BEAR SWIMMING Workout 061819

Hello Bear Swimmers and families , It is two hundred Tuesday so we will be focusing on the IM. Swimming the individual in a series of broken patterns as well as working on fast Walls. The kick Set will also be IM based.Long Course SHOULD start Thursday morning 8-9:30 am(and resume on Tuesday and Thursday mornings). We expect confirmation of this by Wed. evening. The SRVA LC Meet is now open ( San Ramon July 20-21). If you are a senior or Junior Swimmer than sign up at Pacswim.org asap and make sure that you are current with USA Swimming registration. 50 Meter Long Course races are not recommended as your first race..... so consult with your Coach regarding entry times, events, days , ect before registering. Thank you for Swimming Bear.

Upcoming Long Course Meet

July 20,21 2019 San Ramon Vally Aquatics( In San Ramon). Look for this meet to open any day now. We should be starting our Long Course training on June 17 giving us just over one month of LC Training.Please make sure your Swimmers are currently USA registered. Thank you for swimming Bear. See you on deck !

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.