BEAR SWIMMING: Bear Swimming Workout 041212

Wednesday, April 11, 2012

Bear Swimming Workout 041212

Warm up : 400 reverse IM , Kick set : 25 overkick with freestyle arms,25 tarzan,1:00 vert kick .30/med/.30 max effort, 25 dolphin on back w/ streamline,25 kick on back with both arms up towards the sky, Repeat 3x. Main set: Rebecca Soni/ Dr. Salo set : Some variation (tba) of 6 x 100 descending 1 through 6 , and 3 x 50 (1 build ,2 pace) repeat that round several times and the entire set is fast ! 150 with UW flips, equipment use then warm down... Rebecca Soni is THE fastest breaststroker in the world,Dr. Dave Salo is the Olympic Team Coach.

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Head Coach Pat MalagaApril 12, 2012 at 3:14 PM
Feel free to comment on pictures,sets,and blog design !
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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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Wednesday, April 11, 2012

Bear Swimming Workout 041212

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BEAR SWIMMING 11/11/2023