BEAR SWIMMING: December 2015

Thursday, December 17, 2015

BEAR SWIMMING Workout 121715- Last practice of 2015

extended fun dryland. Warmup : Choice swim 300 yards ,choice kick 300 yards. 12 x 50 Sprint ( odds free,evens stroke). 20 x 25 Odds stroke,evens Drill,#10 and 20 are hypoxic. 2 x 200 pull. 50 scull. 100 Back. 4 x 25 bursts. 200 warm down. This will be the last practice of 2015. Enjoy your Holiday break and we will see you on January 22nd. Thank you : ^ )

Monday, December 14, 2015

BEAR SWIMMING Workout 121415

Dynamic stretching and light drylands core strengthening. Warmup: 321 300 Swim choice,200 Pull,100 Kick. Main set: "Stroke sandwiches"- 4 x 75 (free,stroke ,free). 4 x 150 (Free, Kick,drill by 50). 4 x 200 (50 free,100 IM,50 free). 4 x 300 (100 free,100 Kick stroke,100 free). 2 x 200 pull .200 warm down.As usual all sets will have tight 5-10 second rest intervals with 30 seconds between sets.

Thursday, December 10, 2015

BEAR SWIMMING Workout 121015

Dynamic stretching prior to getting in. Warmup : 12 x 50 -Drill down,Swim back. Kick set 8 x 50 underwater missile kicking. Pull set - 300 Pull (100 med.,100 fast,100 medium). "Strength set" 8 x 100 (4 x 100 IM order by 100 with resistance) ie. chutes or socks + 4 x 100 IM order without chutes or socks. 2 x 50 Kick w/ socks or chutes. 2 x 50 kick without chutes or socks. 150 free w/ underwater flipturns. 200 warm down.

Wednesday, December 2, 2015

BEAR SWIMMING Workout 120215

Dynamic stretch and light dryland core strengthening. Warmup : 3331 - 300 Swim choice,300 Kick,300 pull,100 IM. 12 x broken 150's ( 50 stroke,100 stroke drill 3 times through). 2 x 200 (one free,one IM). 50 scull. 150 w/ underwater flips. 50 piston kick sculling arms. 4 x 50 (hybrids). 300 warm down.

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.

BEAR SWIMMING

Bear Home Meer