BEAR SWIMMING

Monday, June 17, 2013

BEAR SWIMMING Workout 061713

Warmup : 3,2,1 300 Swim, 200 Pull, 100 Kick 4 x ( 3 x 100 freestyle descend 1-3 then 75 stroke kick(first 75 fly,2nd back,3rd breast),125 long axis drill) 3 x 200 IM , 400 Kick - no board. 150 free with underwater flips, 200 hypoxic,300 warm down.

Thursday, June 13, 2013

BEAR SWIMMING Workout 061313

Stretching,core strengthening through dryland excercises. Aquatic Warmup: 222 - two hundred swim,200 pull, 200 kick. 20 x 50 ( 4 sets of 5 x 50 -descend 1 thru 3 then 1 50 easy,one fifty fast)done in IM order:first 5 Butterfly,second 5 Backstroke. 300 KDS RIMO. 300 Kick with fins. 200 Hypoxic,300 warmdown. 2700 yards Welcome back Diego and Natalie ! Nice to see full groups in the water.

Wednesday, June 12, 2013

BEAR SWIMMING Workout 061213

Team Stretching, Light Dryland and Core Strengthening. Aquatic Warmup : 3,2,1 -300 swim,200 pull,100 kick. 6 x 75 (free , stroke,free) on a tight interval.4 x 100 IM descend 1-3 and hold fast for the 4th. 2 x 200 (one free,one back) work on maximum underwater on backstroke and no breathing going in and out of walls on freestyle. 1 x 400 IM for time (all out).2 x 100 long axis drills(3 stroke ,6 kick). 300 hypoxic (5,7,9,11). 400 Kick ,300 warm down.

Monday, June 10, 2013

BEAR SWIMMING Workout 061013

Stretching,Light dryland and Core strengthening. Warm up : 200 swim choice. 4 x 125 Bubble IMs sprint the double stroke. 50 fly sprint,25 back,25,br,25 free. 6 x 100 on the 1:45- descend 1-3 twice. 400 Kick IMO. 2 x 50 underwater skimmers(dolphin kick in streamline position skimming bottom of pool). 2 x 100 Long axis drills 3 stroke ,6 kick (one hundred Free,100 backstroke). 6 kick switch backstroke drill by 100. 6 x 50 free . 300 warm down .

Thursday, June 6, 2013

BEAR SWIMMING Workout 060613

Stretching,light core work today. Aquatic warmup : 222- 200 Swim, 200 pull, 200 kick. LQS (Long Quality Swim) for Junior /Seniors 1 Mile for time(72 Laps). Cubs 1/4 mile, Blues 1/2 mile, Gold group 3/4 mile. Kick set: 4 x 50 underwater kick-IMO . Balance drill backstroke for all 100 Back(with cup on forehead). 2 x 100 Dead arm drill,2 x 100 3stroke ,6 kick back drill. 300 Hypoxic tba. 200 warm down

Wednesday, June 5, 2013

BEAR SWIMMING Workout 060513

Complete Stretch session,Core strengthening. DRYLAND WEDNESDAY ! We will run the Campus-please dress appropriately and have proper fitting running shoes. Junior / Seniors 3 laps , Cub and Blue/Gold groups 2 laps. We will then play a "dry" sport for the remainder of the time. It is "National Running Day" !

Monday, June 3, 2013

BEAR SWIMMING Workout 06313

Stretching and light dryland core strengthening. Warmup 300 KDS rimo.4 x 50 IMO ,6 x 100 free, 4 x 200 IM,Free,Short axis drill,Backstroke rotation drill. 300 Hypoxic, 50 Tarzan freestyle,300 warm down.Intervals to be announced at practice. Note: DRYLAND WEDNESDAY THIS WEEK- PLEASE BE PREPARED WITH RUNNING SHOES. Thank you

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.