BEAR SWIMMING: November 2018

Thursday, November 29, 2018

BEAR SWIMMING WORKOUT 112918

Dynamic Stretching and light dryland core strengthening. Warmup:222 ; 200 Choice Swim,200 Pull or Drill,200 Kick. Main set : Pyramid. 500-25-500 Start with free and alternate IM and stroke or kick for the rest. Thank you for Swimming Bear.

Wednesday, November 28, 2018

BEAR SWIMMING WORKOUT 112818

321 Warmup;300 Swim Choice,200 Pull,100 Kick. Main set: 6x 500 : 1) 500 Free (50 fast, 50 easy). 2) 400 IM sandwich ( 50 free,400IM,50 Free). 3) Pull: middle 100 backstroke. 4) Kick ( non stop). 5) 10 x 50 free on the minute. Warm down.

Tuesday, November 27, 2018

BEAR SWIMMING Workout 112718

Dynamic Stretching and light dryland core strengthening. Warm up : 321 -300 Swim Choice,200 Pull,100 Kick.200 Tuesday: 8x 200 alternating IM and Freestyle,Swim and Drill combo’s. 2x 3 x 100 Kick. 2x 300 Pull (dist. Per stroke,BC). 50 Scull. 4 x 50 hybrids. 200 back. 50 easy . 100 breaststroke. 500 free warm down.

Monday, November 26, 2018

BEAR SWIMMING Workout 112618

Dynamic stretching and light dryland core strengthening. 321 Warmup: 300 choice Swim, 200 Pull, 100 Kick. 8 x 100 (alternating IM and Free). 6 x 50 Sprint Kick on the minute. 2 x 200 Pull. 500 free,50 Scull, 400 IM ( Drill,Swim). 12 x 25 Sprint Callouts.300 warm down.

Monday, November 19, 2018

BEAR SWIMMING / College closed this week 11/19-23.

We will resume practice as soon as the air quality goes back to normal. Sorry for the inconvenience. We are looking forward to fun and challenging workouts soon. Please do 30 minutes of Dryland per day (faster swimming.com DRYLAND core excercises level 1 on YouTube). We look forward to seeing everyone next week.

Wednesday, November 14, 2018

PRACTICE CANCELLED DUE TO UNHEALTHY AIR QUALITY Nov. 14,2018

College pool is still closed due to unhealthy air.We apologize for the inconvenience.

Tuesday, November 13, 2018

PRACTICE CANCELED DUE TO UNHEALTHY AIR QUALITY Tues. Nov. 13- ?

The College has closed the pool and cancelled outdoor athletics. Wednesday/ Thursday looks to be the same. Sorry for the inconvenience.

Friday, November 9, 2018

NO PRACTICE VETERANS DAY NOV. 12,2018

Thank you for Swimming Bear .

Tuesday, November 6, 2018

BEAR SWIMMING WORKOUT 110718

NO SWIMMING WEDNESDAY DUE TO WATER POLO TOURNAMENT. PLEASE BRING RUNNING SHOES AND SWEATS. We will have a DRYLAND WORKOUT. Please register for the December Meet in San Ramon at Olympic High School. This will be the last meet of the year for us. All swimmers must wear proper attire, no board shorts. Please purchase Team Suit or dark blue Jammer. No shirts. This is a competitive Swim Team, not a class. Wednesday’s workout will be comprised of Running, and Core Strengthening excercise. Thank you for Swimming Bear.

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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