BEAR SWIMMING: August 2019

Monday, August 19, 2019

BEAR SWIMMING Workout #831 081919

Dynamic stretching and light dryland core strengthening. Warmup:321 or 222. Main set : 6x 100’s and 3x 200’s (Free & IM focus) interval training. 12 x 50 Sprint kicks on the minute.Choice Drill Set 300y. Fun set: 25’s from a deep water start. 300 warm down.

Thursday, August 15, 2019

BEAR SWIMMING Workout 081519

Dynamic stretching and light dryland core strengthening before swimming a 321 or 222 warmup. Today’s set is Blue/Junior group led.... 50’s,100’s( 10 x 50, 8 x 100 odds race pace, evens smooth) and Sprint kicks, as well as wetland training: underwater running,kicking the board down to 13 feet and Whirlpooling,UW sit-ups,wallups,flips into sprints,silver surfer races, board flips, and more. Light yardage (2k) . Freestyle focused. Please sign up for Hercules Meet ASAP( pacSwim.org), all swimmers MUST BE USA REGISTERED or may not participate in Team activities ( parents : handle this quickly). Thank you for Swimming Bear.

Tuesday, August 13, 2019

BEAR SWIMMING Workout 081419

Welcome Bear Swimmers & Families. Warmup 321 or 222. Today’s focus will be Drill 75’s and Sprint 25’s. Relatively light volume and effort on this 2k day. Enjoy it, because we will be ramping up the intensity for the Next Months meet in Hercules. Please sign up ASAP at pacSwim.org. ( club code: BEAR). Short course Yards season is upon us, as is the Olympic trials and Tokyo 2020. This will be an exciting time in competitive Swimming with many records to fall. Bears have grit,and it is important to tap into that..... this has always been our signiture. We look forward to seeing everyone on deck. New Swimmer Tryouts: 1st & 3rd Mondays of each month 5:30pm. Thank you for Swimming Bear.

Sunday, August 11, 2019

BEAR SWIMMING resumes practice 08/14/2019

Hello Bear Swimmers and Families, The Pool will be ready for us to resume practice on Wednesday, August 14th 2019. We look forward to seeing everyone then. 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.

BEAR SWIMMING

Bear Home Meer