BEAR SWIMMING: BEAR SWIMMING Workout 120913

Monday, December 9, 2013

BEAR SWIMMING Workout 120913

Light Stretching. 222 Warmup: 200 Swim, 200 pull,200 kick. 2x (75 IM - free, then 150 IM less free). 2x (75 free, then 150) 10 seconds rest in between,swam Fast. Drill Set : Dead arm freestyle drill: 4 x 25. 2 x 50 Heads up free,4 x 25 slow arm butterfly drill with flutter kick. Kick set : 4 x 100 - First lap -one leg up out of water with a single leg overkick freestyle swim, middle 50 flutter kick with sculling arms,last lap 2 arms up- flutter kick on back. Long axis freestyle drill set:(2x200) 3 stroke ,6 kick freestyle. Hypoxic set 10 x 25 on 1 minute interval. 4 x 50 sprint free with 8 pushups after each 50. 300 warm down.

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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, December 9, 2013

BEAR SWIMMING Workout 120913

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