BEAR SWIMMING Workout 021220

Dynamic Stretching and light drylands core strengthening. Warmup 321 .Today is Sprint Wednesday : 3(4x50 free on descending intervals). 200 choice drill. 6 x 50 Sprint kick on the minute. 4(4x25) Breakouts into Sprint 25’s. 50 v sit scull, 50 underwater running. Dive clinic. 300 long axis pull combo.200 warm down. Thank you for Swimming Bear.

BEAR SWIMMING Workout 021120

Dynamic stretching and light drylands core strengthening. Warmup: 321 300 choice swim, 200 Pull, 100 kick. Today we focus on Breaststroke with middle distance backstroke in between. Similar to yesterday’s format, we will run through a series of drills , kicks and Swims to develop good technique. Terms like “ grow the neck”, “ride the glide”, “ankles outside of the knees” will be some of the things you may here. 3 bear glide:3 second glide. Kick into the glide,heel speed,stroke count, and underwater pull down training sequence. There will be a short dive clinic at the end. Warm down . Thank you for Swimming Bear.

BEAR SWIMMING Workout 021020

Dynamic Stretching and light Dryland core strengthening before the 321 Warmup.Today we are working on Butterfly.We will incorporate kicks, drills and Swims that are Fly related including the 5th stroke. Of course we will get some middle distance freestyle in as well as dives. Welcome back all Bear Swimmers and families.

BEARSWIMMING Workout 020520

Welcome back ! Day 3 has us in the water doing a combination of broken 150’s (Sprint 50, climb out to perform a one minute plank variation, then swim 100 stroke & repeat 4X) after the standard 321 warmup. long axis drill set. QLD. Dive clinic. Drill down. Thank you for Swimming Bear.

BEAR SWIMMING “Drylands”Workout 020420

Due to cool Pool temps we will conduct Drylands with an emphasis on core strengthening and proper posture and techniques. Please dress appropriately; Sweats,tennis shoes,bottle of water. Circuit training,Hill repeats, HIIT,stairs,box jumps,and more. Thank You for Swimming Bear .

Bear Swimming Workout 020320

Bear welcomes new and returning Swimmers Monday Feb. 3rd 2020. We will continue our modified time 4-5:30pm until Monday March 10( Due to construction/lighting issues)after that we should resume our regular time. First practice will focus on “feel for the water”,and ”Spinal alignment”. Warmup: 321 Swim,pull,kick. 4 x 50 body position drills.6 x 100 Swim/kick by 50. 6 x 75 Swim / drill/ swim. Streamlines. Missile bobs, wall ups, dolphin dives. Warm down.

BEAR SWIMMING 2020 Practice schedule

Welcome back Bear Swimmers and families. The Pool is expected to open late January, so Bear practices will resume on our adjusted schedule restarting February 3rd, 2020. 2020 promises to be an exciting year with the Olympics around the corner. Bear is actively seeking a Safesport representative ( A Parent on the Team)to monitor the high standards that are required to keep our Swimmers safe. Simple background check and non athlete USA reg. required. Please contact Coach Pat asap. There is also an opportunity for one of our Swimmers to be an Athlete representative. Looking forward to a great year! See you on deck.