BEAR SWIMMING Workout 050819

Strength Wednesday. Warmup- 300 Swim, 200 Pull or Drill, 100 Kick. Pyramid themed sprint sets , incorporating dryland Swimmer based core training exercises. 25 Heads up Free, climbout and perform 10 simultaneous arm/leg points on a 4 second interval. These are on a 1:30 interval. Repeat 6 times. 6 x 50 Butterfly sprints with climb outs and 30 seated flutter kicks on deck. 8 x 100 IM with climbouts and 10 burpees after each 100. Kick Set: Quadruple leg death with 6 wallups in between each round. Pull set: breaststroke Pull 25’s with fins. UW sit-ups x 40.UW running ( 6-12 steps per breath) Board flips ( practicing fast flip turns). 300 warm down. Thank you for Swimming Bear. Upcoming races : Del Valle , Berryessa Open Water 1& 2 mile races. Open now for registration at pacswim.

BEAR SWIMMING Workout 050719

Warmup: 321 - 300 Choice Swim, 200 Pull or Drill,100 Kick. 200’s Tuesday . We will swim three main 200 y based sets. Set one focuses on stroke. Set 2 focuses on Stroke Kick. Set 3 focuses on the front end of the stroke/pulling. 50 Scull in between each 1k set. UW’s and Sculling 25’s before warming down. Fins optional. Thank you for Swimming Bear.

BEAR SWIMMING Workout 050619

Dynamic stretching and light dryland core strengthening before the aquatic warmup. Choice warmup today : 321 (300 Choice Swim,200 Pull or Drill,100 Kick, or 222 - same format. Today’s theme is a Ladder capping at 1000 Yards. A breaststroke Pull Set, and a triple leg death kick set. There will be plenty of sculling and challenge 25’s toward the end. Thank you for Swimming Bear.

POOL CLOSED FOR REPAIR 4/29- 5/2

Hello Bear Swimmers and families, unfortunately there has been a pump failure causing the closure of the Pool this week. Let’s take a break from dryland and reconvene on Monday May 6. Sorry for the inconvenience. Thank you for Swimming Bear .

BEAR SWIMMING Workout 041119

We will be following up our Short Axis weekly focus with a Breast Stroke themed workout today. Standard warmup: 321 300 Choice Swim, 200 Pull or Drill,100 Kick. 4x100 Free descend.50 Scull.10 x 50 threshold kick set. 9 x 75 Breaststroke Drill Set. 3x75: 50 Drill/25 Swim short axis combo.3x75: 50 25 Drill/50 Swim 2 Kick per glide. 3x 75:Drill/Swim/Drill flutter kick breast. 50 easy. 200 Pull ( Breast down, free or back on the way back). 50 Breast with dolphin kick. 50 underwater breaststroke. 500 free( every 4th lap Choice non free). 300 warm down. Thank you for Swimming Bear . Next Week: Race starts & Turns ! Please renew USA Swimming registration ASAP if not current.

BEAR SWIMMING Practice 04012019

Yes, We will be conducting practice at the usual time during this Spring Break Week. There will be a short Team Meeting from 5:40- 5:45 where several topics will be discussed (Swimmers and Parents welcome) as we progress into the 2019 Season. We will then enjoy a great workout in Spring like weather. Thank you for Swimming Bear !

Practice Cancelled 03/26/2019

Practice is cancelled due to a HS Swim Meet. Sorry for the inconvenience.