BEAR SWIMMING

Monday, July 18, 2016

Long Course Practices July 19 and 21.

We have 2 Long Course practices left. July 19 and 21, with breakfast at Sukies ( across the street,bring cash)after Thursday's final LC practice. We had some great swims at the Home Meet this weekend. The Pool will be closed for the first two weeks of August,with practices resuming August 15th. Thank you

BEAR SWIMMING Workout 071716

Dynamic stretching and light dryland core strengthening. Warmup: 321 300 Choice, 200 Pull, 100 Kick. 8 x 50 Sprint freestyle on the minute. 16 x 100 400 Kick (100 of each stroke),400 IM drill,400 Freestyle, 400 IM. 2 x 200 pull(200 Free,200 Back). 4 x 75 Build -stroke. 6 x 25 hypoxic sprints with overkick. 6 Salo "In and Outs". 200 warm down.

Thursday, July 14, 2016

Bear Swimming Workout hosted by Coach Carol Nip

Bear Swimming is proud to announce that Tonights workout is hosted by Coach Carol Nip. Please try to be on time, on your best behavior, and Swim Fast ! All swimmers who are entered in the meet this weekend,we have a special pre meet Friday Swim session from 4-5 pm. We will Swim our events ! Thank you

Wednesday, July 13, 2016

Bear Swimming Workout 071216

dynamic Stretching and light dryland core strengthening. 321 Warmup: 300 Swim choice, 200 pull,100 kick. Today we will swim a T-30. Blue and Cub group : T-20. There will be Parent counters as well. 12 x 25 from a Dive. 50 Scull. 12 In and outs. 6 x 50 Stroke plus 2 combo's. 150 free w/ u/w flips. 200 warm down.

Monday, July 11, 2016

BEAR SWIMMING Workout 071116 - Guest Coach on Thursday 07/14/16

Dynamic stretching and light dryland core strengthening. Warmup: 321 300 Choice swim , 200 Pull , 100 Kick. 200 day : 200 Breaststroke . 50 scull,75 kick, 25 sprint free. 200 Butterfly.50 scull,75 kick,25 sprint free. 200 Backstroke,50 scull, 75 kick,25 sprint free. 200 Freestyle,50 scull,75 kick,25 sprint free. 200 IM for time. 200 Free drill(3 strokes + 6 kicks). 200 underwater flips freestyle. 12 In and Outs. Starts and turns. Announcement: I am trying to secure water for a pre- meet Friday eve. workout. I will keep you posted. Guest Coach THIS Thursday EVENING !

Thursday, July 7, 2016

BEAR SWIMMING Workout 070816

Dynamic stretching and light dryland core strengthening. Warmup 321 300 Swim choice, 200 Pull, 100 kick. 50 freestyle sprint. 100 Flutter kick. 50 Backstroke sprint.25 underwater dolphin on back.50 Breast stroke sprint.75 Breast stroke kick. 50 Butterfly Sprint,100 Dolphin kick on back or side. 100 Free pull, 50 Scull. 200 Free Pull. 25 underwater dolphin. 50 Butterfly drill,100 Free.50 Back stroke drill.100 free. 50 Breast stroke drill. 100 free. 150 Sharkfin free drill: 12 kick switch. Starts and Turns. All intervals are 5 second rest. In between sets 10 - 30 seconds. Warm down 200 choice.

Wednesday, July 6, 2016

BEAR SWIMMING Workout 070716

Dynamic stretching and light dryland core strengthening. Warmup : 321 300 choice ,200 Pull, 100 Kick. Todays main set will be Pyramid themed starting just passed the longest warmup distance. 400 Free (50 fast,50 medium). 500 Short axis swim ( 200 Breast stroke, 200 butterfly, 100 combo drill). 600 ( 4 x 150 odds free evens IM less free). 800: 200 free drill, 100 IM,200 back drill,100 IM,200 breast stroke drill . 1k = 20 x 50's Callouts(could be breakouts,heads up, fist fly or Hypoxic). 200 warm down. There are 3 Long course practices before the meet next weekend !

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.