BEAR SWIMMING: BEAR SWIMMING Workout 040615

Monday, April 6, 2015

BEAR SWIMMING Workout 040615

Quick Dynamic stretching and light dryland core strengthening. Warmup : 222 200 swim choice,200 Pull,200 kick. 8 x 50 IMO drill down ,swim back in IM order by 50 twice. 2 x 4 100's , First 4 all freestyle - 100 Kick on back or side,100 Build to sprint finish,100 Kick on back or side,100 descend from fast to easy. Second 4 are all stroke - 100 dolphin kick,100 Butterfly ,100 dolphin kick , 100 Butterfly drill. 12 x 25 "Unusuals" including One arm contests of speed, One leg up sprints,Overkicking freestyle,Coley Stickels drill, Skimmers,shooters ,ect.,50 Scull:25 V - sit scull,25 front mid scull,4 x 75 Bilateral breathe control(3,5,7,9,x 75) 150 freestyle w/ underwater flip turns in and out of the flags,200 warm down. 2700 yards. BEAR WILL BE HOSTING THE RICHMOND SAILFISH THIS WEEK, All of our swimmers are expected to be gracious hosts and swim partners.

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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, April 6, 2015

BEAR SWIMMING Workout 040615

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