BEAR SWIMMING

Monday, May 16, 2016

BEAR SWIMMING Workout 051616 #500

Today is 5 k day. 1000 #1 SKIPS : 200 swim, 200 kick,200 IM,200pull,200 swim. 1000 #2 10 x 100 Freestyle on the 1:25 1000 #3 10 x 100 IM 1000 #4 5 x 100 kick plus 5 x 100 pull. Last 1000 5 x 100 Freestyle (odds-drill) plus 5 x 100 choice warm down. Juniors ans Seniors only. Cubs,Blue and Gold will swim up to 2.5 k. Practice will start at 4:30 today for those swimming the 5 k.

Thursday, May 12, 2016

BEAR SWIMMING Workout 051216

dynamic stretching and dryland core strengthening. Warmup : 321 - 300 swim choice, 200 Pull, 100 Kick. 800 IM (1/2 swim,1/2 kick) : 100 fly +100 dolphin kick. 100 Back + 100 flutter kick on back. 100 Breast + 100 breaststroke kick. 100 Free + 100 flutter kick on side. 800 freestyle (1/2 swim.1/2 pull) 200 free + 200 pull x 2. 800 Reverse IM drill. 10 x 50 sprint kick , 300 warm down. We will be holding extended practice Monday for Juniors and Seniors 5K day ! Arrive at 4:30 if you would like to swim 50 One hundreds on an interval.

Wednesday, May 11, 2016

BEAR SWIMMING Workout 051116

Dynamic stretching and dryland core strengthening. 321 Warmup : 300 choice swim, 200 pull, 100 kick. "Strength Wednesday" We will do a combination of sprints with drag,dryland excercises and intensive kicking. 12 x 50 w/ drag. 10 minutes of dryland. 12 x 50 kick sprints w/ drag. 10 minutes of dryland. 12 x 50 pull sprints w/ drag. 10 minutes dryland. 6 x 50 sprint -no drag.6 x 50 sprint kick-no drag. 200 free w/ underwater flips. 50 piston kick ,mid scull. 300 warm down.

Monday, May 9, 2016

BEAR SWIMMING Workout 050916

Dynamic stretching and light dryland core strengthening. Warmup : 321 300 Swim choice, 200 Pull, 100 Kick. Main set : 3 x 200 Pull (Odds free,evens backstroke). 3 x 200 IM Kick/Swim by 50. 50 Scull. 18 x 50 free(3 groups of 6,descending by group).200 Stroke drill,followed by 200 stroke. 4 x 50 free. (3,2,1,0 ) . 200 warm down.

Thursday, May 5, 2016

BEAR SWIMMING Workout 050516

Dynamic stretching and light dryland core strengthening. Warmup : 321 300 Swim, 200 Pull, 100 kick. 5 x 125 Bubble IM's 50 fly,25 back,breast,free. 25 fly,50 back ,25 breast,25 free , ect.. 500 Pull ( 200 medium,100 fast,200 medium). 5 x 125 all Kick (start with free and end with free). 500 freestyle( 200 swim,100 drill,200 swim). 5 x 125 (50 free plus 75 stroke). 500 choice warm down. Happy Cinco de Mayo ! (all our sets are themed in "5 " ). Blogged workout # 496

Wednesday, May 4, 2016

BEAR SWIMMING Workout 050416

Dynamic stretching and light dryland core strengthening. 321 - 300 Swim choice, 200 Pull, 100 kick. Today is "Strength day" . 12 x 100 (1/2 with resistance,1/2 without). 6 x 75 kick sprints (1/2 with resistance,1/2 without). ^ x 50 sprints with dryland excercise after each 50. 200 free drill. 200 stroke drill. 300 warm down.

Monday, May 2, 2016

BEAR SWIMMING Workout 050216

Dynamic stretching and light dryland core strengthening. Warmup : 321 30 Swim choice, 200 Pull , 100 kick. 5 x 100 Free on the 1:30, w/ 5-10 second rest interval. 5 x 50 Kick sprint on the .50. 5 x 100 IM on the 1:45 interval. 5 x 100 stroke drill(3 +2) . 5 x 50 Pull sprints (to be called out). 200 free w/ underwater flips. 50 scull. 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.