Bear Swimming Workout 032912

Warmup: Junior /Senior: 300 yds 100 free,100 choice ,100 drill         Blue/Cubs :  50 free,50 choice,50 drill     Junior /Senior :  400 IM kick by 100            Blue/ Cubs :   200 IM  kick by 50        ,  Junior /Senior: Pull Set  250 free alt breathing.  Blue / Cubs :  Pull set 150 w/ alt breathing by 3 strokes.     Main Set:  End of Month  "Swimmers Choice " with 250 yard maximum per swimmer. Swim off for order.   Drill set : Short axis drills x 4 by 50, Blues/Cubs:  2x 50 short axis drills .    Underwater flips x 150 J/S, and 75 Blue /Cubs. Active rest,sculling,warm down.      Thank you !

Bearswimming Workout 032812

Warmup: Junior/ Senior " Zio core 4"     Blue/Cubs : Core 2     ,   Junior /Senior:  (KDDS by 100) x 4 RIMO order  Blue/Cubs  :  KDS RIMO 300  (25y of each stroke) ,    Kick set   Junior/ Senior : 3x100 Burst,Build ,Easy ,Fast.      Blue/ Cubs :  3x 50 kick on back by 50,l side x 50,r side by 50.  Main set : ( 2x through)   25 fly+50 free,10 sec rest 50 fly+25 free ten sec. rest 75 butterfly.  25 back + 50 free,50 back+ 25 free,75 back.25 breast+50 free,50 br + 25 free,75 breast    repeat (free's can be 3 stroke- 6 kick) .  Junior/ Senior: 150 UW flips, Blue /Cubs : 100 UW flips.    HYPOXIC SET : BC  3,5,7,9   100's for J/S     and 50's for Blue/ Cubs.   Warm down-active rest-individual, feedback/consultation.   Good Job Bears !

Workout 032612

Warmup: (Junior/Senior  400 free /drill by 50)    Blue/Cubs ; ( 200 free/drill by 50),   Junior/Senior:( Kick set : 4 x 100 all strokes vary order), Blue Cub : (kick set 4 x 50).  Short Axis clinic:  Butterfly: (Slow arm over the water recovery with flutter kick x 25,then immediately into a 50 fly)(3 times with 15 sec. rest),Blues: (1/2 lap over the water recovery then 1/2 lap fly).     ,  FUN SET  ! To be announced tug of war,bands,fins,ect.....     (Breathe Control ,alt. sides.x 2x150). (Blue/cub 2x 75)  . LQS or 100's for time x 3,Blues 50's for time,  Active rest,cool down.   Good Job !    

Head Coach Pat Malaga workout 032212

Junior/Seniors :  400 W/U  * Long axis choice 50,choice drill 50.........     Blue group: 200 W/U  * 50 ", 50 "    Junior/ Senior  :  300 RIMO , KDS                                                          Blue group:  150 RIMO ,KDS           Junior /Senior Main set   Reverse pyramid  300,250,200,150,100,50,back up   Blue group :  1/2 pyramid           Junior Senior: Kick set   2 by 200   burst,build, easy, fast by 50                Blue group: Kick set 2 x 100 (b,b,e,f) Junior/Senior :Drill set Core strength,balance.......                                     Blue group: rotation drills,head pos.     Junior/Senior: Warm down, fun time !!                                                        Blue group: Fun time !!!!!!!!!            We are building a strong aerobic base,working on great rotation with neutral head position. Thanks, Head Coach  Pat Malaga  Bear Swimming

Head Coach Pat Malaga

In the 31 years that  Bear swimming has been in existance,It has created some of the fastest swimmers in the western zone.Since the move to Contra Costa College the Team has been embraced by the College  and the City of San Pablo. The location provides a high caliber competetive swimming environment along with a 50 meter pool. It is not uncommon for swimmers from other countries to come train with us over the Summer.Be a part of the Bear Legend and enjoy the benefits of swimming year round. We believe swimming is a "Life Sport" : it will often leave an indelible impression on our youth,and teach the importance of conditioning for health benefits.  Join Bears family atmosphere today !    Call Head Coach , Pat Malaga @ 510 326 5544