BEAR SWIMMING: December 2016

Thursday, December 15, 2016

BEAR SWIMMING Workout 121516 Last Practice until January !

Dynamic Stretching, 321 Warm up. 300 Swim, 200 Pull, 100 Kick. Tonights Theme is "Call A Set" Each Swimmer will suggest a set up to 300 yards. Could be sprints,drills,sculling,challenges,IM , Pulling,Underwaters ect...... Happy Holidays to all of our Bear Families and we look forward to a great 2017 which also marks 10 years for me with Bear Swimming ! I am super proud of not only the improvements in speed and technique,but also the Bears Confidence and Integrity. We are developing successful Swimmers and People. Thank you for believing in me and entrusting your kids to our Program. I will continue to do my best to share my passion for Competitive Swimming and Life with our Swimmers. Happy Holidays and Merry Christmas to all !

Monday, December 12, 2016

BEAR SWIMMING Workout 121216

Dynamic stretching and light dryland core strengthening. 321 Warmup : 300 Swim choice, 200 Pull, 100 Kick. Main set 20 x 125 . Pattern : Drill 25,Kick 50 ,75 swim. Stroke order 5x through with some fun variations sprinkled in. 2 x 200 Pull.50 scull, 200 warm down.

Thursday, December 8, 2016

BEAR SWIMMING Workout 120816

Dynamic stretching and light dryland core strengthening. Warmup : 321 300 swim, 200 Pull, 100 Kick. Main set : Swim 6 x 50 freestyle on the 45.Kick 8 x 75 (odds non free). drill 10 x 50 IM order. 12 x 25 Pull BC on the 45. 50 scull. 6 x breakouts. 200 warm down.

Wednesday, December 7, 2016

BEAR SWIMMING Workout 120716

Dynamic stretching and light dryland core strengthening. 321 Warmup : 300 Swim choice, 200 Pull, 100 Kick. Main set : 20 x 100 vs. Blue Golds 20 X50 same interval. 50 scull 2 x 150 pull( one build,one BC).50 scull . 6 x 75 kick. 2 x 200 stroke drill. 200 warm down.

Monday, December 5, 2016

BEAR SWIMMING Workout 120516

Dynamic stretching and light dryland core strengthening. 321 Warmup : 300 Swim, 200 Pull, 100 Kick. Main set : 6 x 100 Kick with a 250 swim in between each one. Round 1) 100 Kick followed by 50 free,100 IM,100 Back. Round 2) 100 Kick, 100 free,100 Im,50 breast. Round 3) 100 kick, 150 free,100 IM. Round 4) 100 kick, 200 IM,50 free. Round 5) 100 Kick, 200 free,50 fly. Round 6) 100 Kick, 200 Hybrid IM,50 free. Pull set 2 x 200 10 descend,1 BC. 2 x 25 scull. UW Pull downs for distance. 200 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.

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