BEAR SWIMMING: May 2017

Tuesday, May 30, 2017

BEARSWIMMING WORKOUT 053117

Dynamic stretching and light dryland core strengthening. Wednesday's set will begin with a standard 321 Warmup; 300 Swim choice, 200 Pull,100 Kick. 6 x 50 Sprints ( from the blocks),free,fly,free,Br,free,back. 50 mid scull. 8 x 50 ; fly,free,fly,back,br,free. Pull 2 x 200 ( b.c., distance per stroke). 8 x 100 : 100 sprint freestyle,100 Kick super sprint,100 breaststroke medium,100 dolphin kick on back,100 sprint freestyle,100 easy kick,50 fast/ 50 easy stroke. Short axis drills 2 x 200.warm down 200 IM easy. ANNOUNCEMENTS: Long Course starts June 11th, t/th 8-9:30 am( highly recommended). Open Water Swims: Bay and Lake Swims are going on through the Summer. MEETS : July Long Course Meet at CCC . Thank you for Swimming Bear.

Monday, May 8, 2017

BEAR SWIMMING WORKOUT 050817

Dynamic stretching and light dryland core strengthening. Warmup: 321. 300 Swim choice,200 pull, 100 kick. 2 x 400 IM ( one swim,one kick). 2 x 200 freestyle ( one swim at race pace,one drill). 2 x 50 fly ( one fast,one flutter fly). 4 x 100 stroke ( build,burst,fast,easy by 25). 6 x 50 kick on the .50. 50 scull. Races from the block. 200 choice warm down. Announcements: Meet entry has just opened for OAPD at Moraga June 10-11. Please register for this meet asap( today/tonight) This is a great tune up for our LC meet in July. Summer Long Course is almost here ! Starting June 11th we will hold long course practices Tuesday's and Thursday's 8-9:30 am. Lastly: Team Potluck at Coach Pats house this Saturday from 5-8 pm. Please rsvp for dish and directions. Open Water: There will be at least 30 Lake and Bay Swims offered from now until late September including a Moonlight Swim ! These Swims range from 1 mile to 2 plus miles. Come join in on the saltwater adventures. Go Bear.

Thursday, May 4, 2017

BEAR SWIMMING 050417

Dynamic stretching and light Dryland core strengthening. Warmup 321 : 300 Swim, 200 Pull,100 kick. Today is Strength Thursday, we will do a series of race pace training and get out and do dryland in between. Blue and gold will focus on Stroke School( breast stroke) today. Warm down : 2 x 300 drill or easy swim.

Wednesday, May 3, 2017

BEAR SWIMMING WORKOUT 050317

Dynamic stretching and light dryland core strengthening. Warmup: 321 - 300 Swim, 200 Pull ( free& back),100 kick. 4 x 75 kick (burst, easy, sprint). 2 x 200 pull descend. 10 x 100 Callouts. 6 x 50 drills.4 x 25 kick with one leg up. 50 piston kick w/ sculling arms. 2x200 IM 1 smooth, 1 focusing on technique.Starts and Turns. 200 warm down ( breast, free). Announcements: Please remit swim dues in a prompt fashion to avoid late fees. Upcoming meets : We have a mid June LCM tune up meet in preparation for our home meet in July (15-16). Team Potluck at Coach Pats home next Saturday May 13 th. Please rsvp'd and coordinate dishes. Thank you for Swimming Bear.

Monday, May 1, 2017

BEARSWIMMING WORKOUT 050117

Dynamic stretching and light Dryland trading prior to getting in. 321 Warmup (300 swim,200 pull,100 kick. 4x4's 1) 4x 4 50's stroke descend. 4 x 100 kick ( burst, build,easy,fast).4x 100 IM rotate the sprint 25. 4x 100 free descend. 4x 100 stroke drill. 4x4x25 Callouts from a dive. 4x 25 second sprints( see how far you can go . 2x200 choice warm down( one pulling). The High School season is just about over now, it was a pleasure to see around a dozen Bear or former Bear Swimmers at various meets and TCAL.

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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