BEAR SWIMMING

Thursday, January 28, 2016

BEAR SWIMMING Workout 012816

Warmup: 12 x 50 (3 x Reverse IM order) Swim down ,Kick back. 5 x 100 pull (w/ paddles)(fast,easy,fast,medium). 12 x 50 Kick sprints on the :50 . Strength set: 3 x 100 "Fist" IM with swim socks. 4 x 75 stroke with chutes and socks. 4 x 50 sprint free w/ out socks,chutes.200 free w/ underwater flips. 12 Salo "In & Outs" from the middle. 6 Salo "In & outs" from 8 yards out. 2 x 50 scull. 3 x 75 Free -6 strokes heads up,8 strokes sprint heads down. 200 warm down. All intervals are tight. 5 seconds between swims,30 seconds in between sets.

Wednesday, January 27, 2016

BEAR SWIMMING Workout 012716

Warmup 321 . 5 x 50 w/ dryland activity in between each 50. 4 x 100 pull (burst,build,easy fast) 6 x 100 w/ dryland activity after each 100. 4 x 75 kick with a leg excercise after each 75. 150 free w/ underwater flips. 200 stroke drill choice. 8 x 25 all out sprints. 200 warm down.

Monday, January 25, 2016

BEAR SWIMMING Workout 012516

Dynamic stretching and light dryland. Warmup : 321 300 Swim (choice), 200 Pull(long axis),100 Kick(on back or side). Leg warmer: 100 flutter @ 80 % effort,50 free w/ overkick. 50 dolphin on back,then 50 free w/ one leg up(alternating by 25),these are on a 5 second rest interval. 25 Free w/ overkick plus .45 seconds vrt kick.25 free w/ overkick plus 1:00 vert kick - arms straight up. 50 flutter kick on back w/ both arms up. Main set: 4 x 200 Swam as: 50 swim ,100 drill,50 kick (IM order) 10 second rest interval. Sprint set: 6 x 75 (odds:free,evens: free,stroke,free)10 second rest interval. 8 x 50 from a dive,alternating free and stroke x 50, 10 second rest interval. 10 x 25 Sprint free from a dive on the 45. 200 warm down. Welcome back !

Monday, January 11, 2016

BEAR SWIMMING First workout of 2016

Welcome back ! Bear will be resuming its practices starting Monday, January 25th. I hope everyone enjoyed their break. The"dry" and "wet" side of Bear Coaching have both been busy over break. I attended an "in water" clinic with Olympic Gold Medalist Anthony Ervin and attended the ASCA Coaching clinic in Napa. 2016 will be an exciting Olympic year, and Bear looks forward to fun,and challenging workouts,spirited meets and of course fast swims. See you Monday at 5:30 pm. Coach Pat

Thursday, December 17, 2015

BEAR SWIMMING Workout 121715- Last practice of 2015

extended fun dryland. Warmup : Choice swim 300 yards ,choice kick 300 yards. 12 x 50 Sprint ( odds free,evens stroke). 20 x 25 Odds stroke,evens Drill,#10 and 20 are hypoxic. 2 x 200 pull. 50 scull. 100 Back. 4 x 25 bursts. 200 warm down. This will be the last practice of 2015. Enjoy your Holiday break and we will see you on January 22nd. Thank you : ^ )

Monday, December 14, 2015

BEAR SWIMMING Workout 121415

Dynamic stretching and light drylands core strengthening. Warmup: 321 300 Swim choice,200 Pull,100 Kick. Main set: "Stroke sandwiches"- 4 x 75 (free,stroke ,free). 4 x 150 (Free, Kick,drill by 50). 4 x 200 (50 free,100 IM,50 free). 4 x 300 (100 free,100 Kick stroke,100 free). 2 x 200 pull .200 warm down.As usual all sets will have tight 5-10 second rest intervals with 30 seconds between sets.

Thursday, December 10, 2015

BEAR SWIMMING Workout 121015

Dynamic stretching prior to getting in. Warmup : 12 x 50 -Drill down,Swim back. Kick set 8 x 50 underwater missile kicking. Pull set - 300 Pull (100 med.,100 fast,100 medium). "Strength set" 8 x 100 (4 x 100 IM order by 100 with resistance) ie. chutes or socks + 4 x 100 IM order without chutes or socks. 2 x 50 Kick w/ socks or chutes. 2 x 50 kick without chutes or socks. 150 free w/ underwater flipturns. 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.