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.

Thanksgiving Dryland Workout

Hello Bear Swimmers and Families, We will depart from the intersection of Alhambra Valley rd. x Castro Ranch rd. There is a gated trail entrance. 8 am - 10 am . We will end up in Pinole Valley. Bring water, and a snack ! please wear a mask. See you on Thursday .

BEAR SWIMMING Workout 11/26/2020

Hello Bear Swimmers and Families. Water has been scarce , so we will start Dryland training. What better way to work up an apetite than a traditional Thanksgiving workout (8am- 10:00). Meet in Pinole, rsvp w/ Coach Pat. Dates and times of Bear workouts will be discussed . As we move to Purple tier, please be safe and observe all mandated safety protocol including distancing and wellness self checks. Thank you for believing in BEAR !