BEAR SWIMMING: BEAR SWIMMING WORKOUT 020917

Friday, February 10, 2017

BEAR SWIMMING WORKOUT 020917

Dynamic stretching and light dryland core strengthening. 321 Warmup : 300 Swim, 200 long axis pull, 100 kick. It is "200" day,all the sets will be either 200 or 200 pace swims. 2 x 200 Freestyle ( perfect split or negative split expected). 200 Breaststroke drill at 200 pace. 2x 200 IM Smooth,and correct focusing on clean turns. 200 free with UW flips. 200 breaststroke sandwich: 50 free,100 breast,50 free. Triple leg death : 30 missile bobs,2 min. Wall kick( one minute all out).2 x 50 free with an over kick or one LEG out of the water . 200 back.50 v sit scull.200 warm down. Note: A variation of this workout will be used for the High School JV Team.

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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

Friday, February 10, 2017

BEAR SWIMMING WORKOUT 020917

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BEAR SWIMMING 11/11/2023