BEAR SWIMMING

Monday, October 17, 2016

BEAR SWIMMING Workout 101716

Dynamic stretching and dryland core strengthening. Warmup : 321 300 Swim, 200 Pull, 100 Kick. Main set: 4x(100 Kick, 100 drill, 100 Swim, 100 Kick) Stroke order. 4 x 50 Sprint free. 4 x 50 Breathe control(4,3,2,1). 2 x 100 IM descend. 100 Breast,100 Fly. 2 x 50 scull. 6 up,6 down free drill x 100. 50 Piston kick. 2 x 200 pull descend. All rest intervals are 5 seconds. In between sets 10 to 20 seconds by group.

Thursday, October 13, 2016

BEAR SWIMMING Workout 101316

Dynamic stretching and light dryland core strengthening. We will discuss some important points regarding Breaststroke with help from Dr. Dave Salo ( I will be reading you a short article he wrote regarding the stroke). 100 Breast stroke drill. 100 free (6 up,6 down ). 2 x 50 Dead arm free drill. 4 x 125 Bubble IM (moving the 50 thru the IM). 6 x 50 Kick sprints on the 50. Free set : 200 Medium,100 Fast,50 uber fast. 200 fast free, 100 medium (smooth). 50 easy. 50 Piston kick front scull,50 V-sit scull. 4 x 150 IM less free. 12 In and outs. 3 x 50 free from a deepwater start. 2 x 300 pull descend. 200 Breast stroke. 200 warm down.

Wednesday, October 12, 2016

BEAR SWIMMING Workout 101216

Dynamic Stretching and light Dryland core strengthening. Main set : 50 Sprint kick(dolphin). 100 IM 80% effort. 50 Flutter kick sprint, 200 Free. 50 Breast Kick,300 KDS RIMO. 50 Dolphin Kick ,400 IM @ 90 %. 50 Dolphin kick,500 Free. 2 x 200 pull. 200 warm down.

Monday, October 10, 2016

Bear Swimming Workout 101016

Dynamic stretching and dry land core strengthening. Warmup ; 321 300 Swim choice, 200 Pull, 100 kick. 20 x 50 (5 fast free), then 5 dolphin kick sprints,5 breast stroke sprints, 5 flutter kick sprints. 2 x 200 pull descend. 4 x 75 drill. 12 in and outs. 4 hybrid 50's. 200 IM. 200 warm down .

Thursday, October 6, 2016

POOL is Closed Today. Practice cancelled.

Sorry,but I just received notice that the Pool is still closed (one more day).Practice is cancelled. See you on Monday.

Wednesday, October 5, 2016

PRACTICE CANCELLED DUE TO POOL PUMP ISSUE.

Parctice is cancelled today due to pool pump issue. Thank you

Monday, October 3, 2016

BEAR SWIMMING Workout 100316

Dynamic stretching and light dryland core strengthening. Warmup: 321 300 swim choice, 200 pull, 100 Kick. Main set : 4 x 4 . 4 x 125 x 4. Stroke order: #1) 125 Bubble IM Kick(double fly). #2) 125 Free Pull. #3)125 Bubble Im swim. #4) 125 Freestyle. Repeat through stroke order. 2 x 200 Pull. 300 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.