BEAR SWIMMING: BEAR SWIMMING Workout 101013 " Touretski sprint version"

Thursday, October 10, 2013

BEAR SWIMMING Workout 101013 " Touretski sprint version"

Stretching and light dryland core strengthening. 300 warmup. 10 x 25 freestyle on the minute interval.10 x 100 IM on the 2:00 interval. 300 yards of drills(4 x 75 w/ 3 variations of all 4 strokes). 6 x 100 freestyle on a 2:10 interval. 200 yards of kicking(alternating flutter and dolphin by 50). 3 x 100 on a 2:10 interval. 6 x 25 from a diving start on the 2:00. 200 warm down. This is drawn from a 1998 presentation at the ASCA convention, by Australian Olympic coach Gennadi Touretski known for developing Michael Klim to the 2000 Olympics. "Preparation of Sprint Swimmers "-Swimming in Australia November-December 2003. Note : BEAR BIKE RIDE is THIS SUNDAY at 9:15 am. Hercules Meet on November 3rd.

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HEAD COACH : Patrick Malaga

Patrick Malaga is a graduate of CCA (BARCH) ,Swimming competitively on a team most of his life.In the early years (starting at age 6) competing in the AAU league and later, in College swimming under Bill Wilson and Paul Chappelle.As a U.S. Master Swimmer he has posted top ten finishes and swam many open water events.He currently practices with the El Cerrito Masters ,swimming alongside Olympians,High level Collegiate swimmers and his friends. Patrick has coached the Bear Cub and Blue groups since late 2007 and was elected "Director of Operations" in April of 2009 and has governed Bear, as well as provided quality coaching to many a swimmer. An ASCA certified( level 2), USA Swimminig certified Swim Coach,Red Cross WSI and avid Swimmer, his experience working in and out of the water with top Caliber Coaches has enabled him to deliver informative,challenging workouts and goal setting.Bear has helped to produce some of the western zones fastest swimmers(particularly in the 11-12 age group). Swimming All Stars,Nationals,Far westerns,and even the Grand Prix. Patrick is currently coaching the Cub and Blue groups,as well as Gold level and Junior/Senior teams as needed,providing important stroke feedback in a positive manner.

Parent Expectations

Bear Swimming is a Coach run and operated swim organization.The contributions made by parents are instrumental for running a great operation.Parents are expected to participate at swim meets,either as timers or in other capacities. Bear recommends reading the Parent guidelines section at www.usaswimming.org , There are lots of important tips from pool etticate to meet preparation. Prompt payment as well as meet entry reimbursements are required.Bear holds many events and activities throughout the year,and parent involvement is critical to their success(Awards Night,Bear Bike rides,Movie Night, Swimathon,, ect..). Bear encourages becoming a USA swim official-parents that become officials receive a discount on dues.

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Thursday, October 10, 2013

BEAR SWIMMING Workout 101013 " Touretski sprint version"

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BEAR SWIMMING 11/11/2023