Welcome to the Bear Swimming Blogspot.Here Head Coach Pat Malaga posts workouts and upcoming events. For more information please visit www.bearswimming.org
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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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BEAR SWIMMING 11/11/2023
Hello, Just checking in and recommending any of our workouts as point of departure sets on you're Swimming fitness journey. Coach Pat i...
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The CCC Pool is closed for pump repair. It will be closed Monday 4/17 as well. We will hold dry land exercise on Monday, please bring sweats...
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Sorry, I just received notice that the Pool is closed today.
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Hello, Just checking in and recommending any of our workouts as point of departure sets on you're Swimming fitness journey. Coach Pat i...
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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