BEAR SWIMMING

Monday, June 15, 2015

BEAR SWIMMING Workout 061515

Dynamic stetching and light dryland core strengthening. Warmup 321 300 Swim choice,200 Pull, 100 kick. Today will be a light post meet workout for those who attended. Everyone else......back to work. Main set : Modified Davis mile: odds IM,evens freestyle. 11 to 1,10 second rest interval. 4 x 150 kick set (150 of each kick). 200 long axis combo drill. 100 scull(4 variations).200 warm down.

Thursday, June 11, 2015

BEAR SWIMMING Pre Meet Workout 061115

Dynamic stretching and Team "Pep" talk. Light dryland core strengthening,followed by some visualization . Crabwalks,Deep knee lunges and Iron crosses. We will be working on Starts and Turns today as well as "Breakouts" and "Finishes". I look forward to seeing everyone on deck.

Wednesday, June 10, 2015

BEAR SWIMMING Workout #400 061015

Today marks the 400th blogged Bear Workout,seen in over 10 countries. To mark this occasion we will swim 7 400's and 16 Sprints ! Dynamic stretching and light dryland core strengthening. Warmup : 400 (What else?) 200 Swim,100 pull,100 kick. 400 Pull (2 x 200) 1st 200 pull backstroke every third lap.2nd 200 Freestyle/Backstroke by 50. 400 Kick set (1 x 200 + 4 x 50 on the 1:10)can be kicked in any combination of dolphin and flutter. 400 of IM (1 x 200 IM + 2 x 100 IM "bookended" :second is reverse IM). 400 Freestyle working on low stroke count,clean walls and explosive dolphin kicks off each wall. 400 Kick /Swim (50/50) IM order. 400 Drill (pick any 2 strokes and do 200 of each in drill form). 16 x 25 Sprints to be called out on deck. 200 warm down.

Monday, June 8, 2015

BEAR SWIMMING Workout 060815 LONG COURSE PRACTICE STARTS TOMMOROW MORNING !

Dynamic stretching and dryland core strengthening. Warmup 321 - 300 Swim, 200 Pull,100 Kick. 400 Freestyle swim w/ every 4th lap stroke. JUNE's LQS (long quality swim) Seniors 20 minutes,Juniors 10 minute. Kick set : 10 x 50 Flutter or dolphin kicks (4 on the minute,4 on the 50,and 2 on the 45. 50 easy. Pull set : 300 Pull every 3rd lap 3+6 drill. Zio underwater flips 150. 200 warm down.

Thursday, June 4, 2015

BEAR SWIMMING Workout 060415

Light dynamic stretching and dryland core strengthening. Warmup 12 x 50 RIMO Drill down,swim back. 3 x 150 Kick : #1) 50 sprint kick,100 medium. #2) 100 Sprint kick,50 medium. # 3) 150 Sprint Kick(these are choice flutter or dolphin). J Hardy inspired main set : 12 x 100 Free set : 3 @ 1:40 leaving on the 1:45. 3 @ 1:35 leaving on the 1:40. 2 @ 1:30 leaving on the 1:35. 2 @ 1:25 leaving on the 1:30. 1 @ 1:20 leaving on the 1:25. 1 @ 1:15. Pull set : 2 x 200 #1) 200 with a breathe control component #2) Backstroke pull 50 scull(25 v - sit,25 front scull) . 200 Warm down. 2,900 yds.

Wednesday, June 3, 2015

BEAR SWIMMING Workout 060315

Quick stretch,then we begin with 3 x 200 warmup (200 IM swam in reverse IM order"drill down,Swim back" by 25). 5 x 100 Kick/Swim set : #1) 25 sprint flutter kick,75 medium free. # 2) Swim 25 easy,sprint kick 25,swim 50 medium. #3) 50 Sprint flutter kick w/ board,50 medium free. #4) 100 easy swim freestyle-recovery swim. #5) 100 Sprint Flutter kick w/ board. MAIN SET : 5 x 100 "Builders" : #1) 25 Fly , 75 back. #2) 50 fly,50 back. #3) 75 fly,25 back. #4) 100 easy recovery freestyle. #5) 100 Butterfly. 3 x 200 PULL : #1) 50 pull,100 swim,50 pull. #2) 50 swim,100 pull,50 swim. #3) 100 pull,100 swim. 750 yd "IM Build set" 4 Parts: #1) 50 IM . #2) 100 IM all DRILL ( 3 plus 2 long axis, 1 breast + 1 butterfly stroke for short axis). #3) 200 IM Kick/Swim by 50. #4) 400 IM Swim . Swim Down : 150 free w/ underwater flips, then 100 easy. 3200 tough yards.

Monday, June 1, 2015

BEAR SWIMMING Workout 060115

Dynamic Stretching and light dryland core strengthening. Warmup 12 x 50 RIMO (drill down swim back) . This leg set is the offshoot of a NBAL (North Baltimore Aquatics) kick set . Based on 8 x 200 #1) Kick 50 with board as fast as you can,swim 150 medium pace. #2) 200 freestyle w/ SPRINT KICK w/ board as second 50. #3) 200 freestyle ,SPRINT KICKING 1st and 3rd 50. #4) 200 freestyle SPRINT KICKING 2nd and 4th 50. #5) swim 100 medium,SPRINT KICK 100. #6) 50 swim,150 SPRINT KICK #7) 200 easy swim #8) 200 ALL OUT KICKING. 100 easy choice. 12 In and Out 25's working on perfect turns. 6 x 50 Hypoxic pull - number of breaths minimized as we progress. 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.