BEAR SWIMMING: BEAR SWIMMING Workout 121317 # 697

Wednesday, December 13, 2017

BEAR SWIMMING Workout 121317 # 697

Dynamic stretching and light DRYLAND core strengthening. Warmup 12 x 50 (6x swim / drill.6x swim/kick). Main set : 5 x 500 1) 500 free 100 fast/100 easy. 2) 500 hybrid (4x 125 stroke). 3) 500 Kick ( 100 fast / 100 easy all flutter). 4) 500 pull(250 easy,250 fast). 5) 500 Underwater ( 10 x 50 UW). 200 warm down. Thursday December 14th will be our last practice of 2017. Refreshments will be provided and the set will be shortened to allow time to feast. Thank you for Swimming BEAR. 2018 is going to be a great year for Team Bear.

4 comments:

Head Coach Pat MalagaDecember 13, 2017 at 3:57 PM
Our little Bear Blog has received over 73,000 views from more than twenty countries around the World. I started this blog when instructed to write my workouts. The thought was "Why not share"? 7 years later,and close to 700 free online workouts have been published. There is not one repeat set,each workout was written in balance with a focus on either Strength,Speed,Endurance,Long Course,Open Water, or Short Course training in mind. Thank you for participating with Bear Swimming either from another Country or at our Contra Costa College Pool.
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AnonymousJanuary 12, 2018 at 9:58 PM
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Infinite Leisure PoolsApril 6, 2018 at 6:36 AM
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Infinite Leisure PoolsApril 6, 2018 at 6:36 AM
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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

Wednesday, December 13, 2017

BEAR SWIMMING Workout 121317 # 697

4 comments:

BEAR SWIMMING 11/11/2023