BEAR SWIMMING: May 2019

Wednesday, May 8, 2019

BEAR SWIMMING Workout 050819

Strength Wednesday. Warmup- 300 Swim, 200 Pull or Drill, 100 Kick. Pyramid themed sprint sets , incorporating dryland Swimmer based core training exercises. 25 Heads up Free, climbout and perform 10 simultaneous arm/leg points on a 4 second interval. These are on a 1:30 interval. Repeat 6 times. 6 x 50 Butterfly sprints with climb outs and 30 seated flutter kicks on deck. 8 x 100 IM with climbouts and 10 burpees after each 100. Kick Set: Quadruple leg death with 6 wallups in between each round. Pull set: breaststroke Pull 25’s with fins. UW sit-ups x 40.UW running ( 6-12 steps per breath) Board flips ( practicing fast flip turns). 300 warm down. Thank you for Swimming Bear. Upcoming races : Del Valle , Berryessa Open Water 1& 2 mile races. Open now for registration at pacswim.

Tuesday, May 7, 2019

BEAR SWIMMING Workout 050719

Warmup: 321 - 300 Choice Swim, 200 Pull or Drill,100 Kick. 200’s Tuesday . We will swim three main 200 y based sets. Set one focuses on stroke. Set 2 focuses on Stroke Kick. Set 3 focuses on the front end of the stroke/pulling. 50 Scull in between each 1k set. UW’s and Sculling 25’s before warming down. Fins optional. Thank you for Swimming Bear.

Monday, May 6, 2019

BEAR SWIMMING Workout 050619

Dynamic stretching and light dryland core strengthening before the aquatic warmup. Choice warmup today : 321 (300 Choice Swim,200 Pull or Drill,100 Kick, or 222 - same format. Today’s theme is a Ladder capping at 1000 Yards. A breaststroke Pull Set, and a triple leg death kick set. There will be plenty of sculling and challenge 25’s toward the end. 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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