BEAR SWIMMING

Thursday, September 23, 2021

BEAR SWIMMING Workout 092322

Warmup 321 . IM day plus dryland. 100 IM + dryland. 200 IM + dryland. 400 IM + drylsnd. IM kick set 4 x 100 stroke. IM drill set 1000. warm down 200.

Warmup 321. Backstroke & Legs day. Quadruple leg death. 4 x 50 backstroke on the minute , 40 Squats. 50 V sit scull. 8 x 25 back sprints on the 30. 100 free for time. Pyramid 25,50,75,100 free, 75,50,25 Fly. 300 warm down.

Monday, September 20, 2021

BEAR SWIMMING 092021

Warmup : 321 . Todays focus will be "Sprint" based and on tight intervals. One "Power hour", including climb outs and dryland, a kick segment then followed up with some backstroke drills. 300 choice warm down.

Thursday, September 16, 2021

BEAR SWIMMING Workout 091621

Warmup 321 . Today will be Breaststroke focused with a similiar theme as yesterdays Fly set. We will perform a series of progressive breastroke drills, with some long axis swims inbetween. Ending with a 400 IM. 4(4x25 br. drills), 50 back. 4(4x50 br. drills and hybrids). 100 Free for time. 2(2x100 br. descend). 50 V-sit scull. 400 IM . 200 choice warm down. Thank you for Swimming Bear.

Wednesday, September 15, 2021

BEAR SWIMMING Workout 091521

Warmup 321. Today we will be worming on Butterfly & Breaststroke specifically. Thrre will be some long axis recovery sets in between sessions. Butterfly drills : Body dolphin, solphin kick in position eleven , Breakouts, turns, kickingnon back and side. 4 x 25 fly sprints. 50 easy back. 3 x 50 smooth fly. 50 v sit scull. 2 x 100 fly , 50 easy. Breaststroke : Drils, kicks and hybrids. 500 free. 200 choice warm down.

Monday, September 13, 2021

BEAR SWIMMING Workout 091421

Warmup 321 . Todays theme : 4 & 3 - 4 Swims + 3 dryland excercises. 4 x 25 Freestle sprints + 3x dryland, 4 x 50 Back + 3 dryland exercises. 4 x 75 Kick + 3x dryland. 4 x 100 IM drill + 3x dryland. 4 x 200 IM + 3x dryland. 300 warm down.

Friday, September 10, 2021

BEAR SWIMMING Workout 090921

Warmup: 321 . Todays set is a sequence to yesterdays. 3 & 2 is the Theme. 3 x 50 free sprint all out + 10 pushups & 40 seated flutter kicks, 3 x 75 Butterfly ( 50 free/ 25 fly, 25 free/50 fly, 75 fly ) + 2 Dryland excercise sets. 3 x 100 Back ( 50/50 Swim / kick) + 2 dryland exercise sets. 3 x 200 Freestyle + 2 dryland excercise sets. 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.