .100's with drag chute, 100's with chains, Swim of Wars, Kick of Wars, Board surfing, board flips ( to learn fast flip turns). Board sprints at the bottom . 100 races for time. Warm down, breakfast at Sukies.

BEAR Swimming practice interruption 7/26- 7/30

Next week there will be a one week practice interuption from Monday July 26- Friday July 30th. We will resume practices on Monday August 2nd. Thank you

BEAR Swimming Workout 071921

Welcome back everyone! We will begin with light dynamic stretching and a bit if dryland prior to getting in. Aquatic warmup: 300 choice swim, 200 pull or drill, 100 kick. Todays focus will be 50's and 100's . 1k main set - 10x 100's, followed by a 10x 50's set. 4 x 75 drills,triple leg death. 300 yard warm down. New Schedule : M,W,Th 4:30-6:00 . Thank you for Swimming Bear.

BEAR SWIMMING Long Course AM Workout 070821

Dynamic warmup: 3 rounds of Battle Ropes, Jump rope and red bands ( 9 minutes) Aquatic Warmup: 321: 300 choice swim, 200 pull or drill,100 kick. Main set : 4 x 250 ( 100 drill, 100 kick, 50 sprint )stroke order. tug of war. 30 missile bobs, 30 inverted situps/crunches. 3 x 50 Breaststroke sprints. Looking for descendibg times of 1-1.5 seconds per sprint. 300 warm down. Note: Afternoon practices will start July 19 Mon,Wed,Thurs. 4:30-6:00 pm. Long course practices will finish at the end of July.

BEAR SWIMMING Workout 070621

Warmup 321. Main set: 3 x 300 Stroke sandwiches. 4 x drill 100, Kick 100 , sprint 50. warm down.

BEAR SWIMMING Workout 062921

Standard 321 Warmup : 300 choice swim, 200 pull or drill, 100 kick. Main set : 4 x 200 w/ 4 x 50 in between . Swim the 200- then 4 x 50 if next stroke on descending interval ( 200 fly + 4 x 50 backstroke, ect) . Triple Leg death . 300 choice drill. Starts and sprints . 300 warm down.

BEAR SWIMMING Workout 062421

Tuesdays long course went well. Isaac has been averaging 100 miles a week on his bike - and has the quads to prove it.However the factory sponsored bmx racer ( me) managed to give him some good competition ! Looking forward to Thursdays set: Standard 321 warmup, 6x6 . Stepping up the intensity with 6 sets of ( 6 - steps) . Stroke,IM,UW make up the 6 sets. 6 steps are: Swim, Kick,Drill,Hybrid,Pull,Swim ( 1/2 easy, 1/2 ballistic). Starts,Turns,Breakouts, Power drills, then warm down.

BEARSWIMMING Workout 062221

7:30- 9:30 am Tuesdays/ Thursdays. Long Course. Warmup: 321 300 Swim choice, 200 Pull or drill, 100 kick. 4x4 (100's) is the set today. 1) 4 x 100 free descend by stroke count or time). 2) stroke drills. 3) swim/ kick 4) stroke w/ drill option. Underwaters, breakouts and hybrids( 600 yd total). 300 warm down.