BEAR SWIMMING: BEAR SWIMMING Workout 012516

Monday, January 25, 2016

BEAR SWIMMING Workout 012516

Dynamic stretching and light dryland. Warmup : 321 300 Swim (choice), 200 Pull(long axis),100 Kick(on back or side). Leg warmer: 100 flutter @ 80 % effort,50 free w/ overkick. 50 dolphin on back,then 50 free w/ one leg up(alternating by 25),these are on a 5 second rest interval. 25 Free w/ overkick plus .45 seconds vrt kick.25 free w/ overkick plus 1:00 vert kick - arms straight up. 50 flutter kick on back w/ both arms up. Main set: 4 x 200 Swam as: 50 swim ,100 drill,50 kick (IM order) 10 second rest interval. Sprint set: 6 x 75 (odds:free,evens: free,stroke,free)10 second rest interval. 8 x 50 from a dive,alternating free and stroke x 50, 10 second rest interval. 10 x 25 Sprint free from a dive on the 45. 200 warm down. Welcome back !

No comments:

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 25, 2016

BEAR SWIMMING Workout 012516

No comments:

Post a Comment

BEAR SWIMMING 11/11/2023