BEAR SWIMMING: BEAR SWIMMING Workout 091216

Monday, September 12, 2016

BEAR SWIMMING Workout 091216

Dynamic stretching and light dryland core strengthening. Warmup 321 300 Swim choice,200 Pull,100 Kick. "Super Leg" set ONE HOUR OF KICKING. 4 x 10 Minutes focusing on each stroke kick. Dolphin kick 50's on the 1:10 (quadrant kicking). Flutter on back 100's on the 2:30. Breast stroke 50's on the 1:20 1/2 on back. Freestyle=flutter by quadrant(Dolphin kick off wall is acceptable)suggested interval 50's on the 1:10. After 40 minutes of solid stroke kick work we will do 20 x 25 Sprint kicks on the minute. I held 18's on Sunday morning ,what is your kick sprint time with a board? 2 x 200 Pull set descend time and breaths. 12 in and out sprints. 100 Im drill, 100 IM, 200 warm down. NOTICE: Practice will end at 6:30 THIS Thursday (09/15/2016)and ALL of our Swimmers are encouraged to Swim in the Bay at 7:30 - 8:15 PM at Kellar Cove in Point Richmond. The bay is a comfortable 64-65 degrees.

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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, September 12, 2016

BEAR SWIMMING Workout 091216

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