BEAR SWIMMING: BEAR SWIMMING Workout 051313

Monday, May 13, 2013

BEAR SWIMMING Workout 051313

Stretching,Light dryland,Stroke facts. Warmup : 200 freestyle-long or catch up. 12 x 50 : IM order 5 second rest interval (Drill fly,Kick dolphin on back,Swim Fly),(Drill Back,Kick on back,Swim Backstroke),(Drill Breast,Kick Breast,Swim Breaststroke),(Drill free, flutter kick on back,Swim Freestyle). 12 - 75's on 10 second rest interval : 3 fly,2 fly with one back,1 fly with 2 backstroke. Then rotate to Backstroke- 3 back , 2 backstroke with 1 Breastroke,1 Backstroke with 2 Breastroke....... ect. 500 Kick for time. Balance drills- 2 x 50 backstroke balancing cup of water on head.2 x 50 dead arm drill breathing on opposite side only. 2 x 50 Sargeant drill backstroke, 1 x 50 - 6 kick switch drill on back. 3 sets of 5 wallups, One arm board pull ups 2 sets of 4 with each arm. 200 warm down. Welcome New and returning swimmers !!!!!

1 comment:

Head Coach Pat MalagaMay 13, 2013 at 7:45 PM
Oops! The first set was supposed to read 12 x 75 ! Sorry.
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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.

BEAR SWIMMING

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Monday, May 13, 2013

BEAR SWIMMING Workout 051313

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BEAR SWIMMING 11/11/2023