BEAR SWIMMING: BEAR SWIMMING Workout 061812

Monday, June 18, 2012

BEAR SWIMMING Workout 061812

Warmup : 3,2,1 : 3x 100 free plus 2 x 50 short axis drill choice,1 x 100 IM. Kick set : 4 x 125 - 50 fly,25 back ,25 breast,25 free (breast and free on back with streamline). Drill Set : Backstroke sgt drills x 50,freestyle 3 stroke 6 kick 50's x 2 ,Short axis: breast kick-touching feet to hands for 50,then 50 butterfly/breast combo drill(one stroke of each) Main set : 8 x 50 IM order on tight interval + 200 freestyle , then 8 x 50 free on a tight interval + a fast 200 IM . 100 scull,200 warm down 2750 yards As usual Blue group is expected to acheive 50% of total yardage with sets modified to fit alotted time. Thanks !

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Head Coach Pat MalagaJune 18, 2012 at 2:53 PM
Bear will be purchasing a quality flip screen underwater camera as recommended by USA Swimming. I am down to a few models to select from.This is going to enhance our workouts by offering the swimmer a chance to "see themselves" from any angle or view. Funds were generated by our May 31st Swimathon-thanks to all who participated and generated the money for this new tool !
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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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Monday, June 18, 2012

BEAR SWIMMING Workout 061812

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