BEAR SWIMMING: BEAR SWIMMING Workout 101413

Monday, October 14, 2013

BEAR SWIMMING Workout 101413

Stretching and dryland core strengthening plus the incorporation of plyometric training to improve starts (nfhs Coaching today -incorporating plyometric training to improve your swimmer's start") 60-80 jumps,combining simultaneous and alternating legs. 321 warmup- 300 swim,200 pull,100 kick. 6 x 100 freestyle-evens drill. 6 x 100 kick with no board-side or back only. Strength set : 12 x 50 with 5 pushups or wallups after each 50 -tight interval. 2 x 200 (one free for time,one long IM). 2 x 25 piston kick w/ sculling arms. 2 x 25 Kick on back with arms straight up out of water. 300 warm down. Recommended reading for our sprinters: Gary Halls "The Race Club"- How to flip turn part IV "the breakout",and www.Coachsci.sdsu "coaching science abstracts"- bits and pieces of case studies involving every imaginable way to swim faster. Thank you Upcoming meet on November 3rd.

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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, October 14, 2013

BEAR SWIMMING Workout 101413

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BEAR SWIMMING 11/11/2023