BEAR SWIMMING: BEAR SWIMMING Workout 012418

Wednesday, January 24, 2018

BEAR SWIMMING Workout 012418

Dynamic Stretching and Dryland core strengthening. Warmup: 222 : 200 choice swim,200 choice pull or drill,200 kick. 50 scull. 8x racing starts and breakout specific sprint 50's. Main set is Caleb Dressel inspired. 20 x 400 IM with heads down lap 4 fly and strong finishes. This may be an extended set. There has been much discussion about nutrition and it's ability to give you the competitive edge. USA Swimming has great information online and is highly recommended to invest a little time and research. What you eat will be the fuel that propels you....... Eat like an Olympian if you want to perform at your best. Swimming science also puts up lots of great shoulder strengthening excercises,these will help alleviate or eliminate shoulder pain. Spend a few minutes each day doing basic core strengthening: plank variations and crunch variations please. Be aware of your posture: sit straight and keep your shoulders back when you can. These subtle changes WILL translate to faster swimming. Thank you for swimming Bear . 40 years and going strong ,we have had Olympians as Coaches and Swimmers.I am priveleged to be at the helm for 8 years with no plans of leaving. We are looking forward to some great swims in 2018. See you on deck.

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Head Coach Pat MalagaJanuary 24, 2018 at 11:15 AM
Workout # 704
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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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Wednesday, January 24, 2018

BEAR SWIMMING Workout 012418

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BEAR SWIMMING 11/11/2023