BEAR SWIMMING: BEAR SWIMMING Workout 072114

Monday, July 21, 2014

BEAR SWIMMING Workout 072114

Dynamic and Static Stretching. 222 Warmup - 200 Swim,200 pull, 200 Kick. Today is STROKE Monday. Our stroke today is Butterfly, I am going to incorporate several types of drills into our workout : 1 from Total immersion, one from U.S. Masters,and one from GoSwim featuring Misty Hyman. Main set will alternate drills with swimming : 1 x 100 Butterfly drill (NAD drill- no arms drill),this was developed in the 90's by Total Immersion promoting balance and streamline. Swim 200 Butterfly breathing every third stroke on the even laps. 4 x 25 Coley Stickels Fly drill- 5 dolphin kicks,then one stroke head down,one stroke with a breath and repeat. 4 x 50 Dolphin kick on your side(alternating by 50. 400 Swim : 100 free,100 Fly,100 free,100 fly. Hyman set : 6 x 75 - 25 One arm fly(alternating arms) ,25 Butterfree(dolphin kick/freestyle arms),25 with 4 dolphin kicks and 2 strokes,then repeat. "Kick my hands in, and kick my hands out",we will be concentrating on that second kick. Swim cords may be used to help strengthen the second kick. 200 Dolphin on your back-working the underwaters to 15 meters. 200 Butterfly -One full stroke,then 2 right arm,2 left arm. 150 free with underwater flips. 200 warm down.

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Head Coach Pat MalagaJuly 21, 2014 at 4:17 PM
NOTE TO ALL TEAM MEMBERS : CCC Pool will be closed from July 25th to August 18th. We will have a 3 week break,then get right into our Fall Program !
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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, July 21, 2014

BEAR SWIMMING Workout 072114

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BEAR SWIMMING 11/11/2023