BEAR SWIMMING Workout 092619

Dynamic stretching and light dryland core strengthening before the warmup swim 321 or 222. Sprint/Strength Challenge day. Today’s set will be a blend of dryland,sprinting and wetlands training. Targeting 2500 Yards and at least one dozen sets of exercises. TRAIL RUN : Tomorrow/Friday Sept. 27th.@ 4 pm. If you want to be a better swimmer than explore cross training with an infusion of HIIT and Hill Repeats.Impact is proven to be beneficial to bone density and composition . Guaranteed great views,wildlife,fresh air and a feeling of accomplishment upon completion of this little trip. RSVP by today. We will meet in Pinole prior to departing. Thank you for Swimming Bear.

BEAR SWIMMING Workout 092519

Choice warmup 321 or 222. 500/1000 IM athon. 50 easy. 200 Pull. 3 x 100 Kick no board,Choice Drill,Choice Swim. Races: 50’s for juniors/seniors, Blues/Cubs 25’s. 200 Warm down. Thanks for Swimming Bear.

BEAR SWIMMING Workout 092419

Standard Warmup. We will play a game of Water Polo !

BEAR SWIMMING Workout 091919

Team Stretching & explanation of today’s Main set. Warmup: 321 or 222, as long as it equals 600 and is done relatively quickly. Dives ( the 3 components of a great dive),Underwaters and breakouts. All stroke focus. Practice will run “Clinic” style. Of course there will be one challenge swim: T-10 for 10 & unders,T-15 for blues,T-20 IMa thon for Seniors.300 Drill,200 warm down. ANNOUNCEMENT: Next Friday Afternoon;Hill repeats. This is only for the serious swimmer, but not limited to our Senior group. Required:Trail running shoes( w/ aggressive tread),bottle of water( recommend 16-24oz.).We will depart from Bear Creek rd. on a private “sign in “ trail. We will then enjoy a light scenic jog to the location of our “ Hill Repeats”(affectionately called the Matterhorn). Upon completion of X number of Hill Sprints , we will jog back and the trip should be about an hour and a half with a total distance of 4.5 miles( same duration as a usual practice). Please RSVP in advance. Hill repeats are nothing new to Bear,Strawberry Canyons “ Cardiac Hill” was always the former location used during Hell Week. Hills build Strength.Strentgh helps significantly in starts and turns,as well as other areas. Thank you for Swimming Bear.

BEAR SWIMMING Workout 091819

Dynamic stretching and light dryland core strengthening before the warmup 222 or 321. Today is Strength Wednesday: 100’s on a tight interval with swim specific dryland and wetland activities in between 100’s. 4 phases: Swim,Drill,Pull,Kick,Hybrid. After the Power hour, there will be a choice warmdown.

BEAR SWIMMING Workout 091719

Meet review. Dynamic stretching and light dryland core strengthening before the 321 or 222 warmup. Today’s 200 Tuesday in conjunction with a 1000 freestyle for time. Today’s plan: 2 Fly,2 Kick,2 back Drill ,1k,2 Choice,2 Pull,2 Kick. Thank you for Swimming Bear.

BEAR SWIMMING-Meet results

Thank you for participating in this Weekends Hercules Meet. The Meet was comprised of 362 Athletes,Bear brought 4 Swimmers who placed highly in many events. Isaac and Rodrigo dropped a ton of time and each came in 2nd overall in their events.Meagan had a series of top finishes (at her first meet), Katy dropped time and swam her first 100 IM in competition ! Feel free to look up the results at pacswim.org “ Meet results “. I cannot tell you how elated I am, Bears training program is a success -results are directly related to effort/attendance and grit. A sincere “Thank You” to our Race Team,and Parent support crew. See everyone on deck Tuesday.