BEAR SWIMMING: December 2014

Wednesday, December 17, 2014

Last Practice before Christmas Break 121714

We will be conducting our last practice of 2014 ! It will be both fun and challenging. There will be snacks and socializing after practice. Thank you for swimming Bear ! Warmup : 222 200 Swim, 200 pull, 200 kick. Main set : 4321 #1 - 400 IM for time,300 Im drill x 75 (KDS). 200 IM Kick,100 IM for time. 4321 #2 - 400 freestyle @ 200 pace,300 Free drill,200 Flutter on side or back,100 free for time. 4321 # 3 - 400 Kick w/ fins,300 pull w/ paddles,200 underwater kicking,100 Fly. 200 warm down.

Thursday, December 11, 2014

College is closed - No practice today Thursday 12/11/14

Due to heavy rain,the college pool is closed. Last practice before holiday break is Wednesday. (Pool is closed Monday for filter repair). Thank you

Tuesday, December 2, 2014

BEAR SWIMMING Workout 120214

Aquatic warmup: 321 300 Swim, 200 Pull, 100 kick. 4 x 4 4x 100 IM building to 100 fly. 4 x 100 building to 100 back . 4 x 100 building to 100 breast. 4 x 100 build to 100 free. Pull for distance . 8 x 75 Kick - Odds: ( Dolphin,Flutter,Dolphin.) Evens : Flutter,Dolphin,Flutter). 14 x 25 callouts. 100 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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