BEAR SWIMMING: BEAR SWIMMING Workout 022014

Thursday, February 20, 2014

BEAR SWIMMING Workout 022014

We will start with light stretching, then warmup and get into our "Strength" set. Warmup 222- 200 Swim Choice , 200 pull, 200 kick. Tombstone kick x 100, Overkick x 25, then breastroke kick on back for 75. Vertical kick 2 minutes or 2 sets of 20 missile bobs. 12 x 25 with 3 wallups after each 25. 6 x 50 IM order with 3 wallups after each 50. 2 x 50 heads up free. 1 x 25 piston kick w/ sculling arms. 2 x 25 buddy pull. 100 IM fist swim. 2 x 50 4,2 drill for fast hands(4 sculls,2 strokes free). 300 kds rimo. 200 hypoxic,200 warm down.

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Head Coach Pat MalagaFebruary 20, 2014 at 3:40 PM
Note : Team Meeting March 5th (Wednesday).
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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

Bear Home Meer

Thursday, February 20, 2014

BEAR SWIMMING Workout 022014

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BEAR SWIMMING 11/11/2023