BEAR SWIMMING

Thursday, June 30, 2016

No Practice Thursday or Monday.

Pool is closed for the Holiday weekend. Morning Practice resumes Tuesday at 8 am. Thank you

Wednesday, June 29, 2016

BEAR SWIMMING Workout 062916

Dynamic stretching and light dryland core strengthening. Warmup : 321 300 Swim choice, 200 Pull, 100 Kick. "Meet Prep Wednesday" . We will swim a series of events from the upcoming meet. 50's x 10, 100's x 5, 200's x 4. Salo in and outs x 16 (varying the distance). Starts and Turns , as well as "Breakouts". 300 kds rimo drill, 200 stroke, 300 warm down. POOL IS CLOSED Thursday 06/30/2016 . We will resume on Monday and have LC practices Tuesday and Thursday Mornings of the next two weeks. Checkout the Olympic trials streaming online at USA Swimming.org. The 2016 Olympics are just around the corner.

Tuesday, June 28, 2016

Coach Zio at the 2016 Olympic Trials

Monday, June 27, 2016

BEAR SWIMMING Workout 062716

Dynamic stretching and light dryland core strengthening. Warmup: 321 300 Swim, 200 Pull, 100 Kick. Todays theme is "Sprint/Spin" ! The set will be "Circuit based" with all groups getting a chance to spin the bike on the trainer while your lane partner sprint kicks a 50 - 100. There will be a "Leg circuit" .A "Pull Circuit", an "IM " circuit and a "Drill" curcuit. Each one is 10x50,100. on a 10 second interval. There will be a general stroke set, and warm down included. Thank you Long Course training is Tuesday only this week.

Thursday, June 23, 2016

BEAR SWIMMING Workout 062316

Dynamic Stretching and light dryland core strengthening. Warmup: 321 300 Swim choice,200 Pull, 100 Kick. 100 free,75 Kick on side. 100 Free, 50 Dolphin drill.100 free,25 Kick on back. 200 IM ,150 pull. 150 Breast stroke,100 Kick on back. 100 Fly, 50 underwater . 50 heads up scull. 400 IM ,100 easy free. Starts and turns. 200 warm down. Long Course Practice next Tuesday and Wednesday 8 am to 9:30.

Wednesday, June 22, 2016

BEAR SWIMMING Workout 062216

Dynamic stretching and light dryland core strengthening.321 Warmup - 300 Choice swim, 200 pull, 100 kick. "Strength Wednesday" 4 x 200 (200 free, 200 breast,200 free,200 IM) 1 minute dryland excercise in between each 200. 4 x 100(100 Back,100 IM,100 fly,100 free)with 2 minutes of dryland after each 100. 4 x 50 Sprint stroke with 3 minutes of dryland in between each 50. 4 x 75 Kick sprints w/ 4 minutes of leg excercises after each 75. 200 free w/ underwater flips.200 warm down. Long Course starts tommorow 8-9:30 am. Be There ! Tuesday and Thursday mornings will be Long Course.

Monday, June 20, 2016

BEAR SWIMMING Workout 062016

Dynamic stretching and light dryland core strengthening. Warmup : 321 300 Swim, 200 Pull, 100 Kick. 6 x 150 (3x 150 of Free,stroke ,free by 50), (3x 150 of free, stroke drill,free by 50). 3 x 300 (100 free ,one hundred pull-no buoy,100 reverse IM drilling fly). 6 x 75 kick variables. 2 x 300 pull (one 300 hypoxic). 2 x 150 stroke drill,100 brreaststroke. 300 warm down. Sculling between sets.

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.