BEAR SWIMMING

Monday, April 21, 2014

BEAR SWIMMING Workout 042114

5 Minute quick stretch. Warmup : 200 swim. 4 x (4 x 25 Fly,1 x 100 dolphin kick,2 x 25 Fly drill,1 x 50 Perfect butterfly). Repeat through all 4 strokes.300 KDS IM order. 2 x 200 Swim 50 ,Kick 100 , swim 50 (first 200 Butterfly,second 200 Freestyle). Hypoxic 100, then 200 warm down.

Thursday, April 17, 2014

BEAR SWIMMING Workout 041714

Light stretching,and dryland core strengthening. Warmup 222- 200 Swim,200 Pull, 200 Kick. 6 x 25 variable freestyle sprints. 4 x 75 Kick IM order. LQS ( Long Quality Swim) Timed 20 minute swim-with a lap count. Long axis drills; 4 x 50 4 variations of freestyle drills. 200 Hypoxic (5,7,9,11) . 2 x 50 Butterfly (first lap swim,second drill). 300 warm down.

Wednesday, April 16, 2014

BEAR SWIMMING Workout 041614

Stretching and light dryland core strengthening. 321 - 300 Swim, 200 Pull, 100 Kick. Short Axis day ! 4 x 25 Butterfly(Evens swim,odds drill). 6 x 50 Breaststroke (odds swim,evens drill). 8 x 75 IM (1st 4 swim all, 2nd 4 drill middle 25). 4 x 100 IM kick. 2x 50 Stickels drill butterfly,2 x 50 breaststroke separation drill,2 x 50 strokes head down, 1 stroke with breath. 200 freestyle warm down.

Monday, April 14, 2014

Bear Swimming Workout 04/14/14

Stretching and light dryland core strengthening. 222 warmup- 200 Swim,200 pull,200 kick. 3 x 100 Freestyle(middle 50 fast. 3 x 100 freestyle (1st and last lap fast). 100 IM swim plus 100 IM drill (fist swim). 6 x 50 sprint kick(alternating flutter and dolphin). 2 x 25 Stickels butterfly drill. 2 x 25 Heads up free. 150 freestyle with underwater flip turns. 200 hypoxic butterfly(2 down,one up). 6 x 25 from the blocks(Coaches call). 300 warm down. Thank you

Monday, April 7, 2014

BEAR SWIMMING Workout 040714

Stretching and light dryland core strengthening. Warmup : 321- 300 Swim, 200 Pull, 100 Kick. 4 x 100 -( middle 50 Kick) all freestyle. Main set : 1 lap freestyle with 1 dolphin kick off wall. 2 Laps Freestyle with 2 Dolphin kicks off wall.3 laps freestyle with 3 dolphin kicks off wall. ect,ect.. up to 8 laps with 8 kicks. Coley Stickels butterfly drills x 4 x 50. 2 x 50 fly : 2 strokes head down, then one with breath. 12 x 25 's IM order.300 KDS RIMO , 200 Hypoxic.

Thursday, April 3, 2014

BEAR SWIMMING Workout 040314

Stretching and light dryland core strengthening. Warmup 222 : 200 Swim, 200 Pull, 200 Choice. 300 KDS RIMO. 4 x 100 Kick : 25 easy, 50 fast,25 medium pace. Ladder : 25 free, 50 Butterfly,75 Freestyle,100 IM, 200 Freestyle. 300 IM drill, 400 Freestyle. 200 Fly(middle 100 -fist fly), 100 Kick on side, 50 free - no breather. 200 warm down.

Wednesday, April 2, 2014

BEAR SWIMMING Workout 040214

Stretching and light dryland core strengthening. Warmup : 321 300 Swim choice, 200 Pull, 100 Kick. 4 x 75 kick (odds - arms by side,kicking on side. Evens - streamline on back or front with dolphin or flutter kick). 4 x 50 kick - Odds are one arm up while kicking on back,evens are both arms up while kicking on back. 4 x 125 Bubble IM's (50 fly,25 back,25 breast,25 free). Short Axis drill set : 4 x 50 - Butterfly drill(Coley Stickels drill), Breastroke drill- 2 kicks per stroke. 12 x 25 Sprints - all freestyle.200 hypoxic,100 fist freestyle, then 200 warm down.

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.