BEAR SWIMMING SCY WORKOUT 062818

Thank you for registering for the home meet. LC AM Swimmers can do extended dryland and strength training. The rest of us will swim short course yards. 321 Warmup : 300. choice Swim ,200 Pull,100 Kick. Triple leg death set :Piston kick, vertical kick and overkick 50’s. 2x 150 pull(one back, one free). 10 50’s on the minute. 50 Scull. 200 shirt axis combo drill. 25 uw’s . 300 warm down. NO LONG COURSE PRACTICE. NEXT WEEK.

BEAR SWIMMING Workout & Announcement 062818

Quick stretch before our standard 321 Warmup: 300 choice Swim, 200 Pull or Drill,100 Kick. 150 day : We will swim 4 x 150 ( one of each stroke),on a tight interval. 50 Scull. 2 x 300 Pull ( one back, one free). 6 x 50 Kick sprints. 4 x 100 stroke drill. 50 easy. Time Trials: 50’s,100’s and 200’s according to your meet entries. 200 warm down. NO LONG COURSE PRACTICE NEXT WEEK DUE TO THE HOLIDAY SCHEDULE. I am gathering interest on a nice dicstance bay swim on Tuesday from Keller cove. Let me know if you are interested. Thank you for Swimming Bear.

BEAR SWIMMING Workout 062618

Dynamic stretching and light dryland core strengthening. 12 x 50 Swim/Kick or Swim/drill by 50. Today’s focus: Starts and Turns including breakouts. We will improve our dives and underwater sand continue to attack the walls. 100’s and 200’s stroke. Kick sprints and Swim Sprints. Pull set : 3 x 200 ( free, back,free by 200). 50 Scull. 300 warm down. IF YOU HAVE NOT REGISTERED FIR THE HOME MEET JULY 14/15, PLEASE DO IT TODAY. ( pacswim.org). Thank you for Swimming Bear .

BEAR SWIMMING Workout 062618

Dynamic stretching and light dryland core strengthening. Two for Tuesday. After the 321 Warmup, we will swim “Mirror” sets. Pairs of 200’s,100’s and 50’s, Swim,Kick, drill and hybrid. No Long Course next week due to the 4th of July. Thank you for swimming Bear.

EAR SWIMMING Workout 062518

Dynamic stretching and light dryland core strengthening. 321 Warmup. T 30. Sprint 50’s x 20. Kick set : 6 x 100’s on the 2:00. 300 warm down .

REGISTER FOR HOME MEET NOW.

ONDA @ CCC JULY 14/15 . We have priority now, this meet will fill up fast and close early. Get in now: pacswim.org ( meets), then follow prompts. You can manually enter swimmer information by clicking on "pending" regarding registration. Feel free to contact me regarding seed times. Looking for a strong showing at this Home Meet.

BEAR SWIMMING Announcement and Workout Last Team Suit Fitting

Last chance for Team Suit fitting.Please try a suit TODAY. Orders are going out in the morning. Long Course Workout 8-9:30 am Warmup: 321 300 choice Swim, 200 meter Pull, 100 meter kick. Main set : 8 x 300’s. Stroke sandwiches,half and half drill sandwiches. Kick sandwiches with some easy and some sculling. Time trials : 100m stroke vs freestyle. 3 rounds. Warm down. We will carry this theme through for the evening swimmers and applying a strength day for the Juniors and Seniors. Thank you for swimming Bear.