BEAR SWIMMING

Wednesday, September 8, 2021

BEAR SWIMMING Workout 090821

Warmup: 321 - 300 Choice swim,200 Pull or Drill, 100 Kick. 2 plus 1 Workout: 2 x 25 sprint butterfly + 10 pushups, 2 x 50 Back sprints + 50 seated flutter kicks, 2 x 75 Breastroke swims at 80% effort + 2:00 Plank , 2 x 100 IM + 40 deep knee lunges, 2 x 200 Freestyle + 20 arm points from a plank high position, 2 x 500 free/choice by 50 , Swim /Kick by 50 in the second + 20 Leg points from a plank high position. 200 warm down.

Monday, September 6, 2021

No Practice 09/06/2021

Hello, just a reminder that the College and Pool are closed Monday 09/06 . Thank you

Thursday, September 2, 2021

BEAR SWIMMING Workout 090221

Warmup 321 : 300 Choice Swim, 200 Pull or drill, 100 Kick. 6 x 50 @ 1:00 (odds choice stroke, evens freestyle) . 3 x 100 ( free, back , free). 4 x 50 backstroke drills. QLD : Quadruple leg death . 6 x 75 stroke sandwiches.4 x 200 Swim 50/Kick 50. 50 V sit scull. Underwaters. Line drill or Endless relay. 300 warm down. Thank you for Swimming Bear.

Sunday, August 29, 2021

BEAR SWIMMING Workout &Schedule change 083021

We will return to M,W,Th. 4:30-6:00 starting on 08/30/2021. Warmup: 300 Choice swim, 200 Pull or Drill, 100 Kick. 10 x 100 free ; 3 groups of 3 descends + 1 All out. 12 x 50 ( stroke, hybrid, kick & repeat). 6 x 75 stroke sandwiches. 50 V sit scull. 50 windsheild wiper scull. 12 x 25 Callouts. 300 warmdown.

Sunday, August 15, 2021

EAR SWIMMING Workout Schedule - Next two weeks T/Th only

Hello, Due to the College pool limited opening we are going to practice on Tuesday & Thursdays 4:30-6:00 for two more weeks : Aug. 17&19th , then the 24th & 26th . Sorry for this inconvenience . Looking forward to getting back to 3 days a week. See you on deck Tuesday.

Tuesday, August 3, 2021

BEAR SWIMMING Workout 080221

Warmup: 321. "200" Tuesday . 4x (50 kick, 100 drill,50 Swim) in stroke order. 50 V Sit Scull. 4x ( 100 Free with walls, 100 free without). Triple leg death ( 2 min. vert kick, 2 minute wall kick, 50 overkick free or one leg up. 300 warm down.

Sunday, August 1, 2021

BEAR SWIMMING Temporary Schedule change

Hello Bear Swimmers and families, due to the College being partially closed we will practice 4:30-6:00 on Tuesdays and Thursdays for the next two weeks. Tues 8/3 & Thurs.8/5 and Tues.8/10 and Thurs.8/12. We apologize for the invonvenience , and will resume our regular schedule after these two weeks.Thank you for swimming Bear.

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.