BEAR SWIMMING

Thursday, November 14, 2013

BEAR SWIMMING Workout 111413

Light Stretching. Aquatic warmup : 222 - 200 swim,200 pull,200 kick. We are going to do our monthly LQS(Long Quality Swim) Junior Seniors 30 minutes or 20 x 100. Gold,Blue and Cub groups 20,15 and 10 minutes. 300 long axis drill,300 Kick on back,200 warm down.

Wednesday, November 13, 2013

BEAR SWIMMING Workout 111313

Light stretching prior to workout(Static and Dynamic). Warmup : 321 (300 Swim choice ,200 Pull, 100 Kick). 4 x 125(bubble IM's) - 50 stroke,25 Back, 25 breast, 25 free-Rotate through order. 5 x 125 Kick in Stroke order(dolphin twice) -order(easy,med.,fast,easy ,fast x 25). 6 x 100 Freestyle -descending(start at 1:40 descend to 1:10). 6 x 75 Swim ;75 IM, drill,75 stroke,one arm -alternating arms by 25. 75 sculling. repeat. 12 x 25 sprints. 300 warmdown.

Monday, November 11, 2013

BEAR SWIMMING ANNOUNCEMENT 111113

Today,There is NO PRACTICE. College is closed for Veterens day.See everyone on Wednesday.Thank you

Thursday, November 7, 2013

BEAR SWIMMING Workout 110713

Stretching and light dryland. 321 Warmup- 300 Swim, 200 Pull,100 kick. 11 x 50 Sprints (Alternating Free and stroke). 7 x 100 IM order by 100 yds( tight rest interval)-100 Fly,100 Back,100 Breast....ect. 13 x 25 SPRINT Kicks on the 30. 300 KDS RIMO warmdown.

Wednesday, November 6, 2013

BEAR SWIMMING WORKOUT 110613

Today is DRYLAND WEDNESDAY - 1st Wednesday of every month ! Dress appropriately ( running shoes,sweats/sweatshirt) and prepare to have fun . See you at the pool.

Monday, November 4, 2013

BEAR SWIMMING Workout 110413

Stretching and Light Dryland excercises including core strengthening planks. Warmup 200 swim. 400 Freestyle -50 stroke/50drill. 4 x 100 IM on the 2:00 interval. 4 x 50 free on 1:00. PART 2 : 400 IM with 90 % effort, 4 x 100 Free (100 stroke,100 kick ect ..) 4 x 50 Stroke ( IM order) 100% effort. 300 yds warm down . Swimmers who were DQ'd in an event will be asked to correctly swim their event. Event results will be available on deck. Congratulations to swimmers with new "A" times and "B" times, everyone swam well, with room for improvement ! Thank you

Saturday, November 2, 2013

HILL/EBSD MEET HAS BEEN MOVED TO CHABOT , HAYWARD

Hello, Our November 3rd meet has been moved to Chabot College in hayward. Please arrive at 7:45 and bring 3 towels,warm shoes/slippers,goggles that seal. Swimmers: get lots of rest tonight and eat a light ,healthy breakfast. I am looking forward to some excellent swims and NO DQ SLIPS ! Please !!! Parking is $2.00

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.