BEAR SWIMMING: BEAR SWIMMING Workout 012615

Monday, January 26, 2015

BEAR SWIMMING Workout 012615

Warmup: 4 x 50 kick on back alternating flutter and dolphin by 50( on the :50). 3 x 100 freestyle (on the 1:30 - 1st 100 @ 70%, 2nd 100 @ 80%, 3rd 100 at 90%). 6 x 25 free @ race pace 10 second rest interval. LQS for January ! Long Quality Swim #1 of 2015- We will do the Davis mile in one of 3 ways......A) The way I did it on Sunday: 11 laps fly,10 laps free,9 laps fly,8 laps free and so on(you can opt for fly drill). B) 275 IM (by 50 stroke),250 free,225 IM,200 free and so on. C) Stroke down free back on odds(stroke can be Fly or Back), then all free on the odds. 300 KDS RIMO. 6 x 50 Kick sprints on the :45. 200 Breath control (5,7,9,11 x 50).300 warm down. Note: Davis mile starts at 11 laps and ends with one lap.Rest interval is 5 seconds. Thank you for swimming Bear !

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UnknownJanuary 29, 2015 at 1:04 PM
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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

Monday, January 26, 2015

BEAR SWIMMING Workout 012615

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BEAR SWIMMING 11/11/2023