BEAR SWIMMING: August 2014

Monday, August 25, 2014

BEAR SWIMMING Workout 082514

Stretching and some dryland core strengthening. 222 warmup - 200 Swim choice, 200 Pull,200 Kick. 3 x 200: Kick 50 dolphin on side,swim 100 fly,then swim 50 free. LQS - 1500 for time. 200 hypoxic,200 warm down. Thank you

Thursday, August 21, 2014

BEAR SWIMMING Workout 082114

Stretching and dryland core strengthening. 600 warmup (222) 200 swim,200 pull,200 kick. 4 x 125 bubble IM's with an activity in between. 6 x 50 sprints with an activity after each pair. 4 x 100 Kick hypoxic. 200 Breath control. 300 KDS RIMO. 16 x 25 (4 sets of 4 descending) 300 warm down . TEAM MEETING 6:30 - 7:00 pm.

Wednesday, August 20, 2014

BEAR SWIMMING Workout 082014

A Reminder regarding the Mandatory Team Meeting : Thursday 08-21-2014. Please plan on attending. Stretching and Light Dryland. 321 Warmup 300 Swim-choice,200 Pull, 100 Kick. 6 x 75 (Fly.free,Fly + Back,free,back + Breast,free, breast) x 2. 12 x 50 Free(descend each group of 4). 12 x 25 Variable-stroke and interval to be determined. 6 x 100 Kick ( 25 easy,50 sprint,25 easy). 200 Breath control.4 x 50 Heads up Catchup freestyle. 200 warm down.

Monday, August 18, 2014

BEAR SWIMMING Workout 081814

Welcome back everyone ! We will start with dynamic stretching and move into some core strengthening exercises before getting in. 1000 warmup set: 100 Swim, 200 Kick,300 KDS IM order,200 pull and 100 choice swim. 6 x 250 (100 free,100 IM then 50 easy) 2 groups of 3 holding faster interval on the last 3. 6 x 50 Kick sprints on the 1:00. 150 free drill(3 strokes plus 6 kicks). 2:00 min. vertical kicking.2 x 50 hypoxic.200 warm down.

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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