BEAR SWIMMING 012617

Dynamic stretching and light dryland core strengthening. Warmup: 321. 300 Swim choice,200 pull,100 kick. 4 x 125 Bubble IM's. Ten minute " endless relay". 2 x 25 kick, 2 x 50 kick, 2 x 100 kick ( all build). 200 short axis drill. 4 x Hypoxic. 2 x 200 pull ( one backstroke). 200 warm down.

BEAR SWIMMING Workout 012517

Dynamic stretch and light dry land core strengthening. Warmup: 12 x 25 mixing choice swim with choice drills. Main set 3x XYZ. ROUND 1) x = 4 x 50 sprint kick . Y = 3 x 50 drills. Z = 6 x 50 sprint free. Round 2) X = 6 x 50 sprint kick . Y = 4 x 75 drills to be called out. Z = 8 x 50 Sprints in IM order. Round 3) X = 8 x 50 sprint kick. Y = 4 x 100 stroke drills. Z = 6 x 100 free (2 sets of 3 swam in descending order. 200 choice warm down.

BEAR SWIMMING Workout 012317

Welcome to Bears first Workout of 2017, and blogged workout # 594. Today's set is a type of "refresher" set, that will touch on all strokes and allow everyone to regain their "feel" for the water. USA Swimming recommends increasing work intensity by 10 percent per week when restarting after break which is a model I adhere to. We will start with Dynamic stretching and light dryland core strengthening. Warmup: 321. 300 Swim choice,200 Pull,100 Kick. Today's set "SKIDS": Swim 4 x 100 freestyle descend 1-3 ,make #4 a hybrid. 50 V Sit scull. Kick 6 x 75 build the odds with flutter, short axis choice kick medium pace on the evens.50 heads up front scull. IM : 3 x 100 ( focus on swimming one stroke smooth and fast), for example IM #1 smooth,fast fly,#2 smooth fast Backstroke,ect.. 50 piston kick with mid scull.Drill 4 x 100 Odds Long axis combo,Evens short axis combo.50 choice scull. Sprint 12 x 50 "Callouts" , these may be stroke,kick,a combination of the two or UW Missiles,ect.. 2,800 yards. Intervals will be appropriate to ability. See you on deck .

Update : Practices Start Monday January 23 rd 2017

Update : Pool is closed this week. Practices will resume on Monday Jan. 23rd,2017. Bear is looking forward to a strong year, there will be many High School Teams represented as well as Rec Teams where Bear has been a positive influence.Young people whose passion and skill for swimming fast will be exemplified to a high degree. When I visit local Pools it is a pleasure to see so many Bear Swimmers who have left their mark ( age group records,ect ). 2017 is going to be a great year for BEAR . As Head Coach I commit to providing a rich, rewarding and safe swim experience. As many of you know,my passion for swim has not diminished.I look forward to going to work...at each and every practice ! A short list of things to look forward to are : Long Course practices in the Summer,Open Water Swims at Kellar Cove & Lake Anza, Bear Bike Ride in Tilden Park,Swim Meets,Strength Days and more. See you on Deck.

BEAR SWIMMING WILL RESUME PRACTICES JAN. 18 ,2017

Happy New Year ! In 2 weeks we will resume practices starting January 18th. Bear is looking forward to a productive and exciting New Year ! This marks Coach Patrick Malaga's 11th year of working with the Team. Longer than any other Coach in Bears 35 year history. See you all on deck.